What Are The Best Biohacking 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? These are the best 47 biohacking supplements:

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

Some supplement companies sell products despite them being less effective than they could be, but you needn’t fall for their sales pitches.

There are 6 biohacking supplement groups, these are further broken down into Foundation and Block supplements, all this and more is explained below.

What are foundation supplements?

Foundation supplements 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.

What are block supplements?

Block supplements are the biohacking supplements you can build on top of the Foundation Supplements (the building blocks). This could be a real benefit to you, however they may not be right for everybody.

Some block supplements don’t have as much science to back up their claims but are proven. Block biohacking supplements should only be added to you “Stack” if they look like they’re suitable for your specific needs,. Otherwise, they could be a waste of money.

The Best Memory and Focus Biohacking Supplements

• Blueberries
• Bacopa Monnieri
• Caffeine with Theanine
• Cholinergics
• Creatine
• Fish Oil / Omega-3 Fatty Acids
• Uridine

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

Blueberries – foundation supplement

Blueberries 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 it’s simple to consume this excellent supplement.

Bacopa Monnieri – block supplement

Bacopa Monnieri is a plant used in traditional Indian medicine. It improves memory and focus. You need to take it for at least a month to start seeing the positive effects.

Caffeine with Theanine – block supplement

Caffeine and theanine 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 worth remembering that caffeine can affect your sleep. 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. Cycling stops you becoming too dependent on it and also makes a lower dose more effective.

Cholinergics – block supplement

Cholinergics supplements are shown to increase neurotransmitter activity. They help memory and attention span, especially in older people suffering from dementia.

Creatine – block supplement

Creatine is a commonly used supplement. It has memory and focus benefits because it’s fuel for cells.

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

Fish Oil / Omega-3 Fatty Acids – block supplement

Fish oil and omega 3 are a well-known supplement for the brain.

Salmon, sardines, and cod are good sources, as are many shellfish. In supplement form, Krill Oil is seen as the best. Just be careful to avoid mercury as many fish now have this.

Uridine – block supplement

There is very little uridine s 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.

You should avoid nicotine 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 Nootropics. Modafinil and Armodafinil are synthetic, prescription medications. We do cover this exciting subject on HackBiohacking too, so you may want to check this information out.

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

The Best 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 categories; falling asleep or waking up. These can both be helped with supplementation.

It’s also a good idea if you have sleep issues to use other biohacking sleep techniques.

Magnesium – foundation supplement

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

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

Melatonin – foundation supplement

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

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

As you wake up melatonin levels drop. As you start to fall asleep they rise again. Taking it before you want to sleep can speed up the time it takes to fall asleep.

Lavender – block supplement

Lavender has a relaxing scent and is widely used as an aromatherapy oil. It can be put in a bath, burned in a candle, vaporized or put on your pillow. This can also taken in pill form.

Lemon Balm – block supplement

Lemon balm is like lavender. It can be used to relax people in aromatherapy.

Valerian – block supplement

Valerian is a root that has been used as a sleep aid for many years. It can be taken as a tablet, capsule or tea.

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.

The Best 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.

Garlic – foundation supplement

Garlic, as it’s a natural supplement improves the ability of your white blood cells to fight unwanted intruders in our body.

Taking this 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 – foundation supplement

Vitamin C 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.

Colloidal Silver – block supplement

Colloidal Silver is made from tiny silver particles – yes the same as you’ll find in jewellery.

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 – block supplement

The echinacea 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 – block supplement

Elderberry has been used for centuries. It can be taken naturally or as a juice, syrup, pastilles or capsules.

Peopel claim 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) – block supplement

N-Acetyl Cysteine 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 – block supplement

The Pelargonium Sidoides plant can be taken when you first start feeling ill. 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 – block supplement

Spirulina 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 – block supplement

The herb Tinospora Cordifolia has been used in ayurvedic medicine to stimulate the immune system. It has properties similar to garlic and is available in power and capsule form, as well as in its natural form.

Zinc – block supplement

Zinc is a dietary mineral that 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.

The Best 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.

Cocoa – foundation supplement

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 – foundation supplement

Appearing again as a biohacking supplement, garlic can lower blood pressure. 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 – foundation supplement

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

They 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.

Carnitine – block supplement

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

CoenzymeQ10 – (CoQ10) – block supplement

CoenzymeQ10 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 – block supplement

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 – block supplement

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 – block supplement

You’ll find a variety of grape seed extract capsules and tablets on the market, so they’re easy to take. Grape seed has been used for thousands of years and supports your nitric oxide levels, helping to lower blood pressure. It’s also used to help those with high cholesterol.

Olive Leaf – block supplement

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

Olive Leaf can be used 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.

Pine Bark – block supplement

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

Resveratrol – block supplement

There’s a group of compounds titled polyphenols and resveratrol is part of that. Becuase resveratrol acts like antioxidants do and are found in peanuts, berries, grapes and red wine and one of the claimed benefits is it can help reduce blood pressure.

Taurine – block supplement

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 You can also find supplements for Taurine too.

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

Venotropics – block supplement

Venotropics 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 – block supplement

Vitamin K 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.

The 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. 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 and the two are not the same. That’s why what you should be consuming has to focus on this so you don’t loose muscle too.

Protein – foundation supplement

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.

5-Hydroxytryptophan – 5-HTP – block supplement

5-HTP 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 – block supplement

As a stimulant caffine 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 – block supplement

You may not be something you’ve heard about EGCGbut 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 – block supplement

Fibre is another well-known food. The benefit with it for fat loss is the body can use it but won’t absorb it, 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 – block supplement

MCTs are 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 in their makeup. They are less likely to be stored as fat in the body if not used.

P-Synephrine – block supplement

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

Yohimbine – block supplement

Found in tree bark Yohimbine 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.

The 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.

Carbohydrates – foundation supplement

I know low carb diets are fashionable and often talked about in biohacking. 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 needed.They’re not “evil” they just need to be eaten in moderation.

Creatine – foundation supplement

Creatine is seen as essential for people looking to build muscle. It 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 – foundation supplement

As mentioned before in the section on cardiovascular health, Nitrates are best consumed through food, especially leafy vegetables and beetroot. It can also be found in supplements, especially superfood and super green supplements.

Nitrates break down ito nitrites and these convert to nitric oxide as your body needs it.

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).hen 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 – foundation supplement

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 – foundation supplement

The body needs sugar to deliver energy to muscles. 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.

Ashwagandha – block supplement

The Ashwagandha 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 – block supplement

The three BCAA 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).

BCAAs are credited with is decreased muscle soreness and fatigue post-workout. As well as supplements, BCAAs are found in meat, fish, eggs and dairy products, so you can get them naturally.

Beta-Alanine – block supplement

Beta-Alanine is only useful in intense exercise where lactic acid kicks in after 60 seconds, which is why it’s a block supplement.

Blocking lactic acid has major benefits if that helps your training.

β-Hydroxy β-methylbutyric acid – HMB – block supplement

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

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

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

You should 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