Tim Ferriss Supplements

Perhaps it’s only fitting that Tim’s success as an author was preceded by his attempt to make the perfect productivity-boosting brain food.

Tim’s first business was a supplement company, Brain Quicken, that began making nootropics way before they were cool!

But what does Tim recommend today?

Has his supplement routine evolved at all since those early BrainQuicken days?

Who Is Tim Ferriss?

First things first, though: who is Tim Ferriss in the first place?

Tim’s own website describes him as an:

early-stage technology investor/advisor and the author of five #1 New York Times and Wall Street Journal bestsellers, including The 4-Hour Workweek and Tools of Titans.

The Wall Street Journal describes him as “A cross between Jack Welch and a Buddhist monk,” while The Observer calls him “the Oprah of audio.”

I’ve personally followed Tim Ferriss for quite a few years now.

Like so many others, I discovered him from his first and most famous book, The 4-Hour Body.

This book took a distilled-down approach to do business that apparently resonated with tons of people!

Is Tim’s approach to health and wellness equally streamlined, though?

He’s said to be a fan of Athletic Greens AG1 (on that note, check out my review of the best greens powders here).

Tim is also a passionate advocate for psychedelic-based therapies, so much so that he’s been an early investor in several psychedelic startups.

While I won’t be delving into his psychedelic use here, I will cover virtually every other aspect of his supplement routine.

Keep reading to learn more.

Tim Ferriss’s Top Supplement Recommendations

Tim’s supplement recommendations center around boosting fat loss and improving cognitive function.

He tends to prioritize herbs and spices over vitamins and minerals — an approach that apparently works for him but may not work for everyone else.

Berberine

Berberine is an herb with a long history of use within TCM (traditional Chinese medicine).

Berberine confers many of its benefits through its ability to lower blood sugar levels.

Tim supplements with berberine, for this reason, preferring to take it after high-glycemic meals.

Berberine may also have anti-inflammatory and anti-bacterial properties, making it useful for those who want to stay healthy throughout flu season.

If you want to try berberine, just be sure to get a premium product free from binders and fillers.

Metformin

Metformin is a prescription drug that may slow down the aging process.

Traditionally prescribed to those with type-II diabetes, metformin may also possess a slew of other benefits. (Source)

For now you’ll need to get a prescription if you’d like to adhere to Tim’s usage, but the FDA may approve metformin as an OTC supplement in the future.

Lithium Orotate

Lithium Orotate is an interesting choice.

A trace mineral that people with psychiatric struggles normally use, Tim has found that far smaller lithium doses (5mg/day) help him ward off anxiety and stress.

A growing body of research supports Tim’s practice.

There are few side effects that come from taking a small daily dose of lithium.

Another upside of lithium?

It’s extremely affordable.

Apple Cider Vinegar

Often called ACV, for short, apple cider vinegar is a special “living” type of vinegar that can double as a supplement.

ACV is also said to be good for weight loss if that’s one of your health/wellness goals.

Perhaps best of all, just a spoon or two of apple cider vinegar per day is enough to experience these benefits.

Bragg’s is a good, established brand if you’re wanting to try apple cider vinegar for yourself!

Omega-3 Phospholipids

Like so many other health icons and experts, Tim is a big fan of omega 3’s.

It’s easy to see why: these anti-inflammatory fatty acids are known to improve heart health, boost cognitive function, and balance out your intake of less-than-healthy fats.

The need for omega-3s is likely higher now than it’s ever been, as one study explains: (Source)

Historically, the human diet was high in omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids in the diet was 1-2:1. During the last 100 years, there has been a marked increase in consumption of omega-6 and a decrease in consumption of omega-3 fatty acids.

Tim prefers taking omega-3s in a highly-bioavailable phospholipid form. Studies show that phospholipid-based omega-3s may have a more powerful impact on cardiovascular markers than ‘conventional’ omega-3s.

Tim uses an omega-3 product from Nordic Naturals. This particular product gets its omega’s from a combination of sardines, anchovies, and herring roe (eggs) — all wild-caught, not farmed.

Curcumin

Curcumin is the active ingredient in the popular Indian spice turmeric.

It’s known to relieve inflammation within muscle cells, brain cells, and all sorts of other cells in between.

If you suffer from any of the signs and symptoms of chronic inflammation, you may want to take the hint from Tim and try out a curcumin supplement yourself!

Most such supplements are surprisingly affordable.

MCT Oil

MCT Oil is a concentrated oil that’s derived from coconut oil.

Named for its high concentration of medium chain triglycerides, MCT oil is so pro-metabolic that it can shift the entire body into a healthier state.

Tim prefers to get his MCTs in via a powdered product made by Quest Wellness.

A brighter, more productive day can be had just by mixing a serving into your morning coffee or green smoothie!

L-Glutamine

L-glutamine is a ubiquitous amino acid that becomes beneficial in large enough quantities.

L-glutamine is one of those rarified supplements that’s cheap, effective, and generally side-effect-free.

Tim says he takes high doses of L-glutamine in the post-workout window to minimize muscle soreness.

If you’re a hard-training athlete, consider doing the same!

Whey Protein + BCAA’s

BPI Sports Protein

Tim Ferriss takes a 2-part approach to muscle growth (a 3-step approach, if you include the L-glutamine mentioned above).

This approach entails combining highly-bioavailable whey protein with BCAA’s, or brain-chained amino acids.

These BCAA’s are thought to remove rate-limiting parts of the muscle growth process by providing muscle cells with a steady stream of essential amino acids.

It’s likely that Tim got his muscle-building routine from his time as a competitive bodybuilder.

Anabolic Supplements

And why protein and BCAA’s are just the starts when it comes to anabolism.

Tim also takes several testosterone-boosting agents.

TestoGen

Most people think of TRT or illicit use when they think about testosterone.

The reality, however, is that several products raise testosterone naturally.

One of Tim’s favorites is something called TestoGen, a triple-action T-boosting powder that he mixes into his morning shakes.

You can also take TestoGen after workouts if you’d like to help your body produce more human growth hormone.

Zinc + Magnesium

Tim takes zinc and magnesium in hopes of getting deeper, more restorative sleep.

Optimum Nutrition Zinc and Magnesium

In the past, he’s mentioned that he takes a ZMA supplement from the brand Optimum Nutrition.

What’s ZMA, you may ask?

A blend of zinc, magnesium aspartate, and vitamin B6.

The zinc may help with activating innate immunity — a critical part of sleeping well and avoiding illness — while the magnesium aspartate helps relax muscles.

Time takes this ZMA supplement once per day before bed.

Policosanols

Nature’s Life Policosanol

Policosanol is a very long-chain fat that occurs naturally in sugar cane and some other foods.

The way policosanol is metabolized means it has a whole host of clinically-backed benefits, including:

• Reduced rates of blood clots
• Improved cognitive function
• Reduced risk of viral infection
• Potentially longer lifespan/healthspan
• Normalize circadian rhythm (resulting in better sleep)

Most policosanol advocates take the compound once per day, generally in the evening alongside some food.

Based on the available research larger doses of policosanol aren’t always better.

Alpha-Lipoic Acid

Alpha-lipoic acid is a naturally-occurring amino acid that doubles as a diabetic medication.

Just as with policosanol, larger doses of alpha-lipoic acid aren’t always better.

Tim likely stays under the 1,200mg daily dose recommended on most supplement labels.

Green Tea Flavanols

Green tea is packed with L-theanine, polyphenols, flavonoids, and other antioxidants.

These ingredients may boost innate immunity and promote healthy cholesterol levels.

That being said, however, you have to drink a lot of tea to get these benefits.

You may not have the time (or stomach capacity) to down 4-12 cups of green tea each day!

Thankfully there’s a more convenient option: concentrated green tea supplements.

Tim takes a green tea flavanol extract made by Life Extension.

Taking two of Life Extension’s capsules provides affordable access to high-dose antioxidants.

Garlic Extract

Last but not least, Tim is a huge fan of herbs.

One of his very favorite herbals is something garlic extract.

Why not just eat lots of garlic?

Largely because of the unpleasant smells it makes your body produce.

Garlic extract gives you access to some of garlic’s top compounds, including allicin, while avoiding the smells and other side effects.

One or two garlic extract capsules daily may be enough to experience these benefits.

Tim’s Top 3 Supplements

I’ll be the first to admit that Tim Ferriss’ supplement routine can seem a little daunting.

That’s what happens when you’re a biohacker obsessed with health, fitness, and longevity.

It’s probably helpful to look at Tim’s top three choices.

Thankfully for us, Ferriss has distilled things down to his top three in several podcast appearances:

Top three supplements, I would say omega-3 phospholipids, curcumin, that’s generally thought of as turmeric plus black pepper for bioavailability. Then anything that has a high composition of medium-chain triglycerides.

Tim Ferriss Top Supplements: Summing Things Up

Try Tim’s routine for yourself if you hope to ward off the effects of aging and maximize your health span.

His supplement routine is about as good as it gets in terms of biohacking increased creativity and productivity.

Just one thing to remember: Tim’s routine is a little low in vitamins and minerals, so don’t be afraid to add in a good multivitamin if any part of your diet is questionable.

And be sure to couple your supplement intake with an active lifestyle that features some form of weight training — you’ll need that to make the most of your whey + BCAA intake.