From vitamin D and omega-3s to targeted probiotics, here's what the School of Greatness host uses for energy, focus, and longevity.
Lewis Howes has spent over a decade interviewing the world's leading physicians, longevity researchers, and nutritional scientists on The School of Greatness podcast. With guests like Dr. William Li, Dr. Rhonda Patrick, and Dr. Steven Gundry sharing their expertise, Howes has refined a supplement routine built on both personal experience and cutting-edge research. His approach reflects a broader shift in how high-performers think about supplementation—prioritizing cellular health and whole-body optimization over isolated quick fixes.
Key Takeaways
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Howes prioritizes foundational supplements – His routine centers on vitamin D3, omega-3 fish oil, and targeted probiotics that expert guests consistently emphasize across hundreds of podcast episodes
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"Non-negotiables" form the foundation – Vitamin D3 and omega-3 fish oil appear in virtually every expert interview he conducts, with Dr. William Li stating these are essential for anyone serious about health
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Gut health drives his longevity focus – Two specific probiotic strains (Lactobacillus reuteri and Akkermansia) feature prominently in his 2025 content, with research linking them to super-ager populations living past 110 years
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Athletic background shapes choices – As a former professional athlete, Howes selectively uses protein powder and creatine during heavy training periods rather than year-round
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Transparency matters – Howes openly discloses his business partnerships and distinguishes between supplements he personally takes versus general expert recommendations
Performance and Recovery Support
1. Vitamin D3
Vitamin D appears in nearly every health expert interview Howes conducts. Dr. William Li, a physician-scientist and frequent podcast guest, calls it a "non-negotiable," stating that "if anybody takes away anything, it's vitamin D."
Why experts prioritize vitamin D:
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Supports immune function and inflammatory response regulation
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Plays a critical role in bone health and calcium absorption
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Links to telomere length—a marker of biological aging discussed extensively on the podcast
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Affects mood, cognitive function, and overall vitality
The dosage recommendations vary significantly among experts. Dr. Steven Gundry suggests around 9,600-10,000 IU daily for optimal levels, noting that "80 percent of Southern Californians are vitamin D deficient" despite abundant sunshine. Howes hasn't publicly disclosed his exact personal dose, though multiple podcast discussions emphasize testing levels rather than guessing dosage.
Research discussed on his podcast links vitamin D status to telomere length. Dr. Gundry explains that "people with the highest levels of vitamin D have the longest telomeres," associating the vitamin with both immune function and longevity outcomes. For those building energy and focus protocols, vitamin D forms part of the foundational layer that supports cellular energy production.
2. Omega-3 Fish Oil (DHA & EPA)
Long-chain omega-3 fatty acids rank alongside vitamin D as what multiple experts on Howes' podcast call "non-negotiables." The reasoning centers on brain composition: Dr. Gundry explains that "half of the fat in your brain is actually an omega-3 fat called DHA" and that "people with the highest omega-3 index have the largest brains and the largest areas of memory."
Key benefits discussed:
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Brain structure maintenance (DHA comprises 40% of brain polyunsaturated fatty acids)
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Memory and cognitive performance support
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Anti-inflammatory effects throughout the body
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Cardiovascular health maintenance
Dosage guidance from his expert guests typically ranges from 1,000-2,000mg of combined EPA and DHA daily. Dr. Gundry provides practical context, noting that standard fish oil capsules often require taking four per day to reach therapeutic levels of DHA. Dr. Rhonda Patrick, another frequent guest, takes approximately 2 grams daily with a 2:1 EPA to DHA ratio.
Wild Alaskan salmon remains the preferred whole-food source, though supplementation addresses the gap for those who don't consume fatty fish regularly. A nutrition scientist Howes interviewed confirmed that "omega-3 supplement for people who are not eating fish, that could be beneficial" for maintaining adequate DHA levels.
3. Protein Powder
Unlike his other supplements, Howes uses protein powder selectively rather than daily. In an interview with a nutrition scientist, he stated: "I have used protein powder just like since I was an athlete... if I'm working out pretty heavily, that's something that I'll take."
His approach reflects an informed, activity-dependent philosophy. He clarified that "it's not something I recommend everyone needs cuz like you can get adequate protein without it. But for me... if I like working out pretty heavily, that's something that I'll take." This conditional use aligns with his former professional athlete background, where protein demands increase significantly during intense training phases.
For those following strength and performance protocols, the key is matching protein intake to actual training demands rather than consuming supplements regardless of activity level.
4. Creatine
Creatine represents one of the few supplements where Howes has made explicit personal claims about results. On Instagram, he shared: "I've found that ever since I started taking Creatine, my focus has been better, my mood, my energy levels, and my attention span."
Howes' reported benefits:
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Improved mental focus and attention span
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Better mood stability
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Enhanced energy levels throughout the day
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Traditional strength and muscle support
His emphasis on cognitive benefits rather than just muscle building reflects emerging research on creatine's effects beyond the gym. A nutrition scientist on his podcast confirmed that "there's some good evidence for creatine" when discussing supplements with stronger research backing.
The standard protocol involves approximately 5 grams daily, though Howes hasn't publicly specified his exact dosage. For those preferring convenient formats, creatine gummies offer an alternative delivery method—1,000mg creatine monohydrate per gummy supporting strength, power, and recovery.
Gut Health and the Microbiome
5. Lactobacillus Reuteri
This specific probiotic strain received extensive discussion during Howes' interview with Dr. William Li. The physician explained that L. reuteri "used to be present in everybody after the 1930s and 40s with the advent of antibiotics... maybe it's there, maybe it's not" in modern populations.
Why L. reuteri matters:
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Triggers oxytocin release (the "social hormone" released during positive experiences)
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Kills cavity-causing bacteria in the oral microbiome
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May double wound healing rates according to animal studies
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Supports both digestive and immune health
Dr. Li's personal protocol involves taking children's chewable versions: "I brush my teeth and I'll chew up a couple of these babies, I'll swish them around then I swallow it—good for the upstairs, good for the downstairs."
The mechanisms discussed extend far beyond basic digestion. Dr. Li calls oxytocin "the social hormone your brain releases when you're super happy to see somebody... or have an orgasm," connecting gut bacteria to mood and social bonding. This represents the kind of gut health optimization that extends to multiple body systems.
6. Akkermansia Muciniphila
Akkermansia emerged as a central topic in Howes' 2025 longevity content. Dr. William Li identified it as one of four bacteria found in super-agers—people living past 110 years—in significantly higher amounts than the general population.
The metabolic advantages:
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P9 shell fragment causes the body to secrete its own GLP-1 (the fat-burning hormone targeted by prescription weight-loss medications)
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Links to improved metabolic health and body composition
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May influence cancer immunotherapy effectiveness
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Supports gut barrier integrity and immune function
Dr. Li disclosed personal use: "I happen to be involved with the research on Akkermansia... I do take that probiotic." Beyond metabolism, the research suggests connections to cancer treatment success. Dr. Li noted that having Akkermansia "may wind up being one of the critical pieces" for immunotherapy effectiveness.
Foods that promote Akkermansia growth include pomegranate, chili peppers, and black raspberry—offering dietary support for those interested in longevity-focused nutrition. For similar GLP-1 pathway support, XV1 GLP-1 Support uses berberine and plant-based fibers to naturally activate these hormone pathways.
Longevity and Cellular Protection
7. Magnesium
Dr. Rhonda Patrick, one of Howes' most frequent expert guests, places magnesium in her top five supplements. She notes that "almost half the country in the United States doesn't get enough magnesium from their food"—a deficiency pattern that persists year after year in national nutritional surveys.
Magnesium's critical roles:
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Energy production at the cellular level ("you need magnesium to make and use energy")
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DNA repair processes ("you also need it to repair damaged DNA damage")
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Sleep quality and relaxation support
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Muscle and nerve function regulation
Dark leafy greens represent the richest food source, as magnesium sits at the center of the chlorophyll molecule. Patrick emphasizes that consistent low intake affects hundreds of enzymatic processes throughout the body.
For those building a targeted cellular health protocol, magnesium addresses one of the most common nutrient gaps in modern diets. Quality forms like magnesium glycinate provide superior absorption compared to cheaper oxide forms.
8. Vitamin C (Time-Release)
Vitamin C discussions on Howes' podcast emphasize continuous availability rather than single large doses. Dr. Gundry recommends that "the average person should take like a thousand milligrams of timed release vitamin C twice a day" to maintain collagen repair throughout the day.
Why sustained release matters:
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Vitamin C is water-soluble and not stored in the body
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Collagen repair happens continuously ("repairs the cracks in blood vessels")
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High doses taken once get excreted rapidly
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Time-release maintains consistent blood levels
Animal research provides compelling context. Genetically engineered rats lacking the ability to synthesize vitamin C "live half as long" as normal rats, but adding vitamin C to their water restores normal lifespan. This underscores vitamin C's foundational role in longevity beyond its well-known immune support functions.
9. CoQ10 (Coenzyme Q10)
CoQ10 appears in Howes' discussions with longevity experts as a key compound for cellular energy production. The molecule supports mitochondrial function—the energy powerhouses of cells—particularly in high-demand organs like the heart.
CoQ10's key functions:
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Supports cellular energy production in mitochondria
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Functions as a powerful antioxidant protecting cells from oxidative damage
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Helps maintain healthy blood pressure
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Natural levels decline with age, making supplementation relevant for longevity
CoQ10 works synergistically with vitamins C and E in comprehensive formulas, contributing to the antioxidant network that protects cells. For those seeking targeted antioxidant support, glutathione complexes offer master antioxidant benefits—supporting both detoxification and cellular protection.
Complete Wellness: Building Your Own Evidence-Based Stack
Lewis Howes' supplement philosophy reflects a decade of conversations with leading health experts—prioritizing foundational nutrients backed by research over trendy compounds with limited evidence. His approach centers on what he calls "non-negotiables" like vitamin D and omega-3s, builds in targeted probiotic support for gut health, and selectively adds performance supplements based on actual training demands rather than marketing hype.
This strategic framework offers a blueprint for anyone seeking to optimize health through supplementation: start with foundations, address individual gaps, and maintain consistency over time.
XV1's Complete Wellness Approach
At XV1, we've built our product line around these same evidence-based principles—combining clinical research, clean ingredients, and effortless daily formats that actually fit into real life. Every formula addresses specific wellness needs while maintaining the highest standards for purity and potency.
Our Green Superfood Powder delivers comprehensive foundational nutrition in one daily scoop—organic greens, B-vitamins, probiotics, and antioxidants without any sugar, fillers, or artificial ingredients. It's designed for those who recognize that true vitality starts with nutrient density, not stimulants or quick fixes. Compatible with vegan, keto, paleo, and intermittent fasting lifestyles, it provides the micronutrient foundation that Howes' expert guests consistently emphasize.
For gut health optimization—the area Howes increasingly focuses on for longevity—XV1 offers targeted solutions that support the microbiome diversity linked to healthy aging. Our formulas recognize that gut health extends far beyond digestion to influence immunity, mood, metabolism, and even cognitive function. The research Howes discusses with experts like Dr. William Li validates what we've built our gut health line around: specific bacterial strains matter, and supporting microbial diversity pays dividends across multiple body systems.
Creatine gummies provide 1,000mg creatine monohydrate per gummy in a convenient format that requires no mixing, measuring, or shaker bottles. Howes' emphasis on creatine's cognitive benefits—improved focus, mood, and attention span—reflects the emerging science we've tracked for years. Our gummies deliver the same clinically-studied ingredient in a format that actually gets used consistently, because even the best supplement doesn't work if it stays in the cabinet.
For metabolic support, XV1 GLP-1 Support uses berberine and plant-based fibers to naturally activate the same hormone pathway that Akkermansia bacteria trigger in super-agers. Rather than introducing synthetic compounds, this formula works with your body's existing systems—supporting healthy blood sugar balance, metabolic function, and sustainable energy throughout the day.
Our Glutathione Complex addresses cellular protection at the master antioxidant level. Glutathione supports detoxification pathways, neutralizes oxidative stress, and maintains cellular health—the same mechanisms discussed when Howes' longevity-focused guests talk about protecting cells from aging. Combined with vitamin C, selenium, and N-acetyl cysteine, this formula provides comprehensive antioxidant support in a single capsule.
The XV1 Quality Commitment
Every XV1 product maintains vegan and GMO-free standards with third-party testing for purity and potency. We never use sugar, fillers, artificial flavors, or unnecessary additives—just clinically-relevant doses of research-backed ingredients in formats designed for daily consistency. Our The Money-Back Guarantee removes the risk from trying new supplements, because we're confident in both our formulations and your results.
Building an effective supplement routine doesn't require dozens of bottles or complex protocols. It requires focusing on foundational nutrients with strong evidence, addressing your individual needs based on lifestyle and goals, and maintaining consistency over weeks and months rather than days. Howes' decade of expert interviews reinforces this same message: the supplements that work are the ones you actually take, built on ingredients with robust research support rather than marketing claims.
Whether you're seeking sustained energy without stimulants, gut health optimization for long-term vitality, convenient performance support during training periods, or cellular protection for healthy aging—XV1 provides science-backed solutions that simplify your daily routine while delivering measurable results. Explore our complete line at xv1.co/collections and experience the difference that clinical doses, clean ingredients, and effortless formats make in your wellness journey.
Frequently Asked Questions
What are the core benefits of creatine for daily well-being?
Creatine provides an energy substrate for high-intensity activities while also supporting cognitive function. Howes specifically noted improvements in focus, mood, and attention span from creatine use. The compound aids muscle recovery by accelerating ATP regeneration between training sessions. Standard dosing is around 5 grams daily, with creatine gummies offering a convenient no-mix format.
How do GLP-1 support supplements differ from other metabolic products?
GLP-1 support formulas work by naturally activating the same hormone pathway targeted by prescription weight-loss medications—without synthetic compounds or stimulants. Ingredients like berberine and specific probiotics (including Akkermansia) promote the body's own GLP-1 production rather than introducing external hormones. XV1 GLP-1 Support uses this natural activation approach.
Can a green superfood powder replace fruits and vegetables in my diet?
Superfood powders supplement rather than replace whole foods. They help fill nutritional gaps when vegetable intake falls short, providing concentrated nutrients, probiotics, and antioxidants. Howes' approach uses comprehensive formulas alongside whole food consumption, not as a complete replacement. XV1 Green Superfood provides organic greens and B-vitamins to support daily nutrition.
What makes omega-3 supplements essential according to Howes' expert guests?
Dr. Gundry explains that DHA comprises half the fat in your brain, with research linking higher omega-3 levels to larger brain volume and better memory. People who don't regularly consume fatty fish benefit from supplementation to maintain adequate DHA levels. Recommended dosing typically ranges from 1,000-2,000mg combined EPA and DHA daily.
How does XV1 ensure supplement quality and purity?
XV1 products undergo third-party testing with FDA-registered manufacturing for specific products. All formulations maintain vegan and GMO-free standards with no sugar, fillers, or artificial ingredients—just clinically-relevant doses of research-backed ingredients. The Money-Back Guarantee provides assurance for anyone trying products risk-free.
