In an era where health optimization through experimentation dominates wellness culture, there’s likely someone who has already tested whatever approach you’re contemplating.
That someone is Tim Ferriss.
Tim Ferriss stands among the most influential figures worldwide, excelling across business, entrepreneurship, fitness, and self-improvement domains.
For years, Ferriss has systematically experimented with, refined, and optimized countless aspects of his diet, supplementation, exercise, meditation, and wellness protocols to identify what delivers the best results.
This article specifically examines the supplements Tim Ferriss relies on to excel across every facet of his life. Let’s dive into Tim Ferriss’s supplement arsenal!
About Tim Ferriss
Tim Ferriss stands out as one of today’s most distinctive, compelling personalities with remarkable success spanning multiple fields.
As an entrepreneur and investor, he’s earned recognition as one of Fast Company’s “Most Innovative Business People” and one of Fortune’s “40 Under 40”. Ferriss has also established himself as a bestselling author with multiple #1 New York Times Best Sellers, including The 4-Hour Workweek, Tools of Titans, and The 4-Hour Body. His podcast, The Tim Ferriss Show, ranks among the most popular ever produced, with over 900 million downloads.
Tim Ferriss has also leveraged numerous speaking opportunities, lectured extensively, and appeared across various media outlets, cementing his reputation as a highly respected thought leader.
To sustain this level of achievement, Ferriss maintains laser focus on his physical, mental, and overall health. Through his books, podcast, and blog, Ferriss has demonstrated his commitment to optimizing health and performance through various strategies, including strategic supplement use.
Below, we’ll examine Tim Ferriss’s supplement regimen and explore the potential benefits these compounds provide for his diverse pursuits.
Tim Ferriss’s Supplement Summary
- Nordic Naturals Pro Omega: 1 serving (650 EPA 450 DHA) daily
- Thorne Super EPA
- Athletic Greens: 1 serving in the morning
- Ascent Protein: After workouts
- Momentous Creatine: 5g
- Ubiquinol
- Four Sigmatic Lion’s Mane & Chaga Coffee: (2-3x/week)
- Exogenous Ketones
- KetoCaNA
- KetoForce
- 1, 3 Butanediol
- Sodium Potassium BHB salts
- Quest MCT Oil: 1 scoop (otherwise 1 to 2 tbsp coconut oil) in the morning
- BCAAs: Before and during workout
- L-Glutamine: After workout, sometimes upwards of 40 to 50g split in divided doses
- Zinc & Magnesium: Before Bed
- Momentous Magnesium L-Threonate: 3 caps (2g Magtein®) before bed
- Momentous Apigenin: 50mg before bed
- Momentous L-Theanine: 200mg before bed
- Lithium Orotate: 5mg daily
- Apple Cider Vinegar: 1 tbsp in water (morning and before bed)
- Berberine
Tim Ferriss’s Supplements
Tim Ferriss built his reputation through experimental approaches, testing dozens of different supplements and compounds over the years. Recently, however, his routine has become more streamlined, focusing primarily on well-researched, thoroughly tested interventions.
In a recent interview, he explained: “I’ve really tried to minimize supplements and that’s not because I think they are bad. I think…generally speaking, the greater the effect, the greater the side effects. And if you don’t know what the side effects are and it has a very high amplitude effect, then you’re just the sucker at the poker table who doesn’t realize he’s the sucker because there are very rarely free lunches in biochemical enhancement, usually.”
A fascinating perspective, indeed!
Now, let’s examine his current supplement protocol.
Nordic Naturals Pro Omega and Thorne Super EPA
In episode #527 of the Tim Ferriss Show, Ferriss explained to Kevin Rose that he uses two different omega-3/fish oil supplements: Nordic Naturals Pro Omega (providing 650mg EPA and 450mg DHA), plus Super EPA from Thorne Supplements.
Ferriss supplements with fish oil for its wide-ranging benefits, including enhanced brain function and reduced inflammation. Notably, he credits it with improving his sleep quality, stating: “The effect is really remarkable… and it’s impossible to say that my sleep quality improvements are entirely caused by this. There are many factors in my life that have taken place, but my sleep has not had as dramatic of a change [until using the fish oil]”.
Athletic Greens
Tim Ferriss uses Athletic Greens (AG1 Greens) essentially as his “all-in-one nutritional insurance”. Although he sponsors the product now, Ferriss recommended AG1 in his 2010 book The 4-Hour Body without compensation, suggesting genuine belief in its efficacy.
Despite maintaining a healthy diet, Ferriss values Athletic Greens because it “further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.”
Ascent Protein
Ferriss has experimented with various protein supplements over the years, but highlighted Ascent Protein during a 2020 podcast episode with Kevin Rose.
He typically consumes protein post-workout to support muscle growth and recovery, though may include additional shakes throughout the day during intense training periods.
According to Ferriss, Ascent Protein was among the few products that “made the cut” due to its quality and other factors. This protein stands out because it’s Informed Sport Certified and contains no artificial ingredients.
Momentous Creatine
While Ferriss has used creatine for years, he revealed in a recent podcast (October 2023) with Apollo Robbins (#699) that he currently takes Momentous Creatine.
Regarding creatine supplementation, he notes: “while it certainly helps physical performance, including poundage or wattage in sports, I use it primarily for mental performance (short-term memory, etc.).”
This aligns with an earlier video where Ferriss described creatine as one of the “smart drugs” he employs to optimize brain performance and prevent cognitive decline.
Though he doesn’t specify his dose, Momentous Creatine provides 5g per serving, which represents a standard dosage.
Ubiquinol
Another brain health supplement in Ferriss’s arsenal is ubiquinol, which also features prominently among Rhonda Patrick’s key supplements. In a previous video, Ferriss explained that he combines this with creatine as one of his effective cognitive enhancement strategies.
Knowing he carries genetic markers that increase Alzheimer’s risk, Ferriss stated in that same video: “If you have, for instance, Alzheimer’s or other neurodegenerative diseases in your family that might have a mitochondrial basis, this is a good combo to take on a daily basis.”
Four Sigmatic Think Mushroom Coffee
Another cornerstone of Ferriss’s cognitive enhancement protocol is Four Sigmatic Lion’s Mane and Chaga (now called Four Sigmatic Think). This product combines coffee with lion’s mane and chaga mushrooms, both recognized medicinal mushrooms.
Beyond the energy boost from coffee, the two mushrooms may enhance cognitive function and overall brain health.
Ferriss considers this combination exceptionally potent. He emphasizes in this video that “this will extremely impact your cognitive and mental state. I have to use this with some moderation because I’m very sensitive to it. But, when I really need to put on the gas, this works really well”.
He uses this strategically, typically two to three times per week.
Exogenous Ketones
Ferriss incorporates exogenous ketones in several forms into his regimen. While he doesn’t consistently follow a ketogenic diet (though he’s experimented with it), he employs what he terms a “Slow-Carb” diet, focusing exclusively on low glycemic index carbs that digest slowly.
Nevertheless, he continues using ketones because he believes they provide benefits even when not following a strict ketogenic diet.
Depending on desired potency, he utilizes one (or more) of these options:
- KetoCaNA
- KetoForce
- 1, 3 Butanediol
- Sodium Potassium BHB salts
Specifically, Ferriss uses these primarily for enhanced endurance performance. He explains: “The benefits of all of these are decreased oxygen requirements. When I’m in deep ketosis, my breath hold time doubles. This can have that effect even if you are consuming a carbohydrate-rich diet”.
MCT Oil
Ferriss also incorporates one to two tablespoons of coconut oil, or alternatively, one scoop of Quest MCT Oil Powder, into his morning routine.
He primarily uses MCT oil to enhance brain function and, secondarily, to support exercise performance.
BCAAs
In a somewhat older video (2015), Tim Ferriss mentioned taking branched-chain amino acids (BCAAs) before and during workouts to support recovery and muscle growth. His current dosage and whether he still uses these remains unclear.
L-Glutamine
In that same video, Ferriss also revealed his use of l-glutamine “after training for muscular repair and prevention of soreness. It works really well at higher doses, and I mean sometimes 40, 50 [grams] in divided doses.”
Zinc & Magnesium
The final component of Ferriss’s workout regimen includes zinc and magnesium, which he previously took before bed to aid recovery and improve sleep. Whether he continues this exact magnesium protocol remains unclear since he now uses an additional magnesium supplement (detailed below).
Momentous Magnesium L-Threonate
Momentous Magnesium L-Threonate represents one of three primary supplements Ferriss currently takes before bed (alongside apigenin and l-theanine, all discussed early in episode #699 with Apollo Robbins).
Ferriss explains that “it passes through the blood-brain barrier more effectively than other forms of magnesium. I take Momentous Magnesium Threonate every evening before bed because it helps me fall asleep and sleep more restfully. My tracked biometrics support this, and it’s become a critical part of my bedtime routine.”
While he doesn’t specify his exact dose, this product provides 145mg elemental magnesium (from 2g Magtein® magnesium l-threonate) per serving.
Many other prominent figures also use magnesium l-threonate, including Andrew Huberman and Peter Attia.
Momentous Apigenin and Momentous Theanine
The remaining two Momentous supplements in Ferriss’s regimen are Apigenin and L-Theanine (the latter also available in Momentous Elite Sleep).
Though he doesn’t specify exact dosages, these supplements provide 50mg Apigenin and 200mg L-Theanine per serving.
According to Ferriss, these two compounds, combined with magnesium l-threonate, “have helped me improve the onset, quality, and duration of my sleep.”
Research supports this claim, showing these compounds possess relaxing properties through GABA stimulation, alpha brain wave enhancement, and other neurological mechanisms.
Lithium Orotate
In episode #266 of the Tim Ferriss Podcast, Ferriss disclosed his use of lithium orotate, primarily to manage his bipolar depression.
He’s found it highly beneficial, stating: “I began taking 5 milligrams lithium orotate on a daily basis. It appears to take the edge off and mitigate to some extent anxiety and potential spiraling towards the edge of the precipice, as was put earlier, with respect to depression.”
Apple Cider Vinegar
While not technically a supplement, Ferriss regularly consumes apple cider vinegar. He typically takes one tablespoon mixed with warm water both morning and evening (a practice also occasionally employed by Dolph Lundgren).
Ferriss credits it with supporting immune function and potentially improving sleep quality.
Berberine
Finally, from episode #266, we learned that Tim Ferriss uses berberine, though he cycles on and off this supplement.
He primarily employs berberine for metabolic health, particularly for “attenuating insulin or glucose responses after meals”.
Summary: Tim Ferriss Supplements
Tim Ferriss’s supplement regimen features several products backed by substantial research and evidence. Many supplements he uses represent established mainstays for exercise performance, cognition, and overall health, while specialized products like lithium and ubiquinol address his specific, individualized health concerns.
Clearly, Ferriss has invested considerable time over many years developing a supplement protocol that works optimally for him. Given his experimental nature, this regimen will likely continue evolving. That’s part of what makes supplementation compelling — as long as you approach it knowledgeably!
