Tim Ferriss Supplements List - What He Takes and Why (2025)

Tim Ferriss is known for relentless self-experimentation to find the optimal supplements, habits and routines to enhance his performance and well-being.

In this article, we’ll look at Ferriss’ current supplement routine – the compounds he takes regularly and others he uses periodically for specific functions.

Sleep Supplements:

Magnesium L-Threonate – 144 mg
Apigenin – 50 mg
L-Theanine – 200 mg

All are taken 30 – 60 minutes before bed.

Nootropic Supplements for Brain Performance:

Creatine – low dose (1 – 2 grams) taken daily
Ubiquinol – taken daily with creatine for cognitive benefits
Lion’s Mane Mushroom – taken occasionally
Lithium Orotate – 5 mg dose, periodically
MCT Oil – used strategically rather than daily

Anti-inflammatory & General Health Supplements:

Turmeric / Curcumin – taken in “Titantium Tea”
Fish Oil – taken regularly for many years
N-Acetyl Cysteine (NAC) – to support immune function
Methylsulfonylmethane (MSM) – for treating injuries
Athletic Greens – as “nutritional insurance”

Physical Performance & Recovery Supplements:

Collagen Protein – for joint health and workout recovery
Branched-Chain Amino Acids – to enhance muscle building & recovery
L-Glutamine – for gut health and muscle recovery
Zinc & Magnesium – for exercise recovery

Immune Support Supplements:

L-Lysine – to combat viral infections and cold sores
Apple Cider Vinegar – to support immune function
Medicinal Mushrooms – to enhance immune function

Tim Ferriss Sleep Supplements

Quality sleep is foundational for Ferriss, who aims to get 8 hours per night. He focuses on optimizing his sleep environment and habits before bed.

Ferriss, in his recent October 2023 podcast, discussed the sleep supplement combination he currently uses:

Magnesium L-Threonate
Apigenin
L-Theanine

We will look at each of these in more detail below:

Magnesium L-Threonate

Ferriss prefers this form of magnesium to support relaxation and sleep. He takes it nightly as part of his evening routine. Magnesium plays roles in muscle and nerve function,¹ and deficiency can negatively impact sleep quality.²

The reason why he specifically prefers the L-Threonate form is that he thinks this form selectively targets the brain and thus is absorbed well by brain tissue.³

Ferriss doesn’t mention how much he’s taking anywhere but the standard serving (4 capsules) contains 144 mg of elemental magnesium.

Examples of reputable brands of L-Threonate include:

DoubleWood – L-Threonate – 144 mg x 25 servings (see 20% off coupon code)
Momentous – L-Threonate – 144 mg x 30 servings (see 20% off discount code)

Apigenin

Apigenin is a natural compound found in chamomile tea that can help initiate sleep by increasing GABA in the brain.⁴

Ferriss said he takes 50mg of apigenin each night.

Examples of brands include:

Momentous – Apigenin – 50 mg (see 20% off discount code)
Double Wood – Apigenin – 50 mg (see 20% off coupon code)

L-Theanine

An amino acid found in tea leaves that has anti-anxiety qualities.⁵ Ferriss takes it to help calm the mind and body for restful sleep. Again, he doesn’t specifically mention how much he takes, however, his preferred brand, Momentous, recommends taking 200 mg 30-60 minutes before bed.

By stacking these 3 sleep supplements, Tim Ferriss aims to fall asleep faster, sleep deeper through the night, and wake up feeling refreshed.

Examples of reputable brands include:

DoubleWood – Theanine – 200 mg x 120 capsules (see 20% off discount code)
Momentous – Theanine – 200 mg x 60 capsules (see 20% off discount code)

Nootropics for Brain Performance

Nootropics, often referred to as “smart drugs” or “cognitive enhancers,” are substances that are claimed to improve mental functions such as memory, creativity, and focus.⁶

While Ferriss emphasizes lifestyle factors like exercise and meditation for cognitive health, he uses nootropics as well. He mentioned in a 2020 video that he has Alzheimer’s’ in his family tree and thus is cognizant of the need to take preventative measures.

He also previously mentioned that he’s tried every nootropic imaginable, whether over-the-counter, prescription, or otherwise. He thinks that for 90% of the options, the short-term benefits are not worth the long-term side effects. However, he seems to like the remaining 10%.

Here are his current favorite Nootropics:

Creatine

Creatine is well-known for enhancing muscle strength and endurance, but it’s also emerging as a promising nootropic for cognitive benefits. While many associate creatine with athletes and bodybuilders, its potential for boosting brain function is now drawing attention

Creatine helps in the production of ATP, the primary form of energy for our cells, including brain cells.⁷ This energy boost can potentially enhance brain function, particularly in tasks requiring quick thinking or problem-solving.⁸

Ferriss has been vocal about the benefits of creatine beyond just muscle building for years.

In a 2017 podcast, Ferriss shared that he consumes creatine monohydrate powder daily due to its cognitive advantages. He noted experiencing enhanced clarity and focus shortly after beginning his creatine regimen. Furthermore, in a 2016 video, he suggested that individuals with a family history of neurodegenerative diseases like Alzheimer’s could potentially benefit from creatine.

Lastly, in his October 2023 podcast, Ferriss mentioned that he continues to include creatine in his supplement regimen.

His long-standing endorsement highlights creatine’s dual utility as both a physical and mental enhancer.

In terms of dose, in the 2017 podcast Kevin Rose asked him what sort of dose, like 1 to 2 grams, and Tim said yeah, a low dose, I’d have to check the bottle. 1 to 2 grams would be a low dose, compared to the 5 grams and upward people use in muscle-building programs.

Reputable brands of creatine powder include:

Product	Quantity	Price	Cost per 5g
Momentous – Creatine	450 grams	$31 with coupon	$0.34
Double Wood – Creatine	500 grams	$24 with coupon	$0.24
NOW – Creatine (Capsules)	120 x 750 mg	$11	$0.63
Life Extension – Creatine (Capsules)	120 * 500 mg	$13	$1.05

Ubiquinol

This is the active, more bioavailable form of Coenzyme Q10 that Ferriss takes regularly according to his 2017 podcast. The intention is to support mitochondrial function and cardiovascular health through its antioxidant properties.⁹

He thinks Ubiquionol pairs well with Creatine. He didn’t mention the dose for Ubiquinol, however, the typical dose is around 100 – 200 mg.

Examples of brands of Ubiquinol include:

Solgar – Ubiquinol – 100 mg (see 20% off coupon code)
Solgar Ubiquinol – 200 mg (see 20% off coupon code)
Jarrow Ubiquinol – 100 mg (see 20% off coupon code)

Lion’s Mane Mushroom

Occasionally Ferriss will take lion’s mane extract, maybe 2-3 times a week as he mentioned in his 2016 article called “My Favorite Smart Drugs”.

Lion’s mane contains compounds that can stimulate neuron growth, making it potentially beneficial for cognitive enhancement.¹⁰

Examples of brands Lion’s Mane include:

Fungi Perfecti Host Defence – Lion’s Mane – 500 mg capsules
Fungi Perfecti Host Defence – Lion’s Mane – 100 gram powder

Lithium Orotate

Lithium orotate is a dietary supplement used to support mood and mental health, believed to have a calming effect on the brain.

In his 2018 podcast, Ferriss mentioned he takes low-dose lithium orotate supplements (5mg elemental lithium) periodically. At this dosage, lithium may provide mood stabilization and neuroprotective qualities without significant side effects.¹¹

In his experience, lithium takes the edge off and mitigates anxiety to some extent.

Examples of brands of Lithium Orotate include:

KAL – Lithium Orotate – 5 mg capsules
Swanson – Lithium Orotate – 5 mg capsules

MCT Oil

In a 2016 interview, Ferriss referred to MCT oil as one of his top 3 supplements, utilizing it to induce a state of nutritional ketosis for the resulting cognitive enhancement it can provide.¹²

Examples of brands of MCT Oil include:

Quest – MCT Oil – powder – 454 grams
Bulletproof – MCT Oil – 473 ml

Anti-Inflammatory & General Health

Ferriss has mentioned taking several supplements with the goal of reducing inflammation and promoting general health.

Chronic inflammation is linked to many diseases and aging, so controlling inflammation is a priority.¹³ Antioxidants help counter the cell damage caused by oxidative stress that is a key driver of inflammation.¹⁴

Tim Ferriss focuses on a combination of natural compounds that we will discuss below.

Turmeric / Curcumin

Curcumin is a natural compound found in turmeric, widely used for its anti-inflammatory and antioxidant properties to support overall health and well-being.¹⁵

Ferriss referred to curcumin as one of his top 3 supplements in a 2016 Men’s Health Magazine interview (the other two were fish oil and medium-chain triglycerides). However, he didn’t mention the details of his curcumin dose and use cases.

We do however know he takes turmeric, of which the active compound is curcumin, as part of his “Titanium Tea” – explained here.

While Tim hasn’t mentioned his favorite type of curcumin, his friend, and renowned longevity expert, Peter Attia, likes Theracurmin. Examples include:

Natural Factors – Theracurmin – 30 mg per capsule
Natural Factors – Theracurmin – 60 mg per capsule
Source Naturals – Theracurmin – 60 mg* per capsule

Fish Oil

Fish oil is a staple supplement Ferriss has taken for many years. He appears to have talked about using fish oil regularly since the start of his career.

In a 2016 interview, Ferriss said that fish oil is among his top three supplements and according to a 2017 podcast, he aims to take it daily for wide-ranging health benefits such as cognitive performance, recovery, and anti-inflammation purposes.

Examples of brands of Fish Oil include:

Name	Price	Flavored?	Quantity	EPA/DHA	Total Oxidation*	Heavy Metals*	IFOS Test
Viva Naturals Triple Strength	$22 with coupon	Unflavored	90 soft gels	773 / 269 mg	7.39	Passed	Link
Carlson Maximum Omega 2000	$29 with coupon	Lemon Flavor	60 soft gels	668 / 284 mg	5.04	Passed	Link
Thorne Super EPA	$33 with coupon	Unflavored	90 soft gels	425 / 270 mg	No data**	No data**	N/A**
Momentous Omega-3	$32 with coupon	Lemon Flavor	60 soft gels	375 / 375 mg	No data**	No data**	N/A**

*Oxidation levels & heavy metal results come via IFOS batch tests
**Thorne and Momentous do not participate in IFOS testing, hence no data

N-Acetyl Cysteine (NAC)

NAC (N-Acetyl Cysteine) is a supplement form of cysteine, used for its antioxidant properties and to support respiratory health, detoxification, and brain health.¹⁶

Ferriss said he uses NAC periodically, such as when traveling, for its ability to support immune function and glutathione production based on his 2018 podcast.

Ferriss has been diagnosed with bipolar depression (see 1m 15s). There’s research suggesting that NAC can help stabilize the fluctuations linked to bipolar disorder, findings that Ferriss considers encouraging.¹⁷

Examples of brands of NAC include:

Life’s Extension – NAC – 600 mg x 60 capsules (cellulose)
Swanson – NAC 1,000 mg x 60 capsules (gelatin)

Methylsulfonylmethane (MSM)

In his 2021 podcast, Ferriss mentioned he adds MSM in when trying to treat or prevent certain injuries. MSM provides bioavailable sulfur that is required for connective tissue repair and reducing inflammation.¹⁸

Examples of brands of MSM include:

Jarrow – MSM – 1,000 mg x 200 veggie capsules
Life Extension – MSM – 1,000 mg x 100 capsules (gelatin)

Athletic Greens

A greens powder that provides broad spectrum micronutrients and antioxidants. He views it as nutritional insurance.

Athletic Greens have been a long-time sponsor of Ferriss’s podcast (still sponsoring in October 2023), and he says he has used them for a long time.

Interestingly, in the past, Rhonda Patrick has queried whether Athletic Greens are actively testing the spirulina they use for toxins called microcystins – and the answer hasn’t been forthcoming. See here for more info.

Physical Performance & Recovery

Optimizing physical performance and accelerating workout recovery are priorities for Ferriss Ferriss.

He uses/has used targeted supplements to reduce muscle damage, improve endurance, speed up post-exercise healing, and support joint health:

Collagen Protein

Consuming collagen protein powder has been part of Ferriss’ daily regimen for many years now according to a 2017 podcast. He uses it for benefits related to joint health, workout recovery, and injury prevention.¹⁹

Collagen sources include:

Great Lakes Collagen – use 10% off coupon code
Vital Proteins Collagen

Branched-Chain Amino Acids

Ferriss has talked about BCAAs quite a few times. He uses BCAA supplements surrounding exercise for their capacity to reduce muscle damage from intense training while also enhancing performance based on his discussions of fitness and recovery.

Examples of brands of BCAAs include:

California Gold – BCAAs (Ajipure) Powder – 454 grams
Optimized Nutrition – BCAA Capsules – 500 mg (gelatin)

L-Glutamine

L-Glutamine is an amino acid supplement Ferriss takes in certain contexts for optimizing gut health and accelerating post-workout muscle recovery according to his talks on exercise and nutrition.

Sources of L-Glutamine include:

Momentous – L-Glutamine – 300g powder (see 20% off discount code)
Double Wood – L-Glutamine – 500 g powder (see 20% off coupon code)
NOW – L-Glutamine – 1 lbs (454g) powder (see 20% off coupon code)

Zinc & Magnesium

Ferriss has mentioned taking these trace minerals before bed in the past with the aim of supporting recovery according to his fitness discussions. Deficiencies in zinc and magnesium can impair health in many ways.²⁰ ²¹

Example brands of Zinc include:

Momentous – Zinc Picolinate – 15 mg per capsule
Double Wood – Zinc Picolinate – 50 mg per capsule

Example brands of Magnesium include:

Immune Support

Tim Ferriss aims to optimize immune function through lifestyle habits, but uses supplements periodically as well. A strong immune system is critical for health and prevents downtime from sickness.²²

Ferriss focuses on compounds that may provide antiviral effects, enhance immune cell activity, or raise glutathione levels:

L-Lysine

Ferriss mentioned in an old “random show” episode that he periodically takes the amino acid lysine when aiming to control viral outbreaks and cold sores.. Lysine has antiviral properties and can help manage viral infections.²³

Examples of brands of L-Lysine include:

Life Extension – L-Lysine – 620 mg x 100 capsules (cellulose)
NOW – L-Lysine – 1,000 mg x 250 veg capsules

Apple Cider Vinegar

In his 2018 podcast, Ferriss mentioned his longstanding daily habit of 1-2 tablespoons of ACV mixed in water that he does both morning and evening. He thinks the vinegar helps boost his immune function.

Examples of brands of ACV include:

Bragg – Organic Apple Cider Vinegar, Raw, Unfiltered
Dynamic Health, Apple Cider Vinegar with Mother

Medicinal Mushrooms

Ferriss, in his 2017 podcast with Kevin Rose, said he occasionally supplements with certain mushroom extracts like turkey tail, reishi and cordyceps for their potential to enhance immune system function.

Examples of brands of Medicinal Mushrooms include:

Four Sigmatic, Protect Mix w/ Chaga – 20 packets
Four Sigmatic, Chill Mix w/ Reishi – 20 packets

Roundup

In this post I’ve aimed to cover some of the more interesting supplements Tim Ferriss talks about.

Ferriss takes a systematic approach to supplements – experimenting extensively to find what works best for his body, needs and goals. He uses select compounds to enhance sleep, cognition, performance, immunity and longevity alongside pursuing a healthy lifestyle.

He stresses personalization – what works for him may not work for others and he cycles many supplements or takes them periodically as needed to avoid overuse.

If there’s a supplement you think I’ve missed, and you’d like to see covered, let me know below in the comments.

References

1
The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article | Xue et al. | 2019 | Iranian Journal of Public Health
2
The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature | Arab et al. | 2022 | Biological Trace Element Research
3
Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson’s Disease | Shen et al. | 2019 | Neuropsychiatric Disease and Treatment
4
Enhancement of Pentobarbital-Induced Sleep by Apigenin Through Chloride Ion Channel Activation | Kim et al. | 2012 | Archives of Pharmacal Research
5
The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review | Williams et al. | 2019 | Plant Foods for Human Nutrition
6
Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs | Malik & Tlustos | 2022
7
Creatine and Its Potential Therapeutic Value for Targeting Cellular Energy Impairment in Neurodegenerative Diseases | Adhihetty & Beal | 2008 | NeuroMolecular Medicine
8
Dose–Response of Creatine Supplementation on Cognitive Function in Healthy Young Adults | Moriarty et al. | 2023 | Brain Science
9
Bioenergetic and Antioxidant Properties of Coenzyme Q10: Recent Developments | Tiano | 2007 | Molecular Biotechnology
10
Neuroregenerative Potential of Lion’s Mane Mushroom, Hericium Erinaceus (Bull.: Fr.) Pers. (Higher Basidiomycetes), in the Treatment of Peripheral Nerve Injury (Review) | Wong et al. | 2012 | International Journal of Medicinal Mushrooms
11
A new look at an old drug: neuroprotective effects and therapeutic potentials of lithium salts | Musetti et al. | 2022 | Neuropsychiatric Disease and Treatment
12
Medium Chain Triglycerides induce mild ketosis and may improve cognition in Alzheimer’s disease. A systematic review and meta-analysis of human studies | Kapogiannis et al. | 2019 | Ageing Research Reviews
13
Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty | Ferucci & Fabri | 2018 | Nature Reviews Cardiology
14
Reductive Stress in Inflammation-Associated Diseases and the Pro-Oxidant Effect of Antioxidant Agents | Perez-Torres et al. | 2017 | International Journal of Molecular Sciences
15
Turmeric and Curcumin: From Traditional to Modern Medicine | Akaberi et al. | 2021 | Studies on Biomarkers and New Targets in Aging Research in Iran
16
A Review on Various Uses of N-Acetyl Cysteine | Mokthari et al. | 2021 | Cell Journal
17
N-acetylcysteine in the treatment of psychiatric disorders: current status and future prospects | Minarini et al. | 2016 | Expert Opinion on Drug Metabolism & Toxicology
18
Methylsulfonylmethane: Antiinflammatory Actions and Usage for Arthritic Conditions | Butawan et al. | 2019 | Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases
19
The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review | Harper et al. | 2021 | Amino Acids
20
Discovery of Human Zinc Deficiency: Its Impact on Human Health and Disease | Prasad | 2013 | Advances in Nutrition
21
Magnesium in Man: Implications for Health and Disease | Boaij et al. | 2015 | Physiological Reviews
22
The Role of the Immune System Beyond the Fight Against Infection | Sattler | 2017 | The Immunology of Cardiovascular Homeostasis and Pathology
23
L-lysine: Its antagonism with L-arginine in controlling viral infection. Narrative literature review | Pedrazini et al. | 2022 | British Journal of Clinical Pharmacology

Tim Ferriss Supplements List – What He Takes and Why (2025)