NMN supplements typically show noticeable effects, such as increased energy and focus, within a few days to weeks, while long-term benefits like improved metabolism and anti-aging effects may take months.
Gary Brecka’s Supplement List: The Biohacker Stack Explained
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Key takeaways:
- Supplements, such as NMN, Resveratrol, Omega-3 Fatty Acids, are among the top options for improving physical and mental health.
- The most important criteria for high-quality supplements is their purity and being tested by a third party to avoid contaminants and ineffective usage.
- Brecka’s recommendations will serve the needs for those who are looking to improve their longevity through better energy levels and long-term cardiovascular health.
When you decide to improve your health, you might not know where to start. People who are sophisticated in the field come as one of the top sources of information in this day and age. But today everybody is giving advice, and you might be left wondering who to trust.
You should not jump into practicing tips and tricks of any sports influencer or so-called diet expert you find online without having prior understanding of who the adviser is and where their advice comes from.
Let’s take a look at the experienced professional’s take on the best supplements to improve your health.
Who Is Gary Brecka and Why Should You Care About His Stack?
Gary Brecka isn’t your regular health influencer with baseless advice or common knowledge you can gather without much effort.
Brecka is a biologist and longevity expert with solid experience in consulting people looking to optimize their health, including elite athletes and celebrities.
His approach to supplementation underlines science-backed nutrients that enhance energy production, support cardiovascular function, and promote healthy blood pressure.
Brecka’s viral takes on health topics usually don’t go along the trends. On the contrary, he creates trends that might seem like coming out of nowhere. And yet, his bits of advice are rooted in deep research into human health.
From his work in genetic testing to uncovering nutrient deficiencies, Brecka has gained credibility by helping people achieve tangible improvements in immune function, testosterone production, thyroid function, and mental clarity.
What Supplements Does Gary Brecka Recommend?
Brecka’s supplement stack is designed to optimize immune system support, improve cognitive function, and slow aging. Here are the core supplements he recommends:
- NMN (Nicotinamide Mononucleotide): Supports NAD+ levels for energy production and cellular repair (1). Recommended dosage: 250-1,200 mg per day, taken in the morning on an empty stomach.
- Resveratrol: Works well with NMN for anti-aging and cardiovascular health (2). Recommended dosage: 250-1,000 mg per day, taken with a source of fats.
- Omega-3 Fatty Acids: Provides healthy fats for brain health and reduces inflammation (3). Recommended dosage: 250-1,000 mg of EPA and DHA combined per day, taken with food.
- Vitamin D3 & K2: Enhances bone health (4), regulates blood pressure (5), and improves immune function. Recommended dosage: 5000 IU of Vitamin D3 and 100 mcg of K2 per day, taken with food.
- Magnesium: Supports muscle relaxation, sleep, and testosterone production (6). Recommended dosage: 200-400 mg per day, taken in the evening.
- Vitamin B12: Essential for mental clarity, red blood cell formation, and nerve function (7). Recommended dosage: 2.4 mcg per day, taken in the morning.
- CoQ10: Boosts mitochondrial function for sustained energy production and cardiovascular health (8). Recommended dosage: 100-200 mg per day, taken with food.
Brecka emphasizes clean, high-quality, third-party-tested supplements. He tends to skip trendy compounds that lack research and are not evidence-based.
Instead, he prioritizes bioavailable forms of vitamins and minerals that are easily absorbed in the brain to make a direct impact on human health.
Methylated Vitamins: Why Does Gary Brecka Recommend Them?
Methylation is a biochemical process in which a small molecule called a methyl group gets added to DNA or other molecules. It affects molecules interacting with each other making an impact on everything from detoxification to DNA repair (9).
Methylated vitamins are pre-activated forms, therefore, the body can use them immediately. They are ideal for people with genetic mutations like MTHFR (Methylenetetrahydrofolate reductase).
If you want to know if a supplement is methylated, you just need to check the label for specific forms:
- Methylcobalamin (B12) instead of cyanocobalamin.
- 5-MTHF (Folate) instead of folic acid.
If you have the MTHFR mutation, your body struggles to process certain B vitamins which can lead to issues with immune function, energy levels, and cardiovascular function.
Methylated vitamins can be processed at ease circumventing all this trouble.
NMN and Resveratrol – A Power Duo for Anti-Aging
NMN and Resveratrol are two of the most powerful anti-aging compounds in Brecka’s stack.
What they do:
- Boost NAD+ levels, crucial for cellular repair and energy production.
- Improve cardiovascular function and mitochondrial health.
- Reduce inflammation and support healthy aging.
When to take them:
- NMN: Best taken in the morning on an empty stomach.
- Resveratrol: Works best with a source of high-quality fats, like olive oil or nuts.
If you are looking for the best NMN and Resveratrol products, you don’t need to look further than partiQlar’s brand for purity and potency in their NMN and Resveratrol products.
Gary’s Morning Routine
One of Brecka’s most talked-about habits is the 30/30/30 rule: 30 grams of protein within 30 minutes of waking, followed by 30 minutes of movement.
Suggested daily timing
Supplement | Fasted or fed? | Dosage recommendation |
NMN | Fasted | 250-1,200 mg |
Resveratrol | With unsaturated fats | 250-1,000 mg |
Omega-3s | With food | 250-1,000 mg |
Vitamin D3 & K2 | With food | 5000 IU D3, 100 mcg K2 |
Magnesium | Evening before bed | 200-400 mg |
B12 | Morning for mental clarity | 2.4 mcg |
Is This Supplement Stack Right for You?
As you can see, Brecka’s recommendations are optimal for those who are looking to improve their energy, support thyroid function, and promote long-term cardiovascular health.
These benefits can help with athletic performance and also with overall longevity and well-being helping prevent physical and cognitive decline and compensate for nutrient deficiencies regardless of your physical activity.
Since individual needs and risks might differ, everyone should consider consulting a healthcare professional before taking new supplements.
If you have some condition or you are in doubt about dosages and whether they will not interfere with medication, don’t hesitate to seek medical advice.
Poorly sourced supplements can contain contaminants or ineffective doses. Always look for third-party-tested products to ensure purity and efficacy.
Build Your Own Biohacker Stack
If you want to create a personalized biohacking regimen, start with well-sourced, bioavailable supplements. You will not be disappointed with partiQlar’s NMN and Resveratrol which are great options for those serious about longevity and human health.
By following Brecka’s blueprint, you can take control of your immune system, testosterone level, blood pressure, and overall aging process, making informed choices that truly support your health journey.
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