Diet comes first. Supplements are a distant afterthought.
This page is a transparent look at what I take and the research behind each choice. If the evidence changes, so does my list.
To be among the first to know when my list changes, sign up here:
Supplements Dr Brad Takes
I take MicroVitamin+ Powder (1 scoop) which contains all of the below. The core formula is also available as MicroVitamin capsules (5/day).
Multivitamin & Mineral Blend
Choline Bitartrate 181.5mg
Full B-Complex (B1–B6, Biotin)
Vitamin K2 MK-7 90mcg
Vitamin D3 1,000IU
Boron 1mg
Magnesium Taurate 126mg
Vitamin C 45mg
Trace minerals in glycinate form
No Vitamin A or E
Aligned with the COSMOS trial — daily multivitamin supplementation improved memory and slowed cognitive aging by ~2 years. Methylated B-vitamins bypass MTHFR gene variations affecting ~40% of the population (Liew & Gupta, 2015). Glycinate mineral forms have ~43% higher bioavailability than gluconate (Gandia et al., 2007). K2 + D3 + Boron work synergistically for bone density. Vitamin A & E deliberately excluded — a Cochrane review of 78 RCTs (296,707 participants) found beta-carotene and vitamin E supplementation increased all-cause mortality. The US Preventive Services Task Force (2022) recommends against beta-carotene supplementation and found no net benefit for vitamin E. The SELECT trial found Vitamin E at 400 IU/day increased prostate cancer risk by 17% (Klein et al., 2014).
TMG 500mg
A methyl donor that supports healthy homocysteine metabolism. At higher doses, betaine combined with exercise improved strength and body composition beyond exercise alone (Cholewa et al., 2013; Arazi et al., 2021).
Hyaluronic Acid 200mg
A 2025 double-blind RCT of 150 adults found oral hyaluronic acid improved skin hydration by 11.5%, reduced wrinkle depth, and improved skin barrier function vs placebo. Multiple earlier RCTs consistently showed improvements in skin moisture (Oe et al., 2017) and wrinkle reduction (2023 RCT, 129 participants).
Lutein & Lycopene
Carotenoids that accumulate in the retina to support macular pigment density and protect against oxidative stress.
Collagen Peptides 12.5g
An RCT showed oral collagen peptides reduced skin wrinkles within 12 weeks (Kim et al., 2022). A 2025 systematic review of 23 studies found collagen modestly improved skin hydration and elasticity vs placebo.
Creatine Monohydrate 5g
The most evidence-backed supplement for physical performance — nearly 70% of hundreds of studies report significant improvements (Kreider et al., 2017). A 2024 meta-analysis of 16 RCTs found creatine significantly improves memory, with effects strongest in older adults and females (Xu et al., 2024).
Psyllium Husk 2.5g
A widely studied soluble fiber that relieves constipation and significantly reduces LDL cholesterol. A Cochrane review confirmed fiber supplementation reduces cardiovascular risk factors (Hartley et al., 2016).
Taurine 1g
A 2025 meta-analysis of 34 RCTs (1,394 participants) found taurine significantly reduces blood sugar, blood pressure, LDL cholesterol, triglycerides, and markers of inflammation (CRP, TNF-α). Safe at doses of 0.5–6g/day with no significant adverse effects.
The VITAL trial (25,871 participants) found omega-3 supplementation reduced heart attacks by 28%. A Mayo Clinic meta-analysis of 40 studies confirmed omega-3 supplementation reduces cardiovascular mortality and events.
There's also emerging evidence that omega-3 works synergistically with B-vitamins for brain health. The VITACOG trial found that B-vitamins only slowed brain atrophy in older adults who had adequate omega-3 levels — suggesting the two work together to support cognitive function.
I don't make an Omega-3 product — I take this one from Amazon.
Melatonin 300mcg — a micro-dose that works with natural physiology. The body produces 20–35mcg per night; most supplements use 3,000–5,000mcg (up to 100x more), causing grogginess and receptor desensitization. An umbrella review confirmed low-dose melatonin is effective for sleep onset without significant adverse effects.
Magnesium Bisglycinate 126mg — a highly absorbable form that doesn't cause laxative effects like citrate or oxide. A 2025 RCT of 155 participants found magnesium bisglycinate significantly improved sleep quality vs placebo. A systematic review confirmed magnesium improves subjective sleep quality and reduces time to fall asleep by ~17 minutes.
Glycine 2,500mg — a calming neuromodulator that lowers core body temperature at bedtime, a critical signal for sleep onset. Three RCTs showed glycine improves sleep quality, reduces nighttime wake-ups, and decreases next-day fatigue (Bannai & Kawai, 2012).
I combined all three into Sleep by Dr Brad.
What I'll Add at 45
Glutathione is a powerful antioxidant and critical regulator of oxidative stress and immune function.
Research suggests "there is a continuous, linear increase in oxidative events throughout adult life but that the capacity of the Glutathione antioxidant system is maintained until 45 years and then declines rapidly" (Jones et al., 2002).
A human, placebo-controlled study found that GlyNAC corrects Glutathione deficiency in older adults and improved hand grip strength (Kumar et al., J Gerontol A, 2023).
Medications I Take
Blocks the conversion of Testosterone to Dihydrotestosterone. Used clinically to reduce male pattern baldness and shrink prostate size.
A long-term, placebo-controlled trial showed finasteride reduces prostate cancer rates, with a trend toward reduced mortality (Thompson et al., NEJM, 2019).
Currently available for $4.20/month from Cost Plus Drugs.
Cholesterol-lowering medications. Despite a great diet and regular exercise, my LDL-c was 73 mg/dL — ideally targeting < 60 mg/dL.
Pravastatin is hydrophilic, meaning it doesn't accumulate in muscle and fat tissue the way lipophilic statins do.
What I'm Watching
Research I'm excited about, but won't take outside of clinical trials.
Repeatedly extends both male and female lifespan in genetically diverse mice when tested by the Interventions Testing Program.
I've set up a clinical trial combining regular exercise with either Rapamycin or Placebo to see if it improves muscle performance. While I'm very excited about Rapamycin's potential, I don't think it should be used outside of clinical trials to assess both safety and efficacy.
A "non-feminizing" type of estrogen that the Interventions Testing Program demonstrated extends lifespan in males. There's also data showing improved muscle strength.
Similar to Rapamycin — exciting, but it shouldn't be used outside of clinical trials to assess both safety and efficacy.
What I Stopped Taking (and Why)
Intellectual honesty matters more than a long supplement list. Here's what I dropped and the evidence that changed my mind.
NMN / NR
Interesting mice and single-cell studies regarding NAD+ precursors, but the human data demonstrating a benefit is lacking. I focus on preventing NAD decline through a small dose of Nicotinamide in MicroVitamin, regular exercise, a great diet, periods of safe fasting, and restful sleep. We also don't know the long-term effects of boosting NAD+ to very high levels.
Resveratrol / Pterostilbene
The research around using molecules to activate sirtuin-1 is very conflicting. We may not need to further activate sirtuin-1 if we already exercise, sleep well, and have a great diet.
A 2020 paper using CRISPR technology found: "The ability of resveratrol to inhibit cell proliferation and S phase transit was independent of the histone deacetylase sirtuin 1, which has been implicated in lifespan extension by resveratrol" (Pezzuto, Molecules, 2020). Until there's more compelling research, I stopped taking both.
Metformin / Berberine
I prescribe Metformin to my Type 2 Diabetic patients, and initial data suggested it could extend lifespan in non-diabetics.
However, when the Interventions Testing Program trialed Metformin in 2016, there was no lifespan benefit (Strong et al., 2016). A randomized, placebo-controlled, 21-year human trial found no benefit for death rates, heart disease, or cancer (Diabetes Care, 2021). And Metformin blunts positive exercise effects (Konopka et al., 2019).
Crucial to note: for pre-diabetics and Type 2 diabetics, Metformin is a wonderful medication.
Quercetin / Fisetin
The Interventions Testing Program trialed Fisetin — unfortunately there was no healthspan, lifespan, or senolytic activity seen. The preclinical work does not support use. Human studies are ongoing, but until we have robust published data, I stopped taking both.
Ashwagandha
Some human evidence suggests it can improve anxiety levels. I didn't notice a difference, and I stopped it to reduce my pill burden. More of a personal choice than an evidence-based one.
Sulforaphane
A potent activator of NRF2, the "master" antioxidant switch. Promising cell and mice studies, but the human data is lacking.
Apigenin
An inhibitor of CD38 — an enzyme that may contribute to age-related NAD+ decline. Exciting cell and mice studies, but much like Sulforaphane, there's a lack of human data.
Note: I take these supplements in an effort to look and feel my best. This content is not intended to replace your relationship with your own medical practitioner. Always speak with your doctor before using any of these supplements. Just because this is my supplement list doesn't mean it should be yours. Individual results may vary. The Omega-3 link is an affiliate link.