Biohacking Supplements
Biohacking your supplementation regime can help promote overall health and well-being.
Last Updated: 09 October 2025
Optimise your supplementation intake
The information on this page is provided by our Head of Nutrition, Yusra Serdaroglu Aydin. Yusra is a registered dietitian with expertise in nutrition, food engineering and culinary arts. Her science-based approach focuses on personalised nutrition and the role of the gut microbiome in supporting overall health. At Vivere, she leads the development of our nutrition-led products and services. Please note, this content is for general information purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Supplementation should be considered if you feel you are not getting enough of a balanced intake of nutrients from your diet, or if recommended by a medical professional.
The benefits of Vitamin D supplementation
Vitamin D plays an important role in several different bodily functions. Supplementation is especially helpful in the UK, where sunlight exposure can be limited, particularly during autumn and winter. Taking a daily vitamin D supplement is known to help with bone health, however, research suggests that it may also help with autoimmune diseases, immune function and disease prevention [1].
For adults, keeping vitamin D levels above 50 nmol/l is generally recommended for good musculoskeletal and general health, especially as deficiency can lead to brittle bones and an increased risk of fractures [2].
Vitamin D levels can also be increased naturally. Try to get plenty of safe sun exposure, particularly on your face and inner arms. Make sure you are using some form of SPF protection.
Foods that are naturally high in vitamin D can also boost levels. Make sure you are including foods rich in vitamin D in your diet, such as fatty fish, egg yolks, mushrooms, beef liver and cod liver oil.
The benefits of NAD+ supplementation
NAD+ supplementation has been cited as offering important benefits for healthy aging by supporting cellular energy production and promoting DNA repair. As we age, natural levels of NAD+ decline, which can lead to reduced energy, slower recovery and greater vulnerability to age-related conditions [3].
Supplementation through self-injections, IV drips or oral/nasal supplements acts as NAD+ boosters, helping to maintain optimal levels within the body. Although promising in animal studies for conditions like neurodegeneration and metabolic disorders, evidence of significant benefit in humans is limited, with more research needed on safety and long-term effects. Potential reported benefits include increased energy, improved sleep, and enhanced recovery [4].
The benefits of Omega-3 fatty acid supplementation
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, are well known for their role in supporting heart health [5]. They help lower blood pressure, reduce triglyceride levels and may reduce the risk of heart disease. Omega-3 supplements may also support brain function and cognitive health. Research suggests that regular intake could help protect against cognitive decline in older adults without existing conditions like Alzheimer’s disease or dementia [6].
Higher EPA levels also support inflammation and mood regulation, while higher DHA levels support brain health, cognitive functions and memory.
While omega-3 supplements may provide support, they should complement, not replace, a healthy lifestyle. Eating a balanced diet rich in oily fish, getting regular exercise and avoiding smoking remain the foundation of overall well-being [7].
For those who don’t eat fish, vegetarian omega 3 fats can be found in foods such as flaxseeds, chia seeds, hemp seeds, walnuts, edamame, seaweed, algae, and certain vegetable oils like rapeseed oil.
The benefits of probiotics
Probiotics are live microorganisms that can offer a wide range of health benefits when taken in appropriate amounts. They are most well-known for supporting digestive health by helping to maintain a healthy balance of gut bacteria and aiding digestion. Probiotics may also help reduce cholesterol levels and support the management of certain digestive issues, such as diarrhoea, inflammatory bowel disease and irritable bowel syndrome [8].
Probiotic supplementation is often achieved through the use of a food supplement or by incorporating fermented foods like yoghurt and kefir into your diet. It’s also important to note that different probiotic strains found in a number of supplements and foods have been linked to different benefits [9]. In terms of biohacking, including fermented foods in your diet like yoghurt, kefir and sauerkraut, as well as using pro and prebiotic supplements, can help support gut health and mental health [10] [11].
The quality of the supplements is imperative, as many of the options on the market may not contain enough of the stated bacteria to have a benefit, or may not be able to survive long enough to actually reach the gut. These supplements don’t go through the same rigorous testing as medicines, so choose with caution and consult a doctor or dietitian if you are unsure.
The benefits of magnesium
Magnesium is an essential mineral that plays a vital role in many bodily functions. Unfortunately, many people do not get enough through their diet alone. Supplementing with magnesium can offer several potential benefits:
Improved sleep: Magnesium contributes to the regulation of melatonin, the hormone that controls sleep and helps relax the nervous system.
Reduced anxiety: By supporting brain function and regulating neurotransmitters, magnesium may help ease symptoms of anxiety and promote a sense of calm.
Blood sugar control: Studies have shown that magnesium supplements may lower blood glucose levels and improve insulin sensitivity in people with prediabetes or low magnesium levels [12].
Heart health: Magnesium helps maintain a regular heartbeat and supports healthy blood pressure, contributing to overall cardiovascular health.
Migraine and PMS relief: Some evidence suggests that magnesium can reduce the frequency and severity of migraines and ease common premenstrual symptoms, such as bloating and irritability.
Support for asthma sufferers: Higher dietary magnesium intake (from sources like spinach, nuts, whole grains, peas, beans and avocados) has been linked with better lung function and fewer asthma symptoms [13].
Other supplements to consider
Research into many supplements is in its infancy, and whilst high quality evidence that can form wide-spread guidance on certain supplements does not exist, many smaller research studies have been conducted and show some interesting results, particularly in the area of anti-aging. Always be sure to check the possible side effects listed on any supplements you take, and consult a medical professional if you are unsure if a supplement is suitable for you.
Methylene Blue
Methylene Blue is a potent mitochondrial enhancer that helps reduce oxidative stress in the body, leading to improved cellular energy [14]. It may support brain function by promoting better cognitive health and protecting against neurological damage.
Mitochondrial Peptides (MOTS-c & SS-31)
Mitochondrial peptides like MOTS-c and SS-31 are emerging anti-ageing compounds that enhance mitochondrial function, which is crucial for energy production and cell repair [15]. These peptides have shown promise in improving metabolic health and slowing down age-related decline.
Carbon 60 (C60)
Carbon 60 is a powerful antioxidant known for its anti-aging effects, and ability to protect cells from oxidative stress and reduce inflammation [16]. Studies suggest it may extend lifespan by preventing cellular damage and enhancing overall health.
Fisetin & Quercetin
Fisetin and quercetin are senolytic compounds that target and help clear out senescent (or "zombie") cells, which accumulate with age and contribute to inflammation. By removing these damaged cells, they may help slow the ageing process and promote healthier tissues [17].
Senolytics + Dasatinib & Quercetin Stacking
The combination of dasatinib and quercetin as senolytics works synergistically to eliminate senescent cells, which can accelerate the ageing process [18]. This pharmaceutical stacking approach has shown potential in improving age-related conditions and enhancing overall vitality.
Telomerase Activation (TA-65 & Astragalus Extract)
Telomerase activation through supplements like TA-65 and astragalus extract may help lengthen telomeres, the protective caps on chromosomes that shorten with age [19]. By maintaining telomere length, these supplements could contribute to longer cellular lifespan and better overall health.
Taurine
Taurine is an amino acid that recent studies suggest may play a crucial role in slowing the ageing process by supporting cardiovascular health and reducing oxidative damage [20]. Supplementing taurine could improve energy levels and promote healthy ageing.
Berberine
Berberine is a natural AMPK activator that mimics the effects of metformin, helping to regulate blood sugar levels and improve metabolic function [21]. It has been shown to increase lifespan by supporting healthy metabolic pathways and reducing the risk of age-related diseases.
Shilajit (Fulvic Acid & Humic Acid Complexes)
Shilajit is a mineral-rich supplement containing fulvic and humic acids that support mitochondrial energy production and overall vitality [22]. It enhances cellular function, helps combat fatigue and promotes better physical and mental health as we age.
Polyphenols
Polyphenols like resveratrol and pterostilbene are plant compounds that activate longevity genes such as SIRT1, which mimic the effects of calorie restriction [23]. These compounds may help reduce the risk of age-related diseases and support healthy aging by promoting cellular repair and maintenance.
Ayurvedic Rasayanas (Ashwagandha & Triphala)
Ayurvedic rasayanas, including herbs like ashwagandha and triphala, have been used for thousands of years to support longevity and vitality [24]. These adaptogens help the body manage stress, improve energy and enhance overall well-being, promoting a longer, healthier life.
Nutritionist's Corner: Final Thoughts
In an ideal world, we would get all the nutrients we need from a balanced diet, although this is not possible for so many people. Supplements can play a powerful supporting role in health and longevity, from well-known ones like vitamin D, magnesium, omega-3s, and probiotics, to emerging compounds that may target energy, immunity, and ageing at the cellular level.
While research continues to evolve, the key is an informed, personalised approach, using high-quality supplements to fill gaps where diet or lifestyle fall short and always guided by professional advice. When used wisely, supplementation can complement a balanced lifestyle and help unlock long-term vitality.
Sources
[1] Can vitamin D supplements prevent autoimmune disease? - Harvard Health
[2] The health effects of vitamin D supplementation: evidence from human studies - PubMed
[3] The use of a systems approach to increase NAD+ in human participants | npj Aging
[5] Omega-3 Fatty Acids - Health Professional Fact Sheet
[6] Omega-3 Supplements: What You Need To Know | NCCIH
[7] Omega-3 fatty acids and the heart: New evidence, more questions - Harvard Health
[8] Role of Probiotics in Human Health - PMC
[9] Unraveling the Puzzle: Health Benefits of Probiotics—A Comprehensive Review - MDPI
[10] The Benefits of Prebiotics and Probiotics on Mental Health - PMC
[11] A Critical Perspective on the Supplementation of Akkermansia muciniphila: Benefits and Harms - PMC
[12] Magnesium and Human Health: Perspectives and Research Directions - PMC
[13] Beneficial Effects of Magnesium Supplementation - Renea L. Beckstrand, Jann S. Pickens, 2011
[14] The Potentials of Methylene Blue as an Anti-Aging Drug - PMC
[15] MOTS-c: A promising mitochondrial-derived peptide for therapeutic exploitation - PMC
[17] Fisetin and Quercetin: Promising Flavonoids with Chemopreventive Potential - PMC
[20] Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview - PMC
[23] Health benefits of polyphenols: A concise review - PubMed
Author
Yusra Serdaroglu Aydin, MSc RD
Head of Nutrition and Registered Dietitian
Yusra is a registered dietitian with a multidisciplinary background in nutrition, food engineering, and culinary arts. During her education, her curio...
Peer Reviewed by
Emily Stuart, RD
Dietitian
Emily is a Registered Dietitian, health writer, and professional chef with a unique blend of clinical, culinary, and communication expertise. She has...
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