The Top 5 Science-Backed Biohacking Supplements of 2025

Human optimization has evolved beyond simple multivitamins into a more precise, science-driven approach to health. Rather than focusing solely on deficiency prevention, today’s strategies prioritize how cells produce energy, repair damage, and adapt to stress. This deeper understanding of biology has shifted attention toward compounds that support mitochondrial function, metabolic balance, and long-term resilience

If you are looking to upgrade your physical and cognitive performance, these are the top 5 biohacking supplements worth considering.

1. NMN (Nicotinamide Mononucleotide): The Ultimate NAD+ Precursor

As we age, our levels of NAD+ (a critical coenzyme found in all living cells) naturally decline. This contributes to mitochondrial dysfunction, reduced energy metabolism, and increased DNA damage accumulation.

By acting as a direct NAD+ precursor, NMN bypasses several metabolic hurdles to enter your cells and fuel the sirtuins — proteins responsible for DNA repair and cellular health.

NMN reliably increases blood NAD+ levels in healthy adults.[1] Studies report benefits such as improved muscle insulin sensitivity [2], modest enhancements in aerobic capacity [3] or physical endurance, potential improvements in sleep quality and walking performance.

Clinical research through 2025 has shown that NMN supplementation is generally safe and well-tolerated at doses up to 1,200–1,250 mg/day. [4]

2. Urolithin A: The Breakthrough in Mitochondria Renewal

Mitochondria are the powerplants of our cells, but over time they become sluggish and damaged. This process is known as mitophagy failure.

Urolithin A is a natural compound clinically proven to triggermitochondria renewal by clearing out the faulty mitochondria and replacing them with healthier, more efficient ones.

By restoring this essential cellular recycling process, Urolithin A supports improved cellular energy production, enhanced muscle strength and endurance [5, 6, 7], and better overall metabolic health. Clinical studies have also linked Urolithin A to improvements in muscle function with age, increased exercise capacity, and reduced cellular stress — key factors for maintaining vitality and resilience over time.

3. Berberine: The Metabolic Master Switch for Blood Sugar

Berberine is a natural compound extracted from various plants including Berberis species. It has been used in traditional medicine systems for millennia, while modern pharmacological research has revealed its remarkable efficacy for metabolic regulation.

Berberine's primary mechanism involves activation of AMP-activated protein kinase (AMPK), often termed the "metabolic master switch." When activated, AMPK initiates a cascade of cellular events: enhanced glucose uptake, increased insulin sensitivity, reduced hepatic glucose production, and improved lipid metabolism.

Clinical studies have shown that berberine supplementation can significantly improve glucose and lipid profiles [8] in people with type 2 diabetes, hyperlipidemia, or metabolic syndrome.Some studies have found effects on body weight and waist circumference.

4. Sulforaphane: Nature's Detox Powerhouse

Derived primarily from broccoli sprouts, sulforaphane is a powerful natural activator of the Nrf2 pathway. This pathway works like the body’s built-in defense switch, turning on genes that help cells protect themselves. One key result is increased production of internal antioxidants such as glutathione, which support the body’s ability to handle oxidative stress.

By activating Nrf2, sulforaphane helps the body strengthen its own protective systems rather than simply supplying external antioxidants. This support is linked to better cellular resilience, healthier responses to inflammation, and improved handling of environmental and metabolic stressors.

Multiple trials indicate benefits such as enhanced detoxification and reduced inflammation, promising early-stage anticancer effects, metabolic and cardiovascular improvements, and neuroprotective actions. Specific clinical work has also explored symptom relief in conditions like schizophrenia and autism. [9]

5. Magnesium: The Foundation of Biological Performance

Magnesium's classification as an "essential mineral" understates its profound importance: this element serves as a cofactor in over 600 enzymatic reactions, regulates ion channels critical for neuromuscular function, and modulates gene transcription. 

Despite this biological necessity, population studies consistently reveal widespread insufficiency. Research indicates 45-60% of adults fail to meet the dietary magnesium intake. Compounding this, chronic stress, certain medications (proton pump inhibitors, diuretics), and high calcium intake all increase magnesium requirements or deplete body stores.

Clinical trials and meta-analyses indicate that supplemental magnesium can modestly reduce systemic inflammation, [10] improve mood and sleep quality [11], support cardiometabolic health by improving insulin sensitivity and slightly lowering blood pressure in certain populations. [12]

Final Thoughts

Biohacking is not about quick fixes but about supporting the core systems that drive long-term performance and resilience. From boosting NAD+ and renewing mitochondria to optimizing metabolic health, detox pathways, and essential mineral balance, these supplements represent a focused, science-backed approach to improving physical and cognitive performance.

For those looking to explore high-quality options in one place, OptimOZ offers a curated selection of these advanced supplements all in one place.When used thoughtfully and consistently, they offer a strategic way to enhance energy, cognition, and overall vitality.