Gary Brecka Supplement List for 2026

Gary Brecka is a prominent figure in the biohacking and longevity space, recognized for translating complex biological concepts into practical health strategies. As his visibility has grown, so has curiosity about the supplements he incorporates into his protocols.

In this article, we’ll examine Gary Brecka’s supplement list, outlining the purpose of each component and the role it plays within his broader performance and wellness framework.

TLDR: Gary Brecka Supplement List

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Creatine

Gary Brecka incorporates creatine into his daily routine as one of the key supplements for overall health, performance, and cognitive function. He uses a simple approach, making creatine an easy addition to any supplementation regimen, especially for those over 40.

Importance of Creatine

Creatine is not just for muscle growth or men. It’s a crucial supplement for everyone, particularly for women over 40. While it’s widely known for supporting muscle strength and recovery, creatine also enhances cognitive performance¹Creatine in Cognitive Performance: A Commentary | Elechi et al. | 2024 | Current Molecular Pharmacology and helps maintain mental clarity.

It’s especially valuable for supporting high-intensity activities, including strength training and explosive movements. Additionally, it plays a significant role in boosting brain energy metabolism, making it an excellent choice for anyone looking to improve cognitive function as well as physical performance.

Preferred Dosage

Gary Brecka uses about 1.5 grams (1500 mg) of liposomal creatine daily (source), but for most individuals, a dose of 3–5 grams of creatine monohydrate per day is standard. The dosage can be adjusted depending on personal needs or training intensity.

While higher doses are not necessary, maintaining consistent intake is crucial for optimal results. Gary Brecka’s supplements approach focuses on quality over quantity, using liposomal creatine for better absorption.

Best Time to Take Creatine

Creatine can be taken at any time of the day. However, the key to seeing benefits is consistency. While it is often taken post-workout for recovery, it can be consumed at any convenient time, ensuring that daily intake remains consistent.

Type of Creatine

Gary Brecka prefers Cymbiotika Creatine (see 20% off iHerb coupon) for its high bioavailability and effectiveness.  Liposomal creatine, like Cymbiotika’s, is encapsulated in fat nanoparticles, allowing it to bypass digestive enzymes and be absorbed more effectively by the body.This form ensures that the creatine survives the digestive process and reaches the bloodstream intact.

Gary Brecka’s creatine supplement of choice comes in liquid liposomal packs, which are easy to take and travel-friendly. These packs contain 1500 mg of creatine per serving, making it a convenient and effective way to ensure you’re getting the benefits of creatine without the hassle. 

Author’s Note: In contradiction to the above, based on our review of the available literature, creatine monohydrate appears to be the reference standard among creatine forms²Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? | Antonio et al. | 2021 | Journal of the International Society of Sports Nutrition. Multiple studies have concluded that alternative variants have not demonstrated superior bioavailability or effectiveness when compared to creatine monohydrate.³Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review | Kreider et al. | 2022 | Nutrients

Popular Creatine Options

Cymbiotika Creatine is one of the creatine supplements Gary Brecka has been associated with. However, many high-quality creatine supplements offer similar core ingredient and benefits. Below are some popular creatine options to consider.

Capsules - Creatine Monohydrate

Brands	Quantity	Price per gram	Discount Code
Nutricost	500 x 750 mg capsules	$0.07	-
California Gold Nutrition	240 x 750 mg capsules	$0.10	(see 20% off iHerb coupon)
Optimum Nutrition	200 x 1,250 mg capsules	$0.16	(see 20% off iHerb coupon)
Life Extension	120 x 500 mg capsules	$0.22	(see 20% off iHerb coupon)

Powders - Creatine Monohydrate

Brands	Quantity	Price per gram	Discount Code
Nutricost	500 g	$0.04	-
California Gold Nutrition	454 g	$0.04	(see 20% off iHerb coupon)
Thorne	450 g	$0.09	(see 20% off iHerb coupon)
Momentous	450 g	$0.09	(see 20-35% off Momentous discount)

Check out the full conversation here.

If you want to go deeper into how Gary Brecka uses creatine to support energy production, muscle performance, and brain function, check out the complete Gary Brecka Creatine article.

Multivitamin

Gary Brecka advocates for using high-quality, methylated vitamins to address nutrient deficiencies. He emphasizes that not all multivitamins are equal, and methylated forms provide better absorption and effectiveness for those with the MTHFR mutation, especially for those with genetic variations affecting nutrient processing.

Why Methylated Vitamins Matter

Methylated vitamins, like methylfolate and hydroxocobalamin are easily absorbed by the body, especially in people with genetic mutations like MTHFR, who struggle with processing non-methylated forms like folic acid and cyanocobalamin.

These active forms help the body directly, without the need for conversion, making them more effective.

Health Benefits of Methylated Vitamins

Methylated vitamins are essential for various bodily functions:

• Cellular Health: They support DNA synthesis and cell regeneration.
• Mental Health: B vitamins help reduce anxiety and improve cognitive function.
• Heart Health: Methylation helps regulate homocysteine, reducing the risk of heart disease.

These vitamins optimize body functions and improve overall health.

Dosage

Gary Brecka uses 10X Optimize, a methylated multivitamin, and recommends two tablets per day (source). This dosage is designed for optimal absorption and efficacy.

• Dosage: Take two tablets daily, ideally with meals.
• How to Take: Split the dosage—one tablet with breakfast, one with dinner.

This ensures steady nutrient intake throughout the day.

Common Multivitamin Brands to Consider

10X Optimize is one multivitamin that has been linked to Gary Brecka’s supplement routine. That said, there are many well-formulated multivitamin supplements available that provide a similar range of essential vitamins and minerals. Below are some notable multivitamin brands to explore.

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You can listen to the full discussion here – this section is at ≈38 min mark

For a more detailed breakdown of Gary Brecka’s Methylated Multivitamin, including ingredients and benefits, see our full article on the supplement.

Essential Amino Acids

Essential amino acids (EAAs) are crucial for various bodily functions, especially when it comes to muscle growth, recovery, and overall health. Unlike non-essential amino acids, which the body can produce, EAAs must be obtained from food or supplements. A deficiency in any of these nine amino acids can disrupt the balance of protein synthesis in your body, potentially leading to fat storage or impaired recovery.

When it comes to workouts, having the right ratio of amino acids is especially important, especially if you’re training in a fasted state. While BCAAs (branched-chain amino acids) like leucine, isoleucine, and valine are often taken to support muscle function, they only represent three of the eight essential amino acids your body needs. To truly maximize muscle repair and recovery, it’s important to supplement with a full spectrum of EAAs.

Why Essential Amino Acids Matter

Essential amino acids play a fundamental role in:

• Protein Synthesis: They are necessary for building and repairing muscle tissue⁴Amino acids: metabolism, functions, and nutrition | Wu | 2009 | Amino Acids, making them vital for muscle recovery and growth.
• Lean Muscle Maintenance: Adequate intake supports the preservation of lean muscle, especially during fasting or when on a caloric deficit.
• Recovery and Performance: EAAs aid in reducing muscle soreness and improving overall workout performance⁵Effects of 12 Weeks of Essential Amino Acids (EAA)-Based Multi-Ingredient Nutritional Supplementation on Muscle Mass, Muscle Strength, Muscle Power and Fatigue in Healthy Elderly Subjects: A Randomized Controlled Double-Blind Study | Negro et al. | 2019 | The Journal of Nutrition, Health and Aging. Without all eight in proper balance, metabolic processes can be hindered, potentially leading to fat gain or slow recovery.
  

Preferred Amino Acids by Gary Brecka

Gary Brecka focuses on Perfect Amino Powder by Body Health because of its high quality and effectiveness. Here’s why it’s his top choice:

• Absorption: This product is claimed to have a very high utilization rate for building new body protein. While protein sources like whey are highly digestible and well absorbed, not all of the amino acids consumed are used directly for protein synthesis in the body.
• Low Calorie: With just 2 calories per serving, it provides essential amino acids while having minimal impact on your caloric intake, making it a convenient option for those managing their diet or fasting.
• Form and Flavor: The powder mixes well with water and is naturally flavored, free from artificial sweeteners.

Listen to the full podcast here – this part starts at ≈7:55

Dosage and Timing

• Daily Intake: Gary Brecka takes Perfect Amino every morning 
• Pre-Workout: It helps preserve lean muscle and supports optimal recovery post-exercise.

Essential Amino Acid Options to Consider

Perfect Amino Powder by BodyHealth is one amino acid supplement Gary Brecka has referenced in his routine. However, many essential amino acid (EAA) supplements offer a similar amino profile for muscle recovery and performance. Below are a few alternatives to consider.

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Tune in to the full conversation here – this section begins at ≈57 min

Resveratrol

Resveratrol, a polyphenol found in plants, has gained attention for its potential to support heart health and influence biological processes associated with aging. As per Gary Brecka, this compound offers a range of benefits, from improving circulation to protecting against oxidative stress and supporting cellular health.

Key Benefits of Resveratrol

• Cardiovascular Health: Resveratrol supports the cardiovascular system⁶Pharmacological basis and new insights of resveratrol action in the cardiovascular system | Cheng et al. | 2019 | British Journal of Pharmacology by enhancing vascular elasticity and improving blood circulation, which can help maintain heart health and reduce hypertension risks.
• Anti-Aging and Telomere Support: Some studies suggest resveratrol may help maintain telomeres⁷The Effects of Resveratrol on Telomeres and Post Myocardial Infarction Remodeling | Gutlapalli et al. | 2020 | Cureus, which are protective caps at the ends of chromosomes, by influencing telomerase activity. Telomeres naturally shorten with age, so supporting their maintenance may play a role in healthy aging. 
• Improved Circulation: It aids in enhancing microvascular circulation⁸Resveratrol and Vascular Function | Li et al. | 2019 | International Journal of Molecular Sciences, ensuring that organs such as the brain and heart receive proper blood flow, leading to better function and overall vitality.

Resveratrol Brand Gary Brecka Discusses

Gary Brecka has mentioned Piceid Resveratrol from Vinia in relation to its purity and absorption characteristics. This form of resveratrol is often noted for its bioavailability and potential health benefits.

You can listen to the entire podcast here – this segment starts at ≈1:58:00

How to Take Resveratrol

• Timing: Resveratrol can be taken at any time, either on an empty stomach or with food. Its versatility makes it easy to fit into your routine, regardless of when you choose to take it.
• For Maximum Benefits: Gary suggests pairing resveratrol with magnesium and zinc to support antioxidant defenses, especially in times of stress or while traveling.

Resveratrol Product Choices

Piceid Resveratrol from Vinia is one product Gary Brecka has mentioned. However, there are many resveratrol supplements that offer similar antioxidant and cellular support benefits. Here are some other well-known options.

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Omega-3

Omega-3 fatty acids are essential for various bodily functions, including heart health, brain function, and inflammation control. These healthy fats, particularly DHA and EPA, are crucial for maintaining optimal health. Omega-3s are often included in the Gary Brecka supplement list because of their wide-ranging benefits, from supporting cardiovascular health to enhancing cognitive function.

Sources of Omega-3s

Brecka encourages incorporating Omega-3-rich foods into your diet to support overall health. While fatty fish is the best source, there are several options for different dietary needs:

• Fatty Fish: Salmon, mackerel, sardines, and trout are good dietary sources of the omega-3 fatty acids EPA and DHA, which are associated with supporting cardiovascular health and brain function.
• Fish Oil Supplements: If you don’t consume fish regularly, Brecka suggests high-quality fish oil supplements that are tested for contaminants like heavy metals to ensure purity and effectiveness.
• Plant Sources: For those following a vegan or vegetarian diet, plant-based sources of ALA (such as chia seeds, hemp seeds, walnuts, and flaxseeds) are beneficial. However, ALA is less effective than DHA and EPA in providing the same health benefits.
• Algal Oil: This is an excellent alternative for vegetarians and vegans, as it provides a direct source of DHA and EPA derived from algae.

Suggested Dosage

When omega-3 intake from diet is insufficient, Brecka suggests supplementation as a practical strategy. His guidance extends beyond quantity alone, also emphasizing product quality and formulation.

• Dosage: Brecka has recommended a combined intake of 2–4 grams of EPA and DHA, highlighting amounts that exceed commonly cited baseline recommendations. (source)
• Form: He has noted the importance of selecting omega-3 supplements in triglyceride form, rather than ethyl ester forms, which are frequently used in lower-cost formulations.
• Sourcing: Brecka often highlights wild-caught fish as a preferred option, though both wild and farmed fish can be valuable sources of omega-3 fatty acids. 
• Timing: Omega-3 supplements can be taken with meals to improve absorption. This common practice helps with digestion and ensures that the nutrients are utilized effectively.

Choosing High-Quality Omega-3 Supplements

When selecting Omega-3 supplements, it’s crucial to prioritize quality. Brecka recommends paying attention to the following:

• Ensure the total Omega-3 content is clearly listed on the label.
• Check the label for the individual amounts of EPA and DHA, since omega-3 supplements can vary widely in composition and total omega-3 content.
• Avoid low-quality supplements that may not provide the therapeutic levels needed for optimal health.

Common Omega-3 Supplement Options

Gary Brecka has emphasized the importance of omega-3 fatty acids in his routine, though the exact brand he uses isn’t clearly specified. Many omega-3 supplements provide comparable EPA and DHA content. Here are some widely used options.

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The complete discussion is available here – this part begins at ≈2:50

NAD+

NAD+ is one of the compounds Gary Brecka talks about frequently when discussing cellular energy and aging. He frames it as a molecule that sits at the center of how cells function, particularly in relation to energy production and long-term cellular performance.

Role in cellular energy

Brecka explains NAD+ as a key part of the mitochondrial cycle, the process inside cells that produces ATP, the body’s primary energy source.

In this context, it is associated with:

• Supporting mitochondrial function
• Contributing to ATP production
• Powering hundreds of processes inside the body

Decline with age

A major point he emphasizes is the decline of NAD+ over time⁹Age-related NAD+ decline | McReynolds et al. | 2020 | Experimental Gerontology. According to Brecka, by around age 50, levels can drop by roughly half.

This reduction is tied to:

• Changes in cellular energy production
• The aging process at a cellular level

Because of this, replenishing NAD+ becomes more relevant later in life.

Absorption and delivery

Brecka highlights that NAD+ is not easily absorbed in standard oral form. He explains that it typically does not make it through digestion unless it is delivered using a specific method.

• Liposomal delivery protects NAD+ through digestion
• Helps it pass first-pass metabolism and reach the bloodstream
• Improves absorption compared to standard oral forms

This is why he focuses specifically on liposomal NAD+ in his routine.

Daily intake approach

Brecka mentions taking NAD+ daily, specifically using a liposomal form for consistency and ease of use.

He references products like Rho Liposomal NAD+, which are delivered in single-serving packets that:

• Make daily intake easier to maintain
• Allow portability when traveling
• Fit into a consistent routine

Reported effects

In his discussions, Brecka links NAD+ supplementation with noticeable changes when used consistently.

He describes (anecdotally):

• Clean, steady energy
• Sharper mental clarity
• Improved recovery

Authors Note: There appears to be more research and evidence for Nicotinamide Riboside (NR) and even Nicotinamide Mononucleotide (NMN) as precursors that raise NAD levels, when compared to NAD+.

Common NAD+ Options

Gary Brecka has highlighted Rho Liposomal NAD+ in his discussions. The options below cover a range of general NAD+ supplement formats and formulations.

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NMN

NMN (Nicotinamide Mononucleotide) is recognized for its ability to enhance NAD (Nicotinamide Adenine Dinucleotide) levels, a critical molecule for energy production in cells. According to Gary Brecka, NAD supports mitochondrial function and enhances energy, focus, and concentration. This makes NMN a popular supplement for improving overall cellular health and longevity.

Author’s Note: Evidence directly linking NMN supplementation to improved focus or concentration in humans is currently limited. Most findings relate to cellular energy metabolism or come from preclinical studies.

Key Benefits

• Cellular Energy Boost: Elevates NAD levels to support better mitochondrial function, leading to enhanced energy production.
• Cellular Repair and Detoxification: Helps improve detoxification processes and waste elimination, supporting healthier, more efficient cells.
• Longevity Support: NMN may help slow biological aging¹⁰The role of nicotinamide mononucleotide (NMN) in anti-aging, longevity, and its potential for treating chronic conditions | Soma et al. | 2022 | Molecular Biology Reports, particularly by restoring NAD to more youthful levels. 

Dosage and Timing

There is no standardized NMN dosage yet, and Gary Brecka has not publicly specified the exact amount he personally takes. However, human clinical studies have generally used doses ranging from 250–900 mg per day.¹¹Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study | Liao et al. | 2021 | Journal of the International Society of Sports Nutrition

• Timing: NMN can be taken at any time, either on an empty stomach or with food, depending on personal preference and digestion.

Combining NMN with Other Compounds

For enhanced results, Gary often recommends combining NMN with other supplements, such as resveratrol, to support both cardiovascular health and longevity. According to Brecka, they may have a synergistic effect, improving overall health and extending lifespan.

He suggests prioritizing foundational nutrients before introducing advanced compounds like NMN, ensuring a balanced approach to health.

NMN Supplement Choices

NMN is a supplement Gary Brecka has discussed, though no specific brand is clearly identified. Here are some widely available options.

NMN Product	Approx. price per gram	3rd Party Analysis Certificate?
Capsules
Renue NMN - 125 mg capsules	$2.30/gram ($69 / 30g) + 10% off coupon code	Summit Laboratory - June 2025
PartiQlar NMN – 500 mg capsules	~$1.84/gram ($55.24 / 30g	Certified Laboratories (PureNSM) – October 2024
ProHealth NMN - 500 mg capsules	$3.33/gram ($100 / 30g) + 10% off coupon code	Brighton Laboratory - August 2025
Powders
Renue NMN - 100 gram powder	$0.65/gram ($65 / 100g) + 10% off coupon code	Summit Laboratory - May 2024
ProHealth NMN - 100 gram powder	$1.23/gram ($123 / 100g) + 10% off coupon code	Brighton Laboratory - August 2025

The complete discussion is available here – this section starts at ≈40 min

Methylene Blue

Methylene blue is one of the more unusual compounds Gary Brecka has talked about when discussing mitochondrial health, cognitive performance, and cellular energy. Unlike many common supplements, it has a long medical history and is still FDA-approved to treat a condition called methemoglobinemia, a disorder where red blood cells cannot properly carry oxygen.

Why it gets attention in biohacking

When Brecka talks about methylene blue, the conversation usually centers around how cells produce and manage energy. The compound is often discussed in relation to mitochondria, the structures responsible for generating ATP, the molecule that powers nearly every biological process.

In this context, methylene blue is often associated with:

• Supporting mitochondrial efficiency
• Influencing ATP production inside cells
• Helping cells utilize oxygen more effectively
• Supporting brain energy metabolism

Another reason it attracts attention is its potential antioxidant activity. By helping neutralize free radicals, it may play a role in reducing oxidative stress, which is associated with aging and cellular damage. 

Discussions around the compound also touch on possible anti-inflammatory effects and areas like neuroprotection or antimicrobial activity, although these topics remain part of ongoing research.

Dosage

When Gary Brecka discusses compounds like methylene blue, he generally emphasizes starting conservatively and working with medical supervision. In functional medicine contexts, protocols often begin with very small amounts before gradually adjusting.

A commonly referenced low-dose starting point is:

• Around 1 milligram per kilogram of body weight

More broadly, discussions around methylene blue dosing often highlight a low-dose window, since the compound appears to follow a hormetic response where smaller amounts can behave differently from higher concentrations.

For practical context:

• Research has explored ranges of roughly 0.5–4 mg per kilogram of body weight
• In supplementation discussions, this often translates to single-digit to low double-digit milligram amounts per day

Many liquid methylene blue products are sold as a 1% solution, which corresponds to approximately 10 mg per milliliter, allowing dosing to be measured using a dropper.

The general principle in most protocols is to begin with a low amount, monitor tolerance, and adjust gradually, ideally under professional guidance rather than starting with higher doses.

Safety considerations

Methylene blue is not treated like a typical over-the-counter supplement. Brecka repeatedly emphasizes that it should be approached carefully and ideally under medical guidance.

Important considerations include:

• Avoiding use with serotonin-increasing medications such as SSRIs as there is risk of serotonin syndrome when combined with those drugs
• Avoiding use in individuals with G6PD deficiency
• Consulting a physician before considering its use

He also highlights the importance of quality. Only pharmaceutical-grade methylene blue is considered appropriate, since lower-grade versions may contain impurities.

Methylene Blue Supplement Options

Methylene blue is a compound Gary Brecka has discussed, and he also offers his own formulation through 10X Health. However, there are several other products available in different formats that provide similar core ingredient options. Here are some alternatives.

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There’s a lot more to Methylene Blue than we can cover here, check out our dedicated Gary Brecka Methylene Blue article for the full picture.

Trimethylglycine (TMG)

Gary Brecka recommends Trimethylglycine (TMG) for managing elevated homocysteine levels, which are linked to cardiovascular issues¹²Role of homocysteine in the development of cardiovascular disease | Ganguly et al. | 2015 | Nutrition Journal. TMG aids in processing homocysteine, preventing it from accumulating and potentially damaging blood vessels.

TMG has gained attention from notable figures like Dana White, President of the UFC, who incorporates it into his supplementation routine. (You can read our article on Dana White’s blood pressure to understand how he uses TMG and other supplements to improve his health.)

As a strong advocate for maintaining health and performance, White uses TMG as part of his strategy to support heart health and overall cardiovascular function.

• Reduces homocysteine: Helps lower the risk of cardiovascular damage
• Supports blood pressure regulation: TMG contributes to normalizing blood pressure by breaking down homocysteine

Popular TMG Brands

TMG is often included in discussions around methylation and homocysteine support, though no specific brand has been clearly identified in Gary Brecka’s routine. Here are some widely used options.

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Vitamin D3 with K2

Vitamin D3 and K2 work together synergistically to promote overall health, with particular emphasis on bone health and immune system support. Gary Brecka highlights the importance of combining these two vitamins for optimal calcium metabolism and absorption, ensuring that calcium is directed to the bones rather than the arteries.

Dosage and Supplementation

Gary Brecka prefers supplementing with:

• 5000 IU of Vitamin D3 per day, which is ideal for maintaining optimal levels in the body.
• 80-120 micrograms of Vitamin K2 to ensure that calcium is properly utilized, promoting bone health and preventing unwanted calcium buildup in arterial walls.

By taking these two vitamins together, the body is better equipped to manage calcium, ensuring that it strengthens bones without contributing to arterial calcification.

Timing and Absorption

To maximize absorption, it’s recommended to take Vitamin D3 with K2 with meals. Since both of these vitamins are fat-soluble, consuming them with fat-containing foods helps improve their absorption in the body.

The Importance of Vitamin D3

• Immune System Support:
  Vitamin D3 plays a critical role in maintaining a healthy immune system. It’s important to maintain adequate levels to support immune function.
• Mood and Mental Health:
  Low Vitamin D3 levels are often associated with mood disorders¹³The association between low vitamin D and depressive disorders | Milaneschi et al. | 2014 | Molecular Psychiatry, including seasonal affective disorder (SAD). Boosting Vitamin D3 can help regulate serotonin levels, improving mood and mental health overall.

Health Suggestions

Brecka advises checking Vitamin D3 levels during regular blood work to ensure you’re within the optimal range of 60-80 nanograms per deciliter. This range supports overall health and reduces the risk of chronic conditions.

Where to Get Supplementation

When choosing a Vitamin D3 with K2 supplement, Brecka prefers purchasing medical-grade supplements from reputable sources. This ensures you’re getting an effective dosage of both Vitamin D3 and K2, and that the supplement is of high quality.

Common Vitamin D3 with K2 Supplement Options

Vitamin D3 paired with K2 is commonly included in supplement routines focused on nutrient balance, though no specific brand has been clearly identified in the Gary Brecka supplement routine. Here are some well-known options.

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You can access the full conversation here – this comes at ≈12 min

Collagen

Collagen is one of the most abundant proteins in the human body, playing a pivotal role in maintaining the health of skin, joints, and connective tissues. However, Gary Brecka points out that when you consume collagen supplements, like collagen peptides, they are broken down into amino acids, rather than directly reassembling into collagen. This process is similar to how the body handles any dietary protein, converting it into the building blocks it needs for various functions.

Choosing the Right Collagen Supplement

Gary Brecka suggests opting for high-quality, organic collagen supplements, especially those derived from grass-fed bovine sources for better absorption. He recommends Doctor Axe’s collagen (see 20% off iHerb coupon) (also known as Ancient Nutrition Collagen) as a top choice, given its purity and effectiveness.

According to Brecka, not all collagen is functionally identical. He highlights that collagen types 2, 3, 5, and 9 are associated with factors such as skin elasticity, dermal structure, and connective tissue support. This distinction underscores the idea that product formulation may matter as much as ingredient quality.

Daily Use and Dosage

To experience the full benefits, incorporate collagen peptides into your daily routine. A simple way to do this is by adding it to your morning coffee or smoothies. Regular intake is essential for seeing improvements in skin, hair, and joint health.

• Frequency: For consistent results, aim to consume collagen every day.
• Optimal Results: Brecka has stated that one scoop of grass-fed bovine collagen serves as a practical baseline intake. (Source)

Why Collagen Matters

Collagen has numerous health benefits that go beyond just improving skin elasticity. Here’s why it’s so valuable:

• Skin Rejuvenation: Collagen helps to restore skin elasticity¹⁴A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study | Bolke et al. | 2019 | Nutrients and improve dermal thickness, which can reduce the appearance of fine lines and wrinkles.
• Nail and Hair Growth: Supplementing with collagen may promote healthier nails¹⁵Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails | Hexsel et al. | 2017 | Journal of Cosmetic Dermatology and stronger hair, increasing thickness and reducing brittleness.
• Joint and Bone Support: Collagen aids in joint lubrication and bone density, making it beneficial for those experiencing joint pain or age-related stiffness.

Collagen’s Role in Recovery

Brecka emphasizes that collagen’s amino acids are crucial for repairing tissues, especially after physical exertion or injury. By boosting collagen intake, the body can more effectively recover and maintain healthy connective tissues, which are essential for long-term joint and skin health.

Popular Collagen Sources

Multi Collagen from Ancient Nutrition (Dr. Axe) is one collagen product in Gary Brecka’s routine. However, many collagen supplements offer similar multi-source formulations. Below are a few other options.

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The complete discussion is available here – this part appears at ≈25 min

Glutathione

Glutathione is often described in Gary Brecka’s supplements stack as the master antioxidant in the human body. It is produced in the liver and exists inside every cell, where it plays a central role in how the body handles toxins and internal stress.

What it is and why it matters

Glutathione is made from amino acids in the liver¹⁶Amino Acid Metabolism in the Liver: Nutritional and Physiological Significance | Hou et al. | 2020 | Advances in Experimental Medicine and Biology and is naturally produced by the body. It is a key compound that helps the body process and eliminate toxins. Brecka emphasizes that it is present inside every living cell and is essential for maintaining normal cellular function.

In his explanation, low glutathione levels can place stress on the liver, since the liver relies on it to carry out detoxification processes effectively.

You can listen to the full discussion here – this segment starts at ≈0:12

Delivery methods and forms

Brecka mentions several ways glutathione can be introduced into the body, with a focus on how it is absorbed.

• Topical glutathione (e.g., Glutaral)
  • Applied to softer areas of the skin
  • These areas allow the compound to enter the bloodstream more effectively as per Gary Brecka
• Liposomal glutathione
  • Designed to improve absorption compared to standard oral forms
  • Gary Brecka suggests Liposomal options like Rho Glutathione to optimize daily routine

Examples of other common brands include:

• Nutricost – Liposomal Glutathione – capsule format, 720 mg per serving
• California Gold Nutrition – L-Glutathione (see 20% off iHerb coupon) – capsule format, 500 mg per serving

The emphasis is on choosing forms that improve how much glutathione actually reaches circulation.

You can listen to the full episode here – this discussion begins right at ≈0:02

How it fits into a broader protocol

Brecka does not position glutathione as a standalone solution. Instead, he emphasizes that the body’s natural detox systems should be supported first.

He highlights foundational factors such as:

• Hydration
• Removing sources of toxin exposure, including mold
• Using sauna to support detox

In his approach, these come first, and glutathione is then used as an additional tool to support the body’s natural detox processes.

You can access the complete conversation here – this part begins at ≈11:07

Sleep Supplements

Sleep is crucial for overall health and recovery, and choosing the right supplements can significantly improve sleep quality. Gary Brecka emphasizes the importance of sleep supplements in his routine, highlighting various compounds such as magnesium threonate, theanine, and melatonin. These supplements work in different ways to promote relaxation, calm the mind, and support deep, restorative sleep.

Magnesium Threonate

Magnesium threonate is a highly bioavailable form of magnesium that’s often recommended for improving sleep. Its ability to cross the blood-brain barriernote]A Mini Review on the Various Facets Effecting Brain Delivery of Magnesium and Its Role in Neurological Disorders | Mathew et al. | 2023 | Biological Trace Element Research[/note] makes it particularly effective for promoting relaxation, which is key to restful sleep.

• Dosage: A typical dosage of 200-400 mg is suggested before bed, depending on individual needs. It’s best to check with a healthcare provider for personalized guidance.
• Timing: Magnesium threonate should be taken 30-60 minutes before bedtime, allowing it to promote relaxation and support the body’s natural sleep cycles.
• Forms: This supplement is versatile and can be taken in various forms, including oral capsules, sublingual tablets, or gel packs, giving users flexibility to choose the method that works best for them.

Examples of Magnesium Threonate supplements include:

Product	Servings	Cost per 100 mg
Momentous - L-Threonate	30 x 144mg	$1.15
Life Extension - L-Threonate	30 x 144mg	$0.72
NOW - L-Threonate	30 x 144mg	$0.85

The full conversation can be listened to here – this section begins at ≈10 min

Theanine

Theanine, an amino acid commonly found in tea, is another supplement Gary Brecka recommends for improving sleep quality. Known for its calming effects, it can help reduce anxiety and promote a state of relaxation, making it easier to fall asleep.

• Dosage: Brecka suggests taking 100-200 mg of theanine, usually 30-60 minutes before sleep, to calm the mind and prepare for rest.
• Benefits: Theanine is especially useful for reducing feelings of anxiety or restlessness, supporting a more peaceful transition to sleep.

Some L-Theanine supplement options include:

• Momentous L-Theanine(see 20-35% off Momentous discount) – Capsule formula supporting relaxation, sleep quality, and focus
• Nutricost L-Theanine – Powder format for flexible dosing and calm support
• California Gold Nutrition L-Theanine(see 20% off iHerb coupon)– Capsule supplement for relaxation and mental clarity

Melatonin

While melatonin is commonly used to regulate sleep-wake cycles, Gary Brecka advises caution with this supplement. It’s effective for occasional use, such as for jet lag or travel, but relying on it nightly may disrupt the body’s natural circadian rhythm.

• Dosage: A low dose of 1-3 mg is usually sufficient for occasional use. Brecka suggests keeping the dosage low to avoid dependency and potential long-term disruption to natural sleep patterns.
• When to Take: Melatonin should be taken 30-60 minutes before sleep. It helps signal to the body that it’s time to rest, but should be used sparingly.

Several melatonin supplement options include:

• Nutricost Melatonin – Supports sleep and circadian rhythm regulation
• Life Extension Melatonin(see 20% off iHerb coupon)– Designed to promote restful sleep
• California Gold Nutrition Melatonin(see 20% off iHerb coupon)– Sleep support for nighttime recovery

Additional Tips for Sleep Enhancement

Gary Brecka stresses the importance of a foundational approach to health before adding supplements to your routine. It’s crucial to focus on good sleep hygiene, proper nutrition, and managing stress levels. Supplements like magnesium threonate, theanine, and melatonin should be used as part of a broader Gary Brecka supplement routine, aimed at optimizing overall health and ensuring restful sleep.

Mineral Sea Salt

The Gary Brecka supplement stack focuses on the importance of mineral sea salt for addressing mineral deficiencies. Sea salt is rich in trace minerals that support hydration, muscle function, and overall health. Individuals might be unaware of their mineral imbalances, and using mineral-rich sea salt can help ensure the body gets the essential nutrients it needs.

Dosage and Timing

Brecka recommends using 1/4 teaspoon of mineral sea salt mixed in 8 to 10 ounces of water first thing in the morning. This timing is important as it:

• Helps rehydrate the body after a night’s sleep
• Provides essential minerals to kickstart your day

Taking it in the morning supports hydration and prepares your body for the day ahead. Gary Brecka specifically recommends Baja Gold(see 20% off iHerb coupon) as a cost-effective way to get trace minerals. It provides a full range of minerals the body requires for optimal health. 

Author’s note: Natural sea salts do contain trace minerals such as magnesium, potassium, and calcium, but the amounts present are extremely small. Research¹⁷Comparison of Salty Taste and Time Intensity of Sea and Land Salts from Around the World | Drake et al. | 2010 | Journal of Sensory Studies shows these trace minerals occur in milligram or sub-milligram quantities per serving and do not meaningfully contribute to daily nutrient requirements.

Cooking with Mineral Sea Salt

In addition to its health benefits, mineral sea salt can be used in cooking. It adds flavor and nutritional value to meals. Brecka suggests sprinkling it over dishes like steak with butter and mushrooms for a flavorful and nutritious touch.

Popular Mineral Sea Salt Brands for Performance

Baja Gold Mineral Sea Salt is one option Gary Brecka has suggested. However, there are several mineral-rich sea salts available that offer similar trace mineral profiles. Below are some other options.

Scroll right for full table →

You can listen to the complete discussion here – this section appears at ≈15:30

Final Thoughts

This article looked at the supplements that Gary Brecka often highlights as tools to support energy production, nutrient status, and overall metabolic health. His approach focuses on correcting potential deficiencies and supporting core biological processes such as methylation and cellular energy production. The emphasis is less on building a large daily stack and more on targeted support based on individual needs.

To go deeper, the next step is not simply adding more supplements. It is looking at the bigger picture. Factors like sleep quality, diet, stress levels, and physical activity all influence how well supplements work in the body.

Brecka also points to the value of blood work and biomarkers when deciding what type of nutritional support may be helpful. What works during periods of high stress or heavy training may not be necessary at other times.

If there is a supplement or topic from Brecka’s list you would like us to explore next, let us know. This space will continue to grow as new research and real world experiences shape how people approach health and performance.

Further Reading

If you found this post on the Gary Brecka supplement list helpful, you may also like:

• Andrew Huberman Supplement List – A science-driven stack focused on sleep optimization, cognitive performance, stress regulation, and foundational health using evidence-based protocols.
• Rhonda Patrick Supplement List – A longevity-focused protocol emphasizing micronutrients, omega-3s, vitamin D, magnesium, and compounds that support cellular health and aging.
• Joe Rogan Supplement List – A performance-focused supplement stack centered on cognitive enhancement, hormone support, recovery, and overall physical resilience.
• Bryan Johnson Supplement List – A longevity-driven supplement routine focused on biomarker optimization, cellular repair, and data-driven health interventions to slow aging and improve overall function.

FAQs

Image Credits

• First image: “Gary Brecka” by Gage Skidmore from Surprise, AZ, United States of America, modified, licensed under CC BY-SA 2.0

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