I’m often asked about my supplement regimen, so I’ve put together a summary of my supplement stack below, organized by category. I also created a version in my GitHub repository, containing my latest version as well as a history of changes I have made.

Jump to:
General Wellness and Immune Stack
Strength and Fitness Stack
Recovery and Detox Stack
Longevity Stack
Sleep Stack
Stress Stack
How I Use GitHub to Track My Biohacking Supplement Stack
Coming Soon – SuppTrack, Your Smart Supplement Tracker

Affiliate Disclosure

This document contains affiliate links and I may receive a commission if you make a purchase using my link or discount code (at no cost to you). I appreciate your support! I only recommend products that I have personally used, support, would recommend, and are in no way influenced by any affiliate relationships.

Last updated July 2023

👉 Visit my GitHub repository for the latest version of my supplement stack!

👉 Google Sheet version of my current supplement stack

💊 Something new I’m currently building! SuppTrack, your smart supplement tracker

General Wellness and Immune Supplement Stack

Taken Daily:

Daily Multivitamin: mindbodygreen Multivitamin+, 2 capsules/day — Buy: [Amazon] [mindbodygreen]

Vitamin D3/K2: Thorne Vitamin D/K2 Liquid, 0-2,000 IU (summer) — Buy: [Amazon]

Vitamin C: LiveOn Laboratories Lypo-Spheric Vitamin C, 1 packet/1,000 mg/day — Buy: [Amazon] and/or Viva Naturals Vitamin C, 1,000 mg/day — Buy: [Amazon]

Alpha Lipoic Acid: Doctor’s Best Alpha-Lipoic Acid 600, 600mg/day — Buy: [Amazon]

Omega-3 Fish Oil: Nordic Naturals, Ultimate Omega, 5120mg total (EPA+DHA)/day — Buy: [Amazon]

Strength and Fitness Supplement Stack

Taken Daily:

Whey Protein: Levels Grass-fed Whey Protein, 25-50g/day — Buy: [Amazon]

Creatine Monohydrate: Bulk Supplements Creatine Monohydrate (Micronized), 5g/day — Buy: [Amazon]

Essential Amino Acids (EAAs): TrueNutrition EAA Powder (Instantized Powder), 10g/day (added to intra-workout drink on training days) — Buy: [Amazon]

Electrolytes: LMNT, 1/2 satchet/day (added to intra-workout drink on training days) — Buy: [Amazon]

Digestive Enzymes: BiOptimizers MassZymes, 3-6 capsules/day, taken with high protein meals — Buy: [BiOptimizers] (use code QUANTIFIEDBOB to save!) [Amazon]

Beta-Alanine: Bulk Supplements Beta-Alanine, 3g pre-workout — Buy: [Amazon]

Taken as Needed:

Pea Protein: Bulk Supplements Pea Protein Isolate, 30g/day — Buy: [Amazon]

Vasodilators: Beet Root Powder, L-Arginine, Niacin (Vitamin B3) (taken prior to exercise, sauna)

Recovery and Detox Supplement Stack

Taken Daily:

Peptides: BPC-157, TB-500, quarterly cycle — [Limitless Life] (save 15% w/code QUANTIFIEDBOB!)

N-Acetyl Cysteine (NAC): NOW NAC 600mg, 1800 mg/day — Buy: [Amazon]

L-Glutamine: Bulk Supplements L-Glutamine Powder, 5g/day — Buy: [Amazon]

Greens Powder: Amazing Grass Greens Blend, 8g/day — Buy: [Amazon]

Taken as Needed:

Molecular Hydrogen: Vital Reaction, 2-3 tablets — Buy: [Vital Reaction] (use code QUANTIFIEDBOB to save 10%!)

Activated Charcoal: Nature’ Way Activated Charcoal, 2-4 capsules — Buy: [Amazon (USA)]

Longevity Supplement Stack

Taken Daily:

Senolytic: Qualia Senolytic, 2 days each month (6 capsules/day) — Buy: [Neurohacker] (save 15% w/code QUANTIFIEDBOB!) [Amazon]

Systemic Enzymes: ProOneZyme Systemic Enzymes, 4-8 capsules/daily (empty stomach) — Buy: [Amazon]

Nitric Oxide: N1O1 Nitric Oxide Releasing Lozenges, 1 lozenge, 2x/day — Buy: [Amazon]

Taken as Needed:

Resveratrol: Empirical Labs Liposomal Curcumin/Resveratrol, 6 mL/day — Buy: [Amazon]

Cognitive Supplement Stack

Taken Daily:

Caffeine: Bulletproof Coffee, 1-2 cups in the morning — Buy: [Bulletproof]

L-Theanine: SymNutrition L-Theanine, 200 mg/day (taken w/ coffee) — Buy: [Amazon]

MCT Oil: Bulletproof Brain Octane, 1tbsp (taken w/coffee) — Buy: [Bulletproof]

Taken as Needed:


Ketone Esters: KetoneAid — Buy: [KetoneAid] (use code QUANTIFIEDBOB for free shipping!)

Troscriptions Blue Cannatine / Just Blue, 1 troche — Buy: [Troscriptions] (save 10% w/ code QUANTIFIEDBOB!)

Lucy Nicotine Gum, 1-2mg (no more than 1-2x/week) — Buy: [Lucy] (save 10% w/code QUANTIFIEDBOB!)

Sleep Supplement Stack

Taken Daily:

Magnesium Complex: BiOptimizers Magnesium Breakthrough, 1-2g — Buy: [BiOptimizers] (use code QUANTIFIEDBOB to save!) [Amazon]

Taken as Needed:

Glycine: Thorne Glycine, 2-3 g prior to bed — Buy: [Amazon]

Stress Supplement Stack

Taken Daily:

Probiotic: Omni-Biotic (Stress Release / Balance), 1-2 sachets/day — Buy: [Amazon]

Taken as Needed:

Chaga Sayan Siberian Chaga Chunks (to make home-brewed chaga tea) — Buy: [Amazon (USA)]

How I Use GitHub to Track My Biohacking Supplement Stack

Since supplement regimens change over time (whether based on personal needs/goals, self-experiments, etc.), I thought GitHub would be a great way to share my current stack with the added bonus of maintaining a history of changes I make via commits. Pretty cool!

Using README to share my current stack, and CHANGELOG to keep a history of changes.

As I make updates to my regimen, I can simply update information in the repository and CHANGELOG file.

📊 My Supplement Stack Spreadsheet View

I have also created a more detailed Google spreadsheet you can access here.

My current supplement stack - Google Sheets version

Coming Soon – SuppTrack, Your Smart Supplement Tracker

I’m happy to share that I am currently working on a new supplement tracking and optimization app, powered by the world’s largest supplement database. Visit SuppTrack.app and sign up for early access!


I’m still working on the formatting of these docs but I feel it’s a good start. Would love to hear any feedback/suggestions you may have. Feel free to “fork” my repository and share your own stack!

About Bob

Bob Troia is a technology entrepreneur and citizen scientist who is focused on the intersection of data-driven citizen science, health and wellness, human performance, longevity, and self-optimization. He has been featured on CBS News Sunday Morning, PBS NewsHour Weekend, National Geographic Explorer, CBC (Canada), SBS-TV (South Korea), Fast Company, Men's Fitness, Outside Magazine, and on many leading health and wellness podcasts.