Nahrungsergänzung sinnvoll nutzen: Bioverfügbarkeit, Timing & Qualität – mit Andreas Breitfeld (#79)

In this episode of Beyond Lifespan, Mario talks with biohacker Andreas Breitfeld about sensible supplement routines. Topics include common mistakes (too many supplements, incorrect timing, poor quality), important combinations and no-gos (e.g., vitamin D + K2, iron + zinc), differences in magnesium forms, the benefits of liposomal formulations, and what to look for in terms of quality and lab certificates. Also, when cycles are useful, what you can take long-term, and what personalization looks like in practice. The bottom line: measure – then supplement, but keep it lean. 🎧 "Beyond Lifespan Podcast" Social & Links: Newsletter: https://beyondlifespan.beehiiv.com/ Instagram:   / beyondlifespan   Spotify: https://open.spotify.com/show/3ILrh5J... Apple Podcasts: https://podcasts.apple.com/us/podcast... Website: https://beyond-lifespan.com/podcast/ Contact: [email protected] Host Dr. Mario Gietl:   / mario-gietl   Co-host Dr. Max Griessinger:   / max-griessinger-1588771a5   Sponsor: MOLEQLAR Longevity Supplements and Tests: moleqlar.com All products at a glance: https://moleqlar.com/collections/alle... 10% discount with code: beyondlifespan Timestamps & Chapters: 01:05 Who is Andreas? Biohacking career, projects & roles 03:26 Why today: Supplements – Overview & Goal Setting 05:32 The 3 biggest mistakes: too much, wrong combinations, ignoring your biorhythm 06:31 Timing matters: stimulating vs. calming, cortisol in the morning 08:20 Morning routine: rehydrating & electrolytes; exercise & antioxidants 10:06 Dividing omega-3s wisely; Ashwagandha is better later 11:00 NAD/Niacinamide & Co.: Use energy boosters in the morning 12:12 Realistically track your caffeine cutoff and sleep quality 12:57 Choose magnesium wisely: Threonate, glycinate, "seven/eight salts," post-workout 15:14 "Disaster pants": Citrate + cheap vitamin C – typical pitfalls 15:59 Good combinations & basics: D + K2, fat-soluble supplements with meals 17:02 No-gos & cautions: Iron + zinc, grapefruit juice interactions 18:19 Calcium + D – why caution is advised 19:24 Intolerances (histamine, etc.) vs. "one size fits all" 20:52 Cycles & breaks: Fisetin in phases, creatine year-round 22:28 Brain chemistry respect: Targeted amino acids & neurotransmitter precursors Use 25:05 Daily Stacks: Morning, Pre/Post-Workout, Evening – Plan Pragmatically 27:01 Bioavailability: Liposomal – Blessing, Curse & Taste 29:12 Secondary Plant Compounds: Curcumin & Dosage Reality 31:00 Liposomal Vitamin C – Trend vs. Benefit 32:11 Checking Quality: Certificates, Raw Materials, Bottling & Supply Chain 36:13 Market Insights: When Batches Don't Live Up to Their Labels 41:18 Practical Examples for a Man ~45: Creatine, Mg, D/K2, Omega-3, Zinc, Collagen (Medical Supervision) 46:36 Who's Listening? Men vs. Women – Different Needs 46:50 Women in their mid-40s: Sleep, inflammation, bioidentical options (medical!) 50:39 Legal & regulatory: e.g., lithium orotate/NMN (context & caution) 51:04 Additives & sweeteners: what Andreas avoids – and why 53:01 Outlook on sweeteners & trends 53:20 Conclusion: Measure, then supplement – ​​keep your routine lean