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Joe Cohen’s Regimen of 170 Supplements (Updated Dec 05 2024)

Written by Joe Cohen, BS | Last updated:

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 am clearly pushing the boundaries on what is normal, and perhaps even what is optimal. But I like to push the boundaries.

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 150 different supplemental ingredients a day, in the form of shakes and pills. 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 – and if I get any negative side effects from taking so many supplements.

So far, my rate of aging is the slowest in the world (0.63) and almost all of my biomarkers are optimized. As long as my results are good, I will continue this approach.

This approach works better than Bryan Johnson’s Blueprint.

Criteria to Make It In My Regimen

To get in my regimen, it has to comply with at least 1/6 and usually all of the requirements here:

  1. Placebo controlled trial showing effectiveness for one of my goals
  2. Noticeable, positive effect in a mega-dosing experiment
  3. Noticeable & positive change in a biomarker I want to improve
  4. Benefit more than 1 goal of mine i.e. can’t just benefit one specific thing (Pleiotropic)
  5. No significantly harmful side effects or long-term risks
  6. Good personal fit – Improves biochemical or genetic pathway that is of particular interest to me

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. SelfDecode was created so that you don’t have to mega dose and you will have the knowledge about what to do to improve your health the most.

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:

  1. Longevity – live to 120 without disease.
  2. Health Span & Disease prevention (Cardiovascular disease, Cancer, Dementia, Kidney Disease, etc…) – prevent disease until 100.
  3. Mood (high baseline happiness, no anxieties or fears, mentally & stress resilient, stable mood)
  4. Energy, Wakefulness, Stamina, Motivation, Drive
  5. Cognitive function (Focus/Attention, Working memory, Information processing, Verbal fluency, Long Term Memory, Creativity)
  6. Immunity – to not get sick…(preventing infections, functioning well during infections, getting over them quickly)
  7. Beauty: Hair, Skin, Nails, Teeth
  8. Body composition (high muscle mass, low fat mass, 6 pack, etc..) & Strength
  9. Great Sleep every night
  10. Gut health
  11. Quick recovery
  12. No Pain (no aches or pains, rapid recovery from exercise, injuries, etc..)
  13. Metabolic Health (never feeling hungry, while staying lean)
  14. Empathy, Extraversion (when desired) & Social Intelligence

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

The Supplements I Take

Dosage is total per day, often split it up.

  1. Jos Resistant Starch (50g fiber) – Amazon
  2. Collagen (10g) – Iherb
  3. Whey (100g) – Iherb
  4. Glutamine (15g) – Iherb | Amazon
  5. AAKG (1g) – Iherb
  6. Lysine (5g) – Iherb | Amazon
  7. Creatine (6g) – Iherb | Amazon
  8. TMG (5g) – Iherb | Amazon
  9. Glycine (14g) – Iherb
  10. Leucine (4g) – Iherb | Amazon
  11. L Serine (3g) – Iherb
  12. Arginine (1g) – Iherb
  13. Histidine (2g) – Iherb | Amazon
  14. Beta Alanine (3g) – Iherb
  15. HMB (3g) – Iherb
  16. Citrulline (12g) – Iherb | Amazon
  17. Agmatine (2g) – Iherb | Amazon
  18. Tryptophan (2g) – Iherb | Amazon
  19. NAC (1.2g) – Iherb
  20. Taurine (3g) – Iherb | Amazon
  21. L Threonine (1.5g) – Iherb
  22. Valine (1g) – Amazon
  23. Tyrosine (500mg) – Iherb
  24. L Norvaline (300mg) – Amazon
  25. Hyaluronic Acid (360mg) – Iherb
  26. Allulose (10g) – Iherb
  27. Lecithin (5g) – Iherb
  28. Vitamin K2 (1.5mg) – Iherb
  29. Molybdenum (100mcg) – Iherb
  30. Green Tea (2.5g) – Iherb
  31. Yerba Mate Tea (5g) – Iherb
  32. Pregnenolone (30mg) – Iherb | Amazon
  33. Allithiamine (50mg) – Iherb | Amazon
  34. Thiamine Diphosphate/Cocarboxylase (13mg) – Iherb
  35. Riboflavin (50mg) – Iherb
  36. Pantethine (50mg) Iherb
  37. Niacin (200mg) – Iherb
  38. B6/P5P (75mg) – Iherb | Amazon
  39. Biotin (3mg) – Iherb
  40. Methylfolate (2mg) – Iherb
  41. B12/Methylcobalamin (100mcg) – Iherb
  42. PABA (50mg) – Iherb
  43. Fish oil/Omega 3 (3g Enteric coated – 350mg EPA, 250mg DHA) – Iherb
  44. Kelp (1g – 540mcg iodine) – Iherb | Amazon
  45. DHEA (25mg) – Iherb | Amazon
  46. Vitamin C (Slow Release – 6g) – Iherb | Amazon
  47. Ergothioneine (10mg) + Oyster mushroom, Shiitake, Lion’s Mane – Iherb | Amazon
  48. NMN (1g) – Iherb
  49. Longvida Curcumin (1g) – Iherb | Amazon
  50. Blueberry Extract (500mg) – Iherb or Grapeseed Extract (500mg) – Iherb
  51. Avena Sativa extract (430mg 0.2% isovitexin) – Iherb
  52. Ubiquinol (200mg) – Iherb | Amazon
  53. Tocotrienols (50mg) – Iherb
  54. Shilajit (500mg) – Iherb | Amazon
  55. Ecklonia Cava extract (80:1 106mg) – Iherb | Amazon
  56. Carob (10g) – Iherb
  57. Inositol (4g) – Iherb | Amazon
  58. Chocamine (200mg) – Iherb
  59. Brown Seaweed (Fucoxanthin & Punicic acid) – Iherb
  60. Astragaloside IV (50mg) – Nootropics Depot
  61. Cordyceps (10:1 – 250mg) – Nootropics Depot
  62. Royal Jelly (3:1 – 500mg) – Iherb
  63. Green Tea Extract (400mg GTE – 50% EGCG) – Iherb
  64. Glucosamine Sulfate (1.5g) – Iherb | Amazon
  65. Chlorella (4g) – Iherb | Amazon
  66. Spirulina (3g) – Iherb | Amazon
  67. Magnesium Chloride (5g) – Iherb
  68. Calcium carbonate (1.5g) – Iherb
  69. 5HTP (100mg) – Amazon
  70. Rhodiola (400mg) – Amazon
  71. Theanine (100mg) – Amazon
  72. Bacopa (bacognize) (120mg) – Amazon
  73. Ashwagandha Shoden (120mg, 30% Withanolides) – Nootropics DepotAshwagandha (120mg, 10% withanolides) – Amazon
  74. Lithium Orotate (5mg) – Amazon
  75. Honokiol (50mg) – Amazon
  76. Potassium bicarbonate (1g) – Iherb
  77. Potassium Chloride (4g) – Iherb | Amazon
  78. TUDCA (1g) – Iherb | Amazon
  79. Flax oil – Iherb
  80. Borage oil – Iherb
  81. Astaxanthin (12mg) – Iherb
  82. Sulforaphane (350mg, 10% Sulforaphane) – Iherb | Amazon
  83. Reishi (500mg 8:1) – Nootropics Depot
  84. Uridine Monophosphate (300mg) – Iherb
  85. Black Seed/Thymoquinone (200mg, 10% Thymoquinone) – Nootropics Depot
  86. Fucoidan (300mg 70% Fucoidan) – Iherb
  87. Boron (6mg) – Iherb
  88. Thymus glandular (500mg) – Iherb
  89. Spleen glandular (600mg) – Iherb
  90. Lycopene (15mg) – Iherb
  91. Pepsin (250k FCC)
  92. Pancreatin (11X, 200mg) – Iherb
  93. Bromelain (500mg) X3 – Iherb
  94. Papaya/Papain – Iherb
  95. Melatonin (1mg) – Iherb
  96. Poria (500mg) – Nootropics Depot
  97. Cardamom (2g) – Iherb
  98. Cinnamon (1g) – Iherb
  99. Olive leaf extract (250mg) – Iherb
  100. MSM (6g) – Iherb | Amazon
  101. Beta Hydroxybutyrate (3g) – Iherb
  102. Strontium (80mg) – Iherb
  103. Cognance (Ebelin Lactones) – Nootropics Depot
  104. Sabroxy/Oroxylin A (250mg) – Nootropics Depot
  105. PQQ (20mg) – Iherb | Amazon
  106. Hydroxytyrosol (25mg) – Iherb
  107. MCT Oil (C8,C10) – Iherb
  108. Chromium Picolinate (500mcg) – Iherb
  109. Vanadium (350mcg) – Iherb
  110. Pterostilbene (10mg) – Iherb
  111. Genistein/Daidzein (10mg each) – Iherb
  112. Prescript assist probiotic – Amazon
  113. Spermidine (wheat germ, 5mg) – Iherb
  114. Butyrate (600mg Ca/Mg) – Iherb | Amazon
  115. Tongkat Ali (TestoJack, 300mg) – Iherb
  116. Acetylcarnitine (500mg) – Iherb
  117. Alpha Carotene (800mcg) – Iherb
  118. Trehalose (10g) – Iherb
  119. Selenium (53mcg) – Iherb
  120. Dextrose (10g) – Iherb
  121. Xylo-Oligosaccharides Fiber (1g) – Iherb
  122. Colostrum – Iherb
  123. Chondroitin Sulfate (600mg) – Iherb
  124. Raw Honey (25g) – Iherb
  125. R Lipoic Acid (200mg) – Iherb
  126. Geranylgeraniol (150mg) – Iherb
  127. Hypothalamus glandular – Amazon
  128. 1 Renew Life, Ultimate Flora Adult 50+ Probiotic: 1 B lactis BI-04®, B lactis HN019™, B lactis Bi-07®, Bifidobacterium infantis Bi-26™, Lactobacillus plantarum Lp-115®, Lactobacillus rhamnosus GG, Lactobacillus acidophilus NCFM®, Lactococcus lactis LI-23™, Lactobacillus casei Lc-11®, Lactobacillus paracasei Lpc-37®, Lactobacillus acidophilus La-14®, Lactobacillus brevis Lbr-35™- Iherb
  129. L Reuteri NCIMB 30242 (5 billion CFU) – Iherb
  130. L Plantarum 299v (10B) – Iherb
  131. B Longum BB536 (10B CFU) X2 – Iherb
  132. B Lactis HN019 (10B CFU) X2 – Iherb
  133. L Rhamnosus GG (5B CFU) – Iherb
  134. B Coagulans MTCC 5856 (2B CFU) X2 – Iherb
  135. B Breve M16V – Iherb
  136. Mood Biotic (L Helveticus Rosell52ND, B Longum Rosell175) – Iherb
  137. Phage: LH01 – Myoviridae; LL5 – Siphoviridae; T4D – Myoviridae; LL12 – Myoviridae Iherb
  138. Clostridia Butyricum (Pendulum 15M AFU) – Iherb
  139. Bifidobacterium longum/infantis ™ 35624 – Iherb
  140. Advanced Multi-Billion Dophilus® 5 Billion CFU (Lactobacillus acidophilus (LA-5®), Bifidobacterium lactis (BB-12®), Lactobacillus paracasei, (L. CASEI 431®), Lactobacillus rhamnosus (GG LGG®) – Iherb
  141. Modified Citrus Pectin (5g) – Iherb
  142. Forskolin (50mg)
  143. Apple cider vinegar – Iherb
  144. CLA (1g) – Iherb
  145. Garlic Ext (Allicin)
  146. Elderberry
  147. Shiitake
  148. Maitake
  149. Berberine
  150. Astragalus
  151. Lactoferrin
  152. Kombucha
  153. Vitamin A (5000 iu/day)
  154. Fo-Ti
  155. Ginger – Iherb
  156. Teacrine
  157. Activated Charcoal (5g) 1-2X/wk
  158. Cannabis drops
  159. Transfer factor
  160. Inosine

Rx

  1. Rapamycin – 4mg/wk  – for longevity
  2. Canagiflozin (125mg) – for blood sugar
  3. Acarbose (50mg X3) – for blood sugar
  4. Meclizine (25mg) – for sleep & longevity
  5. Thyroid Hormones (100mcg T4, 20mcg T3)
  6. Low Dose Naltrexone (3.5mg) – for sleep
  7. Trazadone (12.5mg) – for sleep
  8. Ezetimibe (10mg) – to lower LDL
  9. Bempedoic Acid (180) – to lower LDL
  10. Inclisiran (PCSK9i) – to lower LDL
  11. Ketamine – 30mg, 1X/wk – mood
  12. Psychedelics – 1X/wk (LSD/Mushrooms/2CB) – alcohol replacement

A/B Testing over the long term

  1. Bromantane (15mg) – taken out temporarily
  2. Alpinia Galanga
  3. American Ginseng (500mg) – Iherb – not sure if it’s doing anything beyond what panax ginseng does
  4. Lion’s Mane (8:1 – 500mg) – Nootropics Depot – may have caused fatigue after prolonged use
  5. Emoxypine (125mg) (OTC)
  6. Celastrus (500mg)
  7. Citrus Bioflavonoids/Bergamot
  8. B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) X2 – Iherb

Taken out OR Intermittent:

  1. L-Carnitine (1g) – TMAO was high
  2. Saffron Affron (28mg) – Iherb – arch pain in foot
  3. Celery seed extract – Iherb – no need for extra mood support
  4. Sceletium Tortuosum (25mg, 3% Mesembrine – Nootropics depot) – no need for extra mood support
  5. Sceletium Tortuosum (Zembrin 25 mg) – Iherb – no need for extra mood support
  6. Bacopa (55% Baccosides) – Iherb – no need for extra mood support
  7. Chamomile (375mg) – Iherb – no need for extra mood support
  8. Ox Bile (100mg) – Iherb – no need
  9. Nutritional Yeast (10g)Iherb – contributed to gas 
  10. Milk Thistle – no lab or subjective improvements
  11. Ginkgo – thins blood too much
  12. Sage (200mg, 2.5% Rosmarinic acid) – Nootropics Depot – inhibits thyroid
  13. Psyllium Husk (5g) – Iherb – gas
  14. Tribulus – Nootropics depot – DHT level is high enough
  15. NADH (20mg) – Nootropics Depot – NAD+ levels are high enough
  16. Krill Oil (1g) – Iherb – no extra benefit over fish oil

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About the Author

Joe Cohen, BS

Joe Cohen, BS

Joe Cohen flipped the script on conventional and alternative medicine…and it worked. Growing up, he suffered from inflammation, brain fog, fatigue, digestive problems, insomnia, anxiety, and other issues that were poorly understood in traditional healthcare. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Through this personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. Based on his own health success, he went on to found SelfDecode, the world’s first direct-to-consumer DNA analyzer & precision health tool that utilizes AI-driven polygenic risk scoring to produce accurate insights and health recommendations. Today, SelfDecode has helped over 100,000 people understand how to get healthier using their DNA and labs.
Joe is a thriving entrepreneur, with a mission of empowering people to take advantage of the precision health revolution and uncover insights from their DNA and biomarkers so that we can all feel great all of the time.

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