Gary Brecka’s Longevity Supplement Stack Revealed

Who is Gary Brecka?

Gary Brecka is a human biologist and wellness entrepreneur best known for co-founding 10X Health and hosting the Ultimate Human podcast.

He has gained a following for making science-based approaches to health and longevity more accessible. Born in 1969, Brecka is now in his mid-50s, which answers the common query: how old is Gary Brecka?

His career has spanned predictive health modelling, nutrition, and performance optimisation, making him one of the most recognisable names in the biohacking community.

Through his Ultimate Human podcast, he shares insights on supplements, diet, and lifestyle habits with a wide audience of health enthusiasts and beginners alike.

Gary Brecka’s Approach to Biohacking

Gary Brecka describes biohacking as the practice of making small, intentional adjustments to enhance the body's functioning.

His approach combines nutrition, lifestyle habits, and targeted supplements to support energy, recovery, and overall wellbeing. A key part of this philosophy is protecting the body from damage linked to free radicals and oxidative stress.

Both are associated with the ageing process, and research continues to examine how diet and nutrients may reduce their effects. Inflammation is another important factor, which we cover in more detail in our article on how inflammation accelerates ageing.

To address these challenges, Brecka highlights supplements that work on a cellular level. One of the most recognised is NMN, which is often linked to energy production and longevity research.

NMN Supplement by Naturecan

Designed to support overall health and well-being, incorporating our pure NMN supplement into your daily regimen is an excellent choice for anyone looking to enhance their wellness and longevity journey.

• 500mg of NMN (Nicotinamide mononucleotide) per capsule
• Premium capsule technology
• May increase lifespan
• Two month supply of capsules
• NAD+ Booster
• Suitable for vegans
• Made in Europe

Gary Brecka’s Supplements List

Supplements are at the heart of Gary Brecka’s biohacking journey. While his exact stack may change over time, there are specific nutrients he returns to again and again.

These form the foundation of his approach to longevity, energy, and performance and they’re the ones his followers are most curious about.

Note: Gary Brecka is not affiliated with Naturecan. However, many of the supplements discussed here are available as high-quality alternatives from our range.

NMN (Nicotinamide Mononucleotide)

NMN is a molecule that the body uses to create NAD⁺, which is essential for energy metabolism and cellular repair.

Levels of NAD⁺ decline with age, and this is one reason biohackers like Brecka highlight NMN as part of a longevity strategy. Brecka emphasises NMN because it supports NAD⁺ production.

He often frames it as part of combating the age-related decline in cellular energy and repairing cell function.

What science says:

• Early human studies suggest NMN supplementation may improve aerobic capacity and insulin sensitivity, supporting its role in metabolic health[1].
• Another clinical trial in Japan (2022) found that NMN improved muscle insulin sensitivity and reduced fatigue in middle-aged adults[2].

Resveratrol

Resveratrol is a natural polyphenol found in grapes, berries, and peanuts.

It is often discussed in the context of cellular health and ageing due to its antioxidant properties.

What science says:

• A systematic review published in Nutrients (2020) found that resveratrol supplementation improved markers of blood glucose and cholesterol regulation, particularly in individuals with type 2 diabetes[3].
• Research also suggests potential effects on mitochondrial function, which is a key area of interest in longevity[4].

Vitamin D3 + K2

Vitamin D3 plays a vital role in bone health, immunity, and muscle function.

When combined with vitamin K2, the two work synergistically to support calcium absorption and utilisation. What science says:

• A review published in the Journal of Clinical Endocrinology & Metabolism (2019) concluded that adequate vitamin D is essential for reducing the risk of deficiency-related bone issues, especially in older adults[5].
• Research also suggests that vitamin D status is associated with immune system balance, while K2 helps direct calcium into the bones rather than the arteries[6].

Zinc

Zinc is a trace mineral that plays a role in immunity, tissue repair, and hormone balance. It is essential for hundreds of enzymes that regulate growth and healing.

Why Brecka takes it: He sees zinc as one of the most practical supplements, noting that many people fall short of their needs. Brecka often links zinc to stronger immunity and better hormone regulation, especially testosterone in men. He frames it as a simple but effective way to fill a common gap.

What the science says:

• A meta-analysis showed zinc supplementation reduced the duration and severity of common colds, particularly when taken early[9].
• Research in men has also found that zinc supplementation helps maintain normal testosterone levels in those with low intake[10].

Multivitamin (Methylated)

Multivitamins are blends of essential vitamins and minerals designed to prevent small nutritional gaps. Methylated forms — for example, methylated folate and B12 — are more bioavailable and easier for the body to use, especially in people with genetic variations affecting nutrient metabolism.

Why Brecka takes it: He has said he prefers methylated multivitamins because they are better absorbed. He frames them as a way to “cover the bases” in a modern diet where even healthy eaters can miss out on certain micronutrients. This approach fits with his biohacking philosophy of optimising daily nutrition while supporting energy and performance.

What is the difference between methylated and normal multivitamins?

Methylated multivitamins contain nutrients, such as folate and vitamin B12, in forms that are already “active” and ready for the body to use.

Most people can convert these inactive forms very effectively. However, some people have genetic variations that make nutrient absorption difficult, and for those people, the methylated versions may be more beneficial.

What the science says:

• A systematic review in Nutrients (2020) found that multivitamin use reduces deficiencies in adults, particularly for vitamin D, B12, and folate [11].
• Another study highlighted the importance of using bioavailable B vitamins to support energy production and metabolism[12].

Vitamin B12 (Methylated)

Vitamin B12 is essential for red blood cell production, DNA synthesis, and nerve health. Deficiency can cause fatigue and neurological symptoms, which is why it is one of the vitamins Brecka regularly highlights.

Why Brecka takes it: He emphasises methylated B12 (methylcobalamin) because it is easier for the body to absorb and use, especially for people with genetic variations such as MTHFR. He links it to better energy levels and overall vitality.

Suggested daily intake:

• 2.4 µg daily for adults (higher needs in pregnancy and older age groups)[1].
• Supplement doses are often higher (e.g. 250–500 µg) to ensure absorption, especially in people with low levels.

L-Theanine

L-Theanine is an amino acid naturally found in green tea. It is well known for its calming effect without causing drowsiness.

Why Brecka takes it: He values L-Theanine for its ability to promote relaxation and focus. It is often used to balance out the stimulating effects of caffeine, which fits his philosophy of improving focus without stress.

What the science says:

• A study in the UK (2016) found that L-Theanine improved attention and reduced mind wandering in healthy adults[13].
• Another review in Nutrients (2019) concluded that L-Theanine supports relaxation, reduces stress, and may improve sleep quality when combined with other calming nutrients[14].

Essential Amino Acids (EAAs)

EAAs are the building blocks of protein that the body cannot produce on its own. They are vital for muscle repair, energy production, and overall metabolic health.

Why Brecka takes them: He recommends EAAs to support recovery and lean muscle maintenance, especially for people who do not get enough high-quality protein from their diet.

What the science says:

• A US clinical trial (2017) reported that EAA supplementation stimulated muscle protein synthesis in older adults, helping preserve muscle mass[15].
• Another study in Japan (2019) suggested EAAs improved exercise performance and recovery in endurance athletes[16].

Plant-Based Protein

Plant-based protein powders provide an alternative to dairy proteins such as whey. They are often made from pea, rice, or hemp protein.

Why Brecka takes it: He points out that protein intake is key for performance and recovery. For people who avoid dairy or prefer plant-based diets, he highlights plant protein as a practical option.

What the science says:

• A study from the University of Tampa (2015) found that pea protein was just as effective as whey protein in supporting muscle thickness gains during resistance training[17].
• A systematic review in Nutrients (2020) concluded that plant-based proteins can support muscle growth and recovery, particularly when consumed in adequate amounts[18].

Omega-3 (Fish Oil)

Omega-3 fatty acids, mainly EPA and DHA, are essential fats that play a role in heart, brain, and joint health. Because the body cannot produce enough on its own, they must come from diet or supplementation.

Why Brecka takes it: He frequently mentions omega-3s for brain health, mood balance, and inflammation support. He also notes that many people do not consume enough oily fish, making supplementation a reliable way to meet daily needs.

What the science says:

• A science advisory from the American Heart Association (2019) concluded that omega-3 supplementation significantly reduced triglyceride levels, an important marker of cardiovascular health[7].
• A meta-analysis (2021) found that higher omega-3 intake was linked to a lower risk of cardiovascular events in adults[8].

Gary Brecka Diet Essentials

Alongside supplements, Gary Brecka places strong emphasis on diet. His approach is built on simple principles rather than strict rules, with a focus on whole foods, steady energy, and balanced nutrition.

Core elements of his diet include:

• High-quality protein: Lean meats, fish, and plant proteins to support recovery and strength.
• Healthy fats: Sources like olive oil, avocados, and omega-3 rich fish for brain and heart support.
• Blood sugar balance: Brecka often speaks about avoiding sharp glucose spikes. For readers interested in practical strategies, our guide to the Glucose Goddess Method explains easy ways to manage energy through food choices.
• Fibre-rich plants: Vegetables, fruits, and legumes to provide vitamins, minerals, and gut health benefits.

Another theme in Brecka’s philosophy is appetite and weight control. He sometimes refers to intermittent fasting and careful meal timing as tools for better energy regulation.

Those looking for natural approaches to blood sugar and appetite may also find value in our article on Natural Ozempic Alternatives.

While his diet is often framed as a longevity tool, Brecka’s main principle is straightforward: eat whole, nutrient-dense foods consistently, and use supplementation only to fill gaps where diet alone may not be enough.

Build Your Own Longevity Stack

Gary Brecka’s routine is inspiring, but the best results come from creating a plan that works for your own body and lifestyle.

Longevity is not about taking every supplement at once — it is about building a foundation and adding to it gradually.

Start with the basics:

• Prioritise good sleep, daily movement, and a diet rich in whole foods.
• Ensure you are covering essential nutrients, such as protein, healthy fats, and fibre.

Add supplements step by step:

• Begin with one or two core nutrients, such as vitamin D3 + K2 or omega-3.
• Track how you feel over a few weeks before adding more.
• Keep in mind that consistency matters more than quick results.

Keep it personal:

• Everyone’s needs are different — age, activity levels, and diet all play a role.
• If you are unsure where to start, consider speaking with a qualified health professional.

At Naturecan, we provide high-quality supplements that are independently tested, offering trusted options for many of the nutrients featured in Brecka’s stack.

Whether you are curious about NMN, resveratrol, or daily essentials like magnesium and zinc, our range is designed to support your wellness journey.

The Longevity Guide: Everything You Need to Know About Longevity

This is our complete beginner's guide to Longevity. We explain what it is, what studies are available, where it comes from, what it is used for, and a few other facts you may not know.

FAQs

What supplements does Gary Brecka recommend?
Brecka often highlights nutrients such as NMN, resveratrol, omega-3, magnesium, zinc, and methylated vitamins. His stack reflects his focus on cellular energy, recovery, and longevity.

What is Gary Brecka’s diet like?
He promotes a diet rich in whole foods, quality protein, healthy fats, and fibre. He also discusses intermittent fasting and meal timing as ways to support steady energy.
Who is Gary Brecka?
Gary Brecka is a human biologist, co-founder of 10X Health, and host of the Ultimate Human podcast. He is best known for making longevity and biohacking strategies accessible to a wide audience.

How old is Gary Brecka?
He was born in 1969, which places him in his mid-50s as of today.

What is Gary Brecka’s Ultimate Human podcast about?
The podcast explores topics such as biohacking, supplements, fitness, and lifestyle optimisation. Brecka interviews experts and shares his own insights.

Why does Gary Brecka take NMN?
He emphasises NMN because of its role in NAD⁺ production, which is essential for cellular energy and repair. Research suggests NAD⁺ levels decline with age.

Does Gary Brecka follow intermittent fasting?
Yes, in several interviews he mentions fasting windows as part of his approach. He combines fasting with targeted supplementation for better energy and focus.

Can supplements extend lifespan?
Supplements may support overall health, but no single pill guarantees longevity. Brecka’s philosophy combines diet, lifestyle, and supplementation as part of a bigger picture.

Does Naturecan sell Gary Brecka’s exact supplement stack?
No, Gary Brecka is not affiliated with Naturecan and does not work with the brand. However, Naturecan offers high-quality alternatives such as NMN, resveratrol, vitamin D3 + K2, omega-3, and magnesium, which align with many of the nutrients he discusses.

Why might someone choose a methylated multivitamin?
Some people have genetic variations that make it harder to process inactive forms of B vitamins. A methylated multivitamin helps bypass this step, ensuring better absorption and availability.

Does Gary Brecka recommend methylated multivitamins?
Yes — Brecka has said he prefers methylated multivitamins because they may be more effective for a wider range of people, especially when aiming to “cover the gaps” in modern diets.