Tim Ferriss Supplement Routine at a Glance:
- Routine: Tim takes 8 supplements daily and 8 supplements occasionally/as needed, costing approx. $290 per month.
- Focus: Brain mastery, more efficient/deeper sleep and peak physical performance.
- Selection Method: Experimentation-driven. Tim tests high-quality, expert-checked supplements, guided by brain science and biohacking.
- Philosophy: Tim goes for a minimal effective dose strategy—what works best with the least effort. He uses small doses, switches up supplements depending on what he needs, and keeps it simple.
Tim Ferriss Complete Supplement Stack
Tim Ferriss is a bestselling author of books like The 4-Hour Workweek (business), The 4-Hour Body (health), and Tools of Titans (success), where he shares hacks for living better. He also hosts The Tim Ferriss Show, a top podcast where he interviews experts on health, success and more.
He trusts the latest research, his own experiments, and advice from friends like Andrew Huberman, Peter Attia, and Rhonda Patrick to pick supplements that supercharge his brain and body.
Click below to see what he takes and why.
🧩
Foundational
Supplements to help overall wellness and long-term well-being.
- Vitamin D3 → 5,000 IU daily
- Greens Multi (AG1) → 1 scoop daily
🧠
Brain
Supplements to improve memory, focus, clarity & neuroplasticity.
- Omega-3s (Fish Oil) → 2 g daily
- Lithium Orotate → 5 mg daily
- Lion’s Mane Mushroom → 500 mg occasionally (pre deep work)
😴
Sleep
Supplements for better sleep, relaxation & circadian rhythm.
- Magnesium Threonate → 144 mg daily
- L-Theanine → 200 mg occasionally (when in sleep debt)
⚡️
Performance
Supplements to boost physical & mental endurance & strength.
- Creatine → 1.5 g daily
- Protein → 25 g daily
- BCAAs → 10 g occasionally (pre weightlifting)
- MCT Oil → 21 g daily
🛠️
Recovery
Supplements to reduce inflammation & help repair tissue.
- Curcumin → 500 mg occasionally (post weightlifting)
- Glutamine → 50 g occasionally (post weightlifting)
🛡️
Immunity
Supplements to strengthen defenses and enhance resilience.
- Apple Cider Vinegar → 2 tbsp occasionally (after cheat meal)
🌳
Longevity
Supplements to supercharge cell repair, energy & regeneration.
- Berberine → 500 mg occasionally (after cheat meal)
- CoQ10 (Ubiquinol) → 200 mg occasionally (when feeling groggy)