supplements & tests.

what they take and how they measure. reported, never recommended.

20 high performers · 25 steps

who takes creatine: 15 of them, dose by dose →

hailey biebermodel · founder of rhode
- morning and nightvitamins twice a day“i take magnesium. i take something for my cortisol… i’ll take debloat vitamins… i take collagen jellies.” she also takes ghk-cu, a copper peptide…source
steven bartletthost of the diary of a ceo · investor
- downstairsomega-3, vitamin d, creatinefrom the supplement cupboard: “the same sort of three basic supplements… that i think everybody should be taking.”source
- some morningsa finger-prick ketone checka blood ketone reader tells him whether he’s in ketosis; he spends a lot of the year on a ketogenic diet.source
- every interviewa co2 monitor next to himhe keeps a co2 monitor beside him in every interview, watching for levels above 1,000 parts per million.source
cristiano ronaldofootballer
- dailylog the small thingshe logs 43 behaviours in the whoop journal, including carbohydrates, turmeric, zinc, caffeine and vitamins b and c, alongside sleep, strain and…source
joe roganhost of the joe rogan experience · ufc commentator and comedian
- morning and nightcreatine, 10 g twice a day“i take 10 grams in the morning and i take 10 grams at night,” and carries it when he travels.source
bryan johnsonfounder of blueprint
- 5:05body measurements, then 5 min breathing or meditationweight, fat, muscle, hydration, arterial stiffness.source
tony robbinslife and business strategist · co-author of life force
- as neededblood tests for metalswhen he felt unwell he got tested at fountain life, which found a high arsenic level. he urges metals tests every six months.source
casey meansphysician · co-founder of levels · author of good energy
- every few monthslabs guide her supplementsshe retests every few months with her functional medicine doctor and adjusts what she takes to the results.source
kayla barnes-lentzlongevity biohacker and podcast host
- after the showermorning supplementsa prenatal multivitamin, fish oil, coq10 and magnesium.source
peter attiaphysician · author of outlive
- at nightmagnesium and ashwagandha for sleep“i take magnesium l-threonate and ashwagandha for sleep.” he also takes slow-mag and magnesium oxide: “i take magnesium in three forms.”source
pia mancefounder of heaven mayhem · host of pia’s pod
- after breakfastmatcha, supplements, lmntprotein breakfast (two chicken sausages and half an avocado), then her first matcha, her “long list of supplements” and a big water with watermelon…source
jocko willinkretired navy seal commander · author · co-founder of jocko fuel
- fastedjoint formula, krill oil, multivitamintaken fasted before training. all three are from jocko fuel, the brand he co-founded.source
- before bedkrill oil and vitamin d3more krill oil and vitamin d3 before bed.source
rich rollultra-endurance athlete · podcaster
- before the gymcoffee and supplementsmakes coffee, takes his supplements, sometimes runs a load of laundry: “45 minutes of mishigas” before training.source
tim ferrissauthor and podcaster
- on wakinghrv on two deviceshe measured his heart rate variability “first thing upon waking up, with two different devices.”source
- before climbingcollagen and vitamin ccollagen peptides with 500–1,000 mg of vitamin c before training, plus beta-alanine for endurance on the wall.source
andy galpinhuman performance scientist · host of perform
- every quarterblood tests, then adjusthe tests his blood each quarter and adjusts his supplements and training goals to the results.source
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion
- first thingcheck his recovery score“i track my recovery score every morning.”source
george heatonco-founder and creative director of represent and represent 247
- long-run dayssalt before and during long runsaround 1,000 mg of salt before a long run and another 1,000 mg during it, with about a litre of water beforehand.source
- lifting dayscreatine and omega-3son days he lifts rather than runs, he takes creatine and omega-3s.source
sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- before breakfastwater with greens and salta big glass of water with a greens powder and salt.source
mark wahlbergactor · producer · co-founder of performance inspired and municipal
- wake-upvitamins, zinc water, triple espressovitamins, water with a zinc tablet and a triple espresso, then creatine after his cold plunge.source
jennifer anistonactor · founder of lolavie
- with coffeecollagen in her coffee, plus a probiotic“vital proteins collagen powder in my coffee every day, and i also take a probiotic daily.” (2024)source
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures
- morningmultivitamin with watera daily multivitamin to start the day.source