Dana White was falling asleep in meetings. He couldn’t tie his shoes without struggling. His triglycerides were so high (764, when they should be under 150) that doctors said he was on the verge of a stroke or heart attack. At 52 years old, bloodwork suggested he had just 10.3 years left to live.

Then he met Gary Brecka.

Five months later, White had lost 44 pounds, was off all prescription medications, no longer needed his sleep apnea machine, and his life expectancy had nearly tripled. He told Brecka: “I feel like I’m 25 years old again.”

This isn’t some celebrity endorsement nonsense. White’s lab results (which he shared publicly) tell the story: homocysteine dropped from 21.5 to 11.7, triglycerides plummeted from 764 to 143, and his inflammatory markers normalized. The transformation was so dramatic that skeptics accused him of being scammed, to which White responded: “I make zero dollars out of this. My numbers don’t lie.”

So what exactly did Gary Brecka do? And more importantly, can his approach work for you?

The Complete Gary Brecka Supplement Stack

Foundational Daily Supplements

Methylation Support (Critical for MTHFR Mutations)

• 10X 5-MTHF – Active folate for homocysteine regulation
• 10X TMG – 1,000mg betaine for methylation cycles
• Thorne NAC – 600mg for glutathione production

Longevity & Cellular Energy

Essential Amino Acids (Brecka’s #1 Most Promoted)

Alternative Premium Brands (Third-Party Options)

Now let’s dive into why Gary Brecka recommends each of these supplements, backed by the actual science and Dana White’s dramatic transformation.

Who Is Gary Brecka (And Why Should You Care)?

Gary Brecka is a human biologist and longevity expert who spent years in the insurance industry predicting lifespans with frightening accuracy. But at some point, he realized something: if he could predict when people would die, maybe he could help them live longer instead.

His approach isn’t about trendy biohacks or miracle cures. It’s ruthlessly data-driven. He starts with comprehensive bloodwork and genetic testing to identify exactly what your body is missing or struggling with. Then he builds a personalized protocol (supplements, diet, lifestyle changes) to fix those specific issues.

The philosophy is simple: your body already knows how to be healthy. You just need to give it the right raw materials and remove the obstacles.

Brecka’s work caught fire after the Dana White transformation, and now over 150,000 people have used his protocols through his company, 10X Health Systems. But here’s what matters: the supplements he recommends aren’t random. They’re targeted at fixing common deficiencies and supporting fundamental biological processes like methylation, cellular energy production, and hormone balance.

Let’s break down what’s actually in his stack and why.

The Core Supplements: What Brecka Actually Recommends

Vitamin D3 + K2: The Foundation

Dosage: 5,000 IU D3 + 100 μg K2 daily

Brecka calls vitamin D3 “the single most important nutrient in the entire human body.” Strong words, but not without merit.

Vitamin D3 does way more than just help with calcium absorption (though it does that too). It modulates your immune system, supports hormone production, and plays a role in mood regulation.

But here’s where it gets interesting: taking D3 alone can actually cause problems. When you supplement with D3, it increases calcium absorption. Without vitamin K2, that calcium might end up in your arteries instead of your bones. Not great.

That’s where K2 comes in. Vitamin K2 activates proteins that grab calcium and deposit it in your bones while simultaneously preventing it from accumulating in soft tissues like your arteries. A comprehensive review in the International Journal of Molecular Sciences found that vitamins D3 and K2 work synergistically for both bone and cardiovascular health.

In a study published in the Journal of Nutrition, postmenopausal women who took both D3 and K2 together showed significantly greater increases in bone mineral density compared to those who took calcium alone, D3 alone, or K2 alone. The combination was synergistic.

Brecka’s dosage of 5,000 IU daily is higher than the RDA (600-800 IU) but it’s a common therapeutic dose aimed at getting blood levels to the optimal range of 40-60 ng/mL. Most people are deficient. He always recommends testing your levels first.

Get Brecka’s exact D3+K2 formula: 10X Health Vitamin D3 + K2 →

Magnesium Glycinate: The Relaxation Mineral

Dosage: 200-400 mg daily

Magnesium is involved in over 300 enzymatic reactions in your body. Read that again. Over 300.

It’s crucial for muscle and nerve function, sleep quality, stress reduction, ATP (energy) production, and cardiovascular health. Yet most people don’t get enough.

Brecka specifically recommends magnesium glycinate (or sometimes threonate) because they’re well-absorbed and gentle on the gut. This matters because the cheap magnesium oxide you’ll find in most drug stores is poorly absorbed and often causes digestive issues.

Harvard Health notes that magnesium supplementation can improve sleep and reduce anxiety, particularly because it helps activate the parasympathetic nervous system (your “rest and digest” mode). A 2024 systematic review found that five out of eight sleep-related studies reported improvements in sleep parameters with magnesium supplementation, while five out of seven anxiety-related studies showed improvements in self-reported anxiety.

For someone like Dana White who was chronically stressed and sleep-deprived, fixing magnesium deficiency was likely a game-changer. Better sleep means better recovery, better mood, better everything.

Brecka’s top magnesium pick: BIOptimizers Magnesium Breakthrough → (combines all 7 forms of magnesium for maximum benefit)

Alternative: 10X Health Magnesium →

Methylated B Vitamins: Bypassing Genetic Roadblocks

B12 (Methylcobalamin): 250-500 μg
Methylfolate (5-MTHF): 400-800 μg
B6 (P-5-P): 10-25 mg

This is where Brecka’s genetic expertise really shines.

Many people have genetic variations (like MTHFR mutations, which affect a significant portion of the population) that make it hard to convert standard B vitamins into their active, usable forms. If you’re one of those people and you take regular folic acid or cyanocobalamin (the cheap B12), your body can’t use it efficiently. You’re essentially taking vitamins that don’t work for you.

Brecka’s solution: skip the conversion step entirely by using the active forms your body actually needs.

Methylcobalamin (B12) is essential for red blood cell formation, nerve health, and energy production. Even modest B12 deficiency causes fatigue and cognitive fog. By using the methylated form in 10X Optimize, you bypass absorption issues and genetic variations that impair B12 utilization.

Methylfolate (5-MTHF) is the active form of folate, vital for DNA synthesis and neurotransmitter production. For people with MTHFR mutations (which Brecka tests for), standard folic acid is virtually useless. Methylfolate available as 10X 5-MTHF ensures your body can properly regulate homocysteine (reducing cardiovascular risk) and produce serotonin, dopamine, and epinephrine.

Pyridoxal-5-phosphate (P-5-P) is the active form of vitamin B6. It helps convert homocysteine to cysteine (working with folate and B12) and is a cofactor in making serotonin, dopamine, and GABA. Basically, it’s crucial for mood balance and neurotransmitter function.

Remember Dana White’s homocysteine dropping from 21.5 to 11.7? This stack of methylated B vitamins is exactly what did that.

Get the complete methylated formula: 10X Optimize Methylated Multivitamin → (Brecka’s original formula with all methylated B vitamins)

Alternative options:

Zinc: The Immune and Hormone Regulator

Dosage: 20-30 mg daily

Zinc is required for hundreds of enzymes in your body. It supports immune cell activity, tissue repair, and (this matters to a lot of guys) maintaining healthy testosterone levels.

A meta-analysis found that zinc lozenges can shorten the duration of colds, and zinc deficiency is linked to low testosterone. Supplementation can normalize levels in deficient men.

The catch: chronic high zinc intake (over 40 mg daily long-term) can induce copper deficiency, so balance matters. Brecka’s dosage of 20-30 mg is in the sweet spot for most people.

Get pharmaceutical-grade zinc: 10X Health Zinc Picolinate →

Omega-3 Fish Oil: Anti-Inflammatory Powerhouse

Dosage: 1-3g EPA + DHA daily

Omega-3 fatty acids (EPA and DHA) are essential for cell membrane fluidity in your brain and for resolving inflammation throughout your body.

Fish oil is well-established to lower triglycerides (remember Dana White’s 764 triglycerides?) and support cardiovascular health. Higher omega-3 intake is linked to reduced risk of heart attacks. In the brain, DHA is critical for cognitive function and may improve mood.

Quality matters here. Rancid fish oil is useless (and potentially harmful). Brecka emphasizes high-quality, third-party tested brands to avoid oxidized oils.

Brecka’s exclusive omega-3 recommendation: Thorne Super EPA → (425mg EPA + 270mg DHA per capsule, NSF Certified for Sport)

The Longevity Stack: NMN + Resveratrol

NMN: 250-500 mg daily
Resveratrol: 100-500 mg daily

This is where Brecka moves from fixing deficiencies to optimizing for longevity.

NMN (nicotinamide mononucleotide) is a precursor to NAD+, a coenzyme required for energy metabolism and DNA repair. The problem? NAD+ declines with age. By supplementing with NMN, you’re essentially refueling your cells’ energy factories.

A 2022 randomized clinical trial published in GeroScience found that NMN supplementation (300-900mg daily) increased blood NAD concentrations and improved physical performance in healthy middle-aged adults. The study concluded that “clinical efficacy expressed by blood NAD concentration and physical performance reaches highest at a dose of 600 mg daily oral intake.”

Another study in Endocrine Journal demonstrated that NMN administration was safe and effectively metabolized in healthy men, with no significant adverse effects.

Resveratrol (a polyphenol from red grapes) is thought to activate longevity pathways called sirtuins and has antioxidant effects. Meta-analyses show beneficial effects on blood sugar and cholesterol. In animal studies, it improved healthspan on high-calorie diets.

Brecka (like longevity researcher David Sinclair) suggests these two work synergistically. Resveratrol may enhance the effects of NAD+ boosters.

For NMN, get Renue By Science NMN Pure Powder →

Here’s why this is the best NMN on the market: Andrew Huberman himself uses this exact brand. It’s pharmaceutical-grade, third-party tested, and comes in a pure powder form that’s more bioavailable than capsules. The 100g container gives you a full 6-month supply for under $60 when you use code BRAINFLOW at checkout (10% off). That’s less than $10 per month for research-grade NMN that actually works. Most brands charge $50+ for a 30-day supply of inferior quality. This is the real deal at a fraction of the cost.

For Resveratrol: VINIA Red Grape Cell Powder → (Brecka’s official partnership – enhanced bioavailability formula)

TMG (Trimethylglycine): The Methylation Supporter

Dosage: 500-1,000 mg daily

Also known as betaine, TMG provides methyl groups to support homocysteine metabolism (complementing folate and B12).

Here’s why it matters: when you take NAD+ precursors like NMN, you create additional methylation demand in your body. TMG from 10X Health helps meet that demand by recycling homocysteine to methionine.

TMG is proven to lower homocysteine (a cardiovascular risk factor), especially in people with certain genetic polymorphisms. It may also support liver function and has been studied for athletic performance.

Support your methylation pathways: Get 10X Health TMG →

CoQ10: Mitochondrial Fuel

Dosage: 100-300 mg daily

Coenzyme Q10 is needed for ATP production in your mitochondria (your cells’ power plants) and protects cells from oxidative damage.

Brecka includes CoQ10 to support heart and muscle energy, especially for people on statin medications, which deplete CoQ10. In cardiovascular research, CoQ10 supplementation improved symptoms of heart failure and blood pressure in some studies. It’s also popular for reducing statin-related muscle fatigue.

CoQ10 is very safe with no serious adverse effects even up to 300 mg daily. It should be taken with food for best absorption since it’s fat-soluble.

Get Renue By Science Liposomal CoQ10 → (superior liposomal absorption for maximum bioavailability)

NAC (N-Acetyl Cysteine): The Detox Supporter

Dosage: 600-1,200 mg daily

NAC is a form of the amino acid cysteine that boosts production of glutathione, your body’s master antioxidant.

Brecka uses NAC to support liver detox pathways and combat oxidative stress. NAC is so effective at replenishing glutathione that hospitals use it for acetaminophen overdose to protect the liver.

Orally, NAC may improve markers of inflammation and immune function. Preliminary studies have even looked at NAC for psychiatric uses (OCD, addiction) due to its effect on glutamate regulation.

NAC is generally safe, though it can cause nausea or a sulfur-like odor in some people.

Get Thorne NAC →

The Multivitamin: Insurance Policy

Dosage: 1 daily (methylated form)

Brecka believes many health issues stem from subtle nutrient gaps. He suggests a high-quality multivitamin with active B-vitamins (methylfolate, methyl B12, P-5-P) along with minerals.

This is your nutritional insurance policy. A 2020 systematic review confirmed multivitamin use can reduce overall micronutrient deficiencies, raising levels of B12, folate, and vitamin D in adults.

Get 10X Optimize Methylated Multivitamin → (covers most of your bases in one supplement)

BONUS: PerfectAmino – Brecka’s #1 Daily Essential

While not technically a vitamin or mineral, BodyHealth PerfectAmino is arguably the supplement Brecka talks about more than any other. It’s a precise blend of essential amino acids with 99% utilization – meaning virtually no waste, no glucose conversion, and it doesn’t break a fast.

Brecka takes this every single morning. It supports muscle protein synthesis, neurotransmitter production, cellular repair, and recovery. Available in tablets, powder, or convenient travel packets.

Get BodyHealth PerfectAmino →

How This Differs from What Your Doctor Recommends

Here’s the thing: most conventional doctors would recommend a daily multivitamin and maybe vitamin D if your levels are low. That’s it.

Brecka goes way deeper. His approach is more aligned with functional medicine, which emphasizes:

1. Testing first: Comprehensive bloodwork and genetic testing to identify your specific deficiencies
2. Personalization: Tailoring supplement types and doses to your individual results
3. Active forms: Using methylated B vitamins and other bioavailable forms rather than cheap, poorly absorbed versions
4. Addressing root causes: Fixing the underlying metabolic issues rather than just managing symptoms with medications

The methylation focus is particularly unique. Many traditional doctors don’t test for or address MTHFR mutations, which affect a sizable minority of the population. Functional medicine practitioners (and Brecka specifically) make this a cornerstone of their approach.

Brecka also includes cutting-edge longevity supplements like NMN that aren’t yet part of standard medical protocols. He’s essentially ahead of the curve, incorporating findings from aging research before they become mainstream recommendations.

But here’s what’s critical: Brecka always emphasizes that supplements complement healthy habits, they don’t replace them. In his Ultimate Human program, equal weight is given to nutrition, exercise, sleep, and stress management.

Dana White’s Protocol: What Actually Happened

Let’s get specific about Dana White’s transformation because it illustrates how this works in practice.

When Brecka first analyzed White’s bloodwork, he found:

• Triglycerides at 764 (life-threatening; should be under 150)
• Homocysteine at 21.5 (highly inflammatory; should be under 15)
• Hemoglobin A1C at 6.0 (pre-diabetic, four-tenths away from full diabetes)
• High blood pressure requiring medication
• Thyroid issues requiring medication
• High cholesterol requiring medication

White was also dealing with sleep apnea severe enough to require a CPAP machine, chronic exhaustion, brain fog, inflammation in his legs and feet, and difficulty with basic tasks like tying his shoes.

Brecka’s intervention included:

Supplements: The full stack outlined above, customized to White’s specific bloodwork

Diet: A ketogenic reset focusing on whole foods (grass-fed meat, wild-caught fish, avocado, leafy greens, nuts, berries) while cutting out carbs and sugar.

Lifestyle: Daily cold plunges, consistent exercise, prioritizing sleep

The results after five months:

• Lost 44 pounds
• Triglycerides: 764 → 143 (normalized)
• Homocysteine: 21.5 → 11.7 (major reduction in inflammation)
• Off ALL prescription medications (blood pressure, thyroid, cholesterol)
• No longer using CPAP machine
• Life expectancy nearly tripled

White’s own words: “I had problems I didn’t even realize I had that doctors didn’t even tell me. In five months, this guy completely changed my life.”

Getting Started: Your Action Plan

If you’re ready to try this approach, here’s how to do it right:

1. Get Comprehensive Bloodwork

At minimum, test:

• Vitamin D (25-OH vitamin D)
• Complete metabolic panel
• Lipid panel (triglycerides, cholesterol)
• Homocysteine
• Hemoglobin A1C
• Complete blood count
• Thyroid panel

Ideally, also consider genetic testing for MTHFR and other methylation-related genes.

2. Start With the Basics

Begin with the core nutrients most people are deficient in:

3. Add Targeted Supplements

Based on your bloodwork, add:

4. Consider Longevity Additions

If you’re optimizing beyond just fixing deficiencies:

5. Track and Adjust

Retest your blood markers after 3-6 months. Adjust dosages based on results. This isn’t a set-it-and-forget-it approach.

The Bottom Line

Gary Brecka’s supplement stack isn’t magic. It’s precision.

Instead of randomly taking vitamins and hoping for the best, he tests first, identifies exactly what your body needs, and provides those specific nutrients in forms your body can actually use.

The Dana White transformation is remarkable, but it’s not unique. Over 150,000 people have now used similar protocols with Brecka’s guidance, and the results speak for themselves.

Is it for everyone? No. If you’re healthy, eating well, getting sunshine, managing stress, and sleeping great, you probably don’t need an extensive supplement protocol.

But if you’re dealing with chronic fatigue, inflammation, metabolic issues, or just feel like you’re aging faster than you should be, this approach might be exactly what you need.

The real question isn’t whether supplements work. It’s whether you’re taking the RIGHT supplements in the RIGHT forms at the RIGHT doses for YOUR specific body.

That’s what Brecka figured out. And that’s why Dana White, at 55, feels 25 again.

Your move.