Discover the best biohacking supplements for performance, metabolism, and longevity. Learn how to track their effectiveness using DEXA scans, CGMs, and wearable devices.
Biohacking supplements are designed to optimize cognitive function, metabolism, longevity, and overall health. But with so many options available, how do you know which ones truly deliver results?
The key to effective biohacking is tracking your progress using data-driven testing like DEXA scans, CGMs (Continuous Glucose Monitors), and wearable fitness devices. Here’s a guide to the best biohacking supplements and how to measure whether they’re working for you.
🏆 Best for: Muscle growth, brain function, and energy production
Creatine is one of the most researched supplements, known for:
✔️ Increasing ATP production, improving strength and endurance.
✔️ Enhancing cognitive function by fueling brain cells.
✔️ Supporting muscle retention during fat loss.
📌 How to Measure Its Effectiveness:
✅ DEXA Scan San Francisco – Tracks muscle gain over time.
✅ Strength Testing – Monitor progressive overload in workouts.
✅ Cognitive Testing – Check improvements in memory and reaction speed.
🚀 Dosage: 3-5g daily (no need to cycle).
🏆 Best for: Brain health, reducing inflammation, cardiovascular support
Omega-3s (EPA & DHA) improve:
✔️ Cognitive function & neuroprotection.
✔️ Heart health & inflammation control.
✔️ Fat metabolism & insulin sensitivity.
📌 How to Measure Its Effectiveness:
✅ Omega-3 Index Blood Test – Confirms adequate levels.
✅ Cognitive Testing – Measures improvements in memory and reaction time.
✅ Inflammation Markers (CRP Test) – Tracks reductions in inflammation.
🚀 Dosage: 2,000-3,000mg daily of EPA/DHA (from fish oil or algae-based sources).
🏆 Best for: Sleep, muscle recovery, and nerve function
Magnesium supports:
✔️ Deep sleep & relaxation.
✔️ Muscle recovery & nerve function.
✔️ Blood sugar & insulin regulation.
📌 How to Measure Its Effectiveness:
✅ Oura Ring or WHOOP – Tracks sleep quality improvements.
✅ Blood Test (Magnesium RBC Test) – Measures cellular magnesium levels.
✅ HRV (Heart Rate Variability) Monitoring – Checks stress reduction.
🚀 Dosage: 300-500mg daily (use Magnesium Glycinate for sleep and relaxation).
🏆 Best for: Bone health, immune function, hormone balance
Vitamin D3 regulates immune function, bone health, and hormonal balance, while K2 ensures calcium absorption into bones instead of arteries.
📌 How to Measure Its Effectiveness:
✅ Vitamin D Blood Test (25(OH)D Test) – Ensures optimal levels (50-80 ng/mL).
✅ DEXA Scan San Francisco – Tracks improvements in bone density.
✅ Inflammation Markers – Measures reductions in systemic inflammation.
🚀 Dosage: 2,000-5,000 IU Vitamin D3 + 100-200mcg Vitamin K2 daily.
🏆 Best for: Memory, focus, and neuroplasticity
Popular nootropics include:
✔️ Alpha-GPC – Boosts acetylcholine for sharper focus.
✔️ Lion’s Mane Mushroom – Enhances neuroplasticity & nerve regeneration.
✔️ Bacopa Monnieri – Improves memory & learning speed.
📌 How to Measure Their Effectiveness:
✅ Cognitive Testing Apps (Cambridge Brain Sciences, NeuroNation) – Tracks memory and reaction time.
✅ EEG Brain Scans (Advanced Biohackers) – Measures brainwave activity.
✅ Focus & Productivity Tracking – Use Pomodoro techniques to track improvements.
🚀 Dosage: Varies by nootropic – follow stacking guidelines.
🏆 Best for: Blood sugar control, weight loss, and insulin sensitivity
Berberine helps:
✔️ Improve glucose metabolism & insulin sensitivity.
✔️ Support weight loss & visceral fat reduction.
✔️ Reduce inflammation & cardiovascular risk factors.
📌 How to Measure Its Effectiveness:
✅ CGM (Continuous Glucose Monitor) – Tracks blood sugar responses.
✅ DEXA Scan San Francisco – Measures visceral fat reduction.
✅ HbA1c Blood Test – Tracks long-term blood sugar levels.
🚀 Dosage: 500mg 2-3x daily (with meals).
🏆 Best for: Longevity, mitochondrial function, and energy production
NAD+ (Nicotinamide Adenine Dinucleotide) levels decline with age, impacting cellular repair and energy production. NMN and NR supplements help restore NAD+ levels.
📌 How to Measure Its Effectiveness:
✅ Blood NAD+ Level Testing – Confirms increased NAD+ production.
✅ Energy & Endurance Tests – Track workout performance & fatigue levels.
✅ Biological Age Testing (DNA Methylation Tests like TruDiagnostic) – Measures cellular aging markers.
🚀 Dosage: 250-500mg NMN or NR daily, best taken in the morning.
📌 1. Get a DEXA Scan San Francisco – Tracks fat loss, muscle gain, and bone density changes.
📌 2. Use a CGM (Continuous Glucose Monitor) – Measures metabolic response to diet and supplements.
📌 3. Monitor HRV with WHOOP/Oura Ring – Checks stress and recovery improvements.
📌 4. Test Vitamin & Mineral Levels – Ensures optimal nutrient absorption.
📌 5. Use Cognitive Testing Apps – Track memory, focus, and brain performance over time.
🚀 Pro Tip: Baseline test before starting supplements → Track progress after 30-60 days → Adjust based on real data.
✔️ Yes—if combined with proper tracking & testing.
✔️ Data-driven biohacking ensures real results—not placebo effects.
✔️ DEXA scans, CGMs, and wearable trackers provide the most accurate feedback.
🚀 Want to know if your biohacking supplements are actually improving your body composition? Start with a DEXA scan!
If you’re serious about biohacking fat loss, muscle gain, and metabolic health, a DEXA scan at KALOS gives you real data to measure progress.
📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations:
