Dave Asprey’s Supplements List: Recommendations & Advice

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 27, 2024
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Supplements can rejuvenate your energy levels, strengthen your immune system, and enhance cognitive abilities when utilized appropriately.

As a coach dedicated to uncovering the most efficient supplements to enhance my client’s physical and mental well-being, I examined entrepreneur Dave Asprey’s supplements list.

Following several weeks of research, I teamed up with a registered dietitian to examine the ingredients and delve into the science behind each product.

Is Dave Asprey's suggested supplements be the right combination for you? Read on and find out.

Dave Asprey’s Favorite Supplements

A bunch of supplements on a spoon on a white table

To maximize the benefits of Dave Asprey's supplement recommendations, it's crucial to consider personalizing these suggestions based on individual health needs and goals, ensuring that each person gets the most relevant and effective regimen for their unique situation.

In my experience, personalizing Dave Asprey's supplement recommendations to fit my own health goals really maximized their effectiveness.

  • Nicotinamide riboside (NR) - Research has proven that supplementing with NR can make our blood vessels more flexible and lower blood pressure [1].
  • Glutathione (GSH) - While some studies conclude that glutathione may increase longevity, research has shown that we should rely on our own body's production of GSH rather than taking too many antioxidant supplements [2].
  • Fisetin - Research published in Antioxidants & Redox Signaling has shown that fisetin might boost brain function, protect from damage caused by strokes, and may be used to help treat cancer and other diseases [3].
  • Collagen - Research has found that collagen supplementation may help with bone health and treat fat build-up (atherosclerosis) [4,5].
  • Pyrroloquinoline quinone (PQQ) - PQQ is a unique nutrient that our bodies need to help with essential processes like having a strong immune system, defending against harmful substances in our body, and preventing brain damage, according to the Biomolecules [6].
  • Acetyl-l-carnitine - Nine-week supplementation of l-carnitine is proven to improve exercise performance while reducing the amount of lactate in our blood and lessening the stress on our bodies caused by intense workouts [7].
  • Vitamin C - Having enough vitamin C level is required to produce connective tissue and collagen and protect against age-related cognitive decline. But avoiding vitamin C deficiency by eating a healthy diet is likely to be more beneficial than taking extra supplements, according to the Indian Journal of Clinical Biochemistry [8].
  • Vitamin D - It can help with many essential functions, such as serving as a substrate for sex hormones (such as human growth hormone), enhancing bone health, and reducing the risk of multiple diseases [9]. Notably, it is one of the few vitamins the human body can synthesize on its own.

“If you take excessive amounts of vitamin D supplements, you may get too much of it. However, this is unlikely to happen through diet or sun exposure because your body regulates the amount of vitamin D produced through sun exposure.”
- Shahzadi Devje, Health Editor

  • Vitamin K - Supplementing with vitamin K is crucial, especially for older individuals with age-related diseases. Vitamin K assists in calcium metabolism, can combat inflammation, and act as an antioxidant, which helps protect our cells from damage, according to the International Journal of Molecular Sciences [10].
  • Vitamin A - Vitamin A is needed to preserve healthy epithelial tissues, enhance immune function, and promote optimal eye health, among other benefits [11].

“The Recommended Dietary Allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively. This intake level is easy to reach if you consume plenty of whole foods.”
- Jillian Kubala, Dietitian

  • Carotenoids - They possess potent antioxidant properties, enabling them to counteract harmful compounds within our bodies effectively and offer considerable advantages in combating some illnesses, such as prostate cancer, according to the Antioxidants [12].
  • Whey protein - It is derived from milk and of animal origin and encompasses all twenty amino acids. It exhibits potential as antibacterial and antiviral agents, improves cardiovascular health, and serves as an excellent protein option for individuals with cancer, given its remarkable ease of digestion and gentle impact on the system [13].
  • Iodine - Ensuring sufficient iodine intake promotes optimal cognitive performance, according to the Food Science & Nutrition [14].
  • Krill oil - This supplement contains similar omega-3 fatty acids found in fish oil. Research has shown that taking it for six months increases muscle function and size [15].
  • Methyl folate and methyl B12 - These two essential B vitamin variants may help counter specific individuals' mutations, which can result in inadequate methylation of molecules. However, folic acid, a synthetic form of folate, is considered less advantageous in comparison.
  • Polyphenols - Studies published in International Journal of Molecular Sciences have shown that polyphenols can reduce the risk of aging-related diseases, including oxidative stress, inflammatory processes, impaired proteostasis, and cellular senescence [16].
  • Curcumin - Supplementing with curcumin supports the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. Moreover, it has the potential to assist in the control of exercise-induced inflammation and muscle soreness [17].
  • L-tyrosine - L-tyrosine helps mitigate cognitive decline triggered by physical stressors, safeguarding cognitive function, according to the Journal of Psychiatry & Neuroscience [18].
  • Zinc and copper - Zinc and copper play a crucial role in oncogenesis, the process by which healthy cells transform into cancer cells [19].
  • Apigenin - A substance of interest for treating and preventing Alzheimer's disease as it demonstrates antioxidant, anti-inflammatory, anti-amyloidogenic, neuroprotective, and cognition-enhancing properties, according to the International Journal of Molecular Sciences [20].
  • Activated charcoal - This black powder has the potential to support kidney function, alleviate intestinal gas, interact with and absorb various toxins (such as drugs, viruses, bacteria, fungus, and chemicals commonly found in water), and aid in the treatment of diarrhea [21].
  • Magnesium - Adequate magnesium status is a safe, helpful therapy for several medical conditions, including diabetes, migraine headache, and cataract formation, according to the Scientifica [22].
  • Selenium - This nutrient is proven to reduce oxidative stress, exhibit anti-carcinogenic properties, protect against neurodegenerative diseases, and support the maintenance of thyroid hormone metabolism [23].

“You can obtain selenium through your diet by eating foods like Brazil nuts, bananas, and eggs.”
- Natalie Olsen, Health Editor

Celebrity Stats

  • Age:  50 years old
  • Height:  1m93
  • Weight:  134.4 kg

Dave Asprey’s Workout Routine

Close up shot of a person doing a deadlift

Monday (Resistance Training)

  • Squats - 3-4 sets of 10 reps
  • Deadlifts - 3-4 sets of 10 reps
  • Push-ups - 3-4 sets of 10 reps
  • Pull-ups - 3-4 sets of 10 reps

Dave Asprey recommends trying different variations as you progress to increase the intensity of this workout and avoid plateaus, such as going from traditional push-ups to one-leg push-ups.

Tuesday (Yoga)

A person at home doing yoga
  • Mountain pose
  • Upward salute
  • Forward fold
  • Halfway lift
  • Plank
  • Low plank
  • Upward dog
  • Downward dog

Thursday (HIIT)

Perform each exercise for sixty seconds, followed by an active rest period of thirty seconds (walking in place) in between.

  • Jog in place
  • Walk in place
  • Bodyweight squats
  • Walk in place
  • Push-ups
  • Walk in place
  • High jumps
  • Walk in place
  • Sit-ups
  • Walk in place
  • Burpees
  • Walk in place

Friday (Strength Training)

A person lifting a dumbbell for strength workout
  • Leg press - 3-4 sets of 10 reps
  • Seated row - 3-4 sets of 10 reps
  • chest press - 3-4 sets of 10 reps
  • Lat pull-down - 3-4 sets of 10 reps
  • Military press - 3-4 sets of 10 reps

Saturday (HIIT)

  • Goblet squat - 8-12 reps
  • Pull-up - 8-12 reps
  • Hip thrust - 8-12 reps
  • Dumbbell overhead press - 8-12 reps
  • Dumbbell lunge - 8-12 reps
  • Dumbbell chest press - 8-12 reps
  • Dumbbell bent-over row - 8-12 reps

Workout Principles

A person at the gym working out with a ball

Dave Asprey's 'Bulletproof Diet & Fasting' workout plan focuses on efficient weight loss and gym time optimization.

It primarily includes twenty-minute HIIT sessions twice weekly, aimed at boosting muscle strength and fat burning.

Additionally, he advises weekly weight training to promote muscle growth and increase metabolic rate.

Applying Asprey's 'Bulletproof Diet & Fasting' principles, I've found a noticeable improvement in my weight loss efficiency.

On days when you are not engaged in structured workouts, Dave encourages maintaining an active lifestyle.

Some of his recommendations include:

  • Taking long walks
  • Practicing light yoga
  • Exploring new fitness classes
  • Discovering different areas of your town on foot
  • Going on outdoor hikes with your family
  • Utilizing a vibration plate
  • Using a foam roller

“Using a foam roller is a fairly straightforward process. You identify the muscle group you want to target, balance on top of the roller as you place pressure on the identified muscle group, then use your arms or legs to help guide you as you slowly and steadily roll along the length of the targeted muscle.”
- Laura Williams, Fitness Expert

His Diet

Close up shot of a keto diet meal

In addition to his suggested workout plan, Dave Asprey advocates for a Bulletproof diet incorporating intermittent fasting and a cyclical ketogenic approach.

Integrating Asprey's Bulletproof diet with intermittent fasting into my routine has been a game-changer for my health.

This entails obtaining 50-70 percent of your caloric intake from fats, 20 percent from protein, and limiting fruit or starch intake to only 5 percent.

Once a week, you are allowed to deviate from the ketogenic diet and consume a higher amount of carbohydrates.

Fortunately, Dave provides detailed information about his program on his website, including various meal options for each of the four weeks of the diet.

Week 1

Close up shot of a healthy keto meal
  • Breakfast - Bulletproof coffee and Brain Octane Oil
  • Lunch - Paleo steak bowl or slow cooker pot roast and Brussels sprouts
  • Dinner - Low-carb Thai salad with grilled steak or sushi sandwich wraps

Week 2

  • Breakfast - Bulletproof coffee, one to two tablespoons of Brain Octane Oil, and one to two tablespoons of grass-fed, unsalted butter
  • Lunch - Hearty green soup with coconut oil or sweet potato skins with rosemary ground beef and avocado. Dave Asprey recommends eating lunch approximately fifteen to eighteen hours after your previous night's dinner
  • Dinner - Bacon and spinach frittata or spaghetti squash with meat sauce. Eat lunch and dinner within a five to six-hour window

Week 3

A person making bulletproof coffee
  • Breakfast - Bulletproof coffee or breakfast Buddha bowl. Following the completion of the two-week diet, you will have the choice to skip intermittent fasting once a week
  • Lunch - Spicy Asian meatballs with Thai vinaigrette dipping sauce or low-carb Thai salad with grilled steak
  • Dinner - Oven-backed ribs and paleo coleslaw or keto hamburger salad and sweet potato fries

Week 4

  • Breakfast - Bulletproof coffee or keto chocolate noatmeal
  • Lunch - Creamy keto chicken soup or sweet potato curry with cilantro lime cauliflower rice.
  • Dinner - Keto slow Mexican shredded beef or chicken keto ramen

In addition to emphasizing nutrition, Dave Asprey strongly promotes safeguarding oneself against the harmful effects of blue light emitted by screens, such as those found on phones or laptops.

This "junk light" can disrupt melatonin production, leading to compromised sleep quality and potentially contributing to unhealthy eating habits.

If you lack sufficient sleep, Dave suggests beginning your day with a five-minute meditation practice and gradually increasing the duration to twenty minutes over time.


How Many Supplements Does Dave Asprey Take?

Dave Asprey takes forty to fifty supplements. During an interview, he revealed that these supplements primarily consist of mitochondrial stimulators and anti-aging compounds explicitly formulated for Bulletproof by Dave himself. He also takes his probiotics in the morning and includes prebiotic fiber at some point, which serves as nourishment for beneficial bacteria.

What Anti-Aging Supplements Does Dave Asprey Take?

Anti-aging supplements that Dave Asprey takes are collagen protein, nicotinamide riboside, glutathione, fisetin, collagen, pyrroloquinoline quinone, acetyl-l-carnitine, vitamin D, vitamin K2, vitamin A, Vitamin C, zinc, copper, whey protein, carotenoids, lodine, krill oil, magnesium, l-tyrosine, methyl folate, polyphenols, curcumin, apigenin, and vitamin A.


  1. https://www.atlantis-press.com/journals/artres/125930181
  2. https://www.nature.com/articles/s41467-021-24634-3
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689181/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8533503/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6343764/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
  9. https://www.sciencedaily.com/releases/2016/10/161025125102.htm
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747195/
  11. https://www.sciencedirect.com/topics/neuroscience/vitamin-a
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139534/
  13. https://www.researchgate.net/publication/259570207
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145226/
  15. https://www.sciencedirect.com/science/article/pii/S0261561422001194
  16. https://www.mdpi.com/1422-0067/24/6/5508
  17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/
  19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761859/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472148/
  21. https://www.medicalnewstoday.com/articles/322609
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
  23. https://www.medicalnewstoday.com/articles/287842
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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