Gary Brecka’s Supplement List: Safety Breakdown

Gary Brecka’s name is everywhere these days, with his supplement stack promising a healthier, more vibrant you. Resveratrol, TMG, Vitamin D3 + K2, Creatine — his recommendations sound like a game-changer. But how safe are these supplements really?

Before you buy into the hype, we’re putting Brecka’s picks under the microscope. We’ll break down each supplement and give it a safety score based on hard evidence, so you know what’s legit and what’s not.

Always consult a healthcare professional before starting any supplement regimen to ensure it aligns with your individual health goals.

Creatine

I’m a big fan of creatine. If you are exercising and weight training on a regular basis… my thoughts on creatine are five milligrams a day or 5 grams a day prior to exercise.

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Brecka recommends 5 grams of creatine daily, especially for those engaged in regular exercise or weight training. Creatine enhances muscle composition, boosting physical performance. 

He also points to emerging research suggesting cognitive benefits, particularly for sleep-deprived individuals or older adults, making it a versatile addition to any regimen.

Creatine notes from the Suntorial Lab

Creatine is well-established for improving physical performance and may offer cognitive benefits, particularly under stress or in energy-demanding conditions, though results are mixed for healthy individuals.

1. Creatine improves physical performance, especially in high-intensity and resistance training. Numerous studies confirm that creatine enhances muscular strength, sprint performance, and recovery during resistance and high-intensity training.
   
2. Creatine may benefit cognitive performance, especially under stress or in sleep-deprived individuals. Supplementation has shown promise for improving working memory and reaction time during mentally demanding tasks or sleep deprivation.
   
3. Creatine supports brain energy metabolism, which may underlie cognitive benefits. By enhancing brain phosphocreatine stores, creatine may support ATP availability for brain functions, especially under metabolic stress.
   
4. Evidence on creatine and cognitive function in healthy individuals is mixed. While some studies show modest benefits on tasks like memory and intelligence, others show no significant effects, especially in well-rested, healthy populations.
   
5. Creatine may help neurodegenerative and neurological conditions. Some studies suggest it may have therapeutic potential for conditions like Parkinson’s, Huntington’s, or depression due to its neuroprotective properties.

Vitamin B12 (Methylcobalamin)

If we don’t have the right raw material in our body, specifically a form of B12 called methylcobalamin… we have a difficult time breaking these neurotransmitters down.

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Brecka links low B12 levels to conditions like anxiety and ADHD, noting that diets high in folic acid-fortified foods can worsen these issues, especially for those with MTHFR gene mutations that impair folate metabolism. 

He advocates for methylcobalamin, the active form of B12, to support energy and mental clarity.

Methylcobalamin notes from the Suntorial Lab

Methylcobalamin is a bioactive form of vitamin B12, commonly used in supplements. It may support nerve health, reduce neuropathic symptoms, aid cognitive and sleep functions, and help manage specific clinical conditions, particularly where B12 deficiency is involved.

1. Supports nerve regeneration and repair. Methylcobalamin promotes the regeneration of damaged nerves and may be effective in treating peripheral neuropathy and nerve compression syndromes like carpal tunnel syndrome.
   
2. Improves symptoms of diabetic neuropathy. Methylcobalamin has been shown to reduce pain and improve nerve function in diabetic peripheral neuropathy patients.
   
3. May improve cognitive function in dementia and cognitive impairment. Some studies suggest benefits for memory and cognition, particularly in elderly patients with vitamin B12 deficiency.
   
4. Potential role in sleep-wake rhythm regulation. Methylcobalamin may help normalize circadian rhythms and improve sleep quality, particularly in those with sleep-wake disorders.
   
5. Shows benefit in tinnitus treatment. Methylcobalamin supplementation has been linked to improvements in certain cases of chronic tinnitus, especially when B12 deficiency is present.

Omega-3 Fish Oil

Look for the words DHA and EPA on your fish oil. You want to make sure your fish oil has both of those.

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Omega-3s help maintain brain structure and function. Omega-3s can influence mood, memory and overall cognitive function.

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To balance the omega-3 to omega-6 ratio, Brecka encourages consuming fatty fish like salmon, mackerel, or sardines for natural DHA and EPA. For non-fish eaters, he suggests high-quality fish oil supplements or plant-based sources like flaxseeds and walnuts. 

Omega-3s reduce inflammation, and Brecka references studies showing they may lower tumor aggressiveness and enhance immune function, potentially reducing cancer risk.

Omega-3 notes from the Suntorial Lab

Omega-3 fish oil supplements provide well-supported benefits for cardiovascular health, inflammation, and mood disorders, with some promising evidence in cognitive function and metabolic health.

1. Omega-3 fish oil supports cardiovascular health, especially by reducing triglyceride levels and inflammation. Studies show that fish oil can reduce triglyceride levels and may help in preventing heart disease-related outcomes, particularly in individuals with existing cardiovascular risk factors.
2. There is evidence that fish oil improves cognitive function and slows cognitive decline in older adults, particularly those with mild cognitive impairment or early Alzheimer’s disease, though the effects may be more modest in healthy individuals.
3. Anti-inflammatory effects have been observed, with omega-3s reducing markers of inflammation such as CRP and IL-6, which may help with conditions like rheumatoid arthritis and other inflammatory diseases.
4. Benefits for mental health have been seen, especially for depression and mood disorders. Omega-3s, particularly EPA, are associated with reduced depressive symptoms, especially when used alongside standard antidepressants.
5. The evidence on prevention of chronic diseases like cancer or diabetes is mixed. While some studies suggest potential benefits in reducing insulin resistance or cancer progression, the results are not consistent across all populations and dosages.

Plant-Based Protein Powder

While plant-based protein powders are a convenient protein source, Brecka notes their lower amino acid absorption rates (often less than 10%) compared to animal proteins. 

He advises pairing them with hydration and additional supplements to meet nutrient needs. For muscle recovery and growth, he recommends a balanced diet that includes both plant and animal proteins.

Notes from the Suntorial Lab

Plant-based protein powders are effective alternatives to animal proteins, offering benefits for muscle growth, weight management, heart health, metabolic control, and inflammation.

1. Plant-based protein supports muscle strength and performance. Studies show that plant-based protein powder (like rice and pea protein) can be just as effective as whey protein for increasing muscle strength and body composition when paired with resistance training.
2. It improves satiety and supports weight management. Pea protein powder has been found to promote fullness and reduce short-term food intake, suggesting potential benefits for weight control.
3. Cardiovascular health may benefit. Plant-based protein intake has been linked to improved cardiovascular markers, such as lower blood pressure and cholesterol levels.
4. It can support metabolic health. Supplementation with plant-based protein may help regulate blood glucose and improve insulin sensitivity in some populations.
5. May reduce inflammation. Some evidence suggests plant-based proteins have anti-inflammatory effects, particularly when replacing animal proteins. 

Resveratrol

One of the signs of reversing aging is… reducing your biological age as your telomere length. You can lengthen telomeres with resveratrol.

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You can see, actually, the blood flow increased to the brain and to the heart. It’s good for microvascular circulation. It’s good for making your veins more elastic.

Brecka is a strong advocate for resveratrol, which supports cardiovascular health by raising telomerase levels, linked to reduced cellular aging. Its clinical benefits include managing high blood pressure and improving heart function, making it a cornerstone of his anti-aging strategy.

Resveratrol notes from the Suntorial Lab

Resveratrol is a natural compound found in the skin of red grapes, red wine, peanuts, and some berries. It’s become popular as a supplement due to its potential health benefits, especially for aging and heart health.

While animal and lab studies show promise, many human trials have had mixed or modest results. Benefits seem to depend on the dose, the person’s health, and how long the supplement is taken.

Resveratrol is generally considered safe in moderate doses, but high doses may cause stomach upset or interact with medications like blood thinners.

1. Antioxidant and Anti-Inflammatory Effects. Resveratrol acts as an antioxidant, helping protect cells from damage. It also reduces inflammation, which is linked to many chronic diseases.
2. Heart Health Support. Several studies suggest that resveratrol may help improve blood vessel function, lower blood pressure, and reduce LDL (“bad”) cholesterol, which could protect against heart disease.
3. Anti-Aging Potential. Resveratrol has been shown to activate certain genes linked to longevity in animals, but its long-term benefits in humans are still being studied.
4. May Help With Obesity and Diabetes. Early research suggests resveratrol might improve insulin sensitivity and reduce fat accumulation, especially in combination with a healthy lifestyle.

NMN (Nicotinamide Mononucleotide)

Better energy, better focus, better concentration at a cellular level. When you give a cell more energy, it has more resources to accomplish its functions, like waste elimination, repair, detoxification, regeneration.

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I’ve become a believer in NMN and resveratrol and other supplements over the years because in our clinic system we’ve been able to see the impact that those have had directly on certain markers in the blood.

Brecka emphasizes that many health issues stem from nutrient deficiencies rather than disease. By including NMN, he aims to optimize cellular function, helping the body thrive at its fullest potential.

NMN notes from the Suntorial Lab

Nicotinamide mononucleotide (NMN) is a popular supplement promoted for anti-aging and metabolic health.

NMN supplements appear to be safe and may support metabolic health, insulin sensitivity, and muscle performance, especially in older adults, but more large-scale and long-term studies are needed to confirm these benefits.

1. NMN supplementation may improve insulin sensitivity and muscle insulin signaling. In a randomized controlled trial, postmenopausal women with prediabetes who took NMN showed enhanced muscle insulin sensitivity and increased expression of genes related to muscle remodeling and metabolism.
2. It may enhance NAD⁺ levels and mitochondrial function in humans. NMN intake was shown to significantly raise NAD⁺ levels and markers of mitochondrial metabolism, which are associated with cellular energy and aging processes.
3. Potential benefits for blood flow and muscle performance in older adults. NMN improved aerobic capacity and blood flow during exercise in older men, suggesting improved vascular and muscle function.
4. Generally considered safe in humans at doses up to 500 mg/day. Multiple studies confirm its safety profile in short-term use, with no serious adverse events reported.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is critical for heart functioning properly.

As a powerful antioxidant, CoQ10 protects cells from oxidative stress and supports mitochondrial function, crucial for energy production. 

Brecka highlights its importance for older adults, as CoQ10 levels decline with age, making supplementation vital for maintaining energy and cellular health.

CoQ10 notes from the Suntorial Lab

CoQ10 is a well-studied supplement that may support heart function, neurological health, and aging, particularly in individuals with deficiencies or chronic diseases, and it is considered safe for most people.

1. Supports heart health, especially in heart failure. CoQ10 levels are often lower in people with heart failure, and supplementation may improve cardiac function, symptoms, and quality of life. Some clinical trials report benefits such as improved ejection fraction and reduced hospitalizations, though findings are mixed and more high-quality trials are needed.
2. May improve mitochondrial and neurological function. CoQ10 is being studied for use in neurodegenerative conditions like Parkinson’s disease, where it may help reduce oxidative stress and improve energy metabolism in neurons.
3. Reduces oxidative stress and supports anti-aging. Due to its antioxidant properties, CoQ10 may reduce cellular damage from free radicals, supporting skin health and general aging processes.
4. Potential benefits in hypertension and fibromyalgia. Some studies report modest improvements in blood pressure and pain symptoms in fibromyalgia, though evidence is still preliminary.
5. Safe and well-tolerated. CoQ10 has a good safety profile with low toxicity and minimal side effects reported even at doses up to 200 mg/day for several months.

TMG (Trimethylglycine)

It’s an amino acid that everybody with hypertension should consider if they have high homocysteine.

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TMG supports methylation, a process that breaks down homocysteine, promoting cardiovascular health. 

Brecka recommends it for those with high homocysteine levels, noting its broader benefits like improved sleep, reduced inflammation, and enhanced metabolic markers.

TMG notes from the Suntorial Lab

TMG shows promise for improving physical performance, body composition, and possibly supporting liver health, with preliminary evidence suggesting cognitive benefits.

1. TMG may reduce homocysteine levels, which is linked to cardiovascular health. Multiple studies have found that TMG supplementation can significantly lower plasma homocysteine levels, potentially reducing cardiovascular risk.
   
2. TMG may enhance muscle strength and power during resistance training. Supplementation with TMG has been associated with improvements in strength and power output in resistance-trained men.
3. It may improve body composition and reduce fat mass. One study found TMG supplementation helped decrease fat mass and increase lean mass over six weeks of resistance training.
4. Potential benefits for liver health in certain contexts. TMG has been used to support liver function, particularly in individuals with fatty liver disease or homocystinuria.
5. TMG may enhance mood and cognitive function indirectly via methylation support, though human evidence is still limited and mostly theoretical.

Vitamin D3 + K2

Vitamin D3 is the most important nutrient in the human body… without supplementation, we just have clinical deficiencies in vitamin D3.

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If you start taking 5000 IUs of vitamin D3 with 80 micrograms of K2, it might help. It could change the course of your life.

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Brecka advises 5000 IUs of Vitamin D3 daily, particularly for those with limited sun exposure, to maintain optimal health. Pairing it with K2 enhances absorption and supports bone and cardiovascular health, leveraging their synergistic effects.

Notes from the Suntorial Lab

Vitamin D3 and K2 appear to work synergistically to support bone and cardiovascular health, with promising anti-inflammatory effects.

1. Vitamin D3 and K2 together may improve bone health and reduce fracture risk. A study found that the combination of these vitamins enhanced bone strength and density, particularly in populations at risk for osteoporosis.
2. They may also benefit cardiovascular health by regulating calcium distribution. The pairing helps ensure calcium is deposited in bones rather than arteries, potentially reducing arterial stiffness and calcification.
3. Supplementation may reduce inflammation and improve quality of life in chronic conditions. One paper reported improved inflammation markers and joint function in osteoarthritis patients using D3+K2 supplementation. 

L-Theanine

If I combined that with maybe a little bit of L-theanine, a little bit of MCT, all of a sudden I’ve got this nootropic kicking off in my brain that I’ve never had access to before.

L-Theanine, an amino acid, promotes mental clarity and reduces anxiety without sedation. Brecka recommends it alongside magnesium and melatonin for better sleep quality, creating a restorative, non-habit-forming sleep routine that keeps you alert and focused during the day.

Notes from the Suntorial Lab

L-Theanine, a naturally occurring amino acid found in tea leaves, has been studied for several health benefits, particularly related to mental health and cognition.

It is generally safe and may reduce stress and anxiety, enhance cognitive performance (especially with caffeine), and improve sleep, with emerging evidence for neuroprotection.

1. L-Theanine can reduce stress and anxiety levels, especially when taken as a supplement in moderate doses. Multiple studies have found that L-Theanine helps decrease anxiety in stressful situations without causing drowsiness.
2. L-Theanine may improve cognitive performance and attention, particularly when combined with caffeine. It enhances alpha brain wave activity, which is associated with relaxed alertness, and improves reaction time and working memory.
3. It may improve sleep quality, especially in individuals with higher baseline anxiety, by promoting relaxation and reducing nighttime activity without acting as a sedative.
4. L-Theanine may also have neuroprotective and anti-inflammatory effects, though evidence is still preliminary. Some studies suggest it may protect against cognitive decline by reducing oxidative stress and neuroinflammation.

Zinc

Zinc is another key mineral and a light metal that is highly bioavailable in animal products. Foods like red meat, shellfish, and poultry are excellent sources of zinc, which is crucial for immune function, wound healing, and DNA synthesis. Your body absorbs 50 to 60% of the zinc from these sources.

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Zinc is essential for immune function, wound healing, and DNA synthesis. Brecka emphasizes its role in restoring health, particularly when deficiencies are identified through testing, making it a critical mineral for overall wellness.

Zinc notes from the Suntorial Lab

Zinc supplementation has been widely studied and is associated with multiple health benefits, particularly for immune function, inflammation control, and metabolic health.

1. Boosts immune function and reduces infection severity. Zinc supplementation has been shown to improve immune responses and reduce the severity or duration of respiratory infections, especially in children and older adults.
2. May help in treating COVID-19. Zinc may reduce the risk of developing severe COVID-19 symptoms by enhancing antiviral immunity, although more robust clinical evidence is needed.
3. Improves markers of oxidative stress and inflammation. Zinc supplementation significantly decreased markers like malondialdehyde (MDA) and increased antioxidant enzymes in individuals with chronic diseases.
4. Supports growth and reduces diarrhea in children. Zinc is effective in reducing the incidence and duration of diarrhea in children and contributes to proper growth and development.
5. Improves metabolic and cardiovascular markers. In people with type 2 diabetes or metabolic syndrome, zinc supplementation improved lipid profiles and reduced blood sugar and blood pressure levels.

Magnesium Glycinate and Magnesium L-Threonate

Magnesium Glycinate is gentle on the stomach, supporting muscle relaxation and stress relief. Brecka recommends it for insomnia and stress management. 

Magnesium L-Threonate, with its ability to cross the blood-brain barrier, enhances cognitive function and memory, making it ideal for mental clarity. 

Brecka suggests combining both for a comprehensive magnesium strategy.

Magnesium notes from the Suntorial Lab

Magnesium glycinate appears to be a well-absorbed and well-tolerated form of magnesium that may support sleep, anxiety reduction, muscle recovery, and general calmness.

1. Magnesium glycinate may improve sleep quality and reduce insomnia symptoms. One study found that magnesium supplementation (including magnesium glycinate) improved sleep onset, sleep efficiency, and sleep time, especially in older adults with insomnia.
2. It may help reduce symptoms of anxiety and stress. A systematic review concluded that magnesium glycinate, due to its better absorption and calming effect from glycine, may help reduce mild to moderate anxiety levels, especially in people under stress.
3. It may support muscle recovery and reduce cramps. Magnesium plays a role in muscle relaxation, and glycinate is often recommended for muscle cramps and post-exercise recovery due to its high bioavailability and low laxative effect.
4. It is generally well-tolerated and preferred for sensitive individuals. Because it combines magnesium with glycine, an amino acid with calming properties, magnesium glycinate is often better tolerated than other forms (like oxide or citrate), which can cause gastrointestinal side effects.

Magnesium L-Threonate shows strong potential for improving cognitive function and memory, especially in aging and neurodegenerative contexts, but more large-scale human trials are necessary to confirm these benefits.

1. Improves learning and memory in animal models. Studies on rats show that magnesium L-Threonate can elevate brain magnesium levels, which enhances synaptic density and improves learning and memory abilities.
2. May reverse cognitive decline with age. In aged rats, magnesium L-Threonate supplementation reversed cognitive deficits by enhancing synaptic plasticity and increasing brain magnesium content.
3. Potential in preventing Alzheimer’s disease pathology. One study found that magnesium L-Threonate reduced amyloid plaque buildup, improved memory, and preserved synaptic density in Alzheimer’s disease mouse models.
4. Human studies show promise but are limited. A small human clinical trial found that magnesium L-Threonate improved cognitive function in older adults with mild cognitive impairment over 12 weeks, but larger studies are still needed to confirm these effects.

DHEA

We just need to give the body the raw materials it needs to produce testosterone, which includes DHEA.

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DHEA, a precursor to testosterone, supports hormone balance. Brecka highlights its role in addressing deficiencies, particularly for those on testosterone therapy, to optimize hormone-related health outcomes.

DHEA notes from the Suntorial Lab

DHEA may offer modest benefits for skin health, mood, and libido in older adults, but its overall effectiveness for aging and physical performance is limited and should be approached with caution due to hormonal side effects.

1. DHEA supplementation may improve skin health and hydration in older individuals. One study found that taking DHEA improved skin hydration, sebum production, and skin thickness in postmenopausal women and elderly men.
2. It might have mild positive effects on mood and libido, particularly in women. Some evidence suggests DHEA can improve sexual function and mood in women, especially those with adrenal insufficiency or in postmenopause.
3. DHEA’s effects on muscle mass and physical performance are limited or inconsistent. Although DHEA is often marketed for anti-aging and bodybuilding, studies have not shown strong or consistent benefits in increasing muscle mass or strength in elderly people.
4. Cognitive effects are minimal or unclear. There is no strong evidence that DHEA supplementation improves memory or cognitive function in healthy older adults.
5. Hormonal effects and risks: DHEA can increase levels of androgens and estrogens, which may lead to side effects like acne, hair loss, or hormonal imbalance in some individuals.

Essential Amino Acids

We know essential amino acids are the building blocks of protein and collagen.

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As soon as you’re deficient in even a single one of the essential amino acids, the balance of those are going to become fat or sugar.

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For complete protein synthesis, Brecka recommends full-spectrum essential amino acids (EAAs) over branched-chain amino acids (BCAAs), which lack the full range of EAAs. High-quality EAAs with proven absorbability are critical for muscle recovery and growth, especially when conventional protein sources fall short.

EEAs notes from the Suntorial Lab

Supplementing with essential amino acids supports muscle growth, recovery, metabolic health, and possibly cardiovascular function, especially in vulnerable populations like the elderly or those with chronic conditions.

1. EAAs help improve muscle mass and function, especially in older adults or those with muscle-wasting conditions. Supplementation with EAAs can stimulate muscle protein synthesis even in the presence of anabolic resistance, making them beneficial for sarcopenia and other muscle loss conditions.
2. EAAs may aid recovery after surgery or trauma. Supplementing with EAAs before or after surgery improves nitrogen balance and muscle protein retention, accelerating recovery in clinical settings.
3. EAA supplementation improves metabolic health. EAAs have been shown to reduce visceral fat and improve insulin sensitivity in overweight or obese individuals.
4. EAA intake can support cardiovascular function. One study found that EAA supplementation improved endothelial function in patients with heart failure, suggesting cardiovascular protective effects.

Methylated Folate

Somebody with anxiety has a methylfolate deficiency. This is the way I wish we would think about human beings.

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You absolutely need to be supplementing with methylfolate, five MTHF. That would be a material change in your life if you’re not doing that.

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Brecka notes that about 44% of people have genetic mutations hindering folic acid conversion to methylfolate. He advocates for genetic testing to tailor supplementation, ensuring precise nutritional strategies to address deficiencies and optimize health.

Methylated Folate notes from the Suntorial Lab

Methylated folate (also called L-methylfolate or 5-MTHF) is the bioactive form of folate that the body can use directly. It may offer clinical advantages over folic acid, especially for people with MTHFR gene variants or those with certain health conditions like depression, cardiovascular risk, or infertility.

1. Improves outcomes in depression when combined with antidepressants: L-methylfolate supplementation has been shown to enhance the efficacy of antidepressants in patients with major depressive disorder, especially those who have an inadequate response to SSRIs or SNRIs.
2. Helps patients with genetic variants like MTHFR: Individuals with MTHFR gene polymorphisms may have impaired folate metabolism. Methylated folate bypasses this enzymatic step, improving folate status in these individuals.
3. Supports fertility in women: L-methylfolate may improve fertility outcomes, particularly in women with MTHFR mutations, compared to standard folic acid supplementation.
4. Reduces homocysteine levels: Methylated folate has been effective in reducing elevated homocysteine levels, a risk factor for cardiovascular disease, especially in people with folate metabolism issues.
5. Enhances prenatal health: Compared to folic acid, methylated folate may be more effective in preventing neural tube defects in fetuses of mothers with MTHFR polymorphisms, although more research is still needed on population-wide recommendations.

Mineral-Rich Sea Salt

Sodium rarely raises your blood pressure. What raises your blood pressure is iodized table salt.

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To combat mineral deficiencies, Brecka suggests incorporating mineral-rich sea salt into morning hydration routines. A quarter teaspoon in water provides essential trace minerals, reducing headache risks and enhancing overall health.

Notes from the Suntorial Lab

Mineral-rich sea salt may offer slight benefits for blood pressure and kidney function due to its trace minerals, but like regular salt, it should still be used in moderation due to its high sodium content.

1. Mineral-rich sea salt may slightly reduce blood pressure compared to refined salt. A study comparing Korean solar salt (a type of sea salt) with refined salt found that sea salt resulted in significantly lower systolic and diastolic blood pressure in animal models. The effect was attributed to its higher mineral content, especially potassium and magnesium.
2. Unrefined salt may have lower negative impacts on kidney function. The same study above showed that rats fed with solar salt had better kidney function compared to those given refined salt, suggesting potential protective effects.
3. Sodium content is still high in sea salt, so excessive use poses similar cardiovascular risks. Despite trace minerals, sea salt is still mostly sodium chloride and thus contributes to hypertension if consumed in large amounts.
4. Additional research on humans is lacking. Most studies on mineral-rich salt are preclinical or based on animal models, so evidence in humans is limited, and more trials are needed.

Potassium

Potassium is a very important mineral for your overall health and metabolic function.

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Potassium supports cellular health, energy regulation, and healthy blood pressure by counteracting sodium’s effects. Brecka emphasizes its importance for maintaining optimal bodily functions.

Potassium notes from the Suntorial Lab

Research on potassium supplementation shows a range of health benefits, especially for cardiovascular health and electrolyte balance, but it must be used cautiously due to potential risks like hyperkalemia.

1. Supports blood pressure control in people with hypertension. Potassium supplementation has been shown to modestly lower blood pressure in people with elevated levels, likely due to its vasodilating and natriuretic effects.
2. May protect cardiovascular and kidney function. Potassium helps reduce sodium retention, lower blood pressure, and may offer kidney protection. In patients with CKD, supplementation increased potassium levels but required caution due to risk of hyperkalemia.
3. Reduces inflammatory effects of high salt intake. Potassium was found to counteract salt-induced immune responses by inhibiting IL-17A production, which may help prevent autoimmune and inflammatory diseases.
4. No strong evidence for blood pressure effects in healthy people. In normotensive adults and children, potassium supplementation did not significantly alter blood pressure, suggesting that benefits are more pronounced in those with elevated blood pressure.
5. Safe in moderate doses for healthy individuals. A meta-analysis found that potassium supplements caused only a small increase in serum potassium and did not affect kidney function in healthy adults.

Hydrogen Water

I am so convinced that hydrogen water is the best water that you can put in the human body.

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Hydrogen water has been proven to be better for recovery and athletic performance.

Hydrogen water improves hydration, reduces inflammation, and enhances athletic performance. Brecka cites clinical studies supporting its ability to boost supplement absorption and gut health, making it a valuable addition to his routine.

Hydrogen Water notes from the Suntorial Lab

Hydrogen-rich water (HRW) has gained popularity as a functional drink. It shows promise for reducing oxidative stress, supporting metabolic and mental health, and improving physical recovery, though more large-scale, long-term human trials are needed to confirm these benefits.

1. May reduce oxidative stress and inflammation. HRW appears to neutralize harmful free radicals, reduce oxidative damage, and decrease inflammation-related markers in both clinical and animal studies.
2. May support metabolic health and glucose regulation. HRW improved glucose metabolism, reduced oxidized LDL, and enhanced antioxidant status in patients with type 2 diabetes and impaired glucose tolerance.
3. Potential benefits for brain and mental health. HRW reduced depressive-like behavior and neuroinflammation in animal models and showed trends for improved sleep and reduced fatigue in human studies, including in Long COVID patients.
4. Supports exercise recovery and performance. HRW intake has been shown to reduce lactate buildup, alleviate muscle soreness, and improve recovery after resistance training.
5. Emerging evidence in anti-aging and cellular repair. In a pilot trial with older adults, HRW increased telomere length and brain metabolism markers, suggesting potential anti-aging effects.

Melatonin

I take a very small amount of melatonin, one to three milligrams, never more than three milligrams, usually when I’m traveling.

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Brecka recommends melatonin sparingly, mainly for travel or adjusting to new time zones, to avoid dependency. He prefers sleep-supporting alternatives like magnesium and theanine for a balanced, non-reliant approach to restful sleep.

Melatonin notes from the Lab

Melatonin supplementation is widely supported by research for improving sleep and shows promise for other uses like antioxidant support, anxiety reduction, and adjunct cancer therapy. It is generally safe and well-tolerated.

1. Improves sleep quality and onset, especially in certain populations. Melatonin supplementation is effective in improving sleep latency (time to fall asleep), total sleep time, and sleep quality, especially in individuals with insomnia, delayed sleep phase disorder, and jet lag.
2. May benefit children with neurodevelopmental disorders. Melatonin improves sleep duration and reduces sleep onset latency in children with conditions like ADHD and autism spectrum disorder.
3. Potential antioxidant and anti-inflammatory effects. Melatonin has been shown to reduce oxidative stress and inflammation, suggesting potential benefits in metabolic and cardiovascular conditions.
4. Adjunct role in cancer therapy and prevention. Some evidence suggests melatonin might enhance the effectiveness of cancer treatments and reduce side effects, though more research is needed for conclusive recommendations.
5. May help with anxiety before medical procedures. Melatonin has been found to be as effective as standard sedatives like midazolam in reducing preoperative anxiety without some of the side effects.
6. Generally safe with few side effects. Research consistently shows melatonin to be safe with low risk of serious adverse effects, even with long-term use in adults and children.