Biohacking, often described as self-tracking, DIY biology for optimum performance, health, and wellbeing, is gaining momentum in the wellness space. Biohacking for longevity has become a major focus for individuals and brands exploring innovative ways to support healthy aging in a more comprehensive, systematic fashion. It provides a personized, targeted goal-based approach based on individual data, need gaps, expectations, and available solutions that can be incorporated and integrated into one’s own lifestyle based on individual timelines, resources, and capabilities.
But, when it comes to biohacking longevity, how effective is it really?
Research1Cooper ID, Kyriakidou Y, Petagine L, Edwards K, Elliott BT. Bio-Hacking Better Health-Leveraging Metabolic Biochemistry to Maximise Healthspan. Antioxidants (Basel). 2023 Sep 11;12(9):1749. doi: 10.3390/antiox12091749. PMID: 37760052; PMCID: PMC10525476. suggests that certain nutrition and supplementation approaches may help promote tissue and organ health, which plays an important role in supporting long-term wellness and an improved health span. In addition, some biohacking practices have shown potential benefits for sustainable lifestyle management strategies, including areas such as weight management, cognitive performance, and active performance, as well as sleep quality and emotional well-being.2Abeltino A, Bianchetti G, Serantoni C, Riente A, De Spirito M, Maulucci G. Digital Biohacking Approach to Dietary Interventions: A Comprehensive Strategy for Healthy and Sustainable Weight Loss. Nutrients. 2024; 16(13):2021. https://doi.org/10.3390/nu16132021
What is Meant by Biohacking?
What exactly is biohacking? According to a Forbes article, “Biohacking, also known as human augmentation or human enhancement, is do-it-yourself biology aimed at improving performance, health, and wellbeing through strategic interventions.”3Marr B. What’s Biohacking? All You Need To Know About The Latest Health Craze. Forbes. February 26, 2021. Retrieved August 16, 2022 from https://www.forbes.com/sites/bernardmarr/2021/02/26/whats-biohacking-all-you-need-to-know-about-the-latest-health-craze/?sh=382b85d65d76.
In practical terms, it refers to the use of biohacking techniques, ranging from nutritional strategies and emotional development to lifestyle modifications and cognitive challenges, designed to help one’s body function more efficiently and predictably in our quest for continuous overall wellness, goal achievement, and self-improvement.
Nutritional biohacking is the practice of deliberately tuning and optimizing diet, lifestyle, and supplementation to improve daily performance and ultimately, long-term health goals using personalized protocols supported by and influenced by data collection (labs, wearables, food & activity logs). Additionally, incorporating one’s nutrigenomics data components (genomic profile) to leverage how variations in your DNA are controlled epigenetically (the day-to-day environmental influences and responses to nutrients and dietary patterns), so guidance can be more individualized and customized. Together, they can inform choices like caffeine intake, folate formats, doses, omega-3 stacks, and/or ingredient tolerances. The goal isn’t to fit a statistical one-size-fits-all model, but to accumulate progress by targeted experiments (with physician supervision) backed by evidence and tracked outcomes. Genes are only one input. Exploring sleep patterns, stress triggers, medication timing, microbiome quality, and activity also matters.
Types of Biohacking
There are several types of biohacking that people explore and integrate at various levels and degrees. Among the most common are DIY biology, nutritional biohacking and nutrigenomics, physical biohacking, mental biohacking, and technological biohacking.
Collectively, these practices form what is often referred to as a biohacking lifestyle, an approach focused on using and integrating different strategies and tools to enhance and ultimately improve your life’s reward and performance expectations. Each type of biohacking method is outlined below.
DIY Biology (Do-It-Yourself Biology)
DIY biology, also known as do-it-yourself biology, is the practice of conducting biological experiments outside traditional institutional settings such as universities or research labs. The movement is rooted in the idea of democratizing science and encouraging wider participation in biological research.
Some of its core ideas include:
- Accessibility – Making biology and biotechnology available to anyone, not just large institutions.
- Experimentation – Applying tools and techniques from clinical settings, molecular biology, genetics, and bioengineering.
- Open-Source Culture – Freely sharing protocols, tools, and data with the community.
- Innovation – Exploring unconventional or experimental ideas that may be difficult to fund or pursue within academia or industry.
Nutritional Biohacking and Nutrigenomics
Nutrigenomics is the study of how foods and nutraceuticals (i.e., vitamins, minerals, herbs, or other ingredients found in foods or dietary supplements) may influence gene expression – the process by which a gene directs the assembly of proteins that affect overall health and wellness.
When a gene is encouraged to produce more of a particular protein, this is called “upregulating” gene expression. Conversely, when a gene is encouraged to produce less of that protein, this is called “downregulating” gene expression. Your overall health is a balance between these regulated genes that are heavily influenced by epigenetic factors, often referred to as environmental factors.
Physical Biohacking
Physical biohacking focuses on the body’s mechanical and functional performance aspects, such as movement, strength, endurance, recovery, and even appearance. This can include exercise approaches like strength training, high-intensity interval training, and mobility or posture work.
Other practices may involve environmental conditioning, such as cold exposure (ice baths) or heat exposure (saunas), as well as the use of wearable technology (e.g., Apple Watch, Oura Ring). These devices provide continuous feedback in the form of data on metrics like heart rate variability (HRV), glucose levels, oxygen saturation, and physical activity, allowing individuals to track, adjust workouts, and recovery strategies more effectively.
Mental Biohacking
Mental biohacking involves applying science-based techniques, tools, and lifestyle practices to promote healthy cognitive function, mood, focus, memory, creativity, sleep, and overall mental performance. Approaches may include the use of nootropics (e.g., caffeine, L-theanine, or creatine), which are commonly studied for their potential to support alertness, concentration, focus, and memory.
Technological Biohacking
Technological biohacking refers to the use of technology, devices, and sometimes DIY engineering to enhance or modify the body’s functions. Examples include implantable devices, such as microchips placed under the skin that can store data, unlock doors, or facilitate payments.
It can also involve wearable technology, as mentioned earlier, or even experimental practices such as implanting small magnets in fingertips to detect electromagnetic fields.
Anatomy of Healthy-Aging Biohacking Stacks: Key Ingredients and Their Benefits
Healthy-aging stacking refers to combining more than one biohacking supplement in a regimen designed to support the body at the cellular level. The nutraceuticals commonly included in these supplements may feature NAD+ boosters, autophagy-supporting compounds, black ginger extract, collagen peptides, antioxidants, adaptogens, coenzyme Q10, postbiotics, carotenoids, and melatonin, to name just a few.
Together, these ingredients are studied for their potential to influence gene expression in ways that may help support skin appearance, energy metabolism, and overall wellness. The following table provides an overview of these nutraceuticals and the scientific rationale behind their inclusion. It should be noted that there is continuous innovation in every aspect of supporting cellular function in terms of additional ingredients, their delivery format, and activity when combined with other ingredients (i.e., absorption modifiers).
| Ingredients | Benefits |
|
NAD+ Boosters |
NAD+ is an important coenzyme in the body involved in energy metabolism and multiple biochemical processes. Its production decreases with age, which has been associated with hallmarks of aging and may underlie a wide range of age-related symptoms, while increasing NAD+ may slow aspects of aging.4Aman Y, Qiu Y, Tao J, Fang EF. Therapeutic potential of boosting NAD+ in aging and age-related diseases. Translational Medicine of Aging. 2018; 2:30-37 Nutraceuticals such as NMN (nicotinamide mononucleotide), NR (nicotinamide riboside), and niacinamide can boost NAD+ production5Ito TK, Sato T, Hakamata A, et al. A nonrandomized study of single oral supplementation within the daily tolerable upper level of nicotinamide affects blood nicotinamide and NAD+ levels in healthy subjects. Translational Medicine of Aging. 2020; 4:45-54., which is valuable since NAD+ helps regulate gene expression related to energy metabolism, DNA damage repair.6Amjad S, Nisar S, Bhat AA, et al. Role of NAD+ in regulating cellular and metabolic signaling pathways. Molecular Metabolism. 2021; 49:101195. |
| Autophagy Promoters | Autophagy, the body’s process of breaking down and recycling old and damaged cell parts, helping to eliminate cellular clutter, and optimizing cellular performance, decreases with age.7Autophagy. Cleveland Clinic. Last reviewed by a Cleveland Clinic medical professional on 08/23/2022. Retrieved May 24, 2023 from https://my.clevelandclinic.org/health/articles/24058-autophagy#:~:text=Autophagy%20allows%20your%20body%20to,potentially%20preventing%20and%20fighting%20disease. Spermidine has been shown to upregulate autophagy related genes8Satarker S, Wilson J, Kolathur KK, Mudgal J, Lewis SA, Arora D, Nampoothiri M. Spermidine as an epigenetic regulator of autophagy in neurodegenerative disorders. Eur J Pharmacol. 2024 Sep 15;979:176823. doi: 10.1016/j.ejphar.2024.176823. Epub 2024 Jul 18. PMID: 39032763., and spermidine from rice germ has been shown to promote markers of autophagy in human research.9Ziegenfuss TN, La Monica M, Bruno G. Effects of Spermidine-Rich Rice Germ Extract on Biomarkers of Healthy Aging and Autophagy – A proof of Concept Pilot Study. 2025; submitted for publication. |
| Black Ginger Extract | Black ginger extract has been shown to upregulate genes associated with brown adipose tissue (which burns fat)10Yoshino S, Kim M, Awa R, Kuwahara H, Kano Y, Kawada T. Kaempferia parviflora extract increases energy consumption through activation of BAT in mice. Food Sci Nutr. 2014 Nov;2(6):634-7. doi: 10.1002/fsn3.144. Epub 2014 Jul 15. PMID: 25493179; PMCID: PMC4256566., antioxidant production11Huang J, Tong Y, Wang S, Tagawa T, Seki Y, Ma S, Zhang Z, Cao T, Kobori H, Suzuki K. 8-Week Kaempferia parviflora Extract Administration Improves Submaximal Exercise Capacity in Mice by Enhancing Skeletal Muscle Antioxidant Gene Expression and Plasma Antioxidant Capacity. Antioxidants (Basel). 2024 Sep 23;13(9):1147. doi: 10.3390/antiox13091147. PMID: 39334806; PMCID: PMC11428225., and sexual health.12Al-Rawaf HA, Gabr SA, Alghadir AH. The Potential Role of Circulating MicroRNAs in Male Rat Infertility Treated with Kaempferia parviflora. Evid Based Complement Alternat Med. 2021 Dec 17;2021:9622494. doi: 10.1155/2021/9622494. PMID: 34956389; PMCID: PMC8709766. Human clinical studies have demonstrated the effectiveness of black ginger extract in reducing visceral fat (i.e., abdominal fat).13Yoshino S, Tagawa T, Awa R, Ogasawara J, Kuwahara H, Fukuhara I. Polymethoxyflavone purified from Kaempferia parviflora reduces visceral fat in Japanese overweight individuals: a randomised, double-blind, placebo-controlled study. Food Funct. 2021 Mar 1;12(4):1603-1613. 14Yoshino S, Awa R, Miyake Y, Fukuhara I, Sato H, Ashino T, Tomita S, Kuwahara H. Daily intake of Kaempferia parviflora extract decreases abdominal fat in overweight and preobese subjects: a randomized, double-blind, placebo-controlled clinical study. Diabetes Metab Syndr Obes. 2018 Aug 28;11:447-458. |
|
Collagen Peptides |
Collagen peptides are the quintessential nutraceutical for biohacking skincare. It can influence gene expression related to collagen production, skin health, and potentially muscle tissue.15Dierckx S et al. Collagen peptides affect collagen synthesis and the expression of collagen, elastin, and versican genes. Frontiers in Medicine. 2024; 11. https://doi.org/10.3389/fmed.2024.1397517 Human clinical research has demonstrated that supplementation with collagen peptides16Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9. 17Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. significantly reduced eye wrinkle volume, increased content of procollagen type I, elastin, and fibrillin, improved skin elasticity, and positively influenced skin moisture. |
|
Antioxidants |
Antioxidant supplements can influence gene expression, potentially protecting cells from oxidative damage.18Golpour P, Nourbakhsh M, Mazaherioun M, Janani L, Nourbakhsh M, Yaghmaei P. Improvement of NRF2 gene expression and antioxidant status in patients with type 2 diabetes mellitus after supplementation with omega-3 polyunsaturated fatty acids: A double-blind randomised placebo-controlled clinical trial. Diabetes Res Clin Pract. 2020 Apr;162:108120. doi: 10.1016/j.diabres.2020.108120. Epub 2020 Mar 16. PMID: 32194222. Common biohacking approaches include prioritizing nutrient-dense foods, taking supplements like Vitamin C and Resveratrol, and considering intermittent fasting to enhance the body’s natural antioxidant defenses and improve health markers. |
|
Adaptogens |
Research has shown that adaptogenic herbs such as Rhodiola Eleuthero and Ashwagandha impacted the regulation of genes associated with adaptive stress-response signaling pathways.19Panossian A, Seo EJ, Efferth T. Novel molecular mechanisms for the adaptogenic effects of herbal extracts on isolated brain cells using systems biology. Phytomedicine. 2018 Nov 15;50:257-284. doi: 10.1016/j.phymed.2018.09.204. Epub 2018 Sep 20. PMID: 30466987. Additionally, human clinical research has demonstrated that adaptogens can increase physical work capacity and dramatically shorten the recovery time between bouts of high-intensity exercise20Saratikov AS, Krasnov EA. Chapter III: Stimulative properties of Rhodiola rosea. in: Saratikov AS, Krasnov EA. Rhodiola rosea is a valuable medicinal plant (Golden Root). Tomsk, Russia: Tomsk State University; 1987 p. 69-90., improve the use of oxygen by the exercising muscle21Asano K, Takahashi T, Miyashita M, et al. Effect of Eleutherococcus senticosus extract on human working capacity. Planta Medica 1986;37:175–7., reduce occasional stress and occasional stress-induced anxiety22Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186., promote a healthy sleep cycle23Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double blind, placebo-controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020 Aug;72:28-36., and a healthy immune response.24Tharakan a, Shukla H, Benny IR, et al. Immunomodulatory Effect of Withania somnifera (Ashwagandha) Extract—A Randomized, Double-Blind, Placebo Controlled Trial with an Open Label Extension on Healthy Participants. J Clin Med. 2021; 10(16): 3644. |
| Coenzyme Q10 (CoQ10) | CoQ10 has been shown to influence gene expression, affecting various cellular processes. This includes modulating the expression of numerous genes impacting cell signaling, metabolism, and transport.25Groneberg DA, Kindermann B, Althammer M, Klapper M, Vormann J, Littarru GP, Döring F. Coenzyme Q10 affects expression of genes involved in cell signalling, metabolism and transport in human CaCo-2 cells. Int J Biochem Cell Biol. 2005 Jun;37(6):1208-18. doi: 10.1016/j.biocel.2004.11.017. Epub 2005 Jan 19. PMID: 15778085. Human research found that CoQ10 helped support athletic performance and recovery26Ylikoski T, Piirainen J, Hanninen O, Penttinen J. The effect of coenzyme Q10 on the exercise performance of cross-country skiers. Mol Aspects Med. 1997;18 Suppl:S283-90., increase physical power during exercise27Gökbel H, Gül I, Belviranl M, Okudan N. The effects of coenzyme Q10 supplementation on performance during repeated bouts of supramximal exercise in sedentary men. Journal of Strength and Conditioning Research; Jan 2010; 24(1):97-102., and help promote fat burning during exercise.28Zhng A, Moritani T. Influence of CoQ10 on autonomic nervous activity and energy metabolism during exercise in healthy subjects. J Nutr Sci Vitaminol. 2008; 54:286-290. |
|
Postbiotics |
As a postbiotic, Akkermansia muciniphila (AKK) has been shown to help upregulate genes involved in triggering immune responses29Ashrafian F, Keshavarz Azizi Raftar S, Shahryari A, et al. Comparative effects of alive and pasteurized Akkermansia muciniphila on normal diet-fed mice. Sci Rep. 2021; 11:17898. https://doi.org/10.1038/s41598-021-95738-5. and supporting intestinal barrier function30Shi M, Yue Y, Ma C, Dong L, Chen F. Pasteurized Akkermansia muciniphila Ameliorate the LPS-Induced Intestinal Barrier Dysfunction via Modulating AMPK and NF-κB through TLR2 in Caco-2 Cells. Nutrients. 2022 Feb 11;14(4):764. doi: 10.3390/nu14040764. PMID: 35215413; PMCID: PMC8879293., while downregulating genes associated with weight gain.31Choi Y, Bose S, Seo J, Shin JH, Lee D, Kim Y, Kang SG, Kim H. Effects of Live and Pasteurized Forms of Akkermansia from the Human Gut on Obesity and Metabolic Dysregulation. Microorganisms. 2021 Sep 27;9(10):2039. doi: 10.3390/microorganisms9102039. PMID: 34683361; PMCID: PMC8538271. Human clinical research has likewise shown that AKK postbiotic helped decrease body weight32Depommier C, Everard A, Druart C, Plovier H, Van Hul M, Vieira-Silva S et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nat Med. 2019; 25(7):1096–1103. 33You J, Liu W, Huang Y, et al. Akkermansia muciniphila PROBIO ameliorates overweight via gut microbiota modulation: a randomized controlled trial. Food Science and Human Wellness, 2025. https://doi.org/10.26599/FSHW.2025.9250659. 34Aalipanah E, Askarpour M, Eskandari MH, Zare M, Famouri M, Bedeltavana A, Mohsenpour MA, Sohrabi Z. Comparing the effects of yogurt containing Akkermansia muciniphilia postbiotic with yogurt containing Lactobacillus rhamnosus postbiotic on body composition, biochemical indices, appetite, and depression scores in overweight or obese adults: A randomized, double-blind, controlled clinical trial. Clin Nutr ESPEN. 2025 May 30;68:438-446. doi: 10.1016/j.clnesp.2025.05.045. Epub ahead of print. PMID: 40451504. |
|
Melatonin |
Melatonin’s primary role is regulating the body’s circadian rhythm, endocrine secretions, and sleep patterns.35Brzezinski A. Melatonin in humans. N Engl J Med 1997;336:186-95. 36Lissoni P, Barni S, Meregalli S, et al. Modulation of cancer endocrine therapy by melatonin: a phase II study of tamoxifen plus melatonin in metastatic breast cancer patients progressing under tamoxifen alone. Br J Cancer 1995;71:854-6. As people age, they may make less melatonin37Mishima K, Okawa M, Shimizu T, Hishikawa Y. Diminished melatonin secretion in the elderly caused by insufficient environmental illumination. J Clin Endocrinol Metab 2001;86:129-34., which is problematic since it has been shown to help regulate genes underlying the daily wake-sleep pattern.38Buniyaadi A, Prabhat A, Bhardwaj SK, Kumar V. Role of melatonin in physiological mitigation of sleep disruption in an unnatural temporal environment. J Neuroendocrinol. 2025 Apr 23:e70035. doi: 10.1111/jne.70035. Epub ahead of print. PMID: 40268688. A meta-analysis39Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013 May 17;8(5):e63773. was conducted based on 19 clinical trials on melatonin. It concluded, “that melatonin decreases sleep onset latency (the time it takes to fall asleep), increases total sleep time, and improves overall sleep quality. |
|
Carotenoids |
Carotenoids are organic pigments that produce the vibrant yellow, orange, and red colors found in many plants, algae, and some bacteria. As a dietary approach to biohacking, carotenoids are leveraged for their powerful antioxidant, anti-inflammatory, and cell-protecting properties to optimize health, slow biological aging, and improve specific bodily functions. Key areas of focus for carotenoid-based biohacking include vision, skin health, cognitive performance, and reducing oxidative stress. xxi |
How Biohackers Are Influencing the Supplement Industry for Healthy Aging
The global biohacking market was valued at approximately $30.3 billion in 2024 and is projected to reach $159.1 billion by 2033, at an incredible compounded annual growth rate (CAGR) of 20.2%.40Dimension Market Research. BioHacking Market Is Expected To Reach A Revenue Of USD 159.1 Bn By 2033, at 20.2% CAGR: Dimension Market Research. yahoo!finance. July 2, 2024. Retrieved August 7, 2025 from https://finance.yahoo.com/news/biohacking-market-expected-reach-revenue-151300840.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAL53heKrUPFMTukpspfl3Q2HtZIbm6oNSXnIFDAYh_ZHsJoeVjoQd09L1L-rcWaJOFJhhsFqUJ5Bmof9HR-Ye5h_Y5r8JS7fGlWYWZSao403FwYfNLXTaimll3hxTTPBVth-mZRYDYVj6A5zJQoqwKOxK-zvdM3NTrBvrNwlvn9k. In parallel, the global biohacking supplement market reached $3.8 billion in 2024, and expected to grow to about $11 billion by 2030 at a CAGR of 19.3%.41Supplements – Biohacking Market Statistics. Horizon Grand View Research. Retrieved July 3, 2025 from https://www.grandviewresearch.com/horizon/statistics/biohacking-market/product/supplements/global.
This rapid growth demonstrates how biohacking is moving beyond a niche trend and becoming a powerful influence on the dietary supplement industry. It is shaping innovation across categories, with a growing emphasis on products designed to support areas such as healthy aging, skin appearance, occasional stress, energy balance, weight management, and sleep quality.
Wrapping Up the Discussion on Biohacking for Healthy Aging
Biohacking is rapidly shaping the future of healthy aging, influencing consumer demand and driving innovation in the supplement industry. From nutritional strategies and lifestyle practices to advanced ingredients, today’s biohacking approaches emphasize supporting wellness, performance, and longevity.
For brand owners, applying the insights from this article to create a well-designed supplement formulation is essential for meeting evolving market expectations and remaining competitive in a rapidly growing sector. Working with an experienced supplement contract manufacturer can provide the expertise, innovation, and quality assurance you need to bring effective, compliant products to market with confidence.
Are you ready to start or expand your product line to include a well-formulated biohacking supplement? If so, call 800-526-9095 to speak with one of our knowledgeable production specialists or request a custom nutraceutical manufacturing price quote if you’ve already finalized your project requirements!
Frequently Asked Questions about Biohacking
What is a biohacking diet?
A biohacking diet focuses on the use of foods and nutraceuticals (i.e., vitamins, minerals, herbs, or other ingredients found in foods or dietary supplements) to influence gene expression to have a positive impact on health and wellness.
What does a biohacker do?
A biohacker is a person who utilizes various biohacking techniques to influence health, wellness and longevity positively. This may include DIY biology, nutritional biohacking, nutrigenomics, physical biohacking, mental biohacking, and technological biohacking techniques.
What are new healthy-aging trends?
One of the hottest healthy-aging trends is “biohacking”—a means of do-it-yourself biological “hacks” aimed at improving performance, health, and well-being. Biohacking is gaining popularity, especially biohacking for longevity and healthy aging.
What is the most powerful healthy-aging supplement?
No one supplement is the most powerful for healthy aging. However, two good ones include NAD+ boosters and autophagy promoters. NMN, nicotinamide riboside, and niacinamide boost NAD+ levels needed for energy metabolism and DNA damage repair. Spermidine from rice germ has been shown to promote autophagy, the body’s process of breaking down and recycling old and damaged cell parts, helping to eliminate cellular clutter and optimizing cellular performance.
