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What is biohacking? My take is that it’s the practice of making small, targeted changes that gently improve the processes that keep you alive. In my case, this means maintaining a good mood, a healthy body weight, preventing illness, and preserving my mental function and zest for life for as long as possible — slowing the aging process, in other words.
There are many ways to embark on biohacking adventures — diet, fasting, exercise, supplements, ice baths, for example. Here’s my account of some of my own health experiments over the years.
What I’ve found to be truly useful
✅ Magnesium supplements: To say magnesium is an essential mineral would be an understatement. It may support better sleep by calming the nervous system and helping muscles relax, though more research is needed. For me, the most important benefit has been the depth and quality of my sleep, and I’ve recently been able to track this with my fitness ring. I’ve been using magnesium glycinate for around 4 years now, and I’ve never slept better. If I run out, my rest tends to be a little more fitful.
✅ Zinc supplements: I only suffer from a mild cold or flu roughly once every 18 months. I’ve been taking 30 milligrams (mg) of zinc citrate (with 1 mg of copper) 2 or 3 times every week for many years, as zinc plays a key role in supporting immune function.
In a 2017 review, lozenges containing 80-92 mg of zinc reduced the duration of colds by 33%. A 2024 review found there is little to no reduction in the risk of developing a cold in the first place. Note that the tolerable upper limit of zinc is 40 mg per day for adults, and regularly taking more than 50 mg per day can hinder copper absorption.
✅ Vitamin D3 and K2: Living on the South Coast of England, we get more sunshine than most places in the United Kingdom. But still not enough for about half of the year. I’ve chosen to supplement with 4,000 IU vitamin D3 and K2 throughout the year and increase the dose through winter, when sunlight is limited.
Research suggests that vitamin D3 raises blood levels more effectively than D2. According to the NIH, the safe upper limit is 4,000 IU per day, so anyone raising their dose should check with a doctor first.
Vitamin K2 may support heart and bone health, although the evidence is mixed, and its benefits may be enhanced alongside vitamin D. (People taking warfarin should talk with a doctor before adding it.) Combined with the zinc, I think this does a lot to keep me healthy, and I see no reason to stop because I feel great.
✅ Cinnamon in my coffee: I’m enjoying this right now, with about a quarter of a teaspoon of cinnamon livening up my coffee. Cinnamon is rich in antioxidants and may help lower both fasting and post-meal blood sugar. A 2020 review of studies found that around 2 g a day lowered blood pressure over 8 weeks. None of these effects have been noticeable to me, and I don’t consume anywhere near 2 g. But I like the taste.
✅ Ubiquinol: Ubiquinol is the form of coenzyme Q10 (CoQ10). The body makes less CoQ10 as we age, which is what first drew me to it. Studies disagree on whether ubiquinol absorbs better than the cheaper ubiquinone form. A small study of 12 healthy adults found higher blood levels with ubiquinol, while a more recent study of 150 adults found no difference after 8 weeks, so the extra cost is a personal call. Taking it with food helps absorption, but anyone on warfarin or other blood thinners should talk with a doctor first.
✅ Lion’s mane: I now take 4,000 mg a day, paired with vitamin B1. Taking it in the morning really helps my mind engage. The mushroom’s reputation for brain health rests mostly on lab and animal work. In people, a 2020 study of adults with mild Alzheimer’s disease found that 1 g daily for 49 weeks improved cognitive test scores compared with a placebo.
Next on my list of things to try
📝 Urolithin A: Gut bacteria make this compound from foods like pomegranates and walnuts, yet only about 40% of adults carry the right microbes. As a supplement, it appears to prompt mitophagy, the cell’s routine for clearing out worn mitochondria and building fresh ones. A 2022 study found that middle-aged adults gained about 12% in hamstring strength after four months, and a second 2022 study found that 1,000 mg a day improved muscle endurance in older adults compared with a placebo.
Note that many of these findings come from worms and mice, and that it works best when combined with regular exercise. Note also that both studies were funded by a company which sells urolithin A supplement, and many of the researchers have financial ties to the company.
📝 Bromantane: This synthetic compound, developed to improve physical performance, keeps turning up whenever I read about nootropics. But the research base is thin. PubMed lists just 34 papers on bromantane, and many are decades-old rat studies. That is reason enough to read more before trying anything, and to talk with a doctor first.
Although aging is an inevitable part of life, many of us want to retain our youthfulness for as long as possible. Click below for our pick of the best anti-aging vitamins and supplements. |
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| 💌 Over to you: Do you take any weird or wonderful supplements that actually work for you? Email wellnesswire@healthline.com to chime in. |
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