My Regimen of 100+ Supplements

Created for Me

Let me start by saying that this is MY personal health regimen. It was made for me, and only me. I created it by using SelfDecode to look at my genetic predispositions, experimenting with the recommendations, and doing my own research and tests to find what works best for my body.

I always suggest that you follow a health regimen personalized for you. For that, I recommend SelfDecode, which tells you what the top recommended lifestyle and supplements are for your unique DNA.

For most people, I would recommend 5-10 supplements or a formula that contains the necessary ingredients. However, this is my profession and I’ve been taking and researching dietary supplements for the past 20 years, so I am quite more advanced in this area.

Admittedly, my regimen is pretty intense. I do take around 100 different ingredients a day. Over the long term, I might cut back on the number of supplements. It will depend on what it takes to get all my labs and my personal goals in the optimal range.

Criteria to Make It In My Regimen

Generally, something in my regimen will comply with at least 4/5 of the requirements here:

1. Peer-reviewed research published about it showing effectiveness for core usage
2. Noticeable, positive effect in a mega-dosing experiment
3. Benefit more than 1 goal of mine i.e. can’t just benefit one specific thing (Pleiotropic)
4. No significantly harmful side effects or long-term risks
5. Supported by information contained in biomarkers or genetics i.e. I can feel good by something, but if my biomarkers are going in the wrong direction, then I need to make a change.

My Health Goals

In order for a supplement or lifestyle habit to be included in my regimen, it must go toward achieving some of my health goals.  I have 18 health goals right now and my entire regimen is built to help me optimize those areas. 

Tracking my Labs

It’s very important to track labs when taking supplements to make sure that you not only feel better but also things are working better “under the hood”.

A lot of supplements I take are there to enhance my lab values.

See this post: Measuring My Health: Lab Tests & Data Points I Track

Previous Health Problems

I didn’t start taking supplements because I liked swallowing pills. I had A LOT of health problems growing up. 58 that I can recall, although, there were probably more.

See My Previous Health Problems

How to Read My Regimen

I’ve formatted my regimen by placing items under the category that is the most significant reason I take a supplement or do an approach. However, it could be only 20% of the reason, since there are usually many more reasons why I follow a healthy behavior or take a given supplement.

But generally, there is always one reason that stands above other reasons for why I take something. Which category each one goes in can change depending on my goals of course, but I did the best job in sticking them in which category makes the most sense.

Many substances have anti-cancer properties in cells or in some way improve cardiovascular health or glucose tolerance, but the evidence may not be strong enough in my opinion or the effect may be too small for me to list it as a benefit. I wrote what I felt stuck out as a benefit that is not so usual or that is more significant than average.

For every supplement in my regimen, I perform what I call a megadose, usually 3-5 times, to ensure the effect the supplement is having by itself in isolation and that it is beneficial for me. I generally don’t recommend people do megadosing experiments, especially not under any doctor’s supervision, but rather I am just showing that I have done them to tease out the effects.

I want to be clear that I am not recommending megadosing experiments to the lay user, and that I am aware they do contain some risk.

Since 2015, I would say that there are about 15 supplements that I’ve been pretty consistent with, and that number has slowly increased over time.

Since 2022, I’ve decided that I’m going to make a regimen and stick with it very strictly – i.e. take all of my supplements almost every day, unless there is a specific reason not to, in which case I will mention that it’s not daily.

In order to be motivated to take everything, I wrote down a list of reasons for each thing that I take. That will be released in a future installment. Sign up here to access more details about each item in my regimen.

I consistently add or subtract items to my regimen, but there’s a trend over time that it gets more stable.

“Experimenting” or “Thinking about excluding”

When I mention that I am experimenting with something, it means that I am currently taking it, but there’s a reasonable chance it won’t stay in my regimen. The reason is generally that as I add things, I want to subtract other things and it requires time to see the effects of taking many things in combination.

Most of the things I’ve been experimenting with I’ve actually been taking for some time, but I am not sure if it is as good as the other things I am doing.

Mood

Lifestyle

• Sunlight
• Sleep
• Water (3.5L/day)
• Exercise: Walking, Pushups & Yoga

Supplements: 

Many of these ingredients are found in Jo’s Mood Daily, which allows me to reduce the number of pills.

1. 5HTP – in Jo’s Mood Daily
2. Jo’s Resistant Starch
3. Rhodiola – in Jo’s Mood Daily
4. Methylfolate – in Jo’s Mood Daily – although I take extra because of genetic needs
5. Thiamine – in Jo’s Mood Daily – although I take extra
6. Lithium orotate – in Jo’s Mood Daily
7. EGCG/Green Tea Extract (caffeine free)
8. Curcumin (Longvida & Theracurcumin)
9. Ashwagandha – in Jo’s Mood Daily
10. Bacopa – in Jo’s Mood Daily
11. Myoinositol
12. Zinc – in Jo’s Mood Daily
13. B12 – in Jo’s Mood Daily
14. B6 – in Jo’s Mood Daily
15. Vitamin C – in Jo’s Mood Daily
16. L theanine – in Jo’s Mood Daily
17. TMG
18. Saffron – thinking about excluding
19. Zembrin – thinking about excluding

Energy production (Mitochondria)

1. Niacin (Nicotinic acid)
2. Niacin (Niacinamide, Inositol hexaniacinate)
3. Ergothioneine
4. PQQ
5. Shilajit
6. Colloidal liquid trace minerals
7. Humic Shale liquid trace minerals
8. NMN
9. Gynostemma
10. Spermidine
11. Biotin
12. Creatine
13. Carnitine – thinking about excluding
14. Eleuthero – thinking about excluding

Cognitive function:

Lifestyle:

• Lectin avoidance
• Sleep 7+ hours

Supplements:

1. Phosphatidylcholine or Citicholine
2. Phosphatidylserine
3. American Ginseng – thinking about excluding

Cardiovascular/LDL/APOB/LP(a):

1. Omega 3
2. Polyphenols: Bilberry, Grapeseed Ext, Blueberry, Eyebright, Cranberry, Pinebark extract – experimenting
3. Berberine
4. Bergamot
5. Oyster mushroom (standardized for Ergothioneine)
6. Spirulina
7. Copper
8. Lycopene
9. Potassium (as Butyrate)
10. Nutritional yeast
11. Ubiquinol/CoQ10
12. Magnesium citrate
13. Blackseed oil
14. Taurine
15. Astaxanthin
16. Tocotrienols – thinking about excluding

Kidney Health/Detox:

Lifestyle:

• Sauna
• Extra virgin olive oil
• Fruits & vegetables

Supplements:

1. Activated Charcoal
2. Potassium (as Citrate & Bicarbonate)
3. Psyllium Husk
4. Carob
5. Modified Citrus Pectin
6. Acacia Gum – experimenting

Gut/Digestion

1. N Acetyl Glucosamine/NAG
2. Probiotics: 100 billion species, enteric coated
3. Probiotics: Soil-based organisms
4. Probiotics: S Boulardii (probiotics)
5. Proteolytic Enzymes: Pancreatin + Rutin + Bromelain + Papain + Serratiopeptidase
6. Butyrate (enteric-coated)
7. Digestive Enzymes – experimenting

As needed:

• Oregano oil (enteric-coated)

Antiaging/Longevity

1. Glycine
2. Glucosamine sulfate
3. Glutamine
4. Carnosine & Beta-alanine
5. Resveratrol
6. Quercetin
7. Hyaluronic acid
8. Fisetin (smaller dosage)
9. Pterostilbene (smaller dosage)

Motivation/Wakefulness/Alertness

1. Pregnenolone
2. Chocamine/Cocoa extract

Immunity/Antimicrobials/Infection prevention

1. Riboflavin
2. Pau Darco
3. Lactoferrin
4. Medicinal Mushrooms – Reishi/Cordyceps/Chaga/Shiitake/Maitake (I rotate) 

Cancer Prevention

1. Honokiol
2. Sulforaphane

Testosterone

Resistance training

Supplements:

1. Boron
2. Tongkat Ali
3. DHEA – has T-like effects, but I don’t think it increases T

Libido

1. Panax Ginseng – with breaks

Thyroid

1. Kelp
2. Forskolin

Bone Health

1. Calcium

Teeth/Gums

1. Vitamin K2

Taste enhancement

1. Stevia
2. Vanilla (Ergogenic w/ glycerol)
3. Cardamom

Sleep

• Light reduction at night
• Blue blocking glasses or Melatonin if not (Myelin, REM)
• Carbohydrates  with dinner (Sleep maintenance)

Experimenting:

1. GABA – experimenting
2. Valerian Root – experimenting
3. Reishi – experimenting

Creativity/Extraversion/Dopamine

1. Mescaline or LSD – once a week

Supplements in lower quantities

I take these supplements in lower quantities, not enough to have a significant effect in their own right, but collectively they may have an effect. These ingredients are either found in supplements that I take or I put a small amount of them in my powders. I wouldn’t take these alone or in normal dosages.

1. Luteolin
2. Apigenin
3. Theaflavins
4. Rutin
5. Chrysin
6. Marigold
7. Lutein
8. Olive leaf extract
9. Rosemary extract
10. Cabbage extract
11. Watercress extract
12. DIM
13. Sesame seed lignan extract
14. Gentian Bitters
15. Citrate
16. Malate
17. Fumarate
18. A-Ketoglutarate
19. Gentian Root
20. Pepsin
21. Bromelain
22. Papain
23. Serratiopeptidase

Stimulants

I take these very rarely and am experimenting IF and where they can fit in my regimen…

1. Tea
2. Yerba Mate
3. Paraxanthine
4. Snus
5. Khat
6. Bromantane

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