Dave Asprey’s Supplements List: Recommendations & Advice

• Nicotinamide riboside (NR) - Research has proven that supplementing with NR can make our blood vessels more flexible and lower blood pressure [1].
• Glutathione (GSH) - While some studies conclude that glutathione may increase longevity, research has shown that we should rely on our own body's production of GSH rather than taking too many antioxidant supplements [2].
• Fisetin - Research has shown that fisetin might boost brain function, protect from damage caused by strokes, and may be used to help treat cancer and other diseases [3].
• Collagen - Research has found that collagen supplementation may help with bone health and treat fat build-up (atherosclerosis) [4,5].
• Pyrroloquinoline quinone (PQQ) - PQQ is a unique nutrient that our bodies need to help with essential processes like having a strong immune system, defending against harmful substances in our body, and preventing brain damage [6].
• Acetyl-l-carnitine - Nine-week supplementation of l-carnitine is proven to improve exercise performance while reducing the amount of lactate in our blood and lessening the stress on our bodies caused by intense workouts [7].
• Vitamin C - Having enough vitamin C level is required to produce connective tissue and collagen and protect against age-related cognitive decline. But avoiding vitamin C deficiency by eating a healthy diet is likely to be more beneficial than taking extra supplements [8].
• Vitamin D - It can help with many essential functions, such as serving as a substrate for sex hormones (such as human growth hormone), enhancing bone health, and reducing the risk of multiple diseases [9]. Notably, it is one of the few vitamins the human body can synthesize on its own.

“If you take excessive amounts of vitamin D supplements, you may get too much of it. However, this is unlikely to happen through diet or sun exposure because your body regulates the amount of vitamin D produced through sun exposure.”
- Shahzadi Devje, Health Editor

• Vitamin K - Supplementing with vitamin K is crucial, especially for older individuals with age-related diseases. Vitamin K assists in calcium metabolism, can combat inflammation, and act as an antioxidant, which helps protect our cells from damage [10].
• Vitamin A - Vitamin A is needed to preserve healthy epithelial tissues, enhance immune function, and promote optimal eye health, among other benefits [11].

“The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively. This intake level is easy to reach if you consume plenty of whole foods.”
- Jillian Kubala, Dietitian

• Carotenoids - They possess potent antioxidant properties, enabling them to counteract harmful compounds within our bodies effectively and offer considerable advantages in combating some illnesses, such as prostate cancer [12].
• Whey protein - It is derived from milk and of animal origin and encompasses all twenty amino acids. It exhibits potential as antibacterial and antiviral agents, improves cardiovascular health, and serves as an excellent protein option for individuals with cancer, given its remarkable ease of digestion and gentle impact on the system [13].
• Iodine - Ensuring sufficient iodine intake promotes optimal cognitive performance [14].
• Krill oil - This supplement contains similar omega-3 fatty acids found in fish oil. Research has shown that taking it for six months increases muscle function and size [15].
• Methyl folate and methyl B12 - These two essential B vitamin variants may help counter specific individuals' mutations, which can result in inadequate methylation of molecules. However, folic acid, a synthetic form of folate, is considered less advantageous in comparison.
• Polyphenols - Studies have shown that polyphenols can reduce the risk of aging-related diseases, including oxidative stress, inflammatory processes, impaired proteostasis, and cellular senescence [16].
• Curcumin - Supplementing with curcumin supports the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Moreover, it has the potential to assist in the control of exercise-induced inflammation and muscle soreness [17].
• L-tyrosine - L-tyrosine helps mitigate cognitive decline triggered by physical stressors, safeguarding cognitive function [18].
• Zinc and copper - Zinc and copper play a crucial role in oncogenesis, the process by which healthy cells transform into cancer cells [19].
• Apigenin - A substance of interest for treating and preventing Alzheimer's disease as it demonstrates antioxidant, anti-inflammatory, anti-amyloidogenic, neuroprotective, and cognition-enhancing properties [20].
• Activated charcoal - This black powder has the potential to support kidney function, alleviate intestinal gas, interact with and absorb various toxins (such as drugs, viruses, bacteria, fungus, and chemicals commonly found in water), and aid in the treatment of diarrhea [21].
• Magnesium - Adequate magnesium status is a safe, helpful therapy for several medical conditions, including diabetes, migraine headache, and cataract formation [22].
• Selenium - This nutrient is proven to reduce oxidative stress, exhibit anti-carcinogenic properties, protect against neurodegenerative diseases, and support the maintenance of thyroid hormone metabolism [23].

“You can obtain selenium through your diet by eating foods like Brazil nuts, bananas, and eggs.”
- Natalie Olsen, Health Editor

Monday (Resistance Training)

• Squats - 3-4 sets of 10 reps
• Deadlifts - 3-4 sets of 10 reps
• Push-ups - 3-4 sets of 10 reps
• Pull-ups - 3-4 sets of 10 reps

Dave Asprey recommends trying different variations as you progress to increase the intensity of this workout and avoid plateaus, such as going from traditional push-ups to one-leg push-ups.

In addition to his suggested workout plan, Dave Asprey advocates for a Bulletproof diet incorporating intermittent fasting and a cyclical ketogenic approach.

This entails obtaining 50-70 percent of your caloric intake from fats, 20 percent from protein, and limiting fruit or starch intake to only 5 percent.

Once a week, you are allowed to deviate from the ketogenic diet and consume a higher amount of carbohydrates.

Fortunately, Dave provides detailed information about his program on his website, including various meal options for each of the four weeks of the diet.