Recommended Supplements

CoQ10 (Ubiquinol) — Jarrow Formulas QH

Coenzyme Q10 is essential for mitochondrial ATP production and serves as a powerful lipid-soluble antioxidant in cardiac tissue. Ubiquinol is the reduced, bioactive form with superior absorption, particularly important for adults over 40 whose natural CoQ10 production declines with age.

• Supports cellular energy production in heart muscle
• Protects LDL cholesterol from oxidative damage
• Supports healthy blood pressure already in normal range
• Particularly important for those taking statin medications

Omega-3 EPA/DHA — Nordic Naturals

High-quality fish or krill oil provides EPA and DHA, the two critical omega-3 fatty acids with extensive research backing for cardiovascular protection. Look for third-party tested products with IFOS certification to ensure purity from heavy metals and oxidation.

• Supports healthy triglyceride levels
• Promotes normal heart rhythm and endothelial function
• Reduces systemic inflammation markers (hs-CRP)
• Supports brain health and cognitive function

Magnesium Glycinate — Thorne

Magnesium is involved in over 300 enzymatic reactions, including ATP metabolism, muscle relaxation, and blood vessel tone regulation. Glycinate form offers superior bioavailability and is gentle on the digestive system. Magnesium taurate is an alternative specifically for cardiovascular support.

• Supports healthy blood pressure already in normal range
• Promotes muscle relaxation and reduces cramping
• Supports restful sleep and stress management
• Critical for proper cardiac rhythm

Vitamin D3 + K2 — NOW Foods

Vitamin D3 and K2 work synergistically: D3 enhances calcium absorption while K2 (as MK-7) directs calcium to bones and teeth, preventing arterial calcification. Most adults are deficient in both, particularly in northern latitudes like Alaska.

• Supports proper calcium utilization and bone density
• Helps prevent arterial calcification
• Supports immune system function
• Optimizes cardiovascular health markers

Taurine — NOW Foods Powder

Taurine is the most abundant amino acid in the heart and plays a critical role in cardiac function, osmoregulation, and calcium signaling within cardiac cells. It supports healthy blood pressure and protects against oxidative stress in cardiac tissue.

• Supports healthy cardiac contractility and rhythm
• Promotes healthy blood pressure already in normal range
• Supports endothelial function and vascular tone
• Acts as a cytoprotective antioxidant in cardiac tissue

Aged Garlic Extract — Kyolic Formula 250

Aged garlic extract (AGE) contains stable water-soluble organosulfur compounds like S-allylcysteine (SAC), which have been extensively studied for cardiovascular benefits. The aging process eliminates the harsh compounds in raw garlic while concentrating the beneficial compounds.

• Supports healthy cholesterol levels already in normal range
• Promotes healthy blood pressure already in normal range
• Supports arterial flexibility and endothelial function
• Provides antioxidant protection for blood vessels

Beetroot Powder — CA Gold Nutrition

Beetroot is rich in dietary nitrates, which convert to nitric oxide (NO) in the body. NO is a potent vasodilator that relaxes blood vessels, improves blood flow, and supports healthy blood pressure. Also enhances exercise performance and mitochondrial efficiency.

• Supports healthy blood pressure already in normal range
• Enhances nitric oxide production and blood flow
• Improves exercise endurance and recovery
• Supports endothelial health

Berberine — Thorne

Berberine is a plant alkaloid that activates AMPK, often called the "metabolic master switch." It supports healthy blood sugar, lipid metabolism, and cardiovascular markers. Its mechanism overlaps with metformin, making it a complement to the metabolic pillar of the 150-Year Blueprint.

• Supports healthy blood sugar already in normal range
• Promotes healthy lipid profiles
• Activates AMPK for metabolic optimization
• Supports cardiovascular health markers

L-Citrulline

Doctor's Best (Kyowa Quality)

An amino acid that converts to L-arginine in the body, supporting nitric oxide production and blood flow. The most evidence-backed single supplement for mild erectile concerns.

• Raises plasma L-arginine more effectively than oral arginine
• Improves erection hardness scores in mild-to-moderate cases
• Best stacked with Pycnogenol for synergistic NO pathway support

Dose: 1.5–3g daily (powder or capsules)

Pycnogenol

Life Extension

French maritime pine bark extract that stimulates endothelial nitric oxide synthase (eNOS). Works synergistically with L-Citrulline to enhance the NO pathway at two different points.

• Activates eNOS for sustained nitric oxide production
• Clinical trial support when combined with L-arginine/citrulline
• Also supports vascular health and circulation

Dose: 100–120mg daily

Korean Red Ginseng

JungKwanJang

Panax ginseng has the most systematic review support among herbal options for erectile function. Works via improved NO production and potential psychological pathways.

• Systematic review of 7 RCTs showed benefit over placebo
• Improves erectile function and sexual satisfaction
• Also supports energy and cognitive function

Dose: 600–900mg daily of standardized extract

Maca Root

Viva Naturals (Gelatinized)

A Peruvian root that supports self-reported sexual desire without affecting testosterone. Best for libido support rather than erectile mechanics.

• Improves subjective desire at 1,500–3,000mg daily (week 8+)
• Works independently of testosterone or estrogen
• Gelatinized form is easier to digest

Dose: 1,500–3,000mg daily (allow 6–8 weeks)

Ashwagandha (KSM-66)

NutraBio

Adaptogenic herb that reduces cortisol and supports stress-related low desire. Particularly effective when stress is a contributing factor to reduced libido.

• Lowers cortisol to support healthy testosterone balance
• Reduces stress-related performance anxiety
• KSM-66 is the most clinically validated extract

Dose: 300–600mg daily (allow 6–8 weeks)

Saffron Extract

California Gold Nutrition (affron®)

Standardized saffron extract with small but positive RCTs for SSRI-induced sexual dysfunction. Improves erectile function and arousal, not libido.

• Small RCT showed improved erectile function (30mg/day)
• May help with medication-induced sexual side effects
• Also supports mood and relaxation

Dose: 28–30mg daily

DHEA

NutraBio

A hormone precursor that may support sexual function, particularly in men with low DHEA-S levels. Lab-guided use recommended.

• RCT showed improved erectile function at 50mg/day
• Most effective when DHEA-S is confirmed low
• Also supports mood and overall well-being

Dose: 25–50mg daily (lab-guided)

⚠️ Hormone-active. Avoid with hormone-sensitive conditions unless clinician-directed. Not for pregnancy/breastfeeding. Banned in some sports contexts.

Zinc Picolinate

Thorne

Essential mineral for testosterone production. Helps primarily when deficient — common in older adults and those on certain medications.

• Supports natural testosterone production
• Picolinate form has superior absorption
• Also supports immune function and prostate health

Dose: 15–30mg daily (with food)

Fenugreek Extract

Swanson (50% saponins)

Herbal extract studied for supporting free testosterone and perceived sexual well-being. More research exists for libido than for erectile function.

• May support free testosterone levels
• Studied for perceived sexual well-being
• Standardized to 50% saponins for potency

Dose: 500mg daily (allow 4–6 weeks)

Magnesium Bisglycinate

Thorne

The most bioavailable form of magnesium for calming the nervous system. Bisglycinate is gentle on the digestive tract and supports deep sleep, muscle relaxation, and cortisol regulation.

• Promotes deep, restorative sleep without grogginess
• Supports healthy cortisol and stress response
• NSF Certified for Sport — clean label confidence
• Also supports heart rhythm and muscle recovery

Dose: 200mg (1 scoop powder) 30–60 min before bed

L-Theanine

Jarrow Formulas

An amino acid from green tea that increases alpha brain waves — the calm, focused state associated with meditation. Promotes relaxation without drowsiness.

• Increases alpha waves for calm focus and relaxation
• Pairs synergistically with caffeine to smooth jitters
• Supports sleep quality when taken before bed
• Non-sedating — won't cause daytime grogginess

Dose: 100–200mg as needed for stress or before bed

Rhodiola Rosea

Thorne

A powerful adaptogen that balances serotonin, norepinephrine, and dopamine without causing drowsiness. Searches for Rhodiola are up 234% year-over-year as awareness of adaptogenic stress support grows.

• Balances stress neurotransmitters without sedation
• Supports mental clarity during periods of fatigue
• May improve exercise performance and recovery
• Particularly effective for burnout and adrenal fatigue

Dose: 100–300mg daily (morning or early afternoon)

Alpha GPC

Jarrow Formulas

A highly bioavailable choline source that crosses the blood-brain barrier and directly supports acetylcholine synthesis — the neurotransmitter for memory and learning. Searches up 22% year-over-year.

• Crosses blood-brain barrier for direct brain delivery
• Precursor to acetylcholine — key for memory and learning
• Supports neuronal membrane health
• Also supports physical power output and growth hormone

Dose: 300–600mg daily with meals

Magnesium L-Threonate (Magtein)

Life Extension Neuro-Mag

The only form of magnesium that effectively crosses the blood-brain barrier. Magtein supports synaptic density in memory centers and has shown cognitive benefits in clinical trials after 12 weeks.

• Crosses blood-brain barrier — brain-specific magnesium
• Supports working memory and recall speed
• Clinical trial showed cognitive improvement at 12 weeks
• Also supports healthy sleep onset

Dose: 2,000mg Magtein (144mg magnesium) daily

Lion's Mane Mushroom

Real Mushrooms

A medicinal mushroom that stimulates Nerve Growth Factor (NGF) synthesis, supporting neuroplasticity and nerve health. Real Mushrooms uses 100% fruiting body extract with guaranteed 30% beta-glucans — no fillers or mycelium.

• Stimulates Nerve Growth Factor (NGF) production
• Supports memory, focus, and cognitive function
• 100% fruiting body extract — no grain fillers
• Guaranteed 30% beta-glucan potency

Dose: 1,000mg extract daily (2 capsules)

Creatine Monohydrate (Creapure)

Thorne

Beyond muscle — creatine is now recognized for cognitive benefits. Research shows it supports brain energy metabolism, especially under stress and sleep deprivation. Creapure is the gold-standard purity-certified form.

• Supports brain ATP energy under cognitive stress
• Enhances memory and reasoning in vegetarians and older adults
• Creapure = pharmaceutical-grade purity
• NSF Certified for Sport

Dose: 5g daily (any time of day)

Psyllium Husk Powder

NOW Foods (Certified Organic)

Soluble fiber that supports gut health, blood sugar regulation, and heart health. Fiber supplement sales are up 20% in 2026 driven by the "fibermaxxing" trend and growing awareness of the gut-microbiome-longevity connection.

• Supports healthy blood sugar and cholesterol
• Feeds beneficial gut bacteria (prebiotic)
• Promotes regularity and digestive health
• USDA Organic, Non-GMO Project Verified

Dose: 1 tbsp in 12oz water daily

Milk Thistle (Silymarin)

Jarrow Formulas

The premier liver support herb. Silymarin enhances glutathione production and protects hepatocytes from oxidative damage. Liver health searches jumped 700% in 2026 as consumers shift from occasional detoxes to daily liver support.

• Enhances glutathione — the body's master antioxidant
• Supports liver cell regeneration and detoxification
• 30:1 concentrated extract standardized for potency
• Vegan, gluten-free, Non-GMO

Dose: 150mg daily (standardized extract)

Collagen Peptides

Vital Proteins

Grass-fed, pasture-raised collagen providing 18g of protein per serving. Supports skin elasticity, joint health, and connective tissue — the structural pillar of longevity. Collagen is the most-searched beauty supplement, consistently trending among women 30+.

• Supports skin elasticity and hydration
• Promotes joint and connective tissue health
• 20g collagen per serving — 18g protein
• Grass-fed, pasture-raised, unflavored

Dose: 20g (4 tbsp) daily in water or beverage

Nattokinase

Already part of the PHXLR store as a research-grade product. Nattokinase is a fibrinolytic enzyme from natto that supports healthy blood flow by breaking down fibrin. Pairs with Omega-3 and garlic for comprehensive cardiovascular support.

• Supports healthy blood viscosity and circulation
• Promotes fibrin degradation and vascular health
• Complements the cardiovascular pillar of the Blueprint

NMN (Nicotinamide Mononucleotide)

NMN is a direct precursor to NAD+, the essential coenzyme for cellular energy production, DNA repair, and sirtuin activation. NAD+ levels decline with age, making supplementation a cornerstone of the Blueprint's mitochondrial pillar.

• Supports cellular NAD+ levels
• Promotes mitochondrial biogenesis
• Activates sirtuin longevity pathways
• Supports DNA repair mechanisms

Spermidine

Spermidine induces autophagy, the cellular cleanup process that removes damaged proteins and organelles. This is a key longevity mechanism that declines with age. Available in the PHXLR store as a research-grade product.

• Induces autophagy and cellular cleanup
• Supports cardiovascular health and longevity
• Complements rapamycin's mTOR pathway modulation

CaAKG (Calcium Alpha-Ketoglutarate)

Alpha-ketoglutarate is a key TCA cycle intermediate that supports cellular energy production and epigenetic demethylation pathways. CaAKG has shown lifespan extension in animal models and supports healthspan markers.

• Supports TCA cycle and cellular energy
• Promotes epigenetic health via demethylation
• Supports bone density and collagen synthesis