The Best Biohacking Supplements And How To Take Them

This is the science behind nutrition and supplements

This is the science behind biohacking supplements and nutrition – whether you want to improve your memory and focus, get a better night’s sleep, reduce allergies, avoid colds and flu, improve your cardiovascular health, reduce fat or build muscle and strength.

What are the best biohacking supplements? There are 47 different supplements and they are:

  1. Ashwagandha
  2. Bacopa Monnieri
  3. Beta-Alanine
  4. β-Hydroxy β-methylbutyric acid – HMB
  5. Blueberries
  6. Branched-Chain Amino Acids – BCAAs
  7. Caffeine
  8. Carbohydrates
  9. Carnitine
  10. Cholinergics
  11. Cocoa
  12. CoenzymeQ10 – (CoQ10)
  13. Colloidal Silver
  14. Creatine
  15. D-Ribose
  16. Echinacea
  17. EGCG
  18. Elderberries
  19. Fibre
  20. Fish Oil and Omega-3 Fatty Acids
  21. Garlic
  22. Grape Seed
  23. 5-Hydroxytryptophan – 5-HTP
  24. Lavender
  25. Lemon Balm
  26. Magnesium
  27. Medium-chain triglycerides – MCTs
  28. Melatonin
  29. N-Acetyl Cysteine (NAC)
  30. Nitrates
  31. Olive Leaf
  32. Pelargonium Sidoides
  33. Pine Bark
  34. Protein
  35. P-Synephrine
  36. Resveratrol
  37. Spirulina
  38. Sugar
  39. Taurine
  40. Tinospora Cordifolia
  41. Uridine
  42. Valerian
  43. Venotropics
  44. Vitamin C
  45. Vitamin K
  46. Yohimbine
  47. Zinc

Too many people try and sell you their supplements without really telling you why you should be taking them and what’s in them that’s irrelevant.

Here, you’ll discover what you should be taking according to the science, not the seller, then you can then decide what to buy and from which company.

Across all areas of life, and therefore biohacking, supplements can provide a major boost.

Even with the best diet, it’s almost impossible to get the right vitamins and minerals in the right quantities to create your own perfect combination, or as they say, in biohacking – “stack”.

And by the way, not everything we’ll share here comes from an artificial source.

Where we can we’ll give you the food source so you can get as much of what you need naturally, as that’s our preferred option at HackBiohacking. As is organic variations too, so you’re not consuming toxins unnecessarily.

To make things easier these are the 6 main biohacking groups when it comes to supplements. We also important to get the right combination of the 47 supplements we cover, as it’s critical to creating the perfect, personalise stack based on your situation and goals.

They are:

  1. Memory and Focus
  2. Sleep
  3. Allergies and Immunity
  4. Cardiovascular Health
  5. Fat Loss
  6. Muscle and Strength Gains

In each of the sections we’ll point out two sub-sets of each group, they are:

Foundation Supplements

These are the base biohacking supplement suggestions that, when used correctly, are highly likely to help and have very few, if any, potential side effects. That’s why these should be what you “build” your stack on. Now you can see why we call them Foundation Supplements.

So get these in place before you start to build and you’ll be more likely to have a safe, stable and successful outcome.

Block Supplements

These are the biohacking supplements you can build on top of the Foundation Supplements (the building blocks). These could be a real benefit to you. However they may not be right for everybody and in some cases do not have as much science to back up their claims, but they are still scientifically proven.

Block biohacking supplements should only really be added to you “Stack” if they look like they are suitable for your specific needs, otherwise, they could be a waste of money.

When it comes to creating your own stack, please be aware that we’re all unique and nutrition and supplementation is rarely studied as a combination. So build your stack step by step and in a steady, controlled and safe way.

1. The Best Memory and Focus Biohacking Supplements

Best Memory and Focus Biohacking Supplements
  • Blueberries
  • Bacopa Monnieri
  • Caffeine with Theanine
  • Cholinergics
  • Creatine
  • Fish Oil / Omega-3 Fatty Acids
  • Uridine

You’ll find that many supplements and stimulants that are available “off the shelf” have these components, but these are the ones to look for if you want a science-based, biohacking approach to improving your brain’s performance.

Foundation Supplement:

Blueberries

These naturally protect the brain whilst also not negatively interacting with any medication.

You can get fresh or frozen berries, blueberry juice and also supplement versions too, so there are various ways to consume this excellent supplement.

Block Supplements:

Bacopa Monnieri

This plant is used in traditional Indian medicine to improve your memory and focus, but you need to take it for at least a month to start seeing the positive effects.

Caffeine with Theanine

These two combined, about 30 minutes before you want to improve focus and attention can work well. But these days we consume caffeine regularly, so the effectiveness can vary depending on your existing tolerance to it.

It’s also worth remembering that caffeine can affect your sleep, so taking this combination within about 6 hours before bed may not be a good idea.

Another trick is to cycle on and off caffeine every few weeks, this stops you becoming too dependent on it and also makes a lower dose more effective.

Cholinergics

These supplements have been shown to increase neurotransmitter activity and therefore help with memory and attention span, especially in older people suffering from dementia.

Creatine

This is a commonly used supplement that also has memory and focus benefits because it’s fuel for cells.

Creatine in pill format is common, but it’s also in energy drinks and even tea and coffee.

Fish Oil / Omega-3 Fatty Acids

These are a well-known supplement for the brain and fish like salmon, sardines and cod are good sources, as are many shellfish. And in supplement form, Krill Oil is seen as the best but be careful as you want to avoid mercury where possible and many fish now have this.

Uridine

There is very little of this in food, but it’s essential to the creation of neuronal membranes and may also help speed up the growth of neuronal growth and so it may help cognition.

As an additional thought, you should avoid nicotine in all its forms as it has a negative impact on your brain, as well as many other side effects.

Because we’re focused on supplements and nutrition in this article we’ve not included, some Nootropics like Modafinil and Armodafinil as these are synthetic, prescription medications.

We do cover this exciting subject on HackBiohacking too, so you may want to check this information out and expand your knowledge and the options available when it comes to memory and focus.

You can also find out more on biohacking the mind as there’s a whole section about this you can check out.

2. The Best Sleep Biohacking Supplements

Sleep Biohacking Supplements
  • Magnesium
  • Melatonin
  • Lavender
  • Lemon Balm
  • Valerian

You can approach this segment in two ways, first to regulate your sleep and second to address sleep issues.

Sleep issues also fall into various categories – falling asleep or waking up and these can both be helped with supplementation.

It’s also a good idea if you have sleep issues to use other biohacking sleep techniques, and you’ll find more about these on the website too.

Foundation Supplements:

Magnesium

This mineral can be found naturally in foods like fish, nuts, green vegetables and many more, but you can also use supplements and if you’re deficient in it can impair your sleep.

Magnesium on its own can actually make you sleepier, so taking it before bed can be a good idea too.

Melatonin

This is something you may have heard about, especially when trying to combat jet lag.

Melatonin is a hormone that is part of your natural circadian rhythm. It helps regulate when you sleep and when you’re awake.

Simply put as you wake up melatonin levels drop and as you start to fall asleep they rise again, so taking it before you want to sleep can speed up the time it takes to fall asleep.

Block Supplements:

Lavender

Widely used as oil and in aromatherapy as a relaxing scent so it can be put in a bath, burned i a candle, vaporized, put on your pillow and there are also taken in pill form, so there are various options.

Lemon Balm

This is like lavender as it’s also used to relax people in aromatherapy.

Valerian

This is a root and has been used as a sleep aid for many years and it can be taken as a tablet, capsule and there are things like teas with it too.

Good advice for sleep is that caffeine impacts sleep, so try not to consume any for at least 6 hours before you want to go to bed.

And of course there are other sleep biohacks that you can discover here too. And you should also consider designing a morning and evening routine too.

3. The Best Allergies and Immunity Biohacking Supplements

Allergies and Immunity Biohacking Supplements
  • Garlic
  • Vitamin C
  • Colloidal Silver
  • Echinacea
  • Elderberries
  • N-Acetyl Cysteine (NAC)
  • Pelargonium Sidoides
  • Spirulina
  • Tinospora Cordifolia
  • Zinc

These days allergies are far more common. All the time, our immune system is struggling to fight off infection, especially if you have an active lifestyle, as this puts you at more risk just because you are pushing your body.

Managing your ability to protect yourself from allergies and boosting your immune system is a key biohackng trick.

Foundation Supplements:

Garlic

This natural supplement improves the ability of your white blood cells to fight unwanted intruders in our body.

By doing this it boosts our immune system and is a great preventative supplement, even if it doesn’t reduce the time symptoms remain if they take hold.

The other great thing is garlic is easy to take naturally in meals or as a supplement – just make sure you brush your teeth well.

Vitamin C

This is a well-known vitamin but it only works well if you take it regularly – if you catch a cold then it’s too late for it to have a real impact.

You can take it naturally and as a supplement, so there’s no excuse for not taking it regularly and reducing the chance you’ll catch a cold.

Block Supplements:

Colloidal Silver

Made from tiny silver particles – yes the same as you’ll find it in jewellery.

It’s claimed that this natural antibiotic was used before the introduction of medical antibiotics back in the 1930s.

It boosts your immune system, fights bacteria and viruses and has other beneficial properties when it comes to healing damaged skin.

You will also find silver on its own used in many medical situations today, from silver coated implements to wound dressings used by burns units.

Echinacea

This herb is a popular one for boosting the immune system. It’s said to reduce the chances of catching a cold, but it’s unlikely to reduce the effects if you do catch one.

Elderberries

This berry has been used for centuries. It can be taken naturally and as a juice, syrup, pastilles and capsules.

It’s claimed that elderberries have antiviral properties and if you start taking them as soon as you spot the first symptoms you can reduce the impact of an infection.

But a word of warming, if you have unprepared elderberries make sure you cook them correctly otherwise you could find that the cause nausea, sickness or worse.

N-Acetyl Cysteine (NAC)

This supplement is capable of reducing the thickness of mucus, so making it easier to cough up and this is especially helpful to people with respiratory problems like asthma.

Pelargonium Sidoides

This plant can be taken when you first start feeling ill as it has the ability to prevent bacteria from attaching to the lungs and throat. So if you suffer from asthma or bronchitis it’s especially useful.

However it doesn’t prevent infections, so it’s only really worth taking it when you have respiratory symptoms and keep doing so until they disappear.

Spirulina

This is an algae that has a number of anti-inflammatory properties and is therefore useful if you have a nasal infection or allergy. Whether your nose is dripping, blocked, itching or if you’re sneezing this could help.

You can also get spirulina in powder and tablet forms so it’s quick and easy to take.

Tinospora Cordifolia

This herb’s been used in ayurvedic medicine to stimulate the immune system and has properties similar to garlic and is available in power and capsule form, as well as in its natural form.

Zinc

This dietary mineral can boost the general immune system and you can also use it when you spot symptoms and it may be able to stop them form worsening.

Zinc’s available in tablet and gel form and also as a spray or lozenge and the latter tow are especially good as the zinc can quickly reach the throat tissues if you take them at the first signs of infection.

And don’t forget there are ways to biohack your home that also help, especially with allergies.

4. The Best Cardiovascular Health Biohacking Supplements

Cardiovascular Health Biohacking Supplements
  • Cocoa
  • Garlic
  • Nitrates
  • Carnitine
  • CoenzymeQ10 – (CoQ10)
  • D-Ribose
  • Fish Oil
  • Grape Seed
  • Olive Leaf
  • Pine Bark
  • Resveratrol
  • Taurine
  • Venotropics
  • Vitamin K

If you don’t have a healthy heart and cardiovascular system you will not be able to function correctly.

This section shows that it’s not just the fit and healthy that can benefit from biohacking, it’s those at risk and who’ve had problems too.

Foundation Supplements:

Cocoa

Yes that’s right chocolate – but we’re talking about the “real” stuff here where there’s a 75%+ cocoa content.

Cocoa can improve blood flow. It may also reduce blood pressure while having little to no effect on heart rate.

So go ahead, but avoid the milk and white chocolate because that’s not going to have the same effect.

Garlic

Appearing again as a biohacking supplement garlic can lower blood pressure and it fights what’s called atherosclerosis, which is basically the narrowing, and hardening of arteries.

And if that’s not enough it helps stop cholesterol from clogging the arteries, prevents excess calcium form stiffening arteries. And as mentioned before in the allergies and immunity section, it improves blood flow.

Nitrates

These are best consumed through food, especially leafy vegetables and beetroot but these are also used in supplements, especially superfood and super green supplements.

Nitrates break down to become nitrites and these convert to nitric oxide as your body needs it – increased levels of these help lower blood pressure and improve blood flow.

Block Supplements:

Carnitine

Taking this supplement or getting it from eating meat and it helps prevent an abnormal heartbeat and it also helps circulation which if impaired can cause angina.

CoenzymeQ10 – (CoQ10)

This is a naturally formed antioxidant and similar to a vitamin so you’ll find it in animals and most bacteria, but taking a supplement can help, especially those who’ve had heart issues.

D-Ribose

This is a sugar molecule and part of our DNA. It literally powers our cells and as such it’s suggested that it helps the heart pump and improves general heart function, especially for those people who have a lower than ideal blood flow.

Fish Oil

This easy to eat naturally or in supplement form, fish oil’s here for a second time in this article because it can reduce inflammation and high blood pressure.

Grape Seed

Used for thousands of years, this supports your nitric oxide levels, helping to lower blood pressure, it’s also used to help those with high cholesterol.

You’ll find a variety of grape seed extract capsules and tablets on the market, so they’re easy to take.

Olive Leaf

This can be had as an extract as well as on its own and is following the idea that a “Mediterranean Diet” that is good for your heart and one part of that diet is olives and olive oil.

It’s claimed that taking olive leaf as a supplement if you’re not lucky enough to follow a Mediterranean Diet can reduce the bad cholesterol.

Pine Bark

Like other supplements mentioned here, this can support nitric oxide levels and this in turn helps prevent the narrowing of blood vessels and the resultant reduced blood flow.

Resveratrol

This is part of a group of compounds called polyphenols. They act like antioxidants and are found in peanuts, berries, grapes and red wine and one of the claimed benefits is that it can help reduce blood pressure.

Taurine

You can also find supplements for this too.

This is an amino acid that’s found in the body, especially the heart, brain, eyes and blood and a great source of it is meat and fish if you want to take it naturally.

The main benefit of taurine is it helps maintain cell membranes and regulated the heartbeat too.

Venotropics

These are a class of medicines that effect the veins and therefore speed up the rate at which blood returns to the heart. They work especially well from extremities where blood can sometimes pool and cause swelling and varicose veins.

Without aprescription there are supplements like Butcher’s Broom Extract and Horse Chestnut Extract that have this characteristic.

Vitamin K

This vitamin supports blood clotting and calcium regulation and so reduces cardiovascular risk. You’ll find vitamin K in green leafy vegetables, fish meat, and eggs and is widely available as a supplement tablet or capsule too.

5. The Best Fat Loss Biohacking Supplements

Best Fat Loss Biohacking Supplements
  • Protein
  • 5-Hydroxytryptophan – 5-HTP
  • Caffeine
  • EGCG
  • Fibre
  • Medium-chain triglycerides – MCTs
  • P-Synephrine
  • Yohimbine

Fat loss is the backbone of many supplement businesses and it’s the promises made that make people buy, but here’s what science and biohacking has concluded.

What’s also important is this is all about loosing fat, not weight, the two are not the same and that’s why what you should be consuming has to focus on this so you don’t loose muscle too.

Foundation Supplements:

Protein

Yes, reducing fat can be as simple as eating and drinking protein.

Protein helps by being more filling than carbohydrates or fats, digesting it uses more calories and it’s inefficient for the body to convert excess protein into fat too.

Also, as any bodybuilder will tell you protein is necessary to preserve muscle.

Obviously, you can get protein from food and these days you see protein supplements and food choices everywhere.

But be careful because too much isn’t helpful, so try and get your protein from food first before you take supplements.

Block Supplements:

5-Hydroxytryptophan – 5-HTP

This is a naturally occurring amino acid and it can reduce the cravings for carbs and it’s also readily available as a supplement too.

Caffeine

As a stimulant this can have a positive affect on energy and fat loss because it increase heat in the body, helps break down fat so the body can more easily burn it.

As mentioned before you need to make sure you don’t build up a tolerance to caffeine or let it effect things like your sleep.

EGCG

This may not be something you’ve heard about but I’m sure you’ve heard of green tea. EGCG is a major component of it and that’s why certain fat burning supplements have green tea in them.

You can take this in green tea and other teas too like yellow or oolong tea. And to further enhance its effectiveness you can take it with caffeine too. You can also find EGCG in supplement forms too if you’re not a tea drinker.

Fibre

Another well-known food but the benefit with it for fat loss is that the body can use it but not absorb it and so it’s removed from the body if not required.

Because of the way fibre works it fills you up, reduces appetite and it also gives you stomach and digestive system a “clean” while travelling through it. Cleaning your system helps your body lower blood glucose levels, cholesterol and speeds up digestion too.

Medium-chain triglycerides – MCTs

This is known as the fat that can make you thin. You’ll find these in things like palm and coconut oil. The MCTs increase thermogenesis (heat) in the body. The other benefit of MCTs is that because of their makeup they are less likely to be stored as fat in the body if not used.

P-Synephrine

This is found in drugs and also naturally in some plants in particular bitter orange (not normal oranges). P-Synephrine has been shown to cause a small increase in metabolic rate so may help fat loss.

Yohimbine

Found in tree bark this is a fat burner that works by increasing the body’s adrenaline levels. One major benefit over other fat burners is that yohimbine works in those who are already fit and young, so if you’ve got “stubborn fat” this may be the one for you.

6. The Best Muscle and Strength Gains Biohacking Supplements

Best Muscle and Strength Gains Biohacking Supplements
  • Carbohydrates
  • Creatine
  • Nitrates
  • Protein
  • Sugar
  • Ashwagandha
  • Branched-Chain Amino Acids – BCAAs
  • Beta-Alanine
  • β-Hydroxy β-methylbutyric acid – HMB

Many see bodybuilders as the first biohackers, but anybody and everybody can benefit from muscle and strength gains because strong muscles don’t necessarily mean big muscles.

If you train correctly, muscles and strength are sport or activity specific – that’s why long distance athletes like Sir Mo Farah hit the gym, as do NFL players, cross-fit athletes, dancers and those recovering from surgery like a hip or knee replacement.

Foundation Supplements:

Carbohydrates

I know low carb diets are fashionable and often talked about in biohacking. But in truth carbs provide muscles with quickly usable energy and it also improves blood flow as insulin levels sharply increase.

Carbs are great for endurance events as they convert in to sugar when need, so they’re not “evil” they just need to be eaten in moderation.

Creatine

This is seen as essential for many people looking to build muscle and has been shown to increase power output, so you can lift more weight and increase anaerobic endurance in muscle.

Yes, you can get that extra rep or two.

Nitrates

As featured before in the section on cardiovascular health, these are best consumed through food, especially leafy vegetables and beetroot. But these are also used in supplements, especially superfood and super green supplements.

Nitrates break down ito nitrites and these convert to nitric oxide as your body needs it. And when exercising the body does need it to improve aerobic endurance, energy output and it also speeds up muscle recovery by increasing blood flow (to remove things like lactic acid).

Protein

This is back again too. You need to have sufficient (not excess) protein in order to maximise muscle growth and exercise performance. And as mentioned before, getting what you need from food is best but it can be easily supplemented.

But don’t think you need masses of it, work out what’s right for you and your goals.

Sugar

The body needs sugar to deliver energy to muscles, and in this form, as opposed to being created by converting carbohydrates into sugar. You get the instant benefit in exercises like heavy and intense weightlifting or when you need that explosive power and can’t wait.

Block Supplements:

Ashwagandha

This plant is often used to help reduce mental and physical effects from stress, anxiety and fatigue it also has its place in muscle and strength.

Basically if taken before exercise ashwagandha may lower perceived fatigue levels and it may later on increase strength and muscle mass too.

You’ll find Ashwagandha in capsules, powder and as drops too, so it’s easy to take.

Branched-Chain Amino Acids – BCAAs

These three amino acids are essential to the body.

But the main benefit of them seems to be based on cognitive fatigue in exercise lasting more than two hours. So if coordination is important in your sport this could be really helpful.

There are also suggestions BCAAs increase muscle growth by stimulating protein synthesis (the process used to make muscle).

Another thing BCAA is credited with is decreased muscle soreness and fatigue post workout.

As well as from supplements, BCAAs can be found in meat, some fish, eggs and dairy products, so you can get them naturally.

Beta-Alanine

This amino acid is only useful in intense exercise where lactic acid kicks in after about 60 seconds, which is why we put it as a block supplement.

Blocking lactic acid can have major benefits if that helps your training, but if not it’s really not going to deliver for you.

β-Hydroxy β-methylbutyric acid – HMB

This helps reduce muscle breakdown after heavy exercise or if you’ve not consumed enough protein – this means you recover faster and can be taken in powder and tablet form.

In nature BCAAs in food provide the body with leucine and this is what the body uses to create HMB, it’s also in grapefruit and alfalfa in small amounts, so it does occur naturally.

Conclusion

So now it’s time for you to start building your stack using this comprehensive list of the best biohacking based supplements.

You should also have the confidence to chose what you take and how you take it based on science, not marketing messages and sales hype.

References:

Examine.com

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