Gary Brecka advises optimal supplement timing and safety

Human biologist and longevity expert Gary Brecka says that the timing and method of taking supplements are as important as the ingredients themselves. He recommends taking creatine daily rather than only on training days, using a consistent routine. Multivitamins should be taken with food, ideally at breakfast or lunch, while vitamin D3 + K2 needs a meal containing healthy fats for proper absorption. TMG is also best taken with food.

Broader safety guidance notes that supplement quality varies widely; consumers should choose products from manufacturers that employ third‑party testing to verify ingredient purity. Natural ingredients are not automatically safe—herbs can interact with prescription drugs or cause side effects, especially during pregnancy or breastfeeding. Excessive doses of fat‑soluble vitamins (A, D, E, K) and certain minerals can be harmful over time. Following recommended serving sizes and consulting a healthcare professional are advised to minimise risks.