Top Ben Greenfield Supplements for Optimal Health

In the ever-evolving world of health and wellness, few figures are as well recognized as Ben Greenfield. A famous biohacker, fitness enthusiast, and author, Greenfield has spent years exploring the frontiers of human performance. His quest has led him to explore numerous supplements, each targeting specific aspects of health and wellness. His recommendations on dietary supplements have garnered significant interest. This article will delve into some of the top supplements recommended by Ben Greenfield, assessing their potential benefits, scientific basis, and important considerations.

Who is Ben Greenfield?

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Ben Greenfield is a prominent figure in the health and wellness community. With a background in sports science and exercise physiology, he has dedicated his life to exploring the limits of human potential. More than just a fitness guru, Greenfield is also a renowned biohacker who relentlessly explores innovative methods to boost human performance and longevity through diet, exercise, and technology.

As the co-founder of Kion, a company known for its high-quality, research-based supplements and functional foods, Greenfield’s impact on health and performance is substantial. His work and pioneering ideas have inspired many people to actively pursue their health goals by applying the principles of biohacking and self-optimization.

Ben Greenfield’s supplement list

Ben Greenfield's supplement routine is a constant topic of debate. Many individuals hope to improve their health, wellness, and physical endurance by adopting his supplement recommendations. To address all these specific wellness goals, Ben Greenfield recommends using a very broad range of supplements — from Kion Aminos, essential amino acids for muscle recovery, to Kion Lean, a supplement designed to lower blood sugar levels.

Here, we will describe some of his key supplements, organized by the time of day he typically consumes them. However, keep in mind that it is always recommended to consult with a healthcare professional before starting any new supplement regimen.

Morning routine

For a day full of energy and wellness, Ben Greenfield begins it with supplements that supports immune system, reduce inflammation, and enhance overall physical performance.

Colostrum

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Colostrum is the milk produced by mammals during the first few days after the delivery of the newborn. Food supplements usually contain bovine colostrum. It is rich in antibodies, antimicrobial peptides, growth factors, and macro and micronutrients. Scientific studies show that colostrum supports immune function, gut health, and muscle recovery. Due to the specific structure, colostrum is able to travel through the gastrointestinal tract indigestive, thus maintaining its bioactivity until it reaches more distal gut regions.

Nevertheless, it is important to note that the research on colostrum's efficacy in human health is still emerging, and further robust clinical trials are required to validate these beneficial effects.

Kion Flex

Kion Flex is a supplement designed to support joint health and alleviate inflammation. Its primary ingredients include organic Haritaki extract, serrapeptase, prohydrolase, and turmeric extract.

  • Organic extract of the Haritaki (as AyuFlex®). The extract of the Haritaki (Terminalia chebula) fruit is traditionally used in Ayurvedic, Unani, and Iranian medicine as a remedy against various human ailments. Human clinical trials have shown that Haritaki fruit demonstrates anti-inflammatory and antioxidant activity. Additionally, studies indicate that AyuFlex supplementation can enhance joint function and flexibility. Nonetheless, due to the limited research available, it is recommended to consult with your healthcare provider before starting these supplements.
  • Serrapeptase (as Serrazimes®). It is the proteolytic enzyme widely used by healthcare professionals in Japan and Europe in therapeutic applications. It has demonstrated anti-inflammatory, anti-edemic, fibrinolytic, and analgesic effects in various areas, including surgery, orthopedics, otorhinolaryngology, gynecology, and dentistry. Because of all these properties, serraptase has been actively researched for its potential use in reducing chronic inflammation. Nevertheless, more rigorous research is needed to fully confirm this hypothesis, as well as positive serrapeptase effects.
  • ProHydrolase®. It is a proprietary protease enzyme blend developed by Deerland Probiotics & Enzymes. This enzyme complex is specifically designed to enhance the benefits of supplements containing protein. Improving the digestion of supplement ingredients into more absorbable peptides and amino acids potentially increases the overall effectiveness of the supplement.
  • Turmeric extract (asTurmacin®). Turmeric is a common spice that comes from the root of Curcuma longa. It is widely used in curry and mustard as a coloring and flavoring agent. In Ayurvedic medicine, turmeric and its extracts have traditionally been used as a treatment for inflammation, skin wounds, and tumors. Curcumin is the main bioactive compound in turmeric extract. Numerous studies have demonstrated that curcumin has anti-inflammatory effects and may reduce symptoms like pain and swelling. However, there is a shortage of scientific evidence confirming its anti-inflammatory action, specifically in joints.

While all these Kion Flex ingredients show promise, it's important to approach health claims with caution, as scientific evidence supporting their benefits for joint health and inflammation is still emerging and, in some cases, is controversial.

Creatine

Creatine is a naturally occurring organic compound synthesized in the body from certain amino acids, including arginine, glycine, and methionine, in the kidneys and liver. It can also be obtained from foods like red meat, poultry, and seafood or through supplementation. This compound is a popular supplement among athletes and bodybuilders that may improve performance in the gym.

Scientific studies reveal that creatine supplementation combined with resistance training significantly enhances muscle mass and strength compared to placebo and resistance training alone. Creatine is believed to act by increasing the availability of adenosine triphosphate (ATP), the primary energy carrier within cells, thereby improving high-intensity exercise performance. It is also hypothesized that creatine-induced water retention in muscle tissue, leading to the swelling of muscle cells, may activate specific molecules that stimulate cell growth.

In addition to its physical performance benefits, some studies suggest that creatine may have cognitive benefits and potential anti-aging properties. However, these findings are still under investigation, and more research is needed to establish these effects conclusively.

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Niacinamide powder

Niacinamide is a form of vitamin B3 (niacin) — one of the eight B vitamins that the body needs for good health. Scientific studies reveal that vitamin B3 is essential for energy generation within mammalian cells, as it is necessary for nicotinamide adenine dinucleotide (NAD+) production. Additionally, it plays a role in the reduction of oxidative stress and inflammatory responses, promoting cellular longevity and health and even possibly improving cognitive function.

Niacinamide is widely available as a dietary supplement. The Recommended Dietary Allowance (RDA) for adults is 16 mg/day for men and 14 mg/day for women. Excessive intake of niacinamide can lead to adverse effects such as gastrointestinal issues, fluctuations in blood sugar levels, and others, so it is important to stay within the recommended limits.

Oregano essential oil

Essential oils are synthesized by plants in order to protect themselves from pests and microorganisms, to attract pollinating insects, and to communicate between plants or other organisms, but recent studies have demonstrated that essential oils may have some beneficial effects on human health.

Oregano essential oil is derived from the oregano plant, a perennial herb in the mint family. This oil is well-known for its antimicrobial, antiviral, and antifungal properties. Recent studies on cells and animals have indicated that oregano essential oil also possesses antioxidant and anti-inflammatory effects. This led scientists to investigate its benefits in diabetes and gut health. Nevertheless, as with many natural supplements, more rigorous research is necessary to validate these findings.

Breakfast routine

Ben Greenfield's breakfast supplement regimen focuses on muscle recovery, organism inflammation regulation, and cognitive function support. Therefore, he complements his breakfast with Kion Aminos, proteins, and omega-3 fatty acids.

Kion Aminos

Kion Aminos is a blend of 9 essential amino acids (L-leucine, L-valine, L-isoleucine, L-lysine HCL, L-phenylalanine, L-threonine, L-methionine, L-tryptophan, and L-histidine) known to increase energy, support lean muscle growth, and improve athletic recovery.

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Amino acids are the building blocks of proteins crucial for various bodily functions, including muscle repair, proper work of the immune system, and support of the digestive system, which can be broken down to produce energy and keep all the organs working.

Athletes and individuals with high physical activity levels may find it beneficial to increase amino acid intake to support muscle tissue recovery and enhance performance. Numerous sports nutrition experts suggest consuming amino acid supplements at particular times, such as before, after, or during workouts. However, additional research is required to confirm this recommendation, as some studies indicate that spreading amino acid intake throughout the day might be more advantageous. This approach can ensure a consistent supply of amino acids, which is crucial for individuals engaged in regular physical activity. Nevertheless, consulting the healthcare provider is essential to address your individual needs.

Protein

Protein is a key macronutrient that is an essential component of our diet and is found in every cell of the body. Numerous studies indicated that protein supplements support muscle growth and recovery, as well as provide a lean, pure source of protein and amino acids. They are produced by extracting and concentrating proteins from high-protein plant sources like soybeans, peas, rice, potatoes, or hemp, as well as animal sources such as eggs and milk (casein or whey protein). Some formulations also contain digestive enzymes to improve digestion and absorption. They are available on the market in various forms, including a protein bar and protein powder, and even readily available as a protein shake.

Although numerous studies have theoretically shown the benefits of protein supplementation for muscle recovery and performance, the pros and cons of such supplementation remain widely debated. Therefore, it is recommended to obtain necessary protein from natural food sources, resorting to supplements only when dietary protein is insufficient.

Omega-3

Omega-3 fatty acids are a type of polyunsaturated fat that plays an essential role in cognitive performance, inflammation regulation, and heart health. There are three main types of omega-3 fatty acids: docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA). DHA and EPA are mostly found in seafood like marine fishes (sardine, cod, herring, tuna, cold water fishes, and others), and shrimps and oysters, while ALA can be found in certain plant foods (nuts, English walnuts, and vegetable oils like soybean, olive, and flax seed).

Since regular diets often lack sufficient omega-3-rich foods and many individuals do not consume recommended omega-3 intake, supplements can serve as a convenient and reliable source. The RDA for omega-3 fatty acids is 1.6 g/day for men and 1.1 g/day for women. Nevertheless, excessive intake can cause bleeding and interact with certain medications; thus, it is strongly advised to consult with a healthcare provider before beginning to take the supplements for personalized guidance.

Mid-afternoon routine

In the afternoon, Ben Greenfield uses supplements to maintain necessary energy levels, support muscle recovery, and manage stress for optimal daily performance. To achieve this, in the mid-afternoon he consumes Kion Aminos and Feel Free Kava-based Tonic.

Kion Aminos

As mentioned earlier (in the section about breakfast routine), Kion Aminos provide essential amino acids that support muscle recovery and overall health. Consuming these in the mid-afternoon can help maintain amino acid levels throughout the day.

Feel Free Kava-Based Tonic

Kava kava (Piper methysticum) is a plant native to the Pacific Island region and has been used ceremonially for thousands of years. Its active components, known as kava lactones (or kava pyrones), possess analgesic and anesthetic properties. As a result, traditionally, kava has been used to induce relaxation and alleviate anxiety. Feel Free Kava Tonic (a beverage whose primary active ingredient is kava) may promote relaxation, thus potentially helping to deal with occasional anxiety and stress.

However, it is crucial to be aware of Kava's side effects. In 2002, the Food and Drug Administration (FDA) issued a consumer advisory warning about the risk of liver damage associated with kava consumption. Additionally, long-term use of kava has been linked to a scaly skin condition known as 'kava dermopathy' and may also interact with other medications. Hence, it is necessary to consult a healthcare provider before beginning kava supplements.

Before dinner routine

Ben Greenfield's pre-dinner supplements aim to support metabolic health, regulate blood sugar levels, and prepare the body for a restful evening. Therefore, before dinner, Greenfield takes Kion Aminos and Kion Lean.

Kion Aminos

As previously mentioned, continuous consumption of amino acids throughout the day may be more beneficial than consumption at specific times. Taking Kion Aminos before dinner may further support muscle recovery and overall health, particularly for individuals who engage in evening workouts or physical activity.

Kion Lean

Kion Lean is a dietary supplement designed to support metabolic health and maintain weight in a healthy range. Its primary ingredients include wild bitter melon fruit extract and InnoSlim®, a proprietary blend of highly purified Panax notoginseng and Astragalus membranaceus extracts.

  • Wild bitter melon fruit extract. The bitter melon (Momordica charantia L.) is widely used as a vegetable in daily food in Asia. A study involving participants with pre-diabetes has shown that the extracts of bitter melon demonstrate blood sugar-lowering (hypoglycemic) effects. Consequently, including it in a diet may assist in keeping blood glucose levels within a healthy range.
  • Panax notoginseng and Astragalus membranaceus extracts (as InnoSlim®). It is a patented combination of highly purified and fractionated Panax notoginseng and Astragalus membranaceus extracts.
  • Panax notoginseng, also known as Chinese ginseng, has been used in traditional medicine for centuries. It is renowned for its ability to improve blood circulation and enhance energy levels. Scientific studies have shown that Panax notoginseng contains active compounds known as saponins, which have been linked to various health benefits, including hypoglycemic, anti-inflammatory, anti-neurotoxicity, and antioxidant effects.
  • Astragalus membranaceus is another herb with a long history in traditional medicine, particularly in Asia, where it has been traditionally used to boost the immune system and improve overall vitality. Studies indicate that Astragalus extract contains active components such as polysaccharides, flavonoids, and saponins, which possess antioxidant and anti-inflammatory effects.

The clinical study involving people with pre-diabetes and hyperlipidemia confirmed that the patented InnoSlim® combination is able to reduce blood sugar levels and dyslipidemia without adverse events. After six weeks of supplementation, fasting blood glucose, blood triglycerides, and blood small dense low-density lipoprotein cholesterol (sdLDL-C) were decreased in the group receiving InnoSlim® compared to placebo. However, more extensive clinical trials are needed to accurately assess InnoSlim® effects on the body.

Before bed routine

For a restful night, Ben Greenfield's before-bed supplement regimen features compounds (Kion Sleep, Kion Flex, and magnesium) believed to promote relaxation, improve sleep quality, and support overnight recovery.

Kion Sleep

Kion Sleep is a dietary supplement that was formulated to help individuals fall asleep more quickly, maintain deep sleep throughout the night, and wake up feeling refreshed. Its formulation includes three primary natural ingredients: gamma-aminobutyric acid (GABA), L-theanine, and L-tryptophan.

  • GABA. It is an inhibitory neurotransmitter (prevents nerve signal transmission in the brain) that plays a key role in calming the nervous system. Naturally, within the body, GABA helps reduce anxiety and induce relaxation, making it easier to fall asleep. Although more studies are needed before any inferences can be made about the efficacy of oral GABA consumption on stress and sleep, results from several human clinical trials indicate that it may offer benefits for both.
  • L-theanine. It is an amino acid in green tea known for its calming effects without causing drowsiness. It promotes relaxation and reduces stress by increasing the production of calming neurotransmitters such as serotonin and dopamine. Human studies have shown that L-theanine can improve sleep quality by helping individuals achieve deeper, more restorative sleep. Still, more research is needed to make definitive claims about L-theanine’s effectiveness on stress and sleep.
  • L-tryptophan. It is an amino acid that has wide-ranging effects and is a critical component of a multitude of essential metabolic functions in the human body. Research has confirmed that in the case of sleep quality assurance, L-tryptophan serves as a precursor to serotonin, a neurotransmitter that regulates mood, and melatonin, a hormone that regulates sleep. By increasing serotonin levels, L-tryptophan may help improve mood and promote relaxation, which can facilitate falling asleep.

Kion Flex

As discussed in the morning routine section, Kion Flex is formulated to support joint health and reduce inflammation. Taking this supplement before bed allows it to work overnight. Although some studies back the benefits of Kion Flex ingredients, further research is needed to definitively confirm their efficacy.

Magnesium

Magnesium is a vital mineral involved in the regulation of numerous biochemical reactions in the human body. It supports muscle and nerve function, blood glucose control, and blood pressure regulation. Additionally, studies show that magnesium supplementation may also help to improve sleep quality. It activates GABA to reduce the excitability of the nervous system, which relaxes the body and makes it easier to fall asleep.

The RDA for magnesium is 400–420 mg for men and 310–320 mg for women. High magnesium intake from dietary supplements or medications often causes diarrhea, potentially accompanied by nausea and stomach cramps. Therefore, it is essential to stay within the recommended dosage.

Should you follow Ben Greenfield’s routine?

While Ben Greenfield's supplement routine is comprehensive and tailored to his unique needs and lifestyle, it is important to approach such regimens with critical thinking and caution. Here are some key considerations:

  • Individual needs. Not everyone has the same nutritional requirements or health goals as Ben Greenfield. Athletes and individuals with high physical activity levels may benefit more from certain supplements, such as amino acids and creatine, compared to the average person.
  • Balanced diet. Many of the nutrients found in supplements can be obtained through a balanced and varied diet. Whole foods provide additional benefits, such as fiber, antioxidants, and other bioactive compounds that are not present in supplements.
  • Potential risks. Overusing supplements can lead to adverse effects. For example, excessive intake of niacinamide can cause gastrointestinal issues, while too much omega-3 can increase the risk of bleeding. It is crucial to follow the recommended dosages and be mindful of possible interactions with other medications.
  • Consult healthcare providers. Before starting any new supplement regimen, it is advisable to consult with a healthcare provider, especially for individuals who fall into high-risk groups - pregnant women, nursing mothers, people with chronic illnesses, or those taking other medications.
  • Scientific evidence. The efficacy of many supplements is still under investigation, and not all health statements are supported by robust scientific evidence. Thus, it is important to stay informed about the latest research and be skeptical of sensational claims.

In conclusion, while Ben Greenfield's supplement routine may offer benefits for those seeking to support their health and performance, it is essential to consider individual needs, maintain a balanced diet, and consult healthcare professionals before making significant changes to your supplement regimen. Critical thinking and evidence-based decision-making are the keys to optimal health without unnecessary risks.

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