Biohacking Supplements in 2025: What to Know for Health and Wellness

If there’s one concept that has people fired up in 2025, it’s biohacking. And at the core of it sit supplements. We all know what dietary supplements are, but what exactly makes one a biohacking supplement? To tell you the truth, there’s no real difference between the two — the term simply ties them to the biohacking movement, which is about making strategic changes to optimize how your body and mind function.

And so, by that logic, any supplement taken with a specific purpose could be considered biohacking. But as the movement grows, so does the interest in products claiming to ‘hack,’ be it aging, sleep, or simply performance. The question, then, is whether the science behind these supplements really holds up. And that’s exactly what I’ll be focusing on — what the research actually tells us and what it means for you.

What is biohacking, and how does it work?

Biohacking is an evolving concept centered on using a combination of science, technology, and personal interventions to optimize or improve the function of the human body and mind.

Biohacking can take many forms. It might be as simple as tracking sleep quality with a smartwatch or as advanced as experimenting with the latest technology interventions. Some may see it as a tool for incremental lifestyle improvements, while others might embrace it as a way to explore the frontiers of human potential. But regardless of the approach, the goal of biohacking remains the same: to optimize the body and mind’s performance through intentional, typically data-driven strategies. Biohacking can be as simple or as complex as a person chooses it to be.

And when it comes to pushing the boundaries of biohacking, few figures do it as boldly as Bryan Johnson. Once a tech entrepreneur, he’s now better known for his attempt at reversing aging — going so far as to claim we might be the first generation not to die, ever. He calls himself “the most biologically measured person in history,” and considering the intensity of his regimen, one that many view as extreme even, that might not be too far from the truth.

Johnson has turned his life into a multi-million-dollar experiment called Blueprint, where every decision about his body is handed over to a team of doctors. This means every choice — what he eats, how much he moves, when he sleeps — is dictated by an extremely detailed, data-driven regimen designed to slow his biological aging and lead Johnson into a healthier life. His routine is mapped out to the finest detail, covering even areas like skin and oral health. He’s also experimenting with advanced therapies, including dozens of supplements: some solidified by science, some being tested and documented through his own trials.

And so, with biohacking becoming more and more of a thing, one of its latest trending manifestations has been the strategic use of — yes, you guessed it — dietary, or as they are now often called, biohacking supplements.

What biohacking supplements are trending today?

Here, I’ll be breaking down the hottest biohacking supplements of today, category by category. Drawing from the routines and accounts of prominent voices in the field like Bryan Johnson, David Sinclair, Andrew Huberman, Peter Attia, and Rhonda Patrick, I’ll highlight the supplements currently trending, the health benefits surrounding them, and, perhaps most importantly, whether the science actually supports those benefits.

Brain health supplements

Omega-3 fatty acids

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). However, when it comes to brain health, EPA and DHA are the ones most closely linked to cognitive function.

Stanford neuroscientist Andrew Huberman is a big proponent of omega-3s, especially EPA, when it comes to brain function. He suggests a high-EPA supplement to support cognitive function and neuroplasticity, particularly for those who don’t eat much fatty fish.

Rhonda Patrick, a biomedical scientist with a focus on nutrition and longevity, shares a similar view. She not only takes omega-3s herself but also stresses their importance in supporting brain function and reducing inflammation.

A look at the research

Although some studies indicate that consuming omega-3s from foods like fish may help lower the risk of Alzheimer’s, dementia, and cognitive decline, the evidence isn’t conclusive. More research is needed to determine just how impactful omega-3s are on brain health.

There’s also some evidence suggesting that omega-3s may support cardiovascular health and bring down the risk of heart and circulatory disease by helping relax blood vessels, improving blood flow, and reducing blood pressure, though the exact mechanisms are still not fully understood.

Magnesium L-threonate

Magnesium is an essential mineral involved in countless biochemical processes. Magnesium L-threonate, however, is a relatively newer form that is believed to have higher absorption and bioavailability. But what really makes it intriguing is its ability to cross the blood-brain barrier. That’s why it’s now being explored more seriously for its possible role in supporting cognitive function and brain health.

This is evident in the supplement stacks of figures like Andrew Huberman, who takes magnesium L-threonate nightly and emphasizes its role in improving sleep depth and mental performance. Likewise, Peter Attia, a physician and one of the leading voices in the longevity circles, includes this specific form of magnesium in his nightly routine, citing its benefits for brain health. As interest in cognitive enhancement grows, this particular form of magnesium is quickly becoming a favorite among biohackers.

A look at the research

Research on magnesium L-threonate and cognitive function is still in its early stages, but the findings so far are intriguing. A placebo-controlled study in 109 healthy adults suggested improvements in learning, memory, and cognitive abilities. Earlier animal studies also hinted at its potential, showing that it could enhance memory and learning by strengthening brain synapses (communication between brain cells). That said, since much of the research has been conducted on animals, more human studies are needed to fully understand its benefits.

Cardiovascular health supplements

Resveratrol

Resveratrol is a type of polyphenol, a compound naturally found in plant foods, and it's known for its antioxidant and anti-inflammatory properties. It might not be as well-known as other supplements like omegas or magnesium — the ones we just covered — but it has become a staple in longevity circles. David Sinclair, a leading researcher on aging at Harvard, takes resveratrol daily as part of his longevity-focused routine.

A look at the research

David Sinclair has been directly involved in researching the effects of resveratrol. One such study he contributed to involved giving older adults with glucose intolerance either 2–3 grams of resveratrol or a placebo over a six-week period. The results suggested a potential benefit for vascular function. But while studies such as this one offer promising potential for cardiovascular health, the overall evidence for resveratrol’s benefits in humans is still limited and requires further research.

Vitamin K2

Vitamin K2 is a nutrient that plays a role in several bodily functions, including blood clotting, bone health, vascular function, and mitochondrial support.

Like resveratrol, vitamin K2 is often overlooked as a must-have supplement, yet it is becoming one among many biohackers. We have David Sinclair and Rhonda Patrick both including it in their routines. But what’s particularly noteworthy is that both Sinclair and Patrick pair vitamin K2 with vitamin D3 — another supplement I’ll be covering down the line.

A look at the research

Several studies have pointed to vitamin K’s potential protective effects against age-related conditions, such as cardiovascular disease, osteoarthritis, and osteoporosis. However, the benefits of vitamin K supplementation remain up for debate since most studies are observational, and there’s a lack of large-scale randomized trials. Now, when it comes to the research into the combination of vitamins K2 and D3, it shows promising results in supporting both bone health and cardiovascular health, suggesting that their synergistic effects are worth considering.

Dietary supplements for overall health

Vitamin D3

Few nutrients have the kind of universal backing that vitamin D3 does when it comes to overall health. It supports a healthy immune system, helps the body fight infections, and — perhaps most importantly — plays a key role in calcium absorption, which is vital for strong bones.

But beyond that, it’s a supplement that also stands out across the biohacking space. Peter Attia sees it as a cornerstone of optimal health, David Sinclair makes it part of his daily stack, and Rhonda Patrick keeps it central to her regimen as well. It’s safe to say that when it comes to foundational supplements, vitamin D3 is a universal pick.

A look at the research

Despite its importance for overall health, vitamin D deficiency is surprisingly common, with over a third of U.S. adults falling short. A growing body of research now links low vitamin D levels to several age-related conditions, including heart disease, type 2 diabetes, autoimmune disorders, and even Alzheimer’s disease. Supplementation can help correct this deficiency effectively in most cases.

Collagen

Collagen might be a familiar name, but it's not always the first supplement people think to add to their routine. It's a major structural protein found throughout the body that plays a key role in the structure of connective tissues. However, as we grow older, the body's ability to produce and use collagen declines, which is why you often see people supplementing with it. Additionally, another added benefit of supplementing with collagen is that it provides specific amino acids that can be hard to obtain from a typical diet.

This is likely why popular biohacking figures also incorporate collagen into their health protocols. We see this with Bryan Johnson, who includes it in his Blueprint program, and Rhonda Patrick, who has also mentioned taking collagen for its potential skin-supporting properties.

A look at the research

Collagen levels naturally decline with age, which in turn contributes to wrinkles, loss of skin firmness, and decreased hydration. We have some research today to suggest that supplementing with type 1 collagen may improve skin hydration and elasticity. That said, current human studies show only minimal effects, and larger-scale research is still needed to draw stronger conclusions.

Adaptogenic supplements for stress reduction

Ashwagandha

Ashwagandha is an adaptogenic herb, and a popular one. For the most part, it is used for its potential calming properties and its ability to support the adrenal glands, which may help the body manage stress more effectively.

Among the most active biohackers, Peter Attia has been a strong advocate for ashwagandha and regularly endorses its benefits. He is said to take a relatively high dose as part of his bedtime routine, believing it helps lower cortisol levels — a hormone that, when elevated, can make it harder to fall and stay asleep. Bryan Johnson also adds ashwagandha to his routine, as does Andrew Huberman. It's clear that ashwagandha is one of the more popular choices for biohackers who are after stress relief and relaxation.

A look at the research

Several clinical trials suggest that ashwagandha may effectively reduce stress biomarkers and improve sleep regulation. In one randomized controlled trial, participants taking standardized ashwagandha root extract for two months experienced a significant reduction in cortisol levels compared to the placebo group. The researchers concluded that ashwagandha supplementation may help the body handle stress better. However, despite these positive indications, we are still at the point with ashwagandha where long-term effects and safety still need further study.

Additional supplements for biohacking

Nicotinamide mononucleotide (NMN)

NMN is arguably the most talked-about new compound in longevity circles. It is also arguably the supplement with the most promise today. As a precursor to NAD+ (nicotinamide adenine dinucleotide), NMN is involved in energy metabolism, energy production, DNA repair, and numerous other biological processes.

Perhaps no one has influenced the NMN conversation more than David Sinclair, whose scientific contributions have helped position the compound at the forefront of anti-aging research. Both Bryan Johnson and Andrew Huberman have also advocated for NMN supplementation — even as the science today, while promising, still leans more toward potential than conclusive proof.

A look at the research

To date, around 18 clinical studies have been published on NMN, with 13 of them specifically exploring its effects on NAD+ levels. The current consensus is that NMN primarily functions to up NAD+ levels in the body.

Looking at the wider implications, this study, as an example, discovered that older adults who took 250 mg of NMN daily for three months saw improvements in their lower limb function. And so studies like this one certainly highlight the potential that’s so often talked about. But despite these and similar positive findings, current evidence on NMN is still somewhat preliminary. As such, more human-based research is needed to fully validate the big hype surrounding NMN and its potential health benefits.

Creatine

Creatine is a supplement best known in fitness and bodybuilding circles, and there's a good reason for it. Creatine is one of the most well-researched sports supplements out there. It’s widely recognized for its ability to enhance physical athletic performance, particularly in areas like strength, maximal effort, and explosive power. But now, with new research coming out, creatine is starting to be seen as more than just a sports supplement. Some studies are now pointing to its potential benefits for cognitive function, suggesting it might offer brain health support alongside its physical performance advantages.

The most popular biohackers appear to recommend it too. Bryan Johnson, Rhonda Patrick, Peter Attia, and Andrew Huberman — the big names — all use it.

A look at the research

Decades of research have consistently confirmed the physical performance benefits of creatine. Emerging studies are now hinting at its potential cognitive benefits, with some showing creatine supplementation may improve short-term memory, intelligence, and reasoning. However, these positive implications for brain health remain just that — implications. While early research in this area is promising, more studies with larger sample sizes are still needed to draw firm conclusions. That said, given that creatine is already considered safe for most healthy adults, further research in this space does seem likely to follow.

How to choose the right supplement for my needs?

Deciding which supplements to add to your routine is ultimately a personal decision. Even if you were to follow a trending supplement stack, such as those used by, say, Bryan Johnson or David Sinclair, there’s a high chance their regimen wouldn’t be a match for you. See, even though many of these health protocols are research-driven, they don’t account for individual differences in health, genetics, or lifestyle.

By design, dietary supplements are meant to support nutritional needs, not replace a well-balanced diet. And the best way to find out what your needs are is through blood testing, which provides insight into potential deficiencies.

Obviously, there are supplements, compounds that you can’t just find in most foods, and so you can’t really sufficiently obtain them through diet. There are also those that you might be interested in taking for their health benefits and not necessarily in order to fill in nutritional gaps. This would make supplementation necessary. Now, in such cases, turning to well-supported scientific research would be the smart thing to do. But, again, generally, rather than jumping on trends or influencer-endorsed protocols, it’s best to focus on addressing actual deficiencies identified through testing.

Lastly, I can tell you from my personal experience that it’s not always easy to read trends and make sense of what they mean to you. And that’s why consulting either a healthcare professional or a registered dietitian is one of the safest and most proven ways to tailor your supplementation to your actual needs.

Risks and side effects of dietary supplements

There’s a common assumption that dietary supplements are inherently good for you — after all, they are designed to support health, so they must be harmless, right? Well, not exactly. Like most things, supplements come with both benefits and potential downsides — the biggest concerns usually being safety and possible adverse reactions. Many contain active ingredients that can have strong effects on the body, which means there’s always a possibility of a negative response. This risk is especially high when introducing something new that your body hasn’t yet adjusted to.

One of the biggest factors influencing side effects is dosage. Taking nutritional supplements in high amounts, using them in place of prescribed medications, or mixing multiple supplements at random can all increase the risk of negative effects. Another key concern is interactions — not just between supplements and medications but between supplements themselves. Certain combinations can lead to unintended outcomes, including toxicities.

This is why understanding what and how much you actually need is crucial. The majority of our nutrients come from food, and tracking exact nutritional intake is not always feasible. Blood testing provides objective data that can guide supplementation decisions.

Take vitamin C as an example — say you were starting your day with a glass of orange juice or eating a couple of oranges throughout the day, you would already be getting a substantial amount. Adding a high-dose vitamin C supplement on top of that could push your intake beyond what’s necessary. And with supplements, more isn’t always better.

At the end of the day, a cautious approach is a smart approach when it comes to dietary supplements. If you have specific health conditions or belong to a higher-risk group, such as being pregnant or nursing, being extra cautious is recommended. On top of that, there are some supplements and their active ingredients that haven’t been extensively tested in human studies, so staying informed about the science is just as important as the supplements themselves.

How to incorporate supplements into your routine

Incorporating dietary supplements into your routine might be more nuanced than it appears. Taking a supplement with breakfast or lunch is one thing, but consistently sticking with it for months, the timeframe when most supplements start showing noticeable effects, is another challenge entirely. The real struggle isn’t just choosing the right supplements — it’s remembering to take them, staying consistent, and following the recommended approach. And trust me, I know from experience that this is where many people, myself included, tend to slip up.

And so to make things a little bit easier for you, I have put together a set of practical, actionable steps below — ones that can help you not only integrate supplements into your daily routine the right way but also stick with it long-term.

Final word: is it possible to support your health with supplements?

The short answer is yes, it is possible. But how you go about it is a bit more complicated, as we have already discussed. Ideally, supplements should be used to complement your diet, address specific nutritional deficiencies, and be taken as directed by a medical provider — not simply because a biohacker, a health trend, or a viral protocol says so.

That doesn’t mean you can’t follow biohackers or take inspiration from trending health movements like biohacking. The key is to do so with a structured, personalized approach, one that’s based on your own health profile and actual needs. Once you have that foundation and know what your body truly needs, biohacking and optimizing your health can become a meaningful and strategic pursuit.