Joe Cohen's Regimen of 130 Supplements (Updated Feb 23 2024)

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.

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:

Placebo controlled trial showing effectiveness for one of my goals
Noticeable, positive effect in a mega-dosing experiment
Noticeable & positive change in a biomarker I want to improve
Benefit more than 1 goal of mine i.e. can’t just benefit one specific thing (Pleiotropic)
No significantly harmful side effects or long-term risks
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:

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

Jos Resistant Starch (40g fiber) – Amazon
Hemp powder – Iherb
Collagen (15g) X2 – Iherb
Whey (40g) – Iherb
Nutritional Yeast (40g) – Iherb
Glutamine (6g) – Iherb
AAKG (5g) – Iherb
Lysine (5g) – Iherb
Creatine (5g) – Iherb
TMG (4g) – Iherb
Glycine (3g) – Iherb
Leucine (3g) – Iherb
L Serine (3g) – Iherb
Arginine (3g) – Iherb
Histidine (3g) – Iherb
Beta Alanine (3g) – Iherb
HMB (3g) – Iherb
Citrulline (2g) – Iherb
Agmatine (2g) – Iherb
Tryptophan (2g) – Iherb
NAC (1.2g) – Iherb
Taurine (2g) – Iherb
L Threonine (1g) – Iherb
Valine (1g) – Amazon
Ornithine (1g) – Iherb
L Norvaline (300mg) – Amazon
Hyaluronic Acid (360mg) – in collagen powder – Iherb
Allulose (5g) – Iherb
Lecithin (5g) – Iherb
Vitamin K2 (1.5mg) – Iherb
Molybdenum (33mcg) – Iherb
Green Tea (2.5g) – Iherb
Yerba Mate Tea (5g) – Iherb
Pregnenolone (30mg) – Iherb
Riboflavin (50mg) – Iherb
Pantethine (50mg) – Iherb
B6/P5P (75mg) – Iherb
B12/Methylcobalamin (100mcg) – Iherb
Fish oil (1g Enteric coated – 350mg EPA, 250mg DHA) X3 – Iherb
Kelp (500mg – 270mcg iodine) X2 – Iherb
DHEA (25mg) – Iherb
Vitamin C (Slow Release – 500mg) X3 – Iherb
Allithiamine (50mg) – Iherb
Ergothioneine (5mg) + Oyster mushroom, Shiitake, Lion’s Mane – Iherb
NMN (250mg) – Iherb
Longvida Curcumin (500mg) X2 – Iherb
Blueberry Extract (500mg) – Iherb
Avena Sativa extract (430mg 0.2% isovitexin) – Iherb
Ubiquinol (200mg) – Iherb
Tocotrienols (50mg) – Iherb
Lion’s Mane (8:1 – 500mg) – Nootropics Depot
Shilajit (250mg) – Iherb
Gynostemma/Jiaogulan (12:1 – 250mg) – Iherb
Ecklonia Cava extract (80:1 53mg) – Iherb
Carob (10g) – Iherb
Inositol (2g) – Iherb
Chocamine (200mg) – Iherb
Methylfolate (1mg) X2 – Iherb
Brown Seaweed (Fucoxanthin & Punicic acid) – Iherb
American Ginseng (500mg) – Iherb
Astragaloside IV (50mg) – Nootropics Depot
Cordyceps (10:1 – 250mg) – Nootropics Depot
Royal Jelly (3:1 – 500mg) – Iherb
Krill Oil (1g) – Iherb
NADH (20mg) – Nootropics Depot
Green Tea Extract (400mg GTE – 50% EGCG) – Iherb
Schisandra (250mg, 3% Schisandrins)
Glucosamine Sulfate (750mg) X2 – Iherb
Chlorella (3g) – Iherb
Ribose (5g) – Iherb
Activated Charcoal (5g)
Magnesium (200mg) X2 – Iherb
Calcium carbonate (125mg) X2 – Iherb
5HTP (100mg) – Amazon
Rhodiola (400mg) – Amazon
Theanine (100mg) – Amazon
Bacopa (bacognize) (120mg) – Amazon
Ashwagandha – Amazon
Lithium (7.5mg) – Amazon
Honokiol (50mg) – Amazon
Niacin (400mg) – Iherb
Potassium bicarbonate (1g) X3 – Iherb
TUDCA (500mg) X2 – Iherb
L Reuteri (2.5 billion CFU – NCIMB 30242) X2 – Iherb
B Coagulans (2B CFU – MTCC 5856) X2 – Iherb
B Longum (10B CFU – BB536) X2 – Iherb
B Lactis (10B CFU – HN019) X2 – Iherb
L Plantarum (10B CFU) – Iherb
L Rhamnosus GG (5B CFU) – Iherb
Clostridia Butyricum (Pendulum 15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU) – Iherb
B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) X2 – Iherb
Flax oil – Iherb
Borage oil – Iherb
Astaxanthin (12mg) – Iherb
Sulforaphane (350mg, 10% Sulforaphane) – Iherb
Spirulina (3g) – Iherb
Reishi/Ganoderic acids (100mg, 9% Ganoderic acids, 8:1) – Nootropics Depot
Uridine Monophosphate (300mg) – Iherb
Black Seed/Thymoquinone (200mg, 10% Thymoquinone) – Nootropics Depot
Fucoidan (300mg 70% Fucoidan) – Iherb
Boron (3mg) X2 – Iherb
Thymus glandular (250mg) – Iherb
Spleen glandular (200mg) – Iherb
Pancreas glandular (500mg) – Iherb
Lycopene (15mg) – Iherb
Pepsin (250k FCC)
Pancreatin (11X, 200mg) – Iherb
Bromelain (500mg) X3 – Iherb
Papaya/Papain – Iherb
Ox Bile (100mg) – Iherb
Melatonin (300mcg) – Iherb
Poria (500mg) – Nootropics Depot
Chamomile tea – Iherb
Potassium Chloride (2g X2) – Iherb
Cardamom (2g) – Iherb
Olive leaf extract (250mg) – Iherb
MSM (6g) – Iherb
Beta Hydroxybutyrate (3g) – Iherb
Strontium (125mg) – Iherb
Bacopa (55% Baccosides) – Iherb
Bacopa: Ebelin Lactones (100mg)
Sabroxy/Oroxylin A (300mg)
Emoxypine (125mg)
Paraxanthine (100mg)
PQQ (20mg) – Iherb
Hydroxytyrosol (25mg) – Iherb
Xylo-Oligosaccharides Fiber (500mg) – Iherb
Apple cider vinegar – Iherb
Hypothalamus glandular

Plus about 10 supplements that I am experimenting with at any given time but that aren’t steady or part of my regimen.

Rx:

Meclizine (25mg) – for sleep
Ezetimibe (10mg) – to lower LDL
Bempedoic Acid (180) 3X/wk – to lower LDL
Rapamycin – 2mg every wk – for longevity

My Regimen

Since 2013, 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 take my health to the next level. I decided 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.

I consistently add or subtract items to my regimen or change the dosing. Changes are made based on changing goals, lab tests, new information, potential side effects, etc…

Morning Shake (Around 1 hr after awakening):

1ml of oil = 0.92g

250g Omega mix (55.5%), 150g C8 (33.3%), 50g Borage = 450g (11.1%)

20g = 11.1g Omega mix (1.05g ALA, 275mg GLA), 6.66g C8, 2.2g Borage oil (460mg GLA)

1 tbsp (15ml) Flax oil (1500mg ALA, 800mg Oleic Acid) + Borage oil (400mg GLA) + Algal Oil (130mg DHA) – Iherb
1/2 tsp (2.5ml) Borage oil (480mg GLA) – Iherb
1 tsp MCT Oil (C8,C10) – Iherb
2 tsp (10ml) Cod Liver Oil (460mg EPA, 380mg DHA) – Iherb

————————————-

55g Hemp Protein powder (27.5g protein) – Iherb
10g Dextrose – Iherb
5g Trehalose – Iherb
5g Allulose – Iherb
3g Serine – Iherb
3g Creatine – Iherb
2g AAKG – Iherb
2g Potassium Chloride – Iherb
2g Glutamine – Iherb
2g Histidine – Iherb
2g Inositol – Iherb
2g Lysine – Iherb
2g TMG – Iherb
2g Modified Citrus Pectin – Iherb
2g Leucine – Iherb
1.5g Beta Alanine – Iherb
1g Potassium Bicarbonate – Iherb
1g HMB – Iherb
1g Agmatine – Iherb
1g Cinnamon – Iherb
1g Cardamom – Iherb
1g Ornithine – Iherb
1g Magnesium Chloride – Iherb
1g Calcium Carbonate (460mg Calcium) – Iherb
500mg Tryptophan – Iherb
500mg Taurine – Iherb
300mg L Norvaline
200mg Chocamine – Nootropics Depot
83mg Strontium – Iherb
33mg Pregnenolone – Iherb
33mg Nicotinic acid – Iherb
13mg Thiamine Mononitrate – Iherb
16mg Riboflavin 5 Phosphate – Iherb
25mg P5P – Iherb
16mg PABA – Iherb
10mg Pterostilbene – Iherb
3mg Boron – Iherb
2.5mg Hydroxytyrosol – Iherb
1.5mg Vitamin K2 – Iherb
1.5mg Methylfolate – Iherb
1mg Biotin – Iherb
100mcg Methylcobalamin – Iherb
33mcg Molybdenum – Iherb
Stevia (45mg) – Iherb
15g of Raw Honey – Iherb

Afternoon Spirulina/Chlorella Drink (afternoon):

1 tbsp (15ml) Flax oil (1500mg ALA, 800mg Oleic Acid) + Borage oil (400mg GLA) + Algal Oil (130mg DHA) – Iherb
1/2 tsp (2.5ml) Borage oil (480mg GLA) – Iherb
1 tsp MCT Oil (C8,C10) – Iherb

————————————–

5.3g Beta Hydroxybutyrate powder (3g BHB) – Iherb
5g Dextrose – Iherb
3g Glycine – Iherb
3g Creatine – Iherb
2g Inositol – Iherb
2g Chlorella – Iherb
2g Spirulina – Iherb
2g Glutamine – Iherb
2g Lysine – Iherb
2g TMG – Iherb
2g Modified Citrus Pectin – Iherb
2g Magnesium Chloride – Iherb
2g Leucine – Iherb
2g Potassium Chloride – Iherb
1.5g Beta Alanine – Iherb
1g HMB – Iherb
1g Agmatine – Iherb
1g Histidine – Iherb
1g Calcium Carbonate (460mg Calcium) – Iherb
1g Arginine – Iherb
1g Citrulline – Iherb
750mg L Tryptophan – Iherb
500mg Taurine – Iherb
200mg Green Tea Extract (50% EGCG) – Iherb
33mg Nicotinic acid – Iherb
13mg Thiamine Mononitrate – Iherb
16mg Riboflavin 5 Phosphate – Iherb
25mg P5P – Iherb
0.5mg Methylfolate – Iherb

Blended Vegetable Shake (1L)

Lettuce
Cucumber
Celery
Tomato

Nutritional Yeast Drink

40g Nutritional Yeast – Iherb
20g Raw Honey – Iherb
10g Dextrose – Iherb

Evening Resistant Starch Shake (9PM or 4 hours before desired bedtime):

1 tbsp (15ml) Flax oil (1500mg ALA, 800mg Oleic Acid) + Borage oil (400mg GLA) + Algal Oil (130mg DHA) – Iherb
1/2 tsp (2.5ml) Borage oil (480mg GLA) – Iherb
1 tsp MCT Oil (C8,C10) – Iherb
2 tsp (10ml) Cod Liver Oil (460mg EPA, 380mg DHA) – Iherb

——————————————-

40g Jos Resistant Starch – Amazon
40g Whey – Iherb
15g Dextrose/day – Iherb
10g Carob (4g fiber, 1g protein) – Iherb
5g Trehalose – Iherb
5g Sunflower Lecithin – Iherb
2g Potassium Chloride – Iherb
2g Inositol – Iherb
2g Glutamine – Iherb
2g Magnesium Chloride – Iherb
1g Lysine – Iherb
1g Cardamom – Iherb
1g Taurine – Iherb
1g Poria – Nootropics Depot
1g Calcium Carbonate (350mg Calcium) – Iherb
750mg Tryptophan – Iherb
142mg Reishi 8:1 – Nootropics Depot
25mg P5P – Iherb

Breakfast Stack

1 cup Yerba Mate Tea – Iherb or Darjeeling Tea – Iherb
1 Lutein + Zeaxanthin Gummy (10mg) – Iherb
2 Probiotic gummies: B Coagulans (2B CFU – MTCC 5856), B Subtilis (DE111 – probiotic duo) – Iherb
Papaya Enzyme Chewables – Iherb

————————

Pills:

1 Fish Oil (460mg EPA, 380mg DHA) – Iherb
1 L Reuteri (NCIMB 30242) (2.5B) – Iherb
1 L Plantarum (299v, 10B) – Iherb
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
1 B Longum BB536 (10B) – Iherb
L Fermentum ME3, L Brevis KP08 – Iherb
1 Mood Probiotic (L Helveticus Rosell52ND, B Longum Rosell175) – Iherb
1 Kelp (500mg – 270mcg iodine) – Iherb
1 Longvida Curcumin (500mg) – Iherb
3 MSM (3g) – Iherb
2 Glucosamine Sulfate (1500mg) – Iherb
1 Chondroitin (600mg) – Iherb
1 CLA (1g) – Iherb
1 Pancreas Glandular (425mg) – Iherb
1 Bromelain (625mg) – Iherb
1 TUDCA (500mg) – Iherb
1 Super enzymes (Pancreatin 11X, Ox bile extract, etc..) – Iherb
1 Niacin Slow Release (125mg) – Iherb
1 Vitamin C (Slow Release – 500mg) – Iherb
1 DHEA (25mg) – Iherb
1 Ergothioneine (5mg) + (250mg Oyster mushroom, 250mg Shiitake) – Iherb
2 NMN (250mg) – Iherb
1 Avena Sativa extract (430mg 0.2% isovitexin) – Iherb
1 Ecklonia Cava extract (80:1 53mg) – Iherb
1 Panax Ginseng (200mg 8:1) – Iherb
1 Spleen (200mg) – Iherb
1 Ubiquinol (100mg) – Iherb
1 CoQ10 (100mg) – Iherb
1 Grapeseed Extract (500mg) – Iherb
1 Shilajit (250mg) – Iherb
1 Astaxanthin (12mg) – Iherb
1 Thiamine Diphosphate/Cocarboxylase (13mg) – Iherb
1 Eleuthero (500mg) – Nootropics Depot
1 Sulbutiamine (100mg) or Allithiamine (50mg) – Nootropics Depot, Iherb
1 Sabroxy/Oroxylin A (500mg) – Nootropics Depot
1 Lion’s mane (8:1) – Nootropics Depot
1 Astragaloside IV (50mg) – Nootropics Depot
1 PQQ (20mg) – Iherb
1 Tocotrienols (50mg) – 2X/wk – Iherb
1 Vitamin D 5k iu 2X/wk – Iherb
1 Super K (K1, K2) 2X/week – Iherb
1 Bempedoic Acid (180mg) – 3X/wk (Rx) – I get during retreat to India.
2 Rapamycin (2mg) 1X/wk (Rx) – I get during retreat to India.

Afternoon Stack

Pills:

2 MSM (3g) – Iherb
3 NAC (1800mg) – Iherb
1 Ergothioneine (5mg) + (250mg Oyster mushroom, 250mg Shiitake) – Iherb
1 Niacin – 125mg – Iherb
1 CLA (1g) – Iherb
1 Bromelain (625mg) – Iherb
1 Tongkat Ali (TestoJack, 300mg) – Iherb
1 Royal Jelly (3:1 – 500mg) – Iherb
1 Spleen (200mg) – Iherb
1 Vitamin C (Slow Release – 500mg) – Iherb
1 Longvida Curcumin (500mg) – Iherb
1 Pancreas Glandular (425mg) – Iherb
1 American Ginseng (500mg) – Iherb
1 Xanthigen (200mg: Brown seaweed, Fucoxanthin, Pomegranate seed oil) – Iherb
1 Thiamine Diphosphate/Cocarboxylase (13mg) – Iherb
1 Alpha Test: 2.5mg Boron, 150mg Fenugreek, 250mg Tribulus, 50mg Shilajit – Iherb
1 NADH (20mg) – Nootropics Depot
1 Cordyceps (10:1 – 250mg) – Nootropics Depot
1 Astragaloside IV (50mg) – Nootropics Depot

Dinner Stack

2 Jo’s Mood Daily (100mg 5HTP, 400mg Rhodiola, 100mg Theanine, 120mg Bacopa, 120mg Ashwagandha, 5mg Lithium, 50mg Honokiol) – 7 ingredients – Amazon
1 Krill Oil (500mg) – Iherb
1 TUDCA (500mg) – Iherb
1 L Reuteri (NCIMB 30242) (2.5B) – Iherb
1 Super enzymes (Pancreatin 11X, Ox bile extract, etc..) – Iherb
1 Vitamin C (Slow Release – 500mg) – Iherb
1 Pancreas Glandular (425mg) – Iherb
1 Bromelain (625mg) – Iherb
1 CLA (1g) – Iherb
1 Thymus (500mg) – Iherb
1 Fucoidan (300mg 70% Fucoidan) – Iherb
1 Olive Leaf Extract (250mg, 18% Oleuropeins) – Iherb
1 Lycopene (15mg) – Iherb
1 Spleen Glandular (200mg) – Iherb
1 MSM (1g) – Iherb
1 Uridine Monophosphate (300mg) – Iherb
1 Black Seed/Thymoquinone (200mg, 10% Thymoquinone) – Nootropics Depot
1 Ashwagandha Shoden (30% Withanolides) – Nootropics Depot
1 Reishi 8:1 (500mg) – Nootropics Depot
1 Bacopa (55% Bacosides) – Iherb
1 Clostridia Butyricum (15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU) – Iherb
1 Soil based probiotic (1 cap) – Iherb
1 Tryptophan (500mg) – Iherb
1 Sulforaphane (350mg, 10% Sulforaphane) – Iherb
1 Hypothalamus Glandular (500mg)
1 Ezetimibe (10mg) – Rx

Sleep Stack:

2 drops Melatonin (0.3mg) – Iherb
Chamomile Tea – Iherb
Meclizine chewables (25mg) – Amazon
Trazadone (25mg) (Rx), as needed – I get during retreat to India.

Lifestyle

Exercise regimen:

AcroYoga ±2 hrs/4-5X/week
Weight lifting 1 hr/1X/week
Long walk 2 hr/1X/week
Bike riding 1 hr/week (transportation)
Volleyball 2 hr/1X/week

Joe Cohen’s Regimen of 130 Supplements (Updated Feb 23 2024)