List of Supplements Dana White Takes: The Complete Protocol That Transformed His Health

The UFC President's science-backed supplement stack designed by human biologist Gary Brecka, featuring 12 key supplements that helped him lose 40 pounds and eliminate all prescription medications.

In September–October 2022, UFC President Dana White shared results from blood work and genetic testing with [human biologist Gary Brecka] Gary Brecka that revealed health markers. His triglycerides had reached 764 (normal is under 150), his blood pressure sat at 160/110 despite medication, and severe sleep apnea left him choking and vomiting nearly every night. Based on these markers, Brecka estimated Dana had approximately 10.4 years to live. Following Brecka's personalized protocol, Dana White achieved remarkable results. His triglycerides dropped to 79, blood pressure normalized without medication, and he shed 40 pounds. The transformation didn't require experimental treatments or surgeries—it came from targeted supplementation based on genetic testing, combined with lifestyle changes. This protocol was designed by Gary Brecka, co-founder of 10X Health System, who identified Dana's specific genetic mutations affecting methylation—a critical process for cellular energy production and detoxification. Rather than treating symptoms with pharmaceuticals, Brecka addressed root causes through personalized supplementation.

Key Takeaways

• Dana White uses 12 core supplements daily – His stack addresses methylation, blood pressure, sleep, focus, immune function, and gut health through the 10X Health System protocol

• TMG (Trimethylglycine) was the game-changer – This amino acid lowered Dana's homocysteine levels and normalized his blood pressure without medication

• Methylated vitamins matter – Dana's genetic mutations prevented proper B-vitamin processing; switching to methylated forms corrected thyroid function without drugs

• Results came faster than expected – Brecka promised changes in 13 weeks; Dana saw major improvements in just 6 weeks

• The protocol is personalized – Dana's supplements target his specific genetic markers; what works for him may differ from your needs

• Quality supplementation supports long-term health – Science-backed formulas for energy and focus products can complement any wellness routine

Performance and Foundational Support

1. Daily Essentials (Methylated Multivitamin)

The foundation of Dana's entire protocol starts with a methylated multivitamin. Unlike standard supplements, methylated B vitamins (B9, B12, B6) come in their active forms, allowing immediate absorption even for those with MTHFR gene mutations.

Key benefits:

• Provides bioavailable B vitamins that bypass genetic processing limitations

• Supports thyroid function through proper methylation pathways

• Eliminates common nutrient deficiencies affecting energy and mood

• Creates baseline for all other supplements to work effectively

Gary Brecka explained the significance: "We did not put him on thyroid meds. We put him on methylated vitamins. Why? Because methylation is the precursor for de-iodinization of the thyroid in the liver." Dana's T3 thyroid levels improved through this single change, eliminating his need for thyroid medication.

The 10X Health Daily Essential provides comprehensive nutrient coverage while reducing deficiency risks that affect energy, mood, digestion, and weight management. For anyone starting a supplement routine, a quality methylated multivitamin creates the baseline for everything else.

2. Trimethylglycine (TMG)

If one supplement saved Dana's life, TMG is the leading candidate. This amino acid directly addresses elevated homocysteine—a marker Brecka identified as the root cause of Dana's dangerous blood pressure.

How TMG works:

• Donates methyl groups to convert homocysteine into methionine

• Lowers homocysteine levels by 12-20% at therapeutic doses

• Normalizes blood pressure as homocysteine decreases

• Supports cardiovascular health and liver function

Brecka described the mechanism: "We used a simple amino acid called trimethylglycine to metabolize this homocysteine out of the bloodstream. As the homocysteine came down, your blood pressure returned to normal."

Research supports this approach—studies show TMG supplementation reduces homocysteine at doses of 1.5-6 grams daily. Dana's homocysteine dropped to 7 (optimal range), and his blood pressure normalized completely. Brands like Life Extension and NOW Foods offer affordable TMG options for those seeking similar benefits.

3. Dynamic Duo – Vitamin D3 + K2

Dana's initial vitamin D3 level sat in the low 20s range—firmly in deficient territory. After consistent supplementation, his levels reached 60-80 ng/mL, the optimal range for immune function, bone health, and metabolic support.

Why this combination matters:

• D3 enhances calcium absorption for bone density

• K2 directs calcium to bones rather than arteries

• Together they support insulin sensitivity and blood sugar regulation

• Critical for immune function and inflammation control

The 10X Health "Dynamic Duo" combines 5,000 IU of D3 with 80 mcg of K2. The formula supports healthy insulin levels—critical for someone who was pre-diabetic.

4. 10X Brain Gains (Cognitive Support)

Running the UFC demands relentless mental sharpness. Dana manages global operations, fighter contracts, media appearances, and business negotiations throughout long workdays.

Cognitive enhancement benefits:

• Enhances mental clarity and creative thinking

• Supports sustained alertness without stimulant crashes

• May reduce ADHD symptoms naturally

• Maintains focus during high-pressure decisions

The 10X Brain Gains formula improves mental performance through nootropic compounds. For high-performers needing sustained cognitive function, targeted brain support becomes essential. Those interested in cellular repair approaches can explore similar brain-boosting options.

Recovery and Sleep Optimization

5. Cool. Calm. Collected. (Stress & Blood Pressure Support)

The supplement industry's "chill pill," this formula reduces stress response while regulating stress hormones. For someone managing a billion-dollar sports organization with constant public scrutiny, cortisol management isn't optional—it's survival.

Stress management benefits:

• Regulates cortisol and stress hormone production

• Supports cardiovascular function alongside TMG

• Reduces anxiety without sedation

• Maintains mental clarity under pressure

Beyond stress relief, the formula supports cardiovascular function, complementing TMG's blood pressure benefits. Dana's high-stress lifestyle previously contributed to his hypertension; targeted stress support helps maintain the improvements he's achieved.

6. Rem-Edy (Sleep Formula)

Dana's sleep problems were severe. He described the experience: "I used to throw up almost every night, choking, waking up, gasping, coughing... Nobody could help me."

Sleep quality improvements:

• Reduces time to fall asleep naturally

• Maximizes REM sleep for recovery

• Supports immune function during rest

• Eliminates nighttime disturbances

After implementing the full protocol, Dana has reported major improvements in his sleep—though sleep apnea outcomes vary by cause and usually require medical evaluation and follow-up. The Rem-Edy formula works synergistically with weight loss and lifestyle changes. Quality sleep drives recovery, hormone production, and cognitive function—making this supplement foundational for anyone with similar struggles.

Immune Function and Gut Health

7. Immuno-Boost (Vitamin C Complex)

Dana's travel schedule is relentless. As he noted, "I'm flying all over the place. I'm literally not going to be home this entire month." Constant flights, hotel rooms, and crowds at UFC events demand robust immune system support.

Immune and longevity benefits:

• Stimulates white blood cell production

• Provides powerful antioxidant protection

• Reduces exercise-induced inflammation

• Supports collagen synthesis for joint health

The Immuno-Boost formula promotes healthy aging through vitamin C's antioxidant properties. This also supports joint health—valuable for someone maintaining an active lifestyle into their mid-50s.

8. 10X Electrolytes

Proper hydration goes beyond drinking water. Dana trains four days weekly with circuit training and supersets, demanding electrolyte replenishment for optimal muscle function and energy.

Hydration and performance:

• Replaces minerals lost through sweat

• Supports muscle contractions and nerve signals

• Prevents cramping during intense training

• Maintains energy throughout the day

The 10X Electrolytes formula promotes optimal hydration without added sugars. For anyone pursuing strength and performance goals, electrolyte balance supports sustained output.

9. 10X Probiotic

The gut-health connection to overall wellness is well-established. Dana's probiotic enhances digestive function while supporting nutrient absorption from every other supplement and food source.

Gut health benefits:

• Eliminates bloating, gas, and irregularity

• Balances beneficial intestinal bacteria

• Supports 70% of immune function originating in gut

• Enhances nutrient absorption for better supplement efficacy

With most immune functions originating in the gut, probiotic supplementation affects far more than digestion. The formula creates optimal conditions for the entire supplement stack to work effectively.

Performance Enhancement

10. Magnesium

This essential mineral delivers triple benefits for Dana's active lifestyle: improved muscle recovery, enhanced sleep quality, and reduced stress response.

Magnesium's multiple roles:

• Supports 300+ enzymatic reactions in the body

• Improves sleep depth and quality

• Reduces muscle cramps and tension

• Enhances stress management and relaxation

Magnesium works synergistically with Dana's sleep formula while supporting workout recovery. Given that most Americans are magnesium-deficient, this supplement addresses a common gap with measurable impact.

11. Creatine

Beyond muscle performance, creatine plays an unexpected role in Dana's cardiovascular health. Research shows creatine supplementation reduces homocysteine—complementing TMG's effects.

Performance and health benefits:

• Increases muscle strength and power output

• Enhances workout endurance and recovery

• Homocysteine effects are inconsistent in human studies

• Supports cognitive function and mental energy

For muscle strength support, creatine monohydrate remains the gold standard. Those preferring convenience can explore creatine gummies that deliver 1,000mg per gummy without mixing.

12. Omega-3 Fish Oil

Dana's triglycerides dropped from 764 to 79—a 90% reduction. While diet played a major role, omega-3 supplementation supports these cardiovascular improvements through EPA and DHA's effects on inflammation and lipid metabolism.

Cardiovascular and anti-inflammatory benefits:

• Reduces triglycerides and improves lipid profiles

• Provides EPA and DHA for heart health

• Reduces systemic inflammation

• Supports brain function and cognitive health

Gary Brecka recommends 1-3 grams of EPA/DHA daily for cardiovascular health. For anyone with elevated triglycerides or heart health concerns, omega-3s provide essential support.

Complete Wellness: The XV1 Approach to Science-Backed Supplementation

Dana White's transformation demonstrates what's possible when supplementation targets root causes rather than masking symptoms. His results came from personalized testing, quality formulations, and consistent implementation—principles that guide the XV1 approach to complete wellness.

At XV1, we recognize that optimal health requires more than random supplements. It demands science-backed formulations that address foundational needs while supporting specific goals. Whether you're pursuing performance, longevity, or everyday vitality, the right supplement strategy makes measurable differences.

The foundational pillars of complete wellness include:

Cellular Energy and Vitality – Every process in your body runs on cellular energy. The XV1 Green Superfood Powder delivers organic greens, B-vitamins, probiotics, and antioxidants in one daily scoop—supporting energy production, mental clarity, and immune function. The vegan, GMO-free formula contains no sugar or fillers, making it compatible with keto, paleo, and intermittent fasting lifestyles. With The money-back guarantee, you can experience the difference risk-free.

Performance and Recovery – Like Dana's use of creatine for strength and cardiovascular support, targeted performance supplements accelerate results. XV1 Creatine Gummies provide 1,000mg of creatine monohydrate per gummy in a convenient, naturally flavored format. No powder. No shaker bottles. Just grab-and-go convenience backed by decades of research showing creatine's benefits for muscle strength, endurance, and cognitive function.

Longevity and Cellular Repair – Dana's protocol prioritizes long-term health, not quick fixes. XV1 Resveratrol delivers 500mg of this powerful antioxidant found in red grapes, supporting healthy aging at the cellular level. Combined with XV1 Liquid Collagen, which provides hydrolyzed Type I and III collagen peptides plus hyaluronic acid, you support joints, skin, hair, and connective tissue—the foundation for staying active as you age.

Immune System Resilience – Dana's constant travel demands robust immune support. The XV1 immune support collection provides targeted formulas that strengthen your body's natural defenses. From vitamin C complexes to zinc supplementation, these science-backed options keep you performing at your best even under stress.

Gut Health Foundation – With 70% of immune function originating in the gut, digestive health isn't optional. The XV1 gut health collection includes probiotics and digestive enzymes that optimize nutrient absorption, eliminate bloating, and support the microbiome balance essential for overall wellness.

Strategic Implementation Matters – Dana's results came from consistent daily use, not sporadic supplementation. XV1 makes this easy with subscription flexibility—edit, skip, or cancel anytime. No commitments. Just convenience and results.

What sets XV1 apart is our commitment to clean, no-compromise formulations. Every product undergoes third-party testing for purity and potency. We avoid fillers, artificial ingredients, and exaggerated claims. Instead, we focus on what works: evidence-based ingredients at clinically effective doses.

Consider working with a healthcare provider for blood testing before starting any comprehensive supplement regimen. While foundational supplements like vitamin D3, magnesium, and omega-3s benefit most people, targeted solutions require individual assessment. Dana's protocol addressed his specific genetic markers—your needs may differ.

Browse the complete XV1 product line to discover science-backed supplements for energy, focus, strength, gut health, and longevity. Whether you're an elite performer like Dana White or simply seeking to optimize daily wellness, the right supplement strategy supports your goals without compromise.

Frequently Asked Questions

What supplements does Dana White take daily?

Dana White takes 12 core supplements daily through the 10X Health System: methylated multivitamin, TMG (trimethylglycine), vitamin D3+K2, Brain Gains (focus support), Cool Calm Collected (stress support), Rem-Edy (sleep formula), Immuno-Boost (vitamin C), electrolytes, probiotic, magnesium, creatine, and omega-3 fish oil. This protocol was designed by human biologist Gary Brecka based on Dana's genetic testing and blood work.

How much weight did Dana White lose with his supplement protocol?

Dana White lost 40 pounds through his transformation. The weight loss came from combining targeted supplementation with a keto reset diet and consistent exercise—not supplements alone. His insulin levels dropped significantly, indicating improved metabolic function.

What was Dana White's blood pressure before supplements?

Dana's blood pressure measured 160/110 while already taking prescription medication. After implementing Gary Brecka's supplement protocol—particularly TMG for homocysteine reduction—his blood pressure normalized completely without medication. Brecka identified elevated homocysteine as the root cause rather than treating symptoms with additional drugs.

Can I take the same supplements as Dana White?

While Dana's supplements are available to the public, his protocol was personalized to his specific genetic markers and health issues. What addressed his MTHFR mutations and methylation problems may not match your needs. Consider working with a healthcare provider for blood testing before starting any supplement regimen. Foundation supplements like vitamin D3, magnesium, and omega-3s benefit most people, but targeted solutions require individual assessment.

Where can Dana White's supplements be purchased?

Dana White uses 10X Health System supplements, available through their official website. For those seeking alternatives, brands like Life Extension, NOW Foods, and Nutricost offer comparable formulations. Science-backed supplement companies like XV1 also provide clean, no-compromise options for energy, focus, and cellular health.