Biohackers strive to better understand their bodies and to optimise their functions in a targeted way. After all, the more you know about your own biological processes, the more effectively you can support them. In particular, micronutrient status provides an exciting foundation. Biohacking expert Daniel Donhauser shares his go-to supplements, explains what to look out for when measuring micronutrient status, and shares tips for a successful biohacking routine.
Ideally, we should get all the nutrients we need from a natural, balanced diet. If we eat organic, seasonal and regional food, that should be enough, shouldn't it? I used to think so too. But a look at the data shows something different: the average person often has significant nutrient deficiencies.
Why? Because today's conditions are different:
The nutrient content of food has decreased, mainly due to monocultures and intensive farming methods and long delivery distances. In intensive animal husbandry, the focus is on rapid growth. This requires different feed and changes the quality. Even if you think you eat better than average, that doesn't necessarily mean you're getting the optimal nutrients. This is precisely where supplements come into play: they are not a substitute for a healthy diet, but a solution to the gaps left by our modern lifestyle.
Biohacking without supplements? Difficult. Because they are the key to ensuring that our bodies have everything they need to perform at their best.
Why Basics? Think of your body as a complex structure: before you add the extras, the foundation must be right.
The same applies to supplements: first ensure the body's basic needs are met, then tackle the special topics. This not only saves money, but also makes the entire supplementation significantly more effective.
The basics for biohacking definitely include: vitamin D, magnesium, protein, omega 3 & Q10. Let's take a look at why:
Vitamin D plays a central role in numerous processes in the body, as almost every cell has a vitamin D receptor. The problem is that the body can only produce it at a UV index above 3. We only reach these values in the warm months and around midday. If we want to produce vitamin D through our skin, we should expose a quarter of our skin (face, hands, parts of arms and legs) to the sun every day. This is hardly possible for many people in their daily lives.
Theoretically, you could also get vitamin D from food, such as cod liver oil, but let's be honest, who likes cod liver oil? So, the only way to ensure a good vitamin D supply all year round is to take supplements.
The many different roles that magnesium plays in our body mean that a deficiency can present itself in a variety of ways. Muscular symptoms, such as calf cramps, slight twitching of the eyelids or cramps and tension in the masticatory muscles, are relatively common with magnesium deficiency. However, sleep problems, concentration difficulties and a lower stress resistance can also occur. Magnesium is involved in pretty much everything from bone health to stress regulation, so it's definitely one of those must-have supplements!
Omega-3 and omega-6 fatty acids are essential fatty acids that are vital for the human body. While omega-6 is found in many vegetable oils and animal products such as eggs, milk and meat, only a few selected foods provide omega-3 fatty acids, for example, oily cold-water fish. But be honest: how often do we eat high-quality fish?
Supplementing our diet with omega-3 fatty acids from algae or fish oil can make an important contribution to our health and well-being.
When it comes to protein, many people immediately think of muscle building – but it can do much more. This is because not only the muscles consist of protein; antibodies, hormones and enzymes are also made up of amino acids.
Amino acids are nothing more than broken-down proteins. Protein is the building block of life – we can theoretically survive without carbohydrates, but not without proteins.
Adults should consume at least 0.83 grams of protein per kilogram of body weight per day. Athletes should consume even more.
An effective start to the day can optimally boost the metabolism and support fat burning. The 30:30:30 rule is a simple but effective concept: consume 30 g of protein within 30 minutes of getting up and then go for a 30-minute walk. The protein helps to keep blood sugar levels stable and to keep the body metabolising fat for longer, while the walk further boosts fat burning without switching to carbohydrate metabolism. This routine not only promotes weight regulation, but also increases general well-being.
Coenzyme Q10 is involved in the production of ATP – in other words, in our energy production. The more energy we have, the better our metabolism works and the better we can deal with stress.
People over 40, those who are chronically stressed, athletes, people taking cholesterol-lowering drugs, and those on a low-fat diet should pay particular attention to their Q10 levels.
Many people know about the muscle-building benefits of creatine. But it is also important for the heart and brain (brain booster) because it supports energy production.
For a long time, creatine loading – taking high doses of creatine over a period of about two weeks – was considered an effective strategy for quickly replenishing stores. However, more recent studies show that this is not absolutely necessary. Instead, a constant, moderate intake of creatine over a longer period is enough to achieve the same benefits.coenzyme-q10
Supplements work best when taken regularly. It can be helpful to establish a routine for taking them, e.g. as soon as you get up in the morning or after breakfast. If you take them automatically without having to think about it each time, you are more likely to remain consistent. In this context, combination products containing vitamins, minerals, trace elements and omega-3 fatty acids can be helpful. They make it easier to establish a routine!
When biohacking, one thing is crucial: you need to know your values! That's why diagnostics are so important – but when we do it, we do it right. Unlike the classic blood count at the GP's office, where measurements are usually only taken in serum, we rely on whole blood diagnostics.
The problem with micronutrient checks in serum: there is an equilibrium in the serum that the body wants to maintain for as long as possible. When we see a deficiency in the serum, it is like an iceberg – we only see the tip above the water, but the larger and actually more relevant part is below. Measuring in whole blood therefore makes more sense for many nutrients.
Now you may be asking yourself: ‘How often should I go to the doctor, and when does it make sense?’ My experience shows: If you already know your body well, it is quite possible to do a full blood analysis only every 2 years.
Many people find it difficult to swallow several capsules a day and build up a good supplement routine. The solution: a drink that combines the most important basic nutrients and gut bacteria. When choosing your all-in-one drink, be sure to pay attention to the dosage. It doesn't help if it contains a lot of nutrients but the dosage is too low. You will only achieve the desired effect with a proper dosage.
Davis, D. et al. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82. doi: 10.1080/07315724.2004.10719409.
Wäger et al. 2022. BIOGENA Good Health Study: Vitamin D
Dobnig, H. 2011. Wirkung von Vitamin D auf Muskulatur und Fitness. Vitamin D Update an der Charité, Berlin April 2011.
Gröber, U. 2010. Vitamin D3, ein altes Vitamin im neuen Licht. Med Monatsschr Pharmazeut. 33(10):376–83. https://pubmed.ncbi.nlm.nih.gov/21072911/
Eidgenössisches Departement des Innern EDI Bundesamt für Gesundheit BAG, Vitamin D und Sonnenstrahlung, Juni 2021, https://www.bag.admin.ch/dam/bag/de/dokumente/str/nis/uv/faktenblatt_vitaminD.pdf.download.pdf/Faktenblatt%20-%20Vitamin%20D%20D.pdf
Viebahn, I. et al. 2015. Magnesium status correlates with health and quality of life. Trace Elem Electroly. doi: 10.5414/TEX01420.
Wäger et al. 2022. BIOGENA Good Health Study: Magnesium
Veronese, N. et al. 2020. Magnesium and health outcomes: an umbrella review of systematic reviews and meta-analyses of observational and intervention studies. Eur J Nutr. 2020 Feb;59(1):263-272.
Gutíerrez, S. et al. 2019. Effects of Omega-3 Fatty Acids on Immune Cells, International Journal of Molecular Sciences; 20(20): 5028.
Wäger et al. 2022. BIOGENA Good Health Study: Omega-3-Fettsäuren
Lorente-Cebrián, S. et al. 2013. Role of omega-3 fatty acids in obesity, metabolic
syndrome, and cardiovascular diseases: a review of the evidence. J Physiol Biochem.
69(3):63–51.
Calder, P. C. 2015. Marine omega-3 fatty acids and inflammatory processes: Effects,
mechanisms and clinical relevance. Biochim Biophys Acta. 1851(4):469–84.
Kreider,R et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13:14:18. doi: 10.1186/s12970-017-0173-z. eCollection 2017.
Mizuno K. et al. 2020. Ubiquinol-10 Intake Is Effective in Relieving Mild Fatigue in Healthy Individuals. Nutrients. 2020 Jun 2;12(6):E1640.
