Supplements
4 recipes.
Across all three cohorts I ran, only four supplements were recommended across the board. Everything else was personalized off the data — genetics, bloodwork, or the inflammation panel — and the number of personalized additions was almost always small. Two or three, not twelve.
Read this chapter in order — universal first, then personalized, then the much longer list of things to ignore — or skip directly to prescription considerations if that is the decision in front of you.
-
The four supplements with the cleanest evidence-to-cost ratios. Everything else should come from your data.
-
Methylated B-vitamins, targeted biotin, iron, curcumin, and the rest — each one tied to a specific marker.
-
NAD precursors at hype doses, proprietary stacks, peptides, resveratrol. Why each one stays off my list.
-
Five drug categories with real outcome data and real trade-offs. Handled with a physician, not a biohacker.
A short rule that covers most of this chapter: if a supplement is not flagged by your actual data, you probably do not need it. The supplement industry sells you a stack. Your data tells you what subset of that stack applies to you, and the answer is almost always smaller than the stack.