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Tim Ferriss Supplements – What He Takes and Why

Tim Ferriss Supplements – What He Takes and Why

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Updated 3/16/22

Tim Ferriss’s fervor for optimizing his health and longevity is nothing short of remarkable; he affectionately calls himself a “human guinea pig.” This moniker underscores his relentless pursuit of experimentation, a willingness to explore every avenue in search of methods that can fortify muscles, expedite muscle recovery, elevate cognitive function, enhance gut health, bolster the immune system, or facilitate weight loss.

Throughout his journey, Tim Ferriss has embarked on a multitude of supplement trials, accumulating a wealth of knowledge on what truly delivers results. Dive deeper into each of these vitamins, minerals, and health enhancers for an insightful exploration.

Feel free to let me know if you need any more information or adjustments in this style.

Tim Ferriss Supplements - What he Takes and why

Tim Ferriss Supplements Quick Summary

Short on time? Here’s a quick overview of the supplements Tim Ferris takes on a regular basis. He uses some of them every single day; but others, he takes as needed or when practicing a particular regime.

Tim Ferriss Supplements — for Daily Use

Tim Ferriss Supplements — for Brain Health

Tim Ferriss Supplements — for Longevity and Well-Being

Tim Ferriss Supplements — for Athletic Performance

Tim Ferriss Supplements — for Sleep Optimization

Tim Ferriss Supplements — for Fat Loss

All the Supplements Tim Ferriss Uses

Below is a list of supplements that Tim mentioned he’s taken or has recommended in videos or podcasts. Note that he does not continuously take all of these supplements. Instead, he had a core list of supplements he takes on a regular basis and then others that he cycles on and off of at any given time.

As always, please consult a medical professional before taking any supplements. 

The information below is not intended as medical advice and should be treated for informational purposes only. 

This is only a list of Tim Ferriss’ supplements and might not necessarily be best for you or your body.

Supplements Tim Ferriss Uses Daily


Tim says that he takes berberine for longevity and reducing glucose response after meals. 

It’s a supplement often used in Traditional Chinese Medicine, often advised for its anti-diabetic and anti-inflammatory effects.

It can also improve intestinal health, promote a healthy circulatory system, and lower cholesterol. Berberine is able to reduce glucose production in the liver.

Thorne berberine 500


Curcumin, a compound that comes from turmeric, is another supplement that exerts potent anti-inflammatory effects, and these anti-inflammatory effects may be protective against some form of cancer progression based on very preliminary research. 

Tim Ferriss has said that he also takes this supplement to support skin, muscular, and joint function, as well as improve gut health.

Omega-3 Phospholipids

Fish oil supplements are popular among lots of celebrity health enthusiasts. It’s a top supplement of both Joe Rogan and Rhonda Patrick, so it’s no wonder that Tim Ferriss takes it too.

The Omega-3 Phospholipids in fish oil have been shown to have many, many benefits. Some studies have even shown that it improves cognitive function when tested against placebos.

Personally, Tim Ferriss believes that the phospholipid variety of Omega-3 is better for bioavailability (digestion).


If you’re subscribed to the 5-Bullet Friday newsletter, you know that Tim Ferriss highly recommends Athletic Greens travel packs (Joe Rogan is also a fan)

This supplement improves gut health by filling the holes in your existing diet. This supplement is especially useful if you often travel or don’t have time to prefer the best meals.

Vitamin D

It’s estimated that over 40% of Americans are deficient in vitamin D. Recognizing this, Tim Ferriss makes sure to regularly supplement to ward off depression, fatigue, and skin issues.

Tim mentions that he takes 3,000 to 10,000 IU of vitamin D each day. If you use this high-quality and highly affordable vitamin D supplement from NOW, you only need to take 1 or 2 capsules per day.

Supplements for Brain Function

Lion’s Mane

When Tim needs to focus, he turns to Lion’s Mane Mushroom. A powerful nootropic, this supplement has been shown to help repair nerves, encourage creativity, and improve mood. It’s a great choice whether you’re concentrating on work, study, or play.

Dr. Emil Nutrition Organic Lions Mane Mushroom Capsules


While ketones are often associated with ketogenesis and fat loss, elevated ketone levels have also been shown to improve cognitive function

Tim Ferris hasn’t mentioned exactly which brand of ketones he uses, but he has recommended that you use exogenous or synthetic ketones.

Medium-chain Triglycerides (MCT)

Tim mentions that there is enough data to support that MCT coupled with ketones on a regular basis can be good for your brain. 

WebMD also says that MCTs are used along with usual medications for treating food absorption disorders including diarrhea, steatorrhea (fat indigestion), celiac disease, liver disease, and digestion problems due to partial surgical removal of the stomach (gastrectomy) or the intestine (short bowel syndrome).

Tim doesn’t often mention specific brands when talking about supplements, but he has for this one: He enjoys MCT Quest Nutrition MCT Powder Oil, 0g Net Carbs, 0g Sugar, No Additives, 16 Ounce from Quest, which tastes like a creamer.

Yerba Mate

Tim Ferris loves her Yerba Mate and has talked about it a lot in interviews, podcasts, and other videos.
Like coffee, yerba mate contains quite a bit of caffeine, so it offers an energy boost that can help you concentrate better.

Supplements for Longevity and Well-Being

Apple Cider Vinegar

Tim likes to take one tablespoon of apple cider vinegar in the morning and another one before bed to help improve the function of the immune system.

This supplement can also help lower cholesterol levels, minimize acid reflux, and support weight loss.

As an added benefit, if you combine ACV with honey, it can help you fall asleep.

Bragg Organic Apple Cider Vinegar With the Mother– USDA Certified Organic

Lithium Rotate

Tim takes 5mg of lithium orotate daily to help take the edge off and reduce depression. Having no known side effects, lithium is useful for dealing with stress so you can achieve mental clarity.

NCI Advanced Research Dr. Hans Nieper Lithium Orotate Tablets


Metformin is a prescription drug that’s generally used by patients with type 2 diabetes to help control high blood sugar. 

Lowering blood sugar helps to prevent kidney damage, blindness, nerve problems, loss of limbs, and sexual function problems.

Metformin has also shown to be an effective anti-aging drug, slowing cell aging in clinical trials. It’s not available for this use right now, but like Tim, you can talk to your doctor to see if they’d be willing to offer a prescription for its many health benefits.


Rapamycin is another prescription drug. It’s used to coat coronary stents, helping to prevent organ transplant rejection. It’s also used to treat a rare lung disease called lymphangioleiomyomatosis.

Like Metformin, Tim uses this medicine as an anti-aging drug. You can hear Tim and Dr. Peter Attia discuss its benefits on an episode of the Tim Ferriss Show.

Supplements for Athletic Performance and Muscle Recovery


Creatine is an amino acid that’s stored in muscle tissue. Your body makes it naturally, but you get most of it from your diet, mainly from red meat and seafood.

Tim Ferriss takes creatine to improve his athletic performance. It helps keep him going by producing a quick, steady stream of energy.

Hormonal Support

Tim doesn’t go into a lot of detail about the testosterone booster that he uses — the biggest take-away is that he’s trying to keep his testosterone at a nice level.

Ferriss says that he’ll take Prime Labs – Men’s Test Booster when he’s working out to help with muscle gains. He doesn’t take the booster all the time, though, because he’s concerned that it could mess with his body’s ability to produce its own testosterone.


L- Glutamine is an amino acid that is used for muscular recovery and soreness. Tim says that it works best when taking high doses – 40 to 50 grams at a time. It’s available in both pill and powder forms.


Obviously, there are many different types of protein, and different advice is given on when it’s best to take it. 

Tim says that he takes BCAA protein before and during his workout, and then he takes whey protein after the workout. 

Supplements for Sleep Optimization


Melatonin is a well-researched and safe supplement to take when you’re in need of more restful sleep.

Tim prefers to use a time-released formula because he says that it most closely mimics your body’s natural sleeping patterns. 

Zinc and Magnesium

When he doesn’t need melatonin, Tim takes zinc and magnesium before going to bed. This combo also helps him get a good night’s rest.

As an added bonus, zinc is known as an immune system booster, while magnesium supports muscle recovery.

Supplements for Fat Loss and Weight Management

The PAGG Stack is something that Tim mentions in his second book, The 4-Hour Body

PAGG is simply an acronym for different supplements he takes together: Policosanol, Alpha-Lipoic Acid, Green Tea Flavanols, and Garlic Extract.

If you’re going to try this combo, you can buy each supplement separately or try this all-in-one product.


Policosanol is a mixture of long-chain alcohols generally extracted from sugar cane. 

Some studies have shown that it’s capable of reducing HDL cholesterol and relieving pain from poor circulation. HOWEVER, these studies have NOT been medically proven. 

Tim takes Policosanol once daily and uses the standard dosage of 23 mg.

Alpha-Lipoic Acid

Alpha-Lipoic Acid has shown benefits for various forms of oxidation and inflammation. These effects protect against heart diseases, liver diseases, diabetes, and neurological decline associated with aging. 

Tim takes Alpha-Lipoic Acid four times a day, but he’s not discussed his exact dosage. The capsules that he recommends are 300 mg each, but note that 1200 mg is over the daily recommended dosage.

Green Tea Flavanols

Out of the four supplements recommended by Tim Ferriss in the PAGG stack, Green Tea Flavanols (Extract) are by far the most commonly taken. 

Not only is green tea extract high in antioxidants, it’s also beneficial in fat burning and weight loss. Green tea extracts may be able to help you target the mature fat cells that are responsible for stubborn fat that’s difficult to get rid of.

Life Extension Decaffeinated Mega Green Tea Extract

Garlic Extract

Garlic can be used to help prevent some types of cancer and plaque buildup in arteries, and it’s been used to manage cholesterol levels. It’s generally better to take it in a supplement form for higher doses. Too much raw garlic can upset your stomach and make you smelly! 

Related Article: Biohacking for Beginners — Our Top Biohacking Tips

When to Take PAGG

Tim has laid out a very specific program for when you should take the PAGG stack. He also has a cycle that he does with these supplements, just like he suggests doing with the rest of the supplements he takes.

The Program:

  • Breakfast – (A)lpha-lipoic acid (G)reen tea flavanols (G)arlic extract
  • Lunch – (A)(G)(G)
  • Dinner – (A)(G)(G)
  • Bed – (P)olicosanol (A)(G)(G)

The Cycle:

  • 6 days a week for 8 Weeks
  • 1 week off
  • Repeat


Who is Tim Ferriss?

Tim Ferriss is a well-known author, entrepreneur, and motivational speaker. His rise to fame began with the publishing of his book – The 4-Hour Workweek. Since then he has written 4 more books and hosts one of the top podcasts in the world.

What else does Tim Ferriss advise doing?

Supplements aren’t all that Tim recommends for better health and a longer life. Tim mentions fasting as one of the top five things for longevity and well-being. You can get more information about fasting and how/why you should do it by checking out his podcast with Dom D’Agostino.

Wrapping Up

We hope that this discussion of Tim Ferriss supplements has been helpful. Use this information as a starting point to learn more about products that can benefit you, and be sure to let us know what works!

New to supplements? We’ve got lots more resources to help you get started!


Sunday 19th of August 2018

Hi, How about Krill Oil? From his blog: Any info on Brand? He mentions 1,000 mg daily. Thanks!


Wednesday 31st of January 2018

Great little summary here, and you are correct, I did indeed search for "Tim Ferriss supplements" looking for exactly something like this. I notice you did not cover the supplements he highlights in 4-Hour Body though, primarily his PAGG stack: policosanol, alpha-lipoid acid, green tea, and garlic. I Depends on what people are looking for (longevity vs. fat loss, etc.), but I think that is pretty solid for those trying to get a leaner body composition. I realize 4HB is a few years old and you are covering more recent podcast material here, but I think Tim stands by the content of 4HB.


Wednesday 31st of January 2018

Thanks for the info! I will take a look at that and add that to the post.


Wednesday 31st of January 2018

*lipoic (typo, couldn't edit comment)