Safe Supplement Guide

Happy Thursday, Zapien 👋

Let’s talk supplements. You don’t need a PhD or a lab test to make smart choices. This week, we’re highlighting 10 science-backed supplements you can confidently add to your routine. Take Choline, a powerful nutrient that boosts cognitive function, memory, and liver health. Or NAC, your detoxifying ally that supports immunity and respiratory health, and MAP/EAAs for enhanced muscle recovery, improved metabolism, and sharper performance. No guesswork, no hype, just practical advice to help you feel your best.

We’ve also pulled together the hottest insights from our WhatsApp community, covering sauna benefits, cold exposure tips, and comparisons of the latest wearable tech.

Plus, peek into Martin Brüggemann’s personal health stack to discover exactly what he’s taking for sustained vitality.

Forever,
Karol, Martin, Simon & Andy

Presented By

Save 10% at AYUN with code: ZAPIENS10

This Week’s Highlights

➤ 10 Supplements You Can Safely Take Without a Lab Test
From choline to MAP and NAC, discover evidence-based supplements you can start using today with confidence and clarity.

➤ Get Exclusive Brand Deals 
Our brand-new Deals Area is live—dive in to grab handpicked offers on the best wellness and longevity products, curated just for our community.

➤ Weekly Summary of Our WhatsApp Group
The latest debates and discoveries: Whoop vs. Garmin vs. Oura, recovery strategies like sauna and HBOT, and the future of biofeedback tech.

➤ Health Stack of the Week
New Zapiens CTO Martin Brüggemann’s full routine featuring top-rated supplements, recovery tools, training rhythm, and the mindset behind his longevity strategy.

Top 10 Supplements You Can Safely Take Without a Lab Test

They do exist! These 10 supplements can usually be taken without any problems – no need for blood tests or other diagnostics.

You already understand that it generally makes sense to first check whether you actually have a deficiency before taking a supplement. The “watering can” principle ("I’ll just take whatever my favorite health influencers recommend") may be easy to follow but can go wrong. Because with some micronutrients (and other supplements), too much can do real harm. This mainly applies to fat-soluble vitamins and trace elements. More on that in one of the upcoming articles.

Today’s focus is on the exceptions to the “test first, then take” rule: Not every vital nutrient needs to be tested in the blood beforehand. For some, the benefits are clear even without numbers, the risks are manageable, and deficiency is almost guaranteed.

But: "just take it" doesn't mean "pour it in blindly". That’s why you’ll find here a nuanced list of ten micronutrients that you can usually start with even without lab results – sometimes with a note on when it might still make sense to take a closer look.

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WhatsApp Group Summary

Wearables Showdown: Whoop vs. Garmin vs. Oura & Others

Dominik sparked a debate by questioning Whoop’s value after 14 months, prompting comparisons with Garmin and Oura Ring alternatives.

Members like Martin, Fabian, and SebC noted Whoop’s superior sleep insights but criticized its hardware quirks and subscription model.

Timo, Heiko, and Derek discussed major discrepancies between devices in metrics like HRV and sleep, stressing the value of trend tracking over absolute numbers.

Jonas and Benjamin added humor and practical input on using Oura Rings during workouts, with Jonas joking they’re forged in Mordor and nearly indestructible.

The New Whoop MG Launch & Member Reactions

Titus shared his first impressions of the new Whoop MG, calling the healthspan feature “extremely motivating.”

Eddy, a former Whoop user, was intrigued by the updated features but warned against obsessing over data.

Others chimed in with upgrade experiences and setup notes, especially around blood pressure calibration and ECG features.

Max cautioned about the aggressive upsell model and raised concerns over unlocking features only via premium membership tiers.

Recovery Hacks & Longevity Tools: Sauna, Cold Plunge, HBOT

Derek and Max broke down recovery modalities, with sauna emerging as the most evidence-backed, followed by cold plunges and HBOT.

Max emphasized adaptation over the treatment itself, advocating for nervous system regulation (e.g., breathwork, float therapy) beforehand.

Discussions covered cold shock proteins, brown fat, and the distinction between water immersion and cryotherapy.

HBOT was highlighted for telomere support and oxidative stress reduction, while IHHT was noted as a potential up-and-comer.

Supplement & Recovery Support After Food Poisoning

Ana shared her ordeal with contaminated shellfish, asking for supplement recommendations to support recovery.

Members recommended psyllium husks, glutamine, NAC, taurine, and binders like Zeobenth and Heilerde; magnesium was advised cautiously.

Josch emphasized mindset and humor in healing, adding levity to a stressful situation.

Sandra elaborated on binder use and gut support, and Ana appreciated the tips, especially around fasting and probiotics.

Smart Health Apps & Biofeedback Devices

Members explored alternatives to proprietary health wearables, discussing Autonome, Bevel, Athlytic, and tryterra.co as potential software solutions.

Concerns around device accuracy came up with products like Lumen and iki-Diag, with Derek noting doubts about their metrics and business models.

Discussions extended to newer tech like the Withings U-Scan and Oligoscan for heavy metal testing, with Max and Derek debating test reliability.

Amanda from Bevel and Felix from Autonome joined the conversation, offering insights and openness to questions about their respective platforms.

Community Health Stack

Martin Brüggemann

Partner, Dad, Co-Founder t3n, CTO (20+ years), Espresso-Lover, Ultracycling enthusiast and Longevity Fan. CTO New Zapiens GmbH

Member Stats

• 5th Place Community Leaderboard
• Level 3
• 2175 Points
• 23 Reviews

Martin’s Trusted Brands

+7 more products

Martin’s Health Routine

Weekdays:
• direct sunlight or luminette 3 (in the winter months)
• omega 3, vitamin D3 + K2 (only in the winter months)
• 3x strength training (farmer’s walk and kettlebell workout)
• 2x endurance training (Cycling Zone2 & threshold)
• magnesium before going to bed

Weekends:
• 1x VO2 Max training (Running, Sprints, Indoor Cycling) and/or
• long cycling rides or runs

General:
• aiming for 8h sleep per night
• singing in a choir (socializing and vagus nerve stimulation)

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• Red-Light Therapy – Cellular repair & recovery
• IHHT (Intermittent Hypoxia-Hyperoxia Training) – Mitochondrial rejuvenation
• HBOT (Hyperbaric Oxygen Therapy) – Enhanced oxygen delivery
• Ice Bath & Cryotherapy – Inflammation & recovery boost
• IV Drips – Nutrient replenishment
• Sauna – Detoxification & circulation
• Gym & Sports Tests – Fitness & performance insights

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Health Disclaimer

New Zapiens’ products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.