Biohacking supplements: 10 popular ones, the evidence

Supplements are a big part of biohacking, and a big business. Some are well documented and cheap. Others are mostly marketing. Here are the ten most popular biohacking supplements, what the research shows, and how to decide what you actually need.

Start here: food, sleep and a blood test

Supplements should fill gaps, not replace a good diet. Before you buy anything, it helps to know where you stand. A simple blood test can show your vitamin D, B12, iron and other levels. Then you can take what you need, instead of guessing.

10 popular biohacking supplements

1. Vitamin D

Especially important if you live far north or spend most of the day indoors. In the US, the recommended intake for adults is 600 IU (15 micrograms) a day, and 800 IU over 70 (NIH). Many people need more in winter. A blood test tells you if you’re low.

2. Magnesium

An essential mineral involved in more than 300 processes in the body, including muscle and nerve function, energy production and sleep (NIH). Magnesium glycinate is popular in the evening because it’s gentle on the stomach.

3. Omega-3

Important for heart and brain health (NIH). If you eat oily fish like salmon, mackerel or sardines twice a week, you may not need a supplement.

4. Creatine

Best known for strength and muscle growth, and one of the best-documented supplements there is. A systematic review also found that creatine can improve short-term memory and reasoning in healthy people (Avgerinos et al., 2018). The usual dose is 3–5 grams of creatine monohydrate a day.

5. Melatonin

A hormone that regulates your sleep-wake cycle. A meta-analysis found that melatonin helps people fall asleep about seven minutes faster and sleep slightly longer (Ferracioli-Oda et al., 2013). It’s most useful for jet lag and shifted sleep. Low doses (0.5–1 mg) work for many people.

6. Ashwagandha

An adaptogenic herb from Ayurvedic medicine. In a placebo-controlled study, ashwagandha lowered perceived stress and cortisol levels in stressed adults (Chandrasekhar et al., 2012). People with thyroid disease, and pregnant women, should avoid it.

7. B vitamins

A group of vitamins that are essential for energy production and the nervous system (Kennedy, 2016). Vegans and older adults are most often low in B12.

8. NMN (nicotinamide mononucleotide)

A precursor to NAD+, a molecule involved in energy production and DNA repair. NAD+ levels fall with age, which is why NMN is popular as an anti-ageing supplement. A small study found better insulin sensitivity in the muscles of women with prediabetes (Yoshino et al., 2021), but there’s no evidence yet that it slows ageing in people. Its legal status as a supplement differs between countries, and it’s not authorised as a food supplement in the EU.

9. Resveratrol

An antioxidant found in red grapes and berries. It has been studied for heart health and longevity, but results in humans have been mixed.

10. Collagen

A protein that is important for skin, joints and connective tissue. A meta-analysis found that collagen supplements improved skin hydration and elasticity (de Miranda et al., 2021).

Pros and cons of supplements

Pros:

They can fill specific gaps, like vitamin D in winter.
They’re an easy way to get enough of certain nutrients on busy days.
Some, like creatine, have a clear effect on performance.

Cons:

Supplements are less strictly regulated than medicines, so quality and dose can vary.
Some cause side effects or interact with medication.
It’s possible to take too much of some vitamins and minerals, like vitamin D, vitamin A and iron.
Many products make claims that research doesn’t support.
“Advanced” anti-ageing supplements are often expensive.

How to choose

Test first. A blood test shows what you’re actually low in.
Start with one supplement at a time, so you can tell what works.
Keep a log of what you take and how you sleep and feel.
Choose third-party tested products where you can, for example with the NSF Certified for Sport or Informed Sport label.
Talk to a doctor if you take medication or have a health condition.

Supplements are only one part of biohacking. Sleep, light, exercise, sauna and cold do more for most people, and they’re free.

Sources

Frequently asked questions

What is the most important supplement for biohacking?

There isn't one for everyone. Vitamin D is the most common deficiency in people who get little sun, and creatine has the strongest evidence for performance. Test your levels before you buy.

Are biohacking supplements safe?

Most common ones are safe at normal doses. Supplements are less strictly regulated than medicines, so quality varies, and some can interact with medication. Talk to a doctor if you take medicine or have a health condition.

Do anti-ageing supplements like NMN work?

There's little evidence in humans so far. A small study found better insulin sensitivity in women with prediabetes, but nothing yet shows that NMN slows ageing in people.

Should you take melatonin every night?

Melatonin helps you fall asleep a little faster and can be useful for jet lag or shifted sleep. Low doses work for most people. In the US it's sold over the counter. In the UK it's prescription-only, and many EU countries only allow low doses without a prescription.

Biohacking supplements: what's worth taking