Gary Brecka Supplement Stack
Gary Brecka
Entrepreneur & Longevity Expert
Last Updated: | Reading Time: 4 min
Gary Brecka is a human biologist, longevity expert, and founder of The Ultimate Human — a wellness platform with a mission to empower individuals to achieve peak performance through science-backed health strategies.
Brecka gained widespread recognition working with UFC CEO, Dana White.
In 2022, Brecks analyzed White's blood and DNA, which reportedly predicted a limited lifespan based on specific health markers. This was a wake-up call for White, who adopted Brecka's health protocols, leading to significant weight loss and increased overall resilience.
For supplement protocols, Gary Brecka believes that bloodwork and genetics are key for informing supplement picks. His approach to supplementation is part of a holistic health approach to complement a healthy lifestyle, all working towards preventing disease and extending one's health span.
Gary Brecka's Core Supplement Routine
Gary Brecka's essential supplement regimen is focused on energy production, hormonal balance, and cellular health, which is why this list primarily consists of bioactive compounds, vitamins, minerals, and nutriceuticals that support the foundational aspects of health.
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Resveratrol + Nicotinaminde Mononucleotide (NMN)
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Trimethylglycine (TMG)
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Plant-Based Protein Powder
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Omega-3 Fish Oil
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Vitamin D3+ K2
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Zinc
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Multivitamin (Methylated)
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Creatine
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Potassium
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CoQ10
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Essential Amino Acids
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Mineral Rich Sea Salt
Understanding Brecka's Protocol
Gary Brecka's core supplements are designed to complement a healthy lifestyle — not fix it. ‘
Many of these compounds, which include NMN, resveratrol, and omega-3s, are bioactive nutrients that work at the cellular level to help maintain system function for a healthier aging process, but it's still important to recognize that lasting benefits come with a commitment to nutrition, exercise, stress management, and regular health monitoring.
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Supplement |
Potential Benefits |
Brecka's Protocol |
Where to Buy |
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Resveratrol + Nicotinaminde Mononucleotide (NMN) |
These two compounds work well together for overall cell function and support healthy aging. |
500 mg of each compound daily |
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Trimethylglycine (TMG) |
TMG is a compound the body uses in methylation, which contributes to energy levels, nervous system balance, and mental clarity. |
It is not specified, but TMG ranges from 750-300 mg daily. |
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Omega-3 Fish Oil |
Brecka recommends supplementing with fish oil or algae oil (for a vegan-friendly option) to help the body get adequate amounts of EPA and DHA, the key omega-3 fatty acids. |
1-3 g of EPA/DHA daily |
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Vitamin D3+ K2 |
To support immune function, bone health, and hormone health. |
5,000 IU of D3 combined with 80 mcg of K2 per day |
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Zinc |
Zinc supports immune function and hormone regulation, essential for short-term and long-term health goals. |
20–30 mg per day |
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Multivitamin (Methylated) |
Brecka believes that many health concerns actually come from nutrients, which is why his protocol includes a multivitamin. Methylated multivitamins contain active B vitamins like folate, B12, and B6, making them easier for the body to absorb and use. |
Take one serving daily |
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Creatine |
Creatine has been studied extensively for supporting muscle strength, endurance, and recovery. |
5 g daily |
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Potassium |
An electrolyte for nerve function, muscle health, and hydration. |
200 mg |
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CoQ10 |
CoQ10 is needed for ATP production, which fuels cells and supports overall health. |
200-300 mg |
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Essential Amino Acids |
Essential amino acids are important for muscle recovery, function, and overall health. |
5–10 tablets or one scoop of powder daily |
Functional Foods
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Product |
Botential Benefits |
Where to Buy |
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Protein Powder |
Brecka uses a plant-based, soy-free protein powder over whey to reduce bloating. Protein supports healthy muscle growth and recovery. |
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Mineral Rich Sea Salt |
Brecka recommends adding a pinch of unrefined salt to your water to support healthy adrenal function and maintain proper hydration. |
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AG1 |
AG1 is a powdered green drink mix that combines essential vitamins, probiotics, and other whole nutrients to support balanced nutrient intake. |
Which Brands Does Gary Brecka Work With?
Gary Brecka doesn't have a line of supplements, but he has many partners whose brands align with his philosophy for lifestyle optimization:
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A-Game Hydration: Electrolyte hydration formulas for energy and performance.
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Aion Weighted Vests: Fitness equipment
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Baja Gold Salt Co: Mineral-rich sea salt products.
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BIOptimizers Supplements: Nutraceuticals for sleep, digestion, and brain health.
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Body Health Supplements: Supplements that focus on mitochondrial health and amino acid intake.
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Caraway Cookware: Non-toxic, eco-friendly cookware for healthier, micro-plastic-free food prep.
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Eight Sleep: Smart mattress to optimize sleep quality.
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H2Tab: Hydration tablets
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Hapbee: Wearable tech device for focus, relaxation, and better sleep.
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Healf: Online curated supplement store.
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Masa Chips: Healthier snack options made from organic masa.
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Once Upon A Coconut: Premium coconut water
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Rho Nutrition: Liquid vitamin therapy brand.
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Vandy Crisps: Nutrient-dense snack options.
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WHOOP: Fitness and recovery trackers providing biometric data.
Many of these products come with exclusive discount codes that are available through his platform.
Gary Brecka Protocol Summary
Gary Brecka's protocol centers around nutrients that support energy production, hormonal balance, sports performance, and cellular health.
People must understand that merely replicating the supplement outline of a wellness expert like Brecka doesn't guarantee weight loss, better sports performance, or longevity. Real optimization requires a holistic approach to nutrition, exercise, stress management, sleep, and medical advice.
Gary Brecka’s top supplement recommendations include omega-3 fatty acids, essential vitamins, and amino acids. Still, it's more important that the individual figures out what they might be deficient in through bloodwork with their doctor to get a more accurate idea of what kind of supplements they need and how they can adopt a healthier lifestyle alongside it.