122124 Supplement First Principles Cheatsheet

### supplement first principles cheatsheet | Supplement | Core Mechanism | Primary Effects | Timing | Synergies | Cautions | |------------|---------------|-----------------|---------|-----------|-----------| | Creatine | ATP regeneration in muscles | • Increased power output • Enhanced cognitive function • Improved recovery | 3-5g daily, timing flexible | • Caffeine (may reduce benefits) • B vitamins | • Maintain hydration • Loading phase optional | | Omega-3 (EPA/DHA) | Cell membrane integration | • Anti-inflammatory • Brain function • Cardiovascular health | With meals containing fat | • Vitamin E • Vitamin D | • Blood thinning effect • Fish source quality | | L-Theanine | GABA receptor modulation | • Reduced anxiety • Enhanced focus • Better sleep | 100-200mg as needed | • Caffeine (1:2 ratio) • GABA | • May cause drowsiness | | Vitamin D3 | Nuclear receptor activation | • Bone health • Immune function • Hormone balance | Morning with fat | • Vitamin K2 • Magnesium | • Monitor blood levels • Fat-soluble | | NAC | Glutathione precursor | • Antioxidant support • Liver protection • Mucus reduction | 600-1800mg daily | • Vitamin C • Selenium | • May interfere with some medications | | Magnesium | Enzymatic cofactor | • Muscle relaxation • Sleep quality • Energy production | Evening for sleep | • Vitamin D • B6 | • Can cause loose stools | | CoQ10 | Electron transport chain | • Energy production • Heart health • Antioxidant | With fatty meal | • PQQ • Vitamin E | • Absorption varies • Take with fat | | Melatonin | Circadian rhythm regulation | • Sleep onset • Antioxidant • Immune support | 0.3-5mg before bed | • Magnesium • L-Theanine | • Morning grogginess • Hormone feedback | | NMN/NR | NAD+ precursor | • Energy metabolism • DNA repair • Cellular health | Morning, empty stomach | • Resveratrol • TMG | • Expensive • Limited long-term data | | Berberine | AMPK activation | • Glucose regulation • Lipid metabolism • Gut health | With meals | • Metformin (don't combine) • Alpha Lipoic Acid | • Can lower blood sugar • May affect medications | #supplements #health #biohacking #longevity ### Ray Kurzweil [[Ray Kurzweil - The Singularity Is Near_ When Humans Transcend Biology-Viking Adult]] about 100 nootropics daily #### https://thrivous.com/blogs/views/ray-kurzweils-nootropic-dietary-supplement-stack [Acetyl-L-Carnitine](http://examine.com/supplements/L-Carnitine/) [EPA/DHA (Fish Oil)](http://examine.com/supplements/Fish+Oil/) [GABA](http://examine.com/supplements/GABA/) [Ginkgo Biloba](http://examine.com/supplements/Ginkgo%20biloba/) [L-Theanine](http://examine.com/supplements/Theanine/) [Melatonin](http://examine.com/supplements/Melatonin/) [Phosphatidylcholine](http://examine.com/supplements/Phosphatidylcholine/) [Phosphatidylserine](http://examine.com/supplements/Phosphatidylserine/) [SAMe](http://examine.com/supplements/S-Adenosyl%20Methionine/) #### https://transcend.me/blogs/supplementation/what-supplements-does-ray-kurzweil-take-and-why ![[Kurzweil nootropics]] ### Bryan Johnson CEO kernel etc https://blueprint.bryanjohnson.co/ about 50 nootropics daily **Upon waking** - [B Complex](https://www.amazon.com/Super-B-Complex-Methylated-Vitamins-Methylcobalamin/dp/B01787EPEE/) 0.15 pill/day - [BroccoMax](https://www.amazon.com/Jarrow-Formulas-BroccoMax-Supports-Delayed/dp/B0013OVTM0/) 250mg - [Cocoa Flavanols](https://www.amazon.com/dp/B09FTPX1Y2) 500mg - [D-3](https://www.amazon.com/NOW-Vitamin-Structural-Support-Softgels/dp/B001UZPY1O/) 2,000 IU - [EPA](https://www.amazon.com/gp/product/B06XDC28QW/) 500mg with vitamin E 5mg - [Garlic](https://www.amazon.com/Horbaach-Odorless-Softgels-Extract-Supplement/dp/B07M92SR4M/) 2.4g equivalent - [Garlic](https://www.amazon.com/gp/product/B00012NGIA/) 1.2g (kyolic) - [Ginger Root](https://www.amazon.com/gp/product/B00012NGIA/) 2.2g - [Glucosamine Sulphate](https://www.amazon.com/Natures-Aid-Glucosamine-90caps-Maintains-Cartilage/dp/B001FOIV9W/) 2KCL 1,500mg - [Iodine as potassium iodide](https://www.amazon.com/gp/product/B01AF601M0/) 125 mcg - [Lithium,](https://www.amazon.com/Life-Extension-Vegetarian-Capsules-02403/dp/B088KQFT74/) as lithium orotate, 1mg - [Lutein](https://www.amazon.com/Swanson-Lutein-10-Milligrams-Sgels/dp/B015SM46IQ/) 10mg - [Lycopene](https://www.amazon.com/NOW-Lycopene-10-120-Softgels/dp/B000JN7URE/) 10mg - [Lysine](https://www.amazon.com/Superior-Labs-Supplement-Absorption-Respiratory/dp/B00R5OALEY/) 1g - Metformin ER 1,000 (Rx) - [Nicotinamide Riboside](https://www.amazon.com/Patented-Booster-Supplement-More-Efficient/dp/B07FB6NR8V/) 375mg (6 x wk) - [N-Acetyl-L-Cysteine](https://www.lifeextension.com/vitamins-supplements/item01534/n-acetyl-l-cysteine) (NAC) 1,800 mg - [Turmeric](https://www.amazon.com/gp/product/B07CDQTBV8/) with piperine 1g - [Taurine](https://www.amazon.com/NOW-Taurine-Double-Strength-Capsules/dp/B00663G4ZK/) 1g - [Ubiquinol](https://www.amazon.com/NOW-Supplements-Ubiquinol-Bioavailability-Softgels/dp/B00KHQJDWS/) 100mg - [Zinc](https://www.amazon.com/Support-Immune-Health-Tablets-Manufactured/dp/B00LENX0JK/) 15mg ... - [BroccoMax](https://www.amazon.com/Jarrow-Formulas-BroccoMax-Supports-Delayed/dp/B0013OVTM0/) 250mg - [Cocoa Flavanols](https://www.amazon.com/dp/B09FTPX1Y2) 500mg - [EPA](https://www.amazon.com/gp/product/B06XDC28QW/) 500mg with vitamin E 5mg - [Garlic](https://www.amazon.com/Horbaach-Odorless-Softgels-Extract-Supplement/dp/B07M92SR4M/) 2.4g equivalent - [Garlic](https://www.amazon.com/gp/product/B00012NGIA/) 1.2g (kyolic) - Ginger Root 2.2g - [Glucosamine Sulphate](https://www.amazon.com/Natures-Aid-Glucosamine-90caps-Maintains-Cartilage/dp/B001FOIV9W/) 2KCL 1,500mg - [Hyaluronic Acid](https://www.amazon.com/Hyaluronic-tablets-Strength-stronger-tablet/dp/B00GYZ7S2S/) 300mg - [Lithium](https://www.amazon.com/Life-Extension-Vegetarian-Capsules-02403/dp/B088KQFT74/) 1mg - [Lycopene](https://www.amazon.com/NOW-Lycopene-10-120-Softgels/dp/B000JN7URE/) 10mg - [Lysine](https://www.amazon.com/Superior-Labs-Supplement-Absorption-Respiratory/dp/B00R5OALEY/) 1g - Metformin ER 500 mg (Rx) - [N-Acetyl-L-Cysteine](https://www.lifeextension.com/vitamins-supplements/item01534/n-acetyl-l-cysteine) (NAC) 1,800 mg - [Nicotinamide Riboside](https://www.amazon.com/Patented-Booster-Supplement-More-Efficient/dp/B07FB6NR8V/) 375mg (6x wk) - Probiotic, 8 billion microorganisms - [Turmeric](https://www.amazon.com/gp/product/B07CDQTBV8/) 1g - [Taurine](https://www.amazon.com/NOW-Taurine-Double-Strength-Capsules/dp/B00663G4ZK/) 1g - [Ubiquinol](https://www.amazon.com/NOW-Supplements-Ubiquinol-Bioavailability-Softgels/dp/B00KHQJDWS/) 100mg **Before bed** - [DHEA](https://www.amazon.com/gp/product/B004I229X2/) 25 mg - [Melatonin](https://www.amazon.com/gp/product/B00CDABRUW/) 600 mcg **Other** - Extra Virgin Olive Oil, 45mL daily - Pea Protein, 29 grams daily - Rapamycin 10mg, bi-weekly (Rx) #nutrition