List of Supplements Dave Asprey Takes: The Complete Biohacking Stack Guide

A comprehensive breakdown of the supplements powering the father of biohacking's $3,000 monthly protocol, from affordable essentials to advanced longevity compounds

Dave Asprey, known as "the father of biohacking," has invested over $1,000,000 in his personal health optimization journey. His approach to supplementation rejects one-size-fits-all multivitamins in favor of targeted interventions that address modern environmental challenges: in the U.S., ultra-processed foods account for about 57% of adults' calorie intake, soil depletion reducing nutrient density, and anti-nutrients in plants blocking mineral absorption. While Asprey takes over 100 supplements daily, his foundational philosophy centers on quality over quantity—emphasizing bioavailable forms and synergistic combinations that actually work at the cellular level.

Key Takeaways

• Foundational minerals trump expensive compounds – Despite spending $3,000 monthly on supplements, Asprey identifies three essentials under $100/month as the foundation: broad-spectrum minerals, Vitamin DAKE, and amino acids

• Supplement form determines effectiveness – Magnesium oxide has significantly lower bioavailability than forms like glycinate or citrate, making form selection more critical than dosage

• Strategic stacking multiplies benefits – Synergistic combinations like Vitamin D3 + K2 enhance absorption and efficacy beyond isolated supplements

• Personalization requires testing – Asprey has tracked sleep for many years, emphasizing biomarker testing over blind protocol following

• Cognitive enhancement has evolved – After using modafinil daily for years, Asprey now achieves similar results through strategic nootropic combinations and coffee protocols

• Science doesn't support every trendy supplement – Independent analysis reveals some popular longevity compounds lack human lifespan studies, requiring critical evaluation

• Timing and absorption matter – Fat-soluble vitamins with meals, and proper spacing of competing minerals maximize effectiveness

Foundational Minerals and Vitamins

1. Broad-Spectrum Mineral Complex: The Non-Negotiable Foundation

Dave Asprey emphasizes that minerals form the cornerstone of all longevity and cellular repair processes. Despite its low cost—$27.95 per month—his Suppgrade Minerals 101 formula is considered his most critical supplement. Asprey states, "All of your longevity processes, all of your cell repair processes and all energy metabolism is based on having minerals." This approach responds to modern soil depletion, which reduces the nutrient density of food and makes supplementation essential. The formula provides key minerals:

• Calcium – supports bone health and cellular signaling

• Magnesium – involved in energy production, nervous system regulation, and muscle function

• Potassium – maintains electrolyte balance and cardiovascular function

• Zinc – critical for immune function and enzyme activity

• Selenium – antioxidant support and thyroid function

• Copper – cofactor for enzymatic reactions and connective tissue health

Asprey’s strategy prioritizes baseline mineral status before expensive longevity compounds. Without sufficient minerals, advanced interventions—including NAD+ precursors, senolytics, or nootropic stacks—cannot function at full potential. He recommends establishing mineral coverage first for anyone starting a longevity protocol, whether their budget is $95 or $3,000 per month.

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2. Vitamin D3: The High-Dose Immunity and Longevity Driver

Dave Asprey takes 5,000 IU of vitamin D3 daily, well above the standard 400 IU recommendation. This reflects his personal optimization philosophy, though conventional guidelines indicate that blood levels ≥20 ng/mL are generally sufficient for most people. Vitamin D influences far more than bone health:

• Immune regulation – supports innate and adaptive immunity

• Hormone modulation – affects testosterone, insulin, and other endocrine pathways

• Genetic expression – regulates genes involved in inflammation, metabolism, and longevity

The higher daily dose compensates for modern lifestyle factors, including limited sun exposure and northern latitudes where UVB availability is low for much of the year.

Key protocol considerations:

• Never in isolation: D3 is fat-soluble and requires dietary fats for optimal absorption; Asprey recommends taking it with breakfast.

• Synergistic stacking: Paired with vitamin K2, which directs calcium to bones and prevents arterial calcification, exemplifying his philosophy of supplement synergy over isolated dosing.

3. Vitamin K2: The Calcium Director

Dave Asprey takes both MK-4 and MK-7 forms of vitamin K2 at 100–200 mcg daily, making it an inseparable part of his vitamin D protocol. K2 plays a critical role in calcium metabolism, activating proteins like osteocalcin and matrix GLA protein to direct calcium to bones and teeth while preventing arterial deposition.

• MK-4 – short-chain, fast-acting form supporting bone health

• MK-7 – long-chain, slower-acting form for sustained calcium regulation

While some practitioners pair vitamin D with K2 to enhance calcium utilization, major clinical guidelines do not consider this pairing mandatory.

Asprey’s strategic approach:

• Vitamin formula ($41.95/month) – combines D3, A, K2, and E in optimized ratios

• Stacking philosophy – ensures vitamins synergize rather than compete, maximizing absorption and efficacy

• Emphasizes functional synergy over isolated supplementation, reflecting his broader biohacking strategy

4. Magnesium: Multiple Forms for Multiple Functions

Asprey emphasizes a quality-over-quantity approach, taking approximately 600–800 mg of magnesium daily across multiple forms to target different tissues and physiological functions:

• Evening forms (glycinate, citrate) – support sleep quality and muscle relaxation

• Morning forms (malate, orotate) – enhance mitochondrial energy production and daytime function

• Total forms used: up to eight, reflecting his strategy to cover multiple tissue needs simultaneously

Key insights from his approach:

• Bioavailability matters – magnesium oxide is poorly absorbed; forms like glycinate or citrate provide more systemic benefits

• Timing is strategic – evening doses support sleep, morning doses fuel cellular energy

• Tissue targeting – different magnesium salts preferentially benefit muscles, brain, and other systems

This multi-form, timed protocol illustrates Asprey’s principle: select the right form for the intended effect, not just maximize dose.

5. Methylated B Vitamins: Optimizing Genetic Expression

Asprey prioritizes methylated forms of folate (L-methylfolate) and B12 (methylcobalamin) over synthetic folic acid or cyanocobalamin. This distinction is particularly important for individuals with MTHFR gene variants, who cannot efficiently convert synthetic forms into the active methylated forms the body needs.

Key benefits of methylated B vitamins in his protocol:

• Supports methylation pathways critical for:

• Brain health and cognitive function

• DNA repair and genomic stability

• Neurotransmitter production and mood regulation

• Synergistic full-spectrum B-complex – rather than isolated B vitamins, ensuring complementary interactions across multiple metabolic pathways

• Addresses common supplementation concerns – some experts question isolated B vitamin use; Asprey’s comprehensive, methylated approach mitigates these issues

By emphasizing bioactive forms and synergistic combinations, Asprey ensures the B-vitamin component of his longevity stack is optimized for both efficiency and efficacy.

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Cellular Energy and Longevity Compounds

6. Resveratrol: Sirtuin Activation for Longevity

Asprey takes 250–500 mg of trans-resveratrol daily, ideally with dietary fats to improve absorption. This polyphenol targets sirtuin activation, the so-called “longevity genes” that regulate cellular stress responses, DNA repair, and metabolic health.

Key points about his resveratrol strategy:

• Enhanced bioavailability: Often combined with pterostilbene to improve absorption and extend half-life compared to standard resveratrol.

• Source and purity: Derivber than grapes, providing higher trans-resveratrol content.

• Mechanistic rationale: Mimics some benefits of caloric restriction, contributing to cardiovascular protection, metabolic optimization, and potential neuroprotection.

• Administration tips: Taken with fatty meals or paired with the Vitamin DAKE formula to overcome resveratrol’s naturally poor absorption.

Asprey’s approach demonstrates the importance of form, co-factors, and timing in ensuring this longevity compound achieves meaningful biological effects.

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7. CoQ10: Mitochondrial Energy Production

Asprey takes 100–200 mg of ubiquinol daily, preferably with dietary fats to maximize absorption. Ubiquinol is the reduced, bioactive form of CoQ10, bypassing the conversion step required for standard ubiquinone, which declines in efficiency with age.

Why this matters:

• Mitochondrial energy: CoQ10 functions as a critical electron transporter in the electron transport chain, producing ATP for energy-intensive tissues like the heart and brain.

• Age-related decline: Natural CoQ10 levels decrease over time, making supplementation especially important for cardiovascular and cognitive health.

• Enhanced absorption strategies:

• Liposomal formulations boost bioavailability.

• Simply taking ubiquinol with fatty meals provides significant uptake.

Synergistic formulation:

• Asprey’s Unfair Advantage formula combines ubiquinol with PQQ, supporting both mitochondrial function and biogenesis.

• Reported benefits include reduced afternoon fatigue, improved recovery, and sustained energy during cognitive and physical activity.

This protocol illustrates the importance of form selection, co-nutrients, and timing to achieve maximal mitochondrial and cellular energy support.

8. PQQ: Mitochondrial Biogenesis Stimulator

Asprey takes 10 mg of PQQ daily, incorporated into his Unfair Advantage formula alongside ubiquinol. While human clinical data are limited, preclinical studies suggest PQQ supports mitochondrial pathways by stimulating mitochondrial biogenesis—essentially increasing the number of cellular power plants rather than just optimizing existing ones like CoQ10.

Key points about PQQ:

• Mechanism of action:

• Promotes the growth of new mitochondria.

• Complements CoQ10’s role in optimizing existing mitochondrial function.
  
  

• Preclinical evidence:

• Rodent and cell studies show improved mitochondrial efficiency, antioxidant defense, and cellular energy output.

• Human trials are small and exploratory, so conclusions remain tentative.
  
  

• Usage rationale:

• Demonstrates Asprey’s biohacking philosophy: adopting emerging compounds with strong mechanistic rationale before widespread clinical consensus.

• Synergistic pairing with ubiquinol aims to support both mitochondrial quantity and quality.

This approach reflects a strategic, evidence-informed experimentation mindset—leveraging promising science while acknowledging limitations and monitoring outcomes.

9. Glutathione: The Master Antioxidant

Asprey takes 500–1,000 mg of liposomal or S-acetyl glutathione daily on an empty stomach. Glutathione is considered the body’s master antioxidant, central to detoxification, cellular protection, and antioxidant regeneration.

Key points:

• Mechanisms:

• Neutralizes free radicals and reactive oxygen species.

• Supports liver phase II detoxification pathways.

• Regenerates other antioxidants such as vitamin C and vitamin E.
  

• Formulation rationale:

• Liposomal and S-acetyl forms improve oral bioavailability, overcoming absorption challenges of standard glutathione.
  

• Evidence:

• Oral supplementation has been shown to raise blood glutathione levels in humans.

• No clinical evidence currently demonstrates lifespan extension from supplementation.
  

• Usage:

• Taken on an empty stomach to maximize absorption.

• Positioned as a foundational antioxidant in combination with other compounds like NAC and resveratrol for layered cellular protection.

This strategy reflects Asprey’s approach of combining mechanistic rationale with practical dosing to support detoxification and oxidative stress management.

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Cognitive Enhancement and Brain Optimization

10. Modafinil: The Multi-Year Cognitive Experiment

During his MBA and early startup years, Asprey relied on modafinil daily, typically 50–200 mg each morning, to enhance:

• Wakefulness and sustained alertness

• Focus and productivity

• Complex problem-solving

Key context:

• The prescription drug gained popularity among students and professionals seeking cognitive enhancement.

• Asprey reports using it consistently for 8 years during periods of intense workload.

Transition to natural alternatives:

• Over time, he developed a diet and supplement protocol capable of producing nearly the same cognitive effects.

• Modafinil is now used only occasionally, highlighting a shift from pharmaceutical reliance to sustainable, biohacking-based approaches.

• Personal anecdote: Asprey claims that Bulletproof Coffee combined with his supplement stack matches his previous modafinil-enhanced performance.

11. Racetams: Memory and Verbal Fluency

Asprey incorporates aniracetam and phenylpiracetam for memory enhancement, mental speed, and overall cognitive efficiency:

• Aniracetam: 650 mg, 1–2× daily

• Phenylpiracetam: 100 mg, up to 3–4× daily

Mechanisms and strategy:

• Racetams modulate acetylcholine receptors, improving neural communication and synaptic plasticity.

• Choline pairing (Alpha-GPC or CDP-Choline) is critical to prevent headaches, which can occur when acetylcholine stores are depleted.

• These compounds are unregulated in most countries, existing in a legal gray area.

Asprey’s approach:

• Decades of personal experimentation inform optimal dosing and cycling, maintaining effectiveness while minimizing tolerance.

• Racetams are part of a broader cognitive optimization protocol, complementing other compounds like modafinil (historically), coffee fruit extract, and creatine.

Racetams are leveraged not for immediate “boosts” alone but as tools to enhance long-term neurocognitive efficiency when integrated thoughtfully with supportive nutrients.

12. NeuroMaster: Coffee Fruit Extract for BDNF

One industry-funded study showed coffee fruit extract produced an acute ~143% increase in plasma BDNF (brain-derived neurotrophic factor) two hours after dosing. BDNF enhances neuroplasticity, creates new neurons, and improves memory and focus—essentially acting as fertilizer for the brain. Asprey takes 100mg in the morning with or without food.

• Dosage: 100 mg in the morning, with or without food

• Mechanism: Enhances brain-derived neurotrophic factor (BDNF), supporting neuroplasticity, neurogenesis, memory, and focus

• Evidence: One small, industry-funded study reported a ~143% acute increase in plasma BDNF two hours post-dose

Why Asprey uses it:

• Prefers natural extracts with measurable biomarkers rather than relying on subjective cognitive claims.

• Positions coffee fruit extract as a foundational nootropic for those seeking brain support without prescription medications.

• Supports long-term cognitive resilience and complements other components of his cognitive stack like racetams, creatine, and Ubiquinol.

Coffee fruit extract provides a biomarker-driven approach to cognitive enhancement, making it a practical option for neuroplasticity and brain health optimization.

13. L-Tyrosine: Dopamine Under Stress

L-Tyrosine at 500-1,000mg in the morning supports dopamine production, mental focus under stress, and thyroid function. Asprey emphasizes its value when sleep-deprived or facing high-stress situations, as tyrosine serves as the precursor to dopamine, norepinephrine, and epinephrine—neurotransmitters that deplete rapidly under pressure.

Why Asprey uses it:

• Supports performance under sleep deprivation or high-stress situations

• Provides neurotransmitter substrates naturally, avoiding the crashes associated with stimulants

• Complements his broader cognitive stack, enhancing focus alongside racetams, coffee fruit extract, and Ubiquinol

L-Tyrosine is a targeted, fast-acting supplement for acute mental performance and resilience under stress, fitting neatly into a biomarker- and mechanism-driven cognitive protocol.

Metabolic Support and Performance

16. Creatine Monohydrate: Brain and Muscle ATP

Asprey takes 3-5 grams of creatine daily for ATP regeneration supporting both muscle strength and brain function. Research shows creatine improves strength and power outcomes on average, with cognitive benefits particularly when sleep-deprived or cognitively taxed. 

Why Asprey uses it:

• Maintains muscle mass during fasting periods

• Supports dual benefits—physical strength and cognitive function

• Works synergistically with other cognitive enhancers in his stack for energy-demanding situations

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Gut Health and Detoxification

18. Probiotics: Gut-Brain Axis Optimization

Asprey rotates between several probiotic formulas including Omni-Biotic Stress Release, Hetox, and Power at 10-50 billion CFU daily with meals or on an empty stomach. 

• Mechanisms & Benefits:

• Supports gut microbiome diversity, which influences immunity, mood, and metabolic health

• Enhances gut-brain communication through the microbiome’s effect on neurotransmitters and inflammatory signaling

• Broad-spectrum rotation targets different functions rather than relying on a single strain

• Synergy: Combined with prebiotic fiber to nourish beneficial bacteria and promote sustained colonization

• Practical Tip: Choose probiotic strains based on evidence for specific health goals—stress, digestion, immunity, etc.

Asprey’s probiotic approach is strategic and multi-layered, emphasizing both strain diversity and gut ecosystem support rather than a one-size-fits-all daily capsule.

19. Collagen: Skin, Joint, and Gut Support

Asprey consumes at least 10 grams of hydrolyzed collagen daily, often blending Bulletproof Collagen into his morning coffee or smoothies. Collagen supplies the amino acids glycine, proline, and hydroxyproline, which are essential for maintaining skin elasticity, tendon strength, and joint integrity.

• Primary Functions:

• Supports connective tissue repair and joint flexibility

• Promotes skin hydration and elasticity

• Contributes to gut lining repair and sleep quality (through glycine)

He views collagen as a preventive longevity tool, aiming to sustain mobility and tissue resilience rather than treat issues reactively. Hydrolyzed peptides enhance absorption, making them ideal for daily use in both morning and evening routines.

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Frequently Asked Questions

What are the most important supplements Dave Asprey takes?

Despite his extensive stack, Asprey identifies three foundational supplements totaling around $95 monthly: broad-spectrum minerals ($27.95), Vitamin DAKE ($41.95), and amino acids ($25-40). He emphasizes minerals as critical for all longevity and cellular repair processes.

Does Dave Asprey still use prescription nootropics?

Asprey used modafinil daily for years but now uses it only occasionally. He's developed a natural protocol using nootropics, Bulletproof Coffee, and diet that he reports produces nearly identical cognitive performance without pharmaceuticals.

How much does it cost to replicate Dave Asprey's supplement stack?

Asprey's full protocol costs approximately $3,000 monthly. Beginners can start with his three essentials at $95/month, while intermediate optimizers might spend $200-300 monthly adding targeted compounds like omega-3s and nootropics.

Are Dave Asprey's supplement recommendations backed by science?

Mixed. While many supplements have strong research support (vitamin D, magnesium, creatine), some longevity compounds lack human lifespan studies. His approach balances established science with experimental compounds, making critical evaluation essential for individual decisions.

What is the best nootropic supplement for focus and energy?

Asprey's current formula combines Citicoline, Artichoke Leaf Extract, Rosemary, Theacrine, N-Acetyl L-Tyrosine, and Vitamin B5. For acute needs, he uses L-Tyrosine at 500-1,000mg for effects within 30-60 minutes.