Gary Brecka’s Supplement & Protocol Stack

Why Brecka takes it: MTHFR carriers cannot efficiently convert folic acid to active 5-MTHF; pre-methylated forms bypass the block and lower homocysteine — 10X Health / The Ultimate Human; Joe Rogan

What the evidence says: B-vitamins reliably lower homocysteine, and folic acid modestly reduces stroke risk mainly in low-folate, unfortified or elevated-homocysteine populations (Zhang 2024, 21 RCTs). But benefit in already-replete people without an MTHFR issue is not demonstrated, and homocysteine lowering has not translated into lower mortality, so the blanket everyone-needs-methylated-vitamins claim is overstated.

Why Brecka takes it: Selective antioxidant that neutralizes harmful free radicals without blunting beneficial ROS — 10X Health / The Ultimate Human

What the evidence says: Small, short RCTs show hydrogen-rich water can lower some markers of exercise-induced oxidative stress and produce minor performance signals (Li 2024; Botek 2022; Todorovic 2025), but effects are inconsistent and biomarker-level. No trial has shown any longevity or hard clinical benefit, and studies are typically tiny and short-term.

Why Brecka takes it: Acts as an alternative mitochondrial electron carrier to boost ATP, energy and focus — 10X Health (sells branded tablets)

What the evidence says: Human data are limited to small imaging/biomarker studies (e.g. a single low oral dose altered fMRI connectivity, Rodriguez 2017) with no RCT showing a longevity or durable cognitive benefit at consumer doses. SAFETY FLAG: methylene blue is a potent MAO-A inhibitor that can trigger serotonin syndrome with SSRIs/SNRIs/MAOIs (Rosenbaum 2016), is contraindicated in G6PD deficiency and pregnancy, and is not an approved supplement. Highest-risk, lowest-evidence item in the stack.

Why Brecka takes it: Anti-inflammatory; cardiovascular, brain and cell-membrane support; most people deficient — 10X Health / The Ultimate Human

What the evidence says: Large meta-analyses show a small reduction in cardiovascular and MI mortality that scales with dose (Hu 2019; Bernasconi 2020), but the Cochrane review found little or no effect on all-cause mortality (Abdelhamid 2018) and VITAL was null for primary CVD prevention. A reasonable staple for CV risk, but the general anti-aging benefit is modest and dose-dependent.

Why Brecka takes it: Corrects near-universal deficiency; supports immunity, bone, mood, longevity — 10X Health / The Ultimate Human

What the evidence says: The large VITAL RCT found no reduction in cancer or cardiovascular events from D3 in generally replete adults, though some analyses suggest a small cancer-mortality signal. Benefit is concentrated in correcting genuine deficiency; 5,000 IU is sensible if a blood level is low but unnecessary and potentially excessive long-term if replete, so it should be dosed to measured 25-OH-D.

Why Brecka takes it: Corrects widespread insufficiency; sleep, relaxation, nervous system; threonate crosses into the brain — 10X Health / The Ultimate Human (sleep stack)

What the evidence says: Magnesium supplementation produces a small but consistent reduction in blood pressure across RCT meta-analyses (Zhang 2016; Alharran 2024), and correcting insufficiency plausibly aids sleep. One of the better-supported items, though the specific L-threonate brain claims are largely preclinical and the magnitude is modest.

Why Brecka takes it: Trace minerals and cellular hydration; adrenal/energy support — 10X Health / The Ultimate Human morning routine

What the evidence says: No RCT supports adding salt or trace-mineral sea salt for longevity in a population that is typically already sodium-replete; the trace-mineral quantities in a pinch of salt are nutritionally trivial. It may help niche cases (very low-carb, heavy sweating), but for most Western eaters adding sodium is neutral at best and counterproductive for blood pressure at worst.

Why Brecka takes it: Methyl donor that supports methylation and lowers homocysteine, complementing the methylated multivitamin — 10X Health / The Ultimate Human (sells TMG)

What the evidence says: Betaine reliably lowers homocysteine, but a meta-analysis found it also moderately raises total and LDL cholesterol at higher doses (Zawieja 2019), a trade-off Brecka does not emphasize. No trial links betaine to longevity or reduced cardiovascular events, so the homocysteine benefit is a biomarker effect of uncertain clinical value.

Why Brecka takes it: ATP regeneration for muscle and brain energy; strength, recovery, cognition — 10X Health / The Ultimate Human (sells creatine)

What the evidence says: Creatine has strong RCT/meta-analytic support for lean mass and strength with resistance training, including in older adults (Forbes 2021; Burke 2023), which is healthspan-relevant; cognitive benefit is smaller and less consistent (Prokopidis 2023). It has not been shown to extend lifespan. Important caveat: Brecka's ~1.5g dose is likely subtherapeutic versus the 3-5g/day used in the supporting trials.

Why Brecka takes it: Restores age-related decline in NAD+ to support mitochondria, DNA repair and cellular energy — 10X Health / The Ultimate Human (sells NAD+/NMN)

What the evidence says: Small RCTs confirm NMN raises NAD+ and show modest functional signals in specific groups — improved muscle insulin sensitivity in prediabetic women (Yoshino 2021) and better aerobic capacity in amateur runners (Liao 2021; Yi 2022) — but these are short, small, biomarker/performance endpoints. No human evidence of slowed aging or reduced mortality, and long-term safety is unestablished.

Why Brecka takes it: Contact with the earth's electrons neutralizes free radicals, lowers inflammation and improves sleep/HRV — 10X Health / The Ultimate Human morning routine

What the evidence says: The earthing literature consists of small, mostly unblinded, methodologically weak studies, several from advocates, with no rigorous RCT demonstrating the claimed anti-inflammatory or longevity effects. The proposed electron-transfer mechanism is not established. Harmless and free, but the health claims are essentially unsupported.

Why Brecka takes it: Downregulates the nervous system, reduces stress, improves oxygenation, focus and resilience — The Ultimate Human podcast; 10X Health

What the evidence says: One good RCT found 5 minutes/day of structured breathwork (especially cyclic sighing) improved mood and lowered respiratory rate more than mindfulness meditation (Balban 2023), and a placebo-controlled trial of high-ventilation breathwork showed mental-health benefits similar to placebo expectancy (Fincham 2024). Evidence supports short-term stress and mood benefits, not longevity.