Vitamin D3
Daily D3 through the darker months, usually paired with K2
At higher latitudes, most people are short of this hormone precursor for half the year. Doses in these stacks typically run from 1,000 to 5,000 IU daily, usually alongside K2 and taken with a fatty meal for absorption. Rhonda Patrick aims at a blood level rather than a fixed dose, since both deficiency and excess are possible.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
2,000 IU of vitamin D3 a day, inside the Essentials capsules.
Source: Blueprint: Essentials capsules - Dave AspreyDoes it
Biohacker · Bulletproof Coffee
Takes D3 as part of a combined D, A, K2 and E softgel from his own Suppgrade Labs, and insists K2 always goes alongside D3 so calcium heads for bone rather than soft tissue. He talks about aiming at a blood level rather than a fixed dose, since he says requirements vary with genetics.
Source: Dave Asprey blog: Top 10 Supplements (almost) Everyone Should be Taking - Kelly StarrettDoes it
Doctor of physical therapy · The Ready State
Runs chronically low on vitamin D by his own account, so he either takes it or, as he puts it, nukes himself in the sun.
Source: The Tim Ferriss Show: Kelly Starrett Q&A, episode 85 transcript - Mark HymanDoes it
Physician · The Dr. Hyman Show · author of Young Forever
On the short list he says he takes every day. He tells listeners to pick the D3 form and take it with fat, describes vitamin D as acting more like a hormone than a vitamin, and thinks most people test low.
Source: The Dr. Hyman Show: How To Choose The Best Supplements (episode transcript) - Rhonda PatrickDoes it
Biomedical scientist · FoundMyFitness
Around 2,000 IU of vitamin D after dinner, aimed at a blood level of 40 to 60 ng/mL rather than at a fixed dose for everyone.
Source: FoundMyFitness: her 2025 supplement routine - Daniel AmenRecommends
Psychiatrist · Change Your Brain, Change Your Life
Up to 42% of Americans run insufficient, according to his university's supplement page, which suggests pairing D3 with magnesium and vitamin K2 rather than K1 for absorption. Sunlight comes first in the same piece, framed as a decent excuse for a walk outside.
Source: Amen University: How Nutritional Supplements Support Brain Health
Aimed at the same thing
Other entries filed under longevity or energy.
- Supplement$$$Cheap: Roughly under $50, or under $15/month.
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.
AG1 (Athletic Greens)
Powdered greens and vitamin blend taken as a morning drink
On record from 3 of 62 tracked people: 3 do it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - Supplement$$$Expensive: Several hundred dollars and up.
Bioniq personalized supplements
One daily granule formula built from your blood test results, adjusted over time
On record from 1 of 62 tracked people: 1 does it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Prebiotic fiber supplement
A daily fiber powder to top up what the diet misses
On record from 1 of 62 tracked people: 1 does it
Supplement entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.