4.5 /5
13

My Regimen of 150 Supplements (June 12 2023)

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.

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 DNA 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 – 120+
  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. No Pain (no aches or pains, rapid recovery from exercise, injuries, etc..)
  12. Metabolic Health (never feeling hungry, while staying lean)
  13. 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 and Drugs I Take (Date: Sept 9 2023)

  1. Nutritional Yeast (30g)
  2. Allulose (5g) X2
  3. Lecithin (6g)
  4. Creatine (5g)
  5. Psyllium Husk Fiber (4g)
  6. Acacia Fiber (4g)
  7. Modified Citrus Pectin Fiber (4g)
  8. Potassium Citrate (1.5g) X2
  9. Cinnamon (3g)
  10. Beta Alanine (1.5g) X2
  11. Glutamine (1.5g) X2
  12. Glucomannan Fiber
  13. Cardamom (2g)
  14. Ornithine (1g)
  15. AAKG (1g)
  16. Xylo-Oligosaccharides Fiber (500mg)
  17. Pyroglutamate (500mg)
  18. Vitamin K2 (1.5mg)
  19. Molybdenum (33mcg)
  20. Green Tea (2.5g)
  21. Yerba Mate Tea
  22. N Acetyl Glucosamine (500mg)
  23. Pregnenolone (35mg)
  24. Riboflavin (25mg)
  25. B5 (25mg)
  26. B6/P5P (25mg)
  27. B12/Methylcobalamin (200mcg)
  28. Fish oil (1g Enteric coated – 350mg EPA, 250mg DHA)
  29. Kelp (500mg – 270mcg iodine)
  30. DHEA (25mg)
  31. Vitamin C (Slow Release – 500mg) X2
  32. Allithiamine (50mg)
  33. Ergothioneine (5mg)
  34. Oyster mushroom (250mg)
  35. Shiitake (250mg)
  36. Butyrate (Delayed Release – 200mg)
  37. Paraxanthine (100mg)
  38. Green Coffee Extract (200mg)
  39. Forskolin (50mg)
  40. NMN (250mg)
  41. Quercetin (85mg)
  42. Resveratrol (75mg)
  43. Longvida Curcumin (500mg)
  44. Oroxylin A (100mg)
  45. Nobiletin (250mg)
  46. Blueberry Extract (500mg)
  47. Avena Sativa extract (430mg 0.2% isovitexin)
  48. PQQ (20mg)
  49. MitoQ (5mg)
  50. Ubiquinol (200mg)
  51. Thyroid glandular (40mg)
  52. Acetylcarnitine (500mg)
  53. Tocotrienols (50mg)
  54. Lion’s Mane (8:1 – 500mg)
  55. Shilajit (250mg)
  56. Jiaogolan (12:1 – 250mg)
  57. Ecklonia Cava extract (80:1 53mg)
  58. Spermidine (1.2mg – 1g chlorella)
  59. Jos Resistant Starch (20g fiber)
  60. Whey (15g)
  61. Carob (10g)
  62. Inositol (2g)
  63. TMG (500mg) X3
  64. Pyroglutamic acid (500mg)
  65. Chocamine (200mg)
  66. Methylfolate (1mg) X2
  67. Brown Seaweed (Fucoxanthin & Punicic acid)
  68. Ecklonia Cava extract (80:1 53mg)
  69. American Ginseng (500mg)
  70. Astragaloside IV (50mg)
  71. Emoxypine (125mg)
  72. Cordyceps (10:1 – 250mg)
  73. Royal Jelly (3:1 – 500mg)
  74. Krill Oil (2g)
  75. NADH (20mg)
  76. Borage oil (1g – 240mg GLA) X3
  77. Green Tea Extract (400mg GTE – 50% EGCG)
  78. Schisandra (250mg, 3% Schisandrins)
  79. NAC (600mg) X2
  80. Glucosamine Sulfate (750mg) X2
  81. Black Currant Oil (1g – 104mg ALA, 140mg GLA)
  82. Chlorella (3g)
  83. Glycine (3g) X4
  84. Ribose (3g)
  85. Taurine (500mg) X3
  86. Activated Charcoal (5g)
  87. Magnesium (200mg) X2
  88. Calcium (125mg) X2
  89. 5HTP (100mg)
  90. Rhodiola (400mg)
  91. Theanine (100mg)
  92. Bacopa (bacognize) (120mg)
  93. Ashwagandha (300mg)
  94. Lithium (5mg)
  95. Honokiol (50mg)
  96. Niacin (500mg) X3
  97. Potassium bicarbonate (500mg)
  98. Theracurcumin (30mg)
  99. TUDCA (250mg) X2
  100. Ubiquinol (100mg) X2
  101. HMB (1g) X3
  102. Ca AKG (500mg) X4
  103. Tryptophan (500mg) X3
  104. L Reuteri (2.5 billion CFU – NCIMB 30242) X2
  105. B Coagulans (2B CFU – MTCC 5856) X2
  106. B Longum (10B CFU –  BB536) X2
  107. B Lactis (10B CFU – HN019) X2
  108. L Plantarum (TWK10, 10B CFU)
  109. L Rhamnosus GG (5B CFU – Swanson)
  110. Clostridia Butyricum (Pendulum 15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU)
  111. B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) X2
  112. Flax oil (2g – 1000mg ALA) X3
  113. Astaxanthin (8mg)
  114. Sulforaphane (350mg, 10% Sulforaphane) X2
  115. Propolis (5:1 – 300mg)
  116. Spirulina (3g)
  117. Beta Caryophyllene (250mg Piper Nigum, 6% Beta Caryophyllene)
  118. Reishi/Gonderic acids (100mg, 9% Ganoderic acids)
  119. Apigenin (25mg)
  120. Curcumin95 (500mg)
  121. Uridine Monophosphate (300mg)
  122. Black Seed/Thymoquinone (200mg, 10% Thymoquinone)
  123. Fucoidan (300mg 70% Fucoidan) – rotate with Reishi
  124. Boron (3mg) + Broccoli Powder (350mg)
  125. Thymus (250mg)
  126. Spleen (200mg)
  127. Lycopene (15mg)
  128. Betaine HCL (650mg)
  129. Pepsin (250k FCC)
  130. Gentian root (20mg)
  131. Pancreatin (10X, 200mg)
  132. Hyaluronic Acid (100mg)
  133. Melatonin (0.35mg)
  134. Poria (500mg)
  135. Clove
  136. Tart cherry extract
  137. Chamomile
  138. Apple cider vinegar
  139. Fennel
  140. Saffron
  141. Sodium Bicarbonate
  142. Lysine
  143. Proline
  144. Leucine
  145. Serine
  146. Guggul
  147. Olive leaf extract
  148. Copper
  149. Tyrosol + Salidroside
  150. Tyrosine
  151. Bacopa (55% Baccosides)
  152. Bacopa: Ebelin Lactones
  153. Hypothalamus glandular
  154. Pituitary glandular
  155. Boswellia

Pharmaceuticals/Drugs:

  1. Ezetimibe (10mg)
  2. Meclizine (25mg) 2X/wk
  3. Bempedoic Acid (180) 2X/wk
  4. Metformin (500mg SR) 2X/wk
  5. Rapamycin – 2mg 1X/2 wks
  6. PCSK9i (Repatha) – 1X/mo
  7. LSD – 100mcg – 1X/wk
  8. Ketamine (20mg) – 1X/wk

My Regimen (as of June 12 2023)

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 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.

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 or change the dosing. Changes are made based on changing goals, lab tests, new information, potential side effects, etc…

For example, I’ve been taking berberine on and off for many years but have recently excluded it. I’ve recently started exercising more and found that it has caused muscle pain, which didn’t occur significantly with less exercise.

Morning Shake (Around 1 hr after awakening, before breakfast):

  1. 30g Nutritional Yeast (13g protein, 7g fiber)
  2. 5g Allulose
  3. 5g Trehalose
  4. 3g Glycine
  5. 3g Lecithin
  6. 2.5g Creatine
  7. 2g Psyllium Husk Fiber
  8. 2g Acacia Fiber
  9. 2g Modified Citrus Pectin Fiber
  10. 1.5g Potassium Citrate
  11. 1.5g Cinnamon
  12. 1.5g Beta Alanine
  13. 1.5g Glutamine
  14. 1g Glucomannan Fiber
  15. 1g Cardamom
  16. 1g HMB
  17. 1g Ornithine
  18. 1g AAKG
  19. 500mg Xylo-Oligosaccharides Fiber
  20. 500mg Trimethylglycine (TMG)
  21. 500mg Tryptophan
  22. 500mg Taurine
  23. 500mg Pyroglutamate
  24. 100mg Niacin
  25. 25mg Pregnenolone
  26. 2mg Lithium Orotate
  27. 1.5mg Vitamin K2
  28. 1mg Methylfolate
  29. 33mcg Molybdenum
  30. 10B CFU B Longum

= 69g/serving

+ 25g of raw honey

(25g protein, 12g fiber) 

***Breakfast Stack***

  1. 1-2 cups Green Tea (2.5g) or Yerba Mate Tea
  2. 2 Magnesium Gummies (166mg)
  3. 1/2 Calcium chewable (125mg)
  4. 1 N Acetyl Glucosamine (500mg)
  5. 1 Pregnenolone (10mg)
  6. 1 B Complex (B25) – (B1 25mg, B2 25mg, B3 25mg, B5 100mg, B6/P5P 35mg, B7/Biotin 300mcg, B9/Methylfolate 400mcg, B12/Methylcobalamin 100mcg) – 7 ingredients
  7. 1 Biotin (5mg)
  8. 1 Fish oil (1g Enteric coated – 350mg EPA, 250mg DHA)
  9. 1 Niacin (Waxy Slow Release – 500mg)
  10. 1 Niacin (instant release – 250mg)
  11. 1 L Reuteri (2.5 billion CFU – NCIMB 30242)
  12. 1 B Coagulans (2B CFU – MTCC 5856)
  13. 1 B Longum (10B CFU –  BB536)
  14. 1 L Rhamnosus GG (5B CFU – Swanson)
  15. 1 L Plantarum (TWK10, 10B CFU)
  16. 1 Clostridia Butyricum (15M AFU, AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU)
  17. 1 B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo)
  18. 1 Kelp (500mg – 270mcg iodine)
  19. 1 DHEA (25mg)
  20. 1 Vitamin C (Slow Release – 500mg)
  21. 1 Allithiamine (50mg)
  22. 1 Ergothioneine (5mg) + (250mg Oyster mushroom, 250mg Shiitake) – 2 ingredients
  23. 1 Butyrate (Delayed Release – 200mg)
  24. 1 NAC (600mg)
  25. 1 Burn IQ (Paraxanthine-100mg, Green Coffee Extract-200mg, N-Acetyl-L-Carnitine, 200mg, Forskolin-50mg, Phenylcapsaicin – 20mg, Hup A – 10mcg) – 6 ingredients
  26. 1 NMN (175mg) + Quercetin (85mg) + Resveratrol (50mg) – 3 ingredients
  27. 1 Longvida Curcumin (500mg)
  28. 1 Oroxylin A (100mg)
  29. 1 Nobiletin (250mg)
  30. 1 Blueberry Extract (500mg)
  31. 1 Avena Sativa extract (430mg 0.2% isovitexin)
  32. 1 PQQ (20mg)
  33. 1 MitoQ (5mg)
  34. 1 Ubiquinol (200mg)
  35. 1 TUDCA (250mg)
  36. 1 Glucosamine Sulfate (750mg)
  37. 1 Thyroid glandular (40mg)
  38. 1 Ca AKG (300mg)
  39. 2 Flax oil (2g – 50% ALA)
  40. 1 Borage oil (1g – 240mg GLA)
  41. 1 Acetylcarnitine (500mg)
  42. 1 Tocotrienols (50mg) – every other day
  43. 1 Lion’s Mane (8:1 – 500mg)
  44. 1 Shilajit (250mg)
  45. 1 Jiaogolan (12:1 – 250mg)
  46. 1 Panax Ginseng (250mg 4% ginsenosides)
  47. 1 Sulforaphane (350mg, 10% Sulforaphane)
  48. 2 Gasex
  49. 1 Betaine HCL (650mg) + Pepsin (250k FCC) + Gentian root (20mg)
  50. 1 Pancreatin (10X, 200mg)
  51. 1 Spermidine (1.2mg – 1g chlorella)
  52. 1 Bempedoic Acid (180mg) – 2X/wk
  53. 1 Metformin (500mg SR) – 2X/wk

Afternoon Shake (2PM):

  1. 20g Jos Resistant Starch (12g fiber)
  2. 15g Whey (10.4g protein, 1g fiber)
  3. 10g Carob (4g fiber, 1g protein)
  4. 5g Allulose
  5. 5g Trehalose
  6. 3g Glycine
  7. 3g Sunflower Lecithin
  8. 2.5g Creatine
  9. 2g Psyllium Husk Fiber
  10. 2g Modified Citrus Pectin Fiber
  11. 2g Inositol
  12. 1.5g Potassium citrate
  13. 1.5g Cinnamon
  14. 1.5g Glutamine
  15. 1.5g Beta-alanine
  16. 1g HMB
  17. 1g AAKG
  18. 500mg TMG
  19. 500mg Tryptophan
  20. 500mg Taurine
  21. 500mg Pyroglutamic acid
  22. 200mg Chocamine
  23. 100mg Niacin
  24. 17mg Resveratrol
  25. 17mg Chrysin
  26. 10mg Pterostilbene
  27. 10mg Genistein + 10mg Daidzein
  28. 10mg Fisetin
  29. 10mg Luteolin
  30. 1mg Methylfolate

79g/serving

+25g raw honey

(22.5g protein, 24g of fiber)

Afternoon Stack

These will all go in morning stack if not here.

  1. 2 Krill oil (2g) – basic, was evening
  2. 2 Flax oil (2g – 50% ALA)
  3. 1 Brown Seaweed (Fucoxanthin & Punicic acid) – was morning
  4. 1 Ecklonia Cava extract (80:1 53mg) – was morning
  5. 1 American Ginseng (500mg) – was morning
  6. 1 Astragaloside IV (50mg) – was morning
  7. 1 Emoxypine (125mg) – was morning
  8. 1 Cordyceps (10:1 – 250mg) – was morning
  9. 1 Royal Jelly (3:1 – 500mg) – was morning
  10. 1 Niacin Waxy (500mg) – was morning
  11. 1 NADH (20mg) – was morning
  12. 1 Borage oil (1g – 240mg GLA) – was morning
  13. 1 Green Tea Extract (400mg GTE – 50% EGCG) – was evening
  14. 1 Schisandra (250mg, 3% Schisandrins) – was evening
  15. 1 Glucosamine Sulfate (500mg)
  16. 1 Clostridia Butyricum (15M AFU)
  17. 1 Black Currant Oil (1g – 104mg ALA, 140mg GLA) – don’t rebuy

Activated Charcoal Drink (Optional – 4-5PM): 

  • 5g Activated Charcoal
  • 3g Chlorella (2g protein)
  • 3g Glycine
  • 3g Ribose – until I finish
  • 1g Ashitaba – until I finish
  • 500mg Taurine
  • 15ML Lactulose

5g protein

***Dinner Stack***

  1. 3 gummy Magnesium (250mg)
  2. 1/2 Calcium chewable (125mg)
  3. 1 Jo’s Mood Daily (50mg 5HTP, 200mg Rhodiola, 50mg Theanine, 60mg Bacopa, 60mg Ashwagandha, 2.5mg Lithium, 25mg Honokiol) – 7 ingredients – basic
  4. 1 Niacin 50mg – basic
  5. 1 Potassium bicarbonate (500mg) – basic
  6. 1 Ezetimibe (10mg) – basic
  7. 1 Theracurcumin (30mg) – basic
  8. 1 TUDCA (250mg) – basic
  9. 1 Ubiquinol (100mg) – basic
  10. 1 HMB (1g) – basic
  11. 1 Ca AKG (300mg) – basic
  12. 1 Tryptophan (500mg) – basic
  13. 1 L Reuteri (2.5 billion CFU – NCIMB 30242) – basic
  14. 1 B Coagulans (2B CFU – MTCC 5856) – basic
  15. 1 B Longum (10B CFU –  BB536) – basic
  16. 1 B Lactis (10B CFU – HN019) – basic
  17. 1 Clostridia Butyricum (AOR – 1.2M CFU – also Enterococcus Faecium 36M CFU) – basic
  18. 1 B Subtilis (AOR 1.2M CFU, DE111 – probiotic duo) – basic
  19. 2 Flax oil (2g – 50% ALA) – basic
  20. 1 Astaxanthin (8mg) – basic
  21. 1 Sulforaphane (350mg, 10% Sulforaphane)  – basic
  22. 1 Propolis (5:1 – 300mg) – basic
  23. 6 Spirulina (3g) – basic
  24. 1 Beta Caryophyllene (250mg Piper Nigum, 6% Beta Caryophyllene) – basic
  25. 1 Reishi/Gonderic acids (100mg, 9% Ganoderic acids)
  26. 1 Apigenin (50mg)
  27. 1 Curcumin95 (500mg)
  28. 1 Uridine Monophosphate (300mg)
  29. 1 Black Seed/Thymoquinone (200mg, 10% Thymoquinone)
  30. 1 Fucoidan (300mg 70% Fucoidan) – rotate with Reishi
  31. 1 Boron (3mg) + Broccoli Powder (350mg)
  32. 1 Lycopene (15mg)
  33. 1 Borage oil (1g – 240mg GLA)
  34. 1 NAC (600mg)
  35. 1 Vitamin C (Slow Release – 500mg)
  36. 2 Gasex
  37. 1 Spleen (200mg)
  38. 1 Thymus (250mg)
  39. 1 Betaine HCL (650mg) + Pepsin (250k FCC) + Gentian root (20mg)
  40. 1 Pancreatin (10X, 200mg)
  41. 1 Hyaluronic Acid (100mg)

Dinner Drink:

  1. 3g Chlorella (2g protein)
  2. 3g Glycine
  3. 3g Ribose – until I finish
  4. 3g Keto BHB – until I finish
  5. 2g Magnesium L Threonate or Glycinate
  6. 1g Ashitaba – until I finish
  7. 500mg Taurine
  8. 250mg Agmatine
  9. 15ML Lactulose

Sleep Stack (Optional):

If I feel there is a need.

  1. Chamomile Tea
  2. Melatonin (0.35mg)
  3. Poria (500mrg)
  4. Meclizine (25mg)

Other

  1. Rapamycin – 2mg every other week
  2. PCSK9i (Repatha) 1X/month
  3. LSD – 100mcg 1X/wk
  4. Low dose Ketamine 1X/wk

Sign Up to Get More In-depth Information

Sign up to our email list here to access more details about each item in my regimen, such as all of the reasons why I include each item.

Of course, we never give your email or information away.

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.

RATE THIS ARTICLE

1 Star2 Stars3 Stars4 Stars5 Stars
(22 votes, average: 4.45 out of 5)
Loading...

FDA Compliance

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Articles View All

caret-downclock-grayclosecomment-bubbledown-anglefacebook-squarehamburgerinstagram-squarelinkedin-squareminuspauseplayplustwitter-squareup-angle