Dr. Murray’s Personalized Supplementation Plan

Introduction

I frequently get asked what supplements do I take. So, here it is . You will see that I take a lot of supplements. But I also follow a health-promoting diet and lifestyle.

The way I put together my daily supplements is by creating a little mini assembly line. I use 60 small 3-ounce Dixie cups and small plastic pill bags. I line up six rows of ten cups and place the daily amount of each supplement that I take (noted after the name of the supplement below). I take only one packet daily just before a meal. I also take a few supplements on an empty stomach twice per day. I do not put these in the packets.

Most of the supplements that I take are from companies that I am very familiar with. And not just my own product line (Dr. Murray Natural Products), but also Natural Factors where I served as Director of Product Science and Innovation from 2000 to 2017, and those from iHerb where I am Chief Scientific Advisor. I know all of these products undergo a rigorous level of quality control for purity and potency.

Foundation Supplements

Men's Hair Multivitamin (California Gold Nutrition) —4 tablets
- I helped developed this high-potency multiple vitamin, mineral, and botanical formula for iHerb. It is specifically designed to promote hair health, but it provides important nutrition for every cell. In particular, it offers balanced ratios and clinically supported doses of the active form of B vitamins. Based upon my genetics, I do not effectively activate B vitamins. Specifically, I have a genetic variation or “polymorphism” makes me susceptible to heart disease and Alzheimer’s disease. In order for B vitamins to be utilized effectively by the body they must be converted into an active coenzyme form. For example, the coenzyme form of folate is 5-methyltetrahydrofolate (5-MTHF). It is formed in the body from regular folate with the aid of an enzyme known as 5-MTHF reductase. But some people, including me, have a genetic type (SNP) with deficient activity of this enzyme to form the active coenzyme. Without the active coenzyme, certain biochemical reactions cannot take place that are critical to the functioning of the cell and our overall health. Taking B vitamins already in their active coenzymated forms allows the body to bypass any deficient enzymatic conversion for immediate utilization.
nTG Fish Oil (Dr. Murray Natural Products)—2 capsules
- This fish oil represents a major innovation in omega-3 supplementation. Produced in the natural triglyceride (nTG) form found in whole fish, this high-purity fish oil delivers EPA and DHA in their most bioavailable, stable, and physiologically familiar structure. It is the best and most advanced fish oil available.
K2•A•D3•E (Dr. Murray Natural Products)—1 capsule
- Most vitamin D3 and K2 formulas on the market overlook the critical importance of vitamins A and E — a significant nutritional gap given how closely all of these fat-soluble vitamins work together.
Creatine Monohydrate (Dr. Murray Natural Products) —5 grams daily
- Creatine is one of the most extensively studied nutrients in sports and cognitive nutrition, with a large body of human clinical research demonstrating benefits for muscle strength, power output, recovery, and lean body mass. More recently, clinical studies have also highlighted creatine’s role in supporting brain energy metabolism, cognitive performance, and mental resilience—benefits that are especially relevant across all stages of life.

Polyphenol and Flavonoid-rich Extracts

Theracurmin Super (Dr. Murray Natural Products)—2 capsules
- Provides an amorphous curcumin complex that is the most absorbed and bioactive enhanced form of curcumin. It produces better clinical health benefits compared to other curcumin products.

Grape Seed Extract (Natural Factors) 100 mg —3 capsules
- Provides procyanidolic oligomers that help protect cells from oxidative stress and support vascular health by promoting nitric oxide production and improving function of the cells that line blood vessels. Clinical studies suggest GSE may aid in maintaining healthy blood pressure, enhancing circulation, and rsupporting vein structure and function. It also supports skin, joint, and connective health by supporting collagen related compounds.

Quercetin LipoMicel Matrix™ (Natural Factors) —2 capsules
- Quercetin exerts significant support of biochemical mechanisms that support health aging, immune function, and exercise recovery. Preliminary absorption data indicate a 5 to 10-fold greater absorption for this form of quercetin.
Green Tea Phytosome (Natural Factors) 50 mg—3
- The Phytosome technology involves binding the components of the botanical extracts to phosphatidylcholine. The Phytosome form produces better results than regular extracts because the active components are better absorbed.
Resveratrol Concentrate (Natural Factors) 500 mg —2
- Resveratrol is a plant compound similar to flavonoids that is found in low levels in the skin of red grapes, red wine, cocoa powder, baking chocolate, dark chocolate, peanuts, and mulberry skin. Most resveratrol supplements use Japanese knotweed ( Polygonum cuspidatum ) as the source. Resveratrol activates an enzyme known as sirtuin 1 that plays an important role in the regulation of cellular life spans; it also supports blood sugar metabolism by supporting insulin sensitivity.
Vein Sense (Natural Factors) —2 capsules
- I have varicose veins, so I love this product that I developed when I was at Natural Factors. It contains diosmin, a citrus flavonoid, in a micronized form for better absorption and utilization, along with standardized extracts of Butcher’s broom and horse chestnut seeds. It provides excellent support for healthy vein structure and function throughout the body.

Carotenoids

Astaxanthin (California Gold Nutrition) 10 mg—1
- Astaxanthin is referred to as the "King of the Carotenoids." It exerts unique and profound cellular protection especially for the brain, cardiovascular system, and skin.
Lutein (Natural Factors) 40 mg—1
- Lutein is critical to the health and function of the macula, the area of the retina responsible for fine vision.
Lycopene (Natural Factors) 10 mg—2
- Lycopene is very important for supporting prostate health.

Skin and Connective Tissue Support

Biosil 5 mg—2 capsules
- BioSil is a highly bioavailable from of silica (choline stabilized orthosilicic acid). BioSil acts on cells known as fibroblasts in the skin to increase the production of collagen and elastin to produce impressive results in improving shallow fine lines, skin elasticity, and the health of nails and hair.
MSM as OptiMSM 1,000 mg—1 tablet
- MSM (methyl-sulfonyl-methane) is the major form of sulfur in the human body and maybe one of the most important supplements that I take. Sulfur is a critical element for all cells and body tissues, especially the skin and joints. As far back as the 1930s, researchers demonstrated that individuals with arthritis are commonly deficient in sulfur. Sulfur is also necessary for proper liver detoxification.

Detoxification, Metabolism, and Mitochondrial Support

ThymoQuin (Dr. Murray Natural Products)—2 capsules
- ThymoQuin® is a patented, full-spectrum black seed oil standardized to 3% thymoquinone and cold-pressed from freshly harvested Nigella sativa seeds. It delivers superior bioavailability and clinically studied support for cardiometabolic, immune, and inflammatory balance. It is the only form that meets the USP monograph for black seed oil.
Berberine Advanced (California Gold Nutrition) —2 capsules
- The benefits of berberine include beneficial changes to the microbiome, activation of AMPk, positive effects on the immune system (particularly macrophages), and support of cardiovascular and metabolic health. This product provides Berbevis (berberine phytosome) for better absorption and health benefits.
NMN (Dr. Murray Natural Products) 625 mg—2 capsules
- NMN, nicotinamide mononucleotide, is the precursor to NAD+, which is a key compound that supports cellular energy production, mitochondrial function, and healthy aging.
N-acetylcysteine (Dr. Murray Natural Products) 600 mg—2 capsules
- NAC boosts glutathione levels to act as an antioxidant and aid in detoxification reactions. It also helps support the health of the gastrointestinal and respiratory tract lining.

Alpha Lipoic Acid (Natural Factors) 200 mg—2
- Unlike vitamin E which is primarily fat soluble and vitamin C which is water soluble, ALA can quench either water- or fat-soluble free radicals both inside the cell and outside in the intracellular spaces. It is often described as “nature’s perfect antioxidant.” It has been shown to improve blood sugar control, activate AMPk and metabolism to promote weight loss, and exert very positive effects in protecting and enhancing liver function.
Ubiquinol (Natural Factors) 200 mg—1
- Ubiquinol is the best absorbed form of coenzyme Q10 (CoQ10), an essential component of the mitochondria, the energy-producing unit of the cells of our body. CoQ10 is involved in the manufacture of ATP, the energy currency of all body processes. Generally, CoQ10 levels decline with aging. Low levels are also seen in many health conditions, especially in people taking statins or dealing with a cardiovascular disease such as angina, high blood pressure, mitral valve prolapse, and congestive heart failure. I take CoQ10 (and PQQ) primarily as an insurance policy that my mitochondria, especially in the brain, are functioning optimally.
PQQ (California Gold Nutrition) 20 mg —1 capsule
- Like CoQ10, PQQ is critical to mitochondrial function. It protects mitochondria from oxidative damage and also stimulates the generation of new mitochondria, supporting efficient energy production, especially in energy-hungry tissues like the brain and the heart. PQQ also displays anti-inflammatory activity, and may further benefit neurological health by influencing gene expression and preventing the development of Parkinson’s disease and Alzheimer’s disease. PQQ has also been shown to activate AMPk and lower LDL cholesterol. The combination of PQQ and CoQ10 has been shown to enhance memory and mental function in older adults better than either agent given alone.
Cronilief P.E.A. Phytosome (Dr. Murray Natural Products) —2 capsules
- This product provides an enhanced form of palmitoylethanolamide (PEA), a compound that plays a key role in our endocannabinoid system (ECS). The ECS is responsible for helping cells maintain proper physiological balance (homeostasis). Many of the benefits people are looking to receive from CBD are more likely achieved by using PEA instead.
Ergothioneine Mushroom Complex (California Gold Nutrition) —2 capsules
- Ergothioneine (ERGO), a unique naturally occurring amino acid found in many foods, but by far the richest dietary source is mushrooms. ERGO exerts several biological actions that protect and enhance cellular function, including acting as an antioxidant, inflammation regulator, and detoxification aid.

Hormonal and Prostate Support

Saw Palmetto Extract (Natural Factors) 320 mg—2
- Numerous double-blind studies have shown saw palmetto extract to significantly support prostate and bladder function. The mechanism of action is related to supporting the hormonal metabolism within the prostate gland.
AndroSense T-Correct (Natural Factors) —4
- Androsense T-Correct is an identical formula to EstroSense (Natural Factors) . These formulas recommended for proper testosterone and estrogen metabolism. The formula features diindolylmethane (DIM), indole-3-carbinole (I3C), sulforaphane, and calcium-d-glucarate (CDG), concentrated nutrients found in cabbage-family vegetables that support proper estrogen and testosterone metabolism.
MacaRich (Natural Factors) —2
- Maca is becoming increasingly popular in the United States. Maca is the common name for Lepidium meyenii , a plant in the broccoli family that is grown exclusively in Peru. It looks a lot like a turnip. One of maca’s most renowned benefits is the supporting anti-stress mechanisms while improving mood, energy, and endurance.

First thing in the morning supplement

Nattokinase (Dr. Murray Natural Products) —2
- Nattokinase is an enzyme useful in promoting vascular health.

Nighttime Supplements

Ultimate Sleep (Dr. Murray Natural Products)—2
- I love this formula. It is amazing in how well-rested and energized I feel after a good night’s sleep.
Magnesium Citrate (Natural Factors) —1 scoop
- I am a big fan of a nighttime dosage of magnesium to promote relaxation and recovery. There are a number of companies marketing these magnesium drink mixes. I prefer the Natural Factors version as I like its taste and mouthfeel.

Dr. Murray's ThymoQuin® Organic Black Seed Oil

Dr. Murray’s Lithium Orotate with Magnesium Glycinate

Dr. Murray’s Personal Supplementation Program

Introduction

Foundation Supplements