Tim Ferriss Supplement List

A Breakdown of Tim Ferriss’s Supplement Stack

Tim Ferriss is a bestselling author known for experimenting with improving health and productivity. He tries all sorts of supplements to see which ones work and which don’t, helping him build a straightforward and effective supplement routine.

Tim Ferriss organizes his supplement routine around specific health goals. Each category targets a core aspect of performance, daily function, recovery, brain health, or immunity. The following section outlines his regular supplements as daily essentials, backed by research and personal testing.

People pay attention to his advice because it is clear and effective. Here’s a list of the main supplements he takes regularly.

Daily Essentials

These basic supplements help Ferriss stay energized, focused, healthy, and ready to tackle his busy life. He sees them as must-haves for good health.

Berberine

Ferriss takes berberine, a natural substance backed by research, to help keep his blood sugar in check and support his metabolism.   ^[1]

• Blood sugar control: Berberine boosts insulin sensitivity and helps keep glucose levels stable after meals. 
  
• Natural option: Ferriss sees it as a plant-based alternative to medications like Metformin. 
• Timing matters: He usually takes 500 mg with meals to improve absorption and manage spikes in blood sugar. 
  

Berberine is integral to Ferriss’s routine for steady energy and metabolic health. 

Curcumin

Ferriss relies on curcumin for its anti-inflammatory benefits, which help with joint pain and digestion.   ^[2]

• Anti-inflammatory: Curcumin reduces inflammation throughout the body, making it easier on joints and internal organs. 
• Better absorption: He takes it with black pepper extract to boost his absorption. 
• Daily use: It is a part of his routine to help with muscle recovery and lower oxidative stress.  

Curcumin helps Ferriss manage inflammation and supports movement and long-term health.  

Omega-3 Phospholipids

Ferriss prefers omega-3s in phospholipid form for better absorption and brain health compared to regular fish oil. 
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• Brain and heart health: These healthy fats support cognitive function and help protect the heart. 
• Better uptake: He uses the phospholipid version, often from krill oil, for better effectiveness. 
• Pure sources: Ferriss chooses clean products to avoid heavy metals and keep things consistent. 
  

This supplement helps Ferriss stay sharp mentally and supports his heart health.

Brain and Mood Support

This area of Ferriss’s routine focuses on improving attention, memory, mood, and sleep. His supplements aim to boost brain function and help the nervous system recover.

Lion’s Mane Mushroom

Ferriss likes Lion’s Mane because it keeps his brain healthy and enhances focus. It helps with mental performance without causing jitters.

• Good for brain health: This mushroom aids in nerve repair and supports long-term brain wellness.
• Clears up thoughts: He uses it for better memory, focus, and brain adaptability.
• Pairs well with other supplements: He often combines it with other brain boosters for better results.

Lion’s Mane is key in Ferriss’s strategy for improving his brain function.

MCT Oil

MCT oil provides Ferriss with quick energy for both his body and mind. It keeps him focused, especially when he’s fasting or working hard.

• Quick brain energy: Medium-chain triglycerides give him immediate energy.
• Boosts mental focus: Ferriss finds it helpful to stay on task, especially when he’s not eating.
• Morning mix: He adds MCT oil to his coffee or other supplements to clear his mind.

MCT oil is a must-have for Ferriss to maintain his mental energy and productivity.

Lithium Orotate

Ferriss uses lithium orotate in small doses to help with mood and stress without the side effects of medications. It allows him to stay balanced during tough times.

• Mood support: A tiny bit of lithium orotate helps him stay emotionally steady.
• Safe and accessible: This form is easy to use compared to prescription lithium for mood assistance.
• Eases stress: He relies on it when feeling anxious or overwhelmed.
  

Lithium orotate is a gentle, research-backed way for Ferriss to manage mood and stress.

L-Theanine, Apigenin, Magnesium L-Threonate

This combination supports Ferriss’s sleep and relaxation practices by soothing the nervous system and aiding recovery. He takes them at night to help him wind down.
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• Calming effects: L-Theanine helps him relax and focus, especially with caffeine.
• Boosts sleep quality: Apigenin and Magnesium L-Threonate work to balance stress hormones and improve sleep.
• Night routine: Ferriss takes these to help his brain rest and recuperate.
  

These supplements are part of Ferriss’s plan to keep a steady sleep routine and recover from demanding mental tasks.

Longevity and Well-Being

Tim Ferriss focuses on long-term health and slowing ageing by using supplements that help with cell repair, better metabolism, and mitochondrial support. He focuses on preventive methods with solid research and some personal testing.

Apple Cider Vinegar

Ferriss likes to drink apple cider vinegar (ACV) to help with metabolism and digestion. He usually takes it before meals to check his blood sugar levels.
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• Blood sugar control: ACV helps slow down how quickly carbohydrates break down, keeping glucose levels lower after meals. 
• Digestion boost: He appreciates how it helps with stomach acid and enzymes.
  
• Affordable and effective: Ferriss sees ACV as an easy way to support metabolism and gut health.
  

In short, apple cider vinegar is a simple but valuable part of Ferriss’s routine for staying healthy.

Ubiquinol, PQQ, Ergothioneine, Taurine

These supplements focus on mitochondrial health and energy production, key parts of Ferriss’s approach to aging well.
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• Mitochondrial support: Ubiquinol and PQQ help produce energy and protect cells from damage. 
• Antioxidant properties: Ergothioneine acts like a cell protector, helping fight off harmful elements. 
• Long-term health: Taurine is good for heart health, insulin sensitivity, and overall cell longevity.

In short, these supplements are at the heart of Ferriss’s approach to supporting energy and fighting aging.

Metformin and Rapamycin

Ferriss looks into more advanced methods for longevity through the medical use of Metformin and Rapamycin, which should only be used under a doctor’s care.

• Prescription-only: These supplements cannot be bought freely; they require a prescription from a healthcare provider. 
• Anti-aging effects: Metformin could help lower the risk of age-related illnesses, while Rapamycin helps slow cell aging. 
• Careful use: Ferriss suggests monitoring blood tests and not taking them daily to minimize risks.
  

Metformin and Rapamycin demonstrate Ferriss’s careful, research-based approach to finding new ways to live longer.

Athletic Performance and Recovery

To boost his training, Ferriss adds supplements that help build strength, speed up recovery, and keep hormones in check. This way, he can train hard without overdoing it.

Creatine

Creatine is a key part of Ferriss’s routine for both body and brain. He takes it regularly to increase energy levels during workouts. ^[7]

• Strength and power: Creatine helps improve explosive strength and muscle endurance.
• Brain benefits: Ferriss appreciates it for supporting energy in the brain and keeping it sharp.
• Safe and proven: He follows a standard daily dose of around 5g to keep it steady over time.

Creatine is an excellent supplement for both physical and mental strength.

L-glutamine and Protein Powders

Ferriss also uses these after workouts to help his muscles recover, reduce soreness, and support lean muscle growth. They’re great for staying fit without adding unwanted weight.
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• Muscle recovery: L-Glutamine helps cut down inflammation and supports the immune system.
• Easy protein intake: He picks protein powders to meet his protein needs after training.
  
• Travel-friendly: These are easy to digest and tasty, with low sugar.

These supplements help Ferriss recover quicker and keep up with his training.

Sleep Optimization

Ferriss uses specific supplements to improve his sleep quality. These help him fall asleep, chill out, and stay asleep through the night. His method is simple and focused on getting good rest.

Melatonin

Ferriss occasionally takes melatonin to help manage his sleep pattern, especially when traveling. ^[9]

• Helps with sleep: Melatonin helps the body produce sleep hormones.
  
• Great for travel: He finds it useful for jet lag and messed-up sleep schedules.
• Low doses preferred: He usually takes 0.3–0.5 mg to avoid the grogginess that can come with larger doses.
  

Ferriss sees melatonin as a helpful stimulant for sleep rather than something he needs all the time.

Zinc and Magnesium

These two supplements help Ferriss sleep more soundly and relax his muscles, playing a big part in his nighttime routine.
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• Promotes calmness: Magnesium helps his muscles relax and soothes the nervous system for better sleep.
• Supports hormone function: Zinc aids in regulating melatonin and testosterone, which helps with sleep stability.
  
• Combined for better results: Ferriss often takes them together for better sleep quality.

In conclusion, zinc and magnesium are key players in Ferriss’s routine, helping him rest and recover while he sleeps.

References

1. Dong, H., Wang, N., Zhao, L., & Lu, F. (2012). Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2012, 591654. PubMed
2. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: a review of its effects on human health. Foods, 6(10), 92. PubMed
3. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1–7. PubMed
4. Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients, 11(10), 2362. PubMed
5. Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282. PubMed
6. Rosenfeldt, F. L., Haas, S. J., Krum, H., Hadj, A., Ng, K., Leong, J. Y., & Watts, G. F. (2007). Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. Journal of Human Hypertension, 21(4), 297–306. PubMed
7. Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831. PubMed
8. Legault, Z., Bagnall, N., & Bhullar, A. S. (2015). The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise. International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417–426. PubMed
9. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS ONE, 8(5), e63773. PubMed
10. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can magnesium enhance exercise performance? Nutrients, 9(9), 946. PubMed