Mike Tyson’s Wellness Routine As a Heavyweight Boxing Champ

Mike Tyson is highly regarded as one of the greatest heavyweight boxers of all time despite heavy odds against him reaching adulthood. He became the youngest boxer to win a heavyweight title at 20. What I have always appreciated about this man is how raw and real he is. The dichotomy of his expression of who he is can be extreme. I admire that honesty. He has no fear in showing the world his humanness. Once known as the “Baddest Man on the Planet,” he can also show unfathomable depth with humility, self-awareness, vulnerability, and sensitivity.

He is still tough at age 57 but is now focused on a different but equally worthy opponent—aging. In looking at Mike’s supplement regimen, it is clear that he intends to support his health in a big way through diet and dietary supplements. It is a comprehensive program addressing many health goals and different body functions. 

Shop the full collection here.  

What I want to do in this commentary is answer the fundamental question, “Why is Mike Tyson taking this supplement?”  

Everyday Supplement Essentials

Clearly, Mike Tyson understands the importance of building a strong foundation. Most athletes, builders, artists, etc., know if you want to build or be good at something, it starts with the fundamentals. In terms of dietary supplements, Mike has built an excellent base. 

People often focus on buying the latest supplement for their chief health concern. However, if the body lacks sufficient “essential” nutrients, it may not function properly. The car is an apt analogy. If lots of crucial parts are missing, broken, or dysfunctional, a beautiful outer shell will not matter.

Let’s take a look at Mike’s everyday supplement essentials.

1. Multivitamin

Vitamins and minerals are essential nutrients. And the truth is that even in the United States, deficiency of one or more vitamins or minerals is extremely common. Mike’s “nutritional insurance policy” that he is giving his body enough of these key nutrients is taking a high-potency multivitamin.

 A recent human clinical study in healthy men over 67 years of age highlighted one of the benefits of taking a multiple vitamin/mineral supplement, as potential improvements were noted in nutrient status and enhanced cellular energy production.¹ 

Learn more:  Multivitamins: Why You Need These Beneficial Ingredients + 10 Ingredients to Avoid. 

2. Vitamin D3 

A tremendous amount of research shows that vitamin D deficiency is quite common, especially in darker-skinned individuals. The latest clinical trial with vitamin D3 supplementation displayed significant benefits. 

Learn more: Why Over 200 Scientists And Doctors Call For Increased Vitamin D For All.

3. Fish Oil 

This high-quality fish oil provides a high concentration of the longer-chain omega-3 fatty acids EPA and DHA, which play a key role in the health of cells throughout the body, especially brain cells. 

Furthermore, fish oil supplementation may help improve mood. A recent clinical trial showed that mood-boosting effects are especially useful in those people dealing with significant social stress.⁴

Learn more: Omega-3 Fatty Acids: Benefits + Why They Are So Important.

4. Benfotiamine 

Benfotiamine is a fat-soluble form of thiamine or vitamin B1, that is more effective in raising blood thiamine levels. It combines very well with R-alpha lipoic acid for a synergistic effect. Mike also takes R-alpha lipoic acid (discussed below).

Learn more: What Is Benfotiamine? Here Are Five Health Benefits.

5. Methylcobalamin (vitamin B12) 

Methylcobalamin is the most active form of vitamin B12. Since B12 is only found in animal foods, it is very important for vegans, vegetarians, or anyone who does not eat vitamin B12-rich foods like meat and fish to supplement their diets with vitamin B12. Methylcobalamin supplementation may help some people improve sleep quality, daytime alertness and concentration, and mood. In a recent clinical trial in subjects over 45 years old showing evidence of a decline in mental function, vitamin B12 supplementation was shown to help improve attention, calculation, and visualization ability compared to the control group.⁵   

Learn more: Everything You Need to Know About Vitamin B12 (Cobalamin).

6. Magnesium 

Magnesium intake in the United States is quite common, as the average daily intake is only about half of the Recommended Daily Allowance (RDA). Magnesium supplementation may help support many aspects of health.  Sometimes, the benefit is due to reversing magnesium deficiency. Other times, it is due to magnesium’s role in activating chemical reactions and processes within cells. For example, magnesium helps support heart health.   It may also exert a calming effect on the brain to help fight against stress and promote restful sleep. 

The benefits of magnesium supplementation in promoting calmness and higher-quality sleep were researched in a recent double-blind study in patients undergoing open-heart surgery, which is a very stressful situation. Results suggest that the group taking the magnesium supplement (500 mg per day) experienced lower anxiety and depression and higher sleep quality compared to the control group.⁶

Learn more: The Importance of Magnesium.

7. Nutritional Yeast 

I love this choice by Mike. Nutritional yeast is a long-time superfood composed of a deactivated yeast (Saccharomyces cerevisiae). It is an excellent source of protein, B complex vitamins, and minerals. It is also a rich source of compounds known as beta-glucans that can support immune and gastrointestinal health.

Learn more: Nutritional Yeast Health Benefits + Easy Recipes

Supplements for Staying Active and Staying Young

1. R-alpha Lipoic Acid 

R-alpha lipoic acid is a vitamin-like compound involved in energy metabolism. Regarded as the perfect antioxidant, R-alpha lipoic acid neutralizes water- and fat-soluble free radicals that can cause cell damage and aging.

Learn more: Alpha-Lipoic Acid Might Be Nature’s Perfect Antioxidant—Here’s Why

2. Curcumin 

Mike takes Theracurmin®, a form of curcumin with significantly better absorption and scientific support. Theracurmin® has shown benefits in controlled human trials for joint, liver, and brain health. These are generally tissues that need significant support as we age. At 57 years old, he has a history of stress in these areas of his body. And as Mike is continuing to work out at an elite level, curcumin supplementation provides benefits by helping to reduce after-exercise muscle soreness and inflammation.⁷

Learn more: Curcumin—The Best Supplement for Anti-aging.

3. Ashwagandha 

Ashwagandha is one of the world’s most important and historical herbal medicines. Mike takes KSM-66, a high-quality standardized Ashwagandha extract that has considerable medical literature support. It is an adaptogen and has shown impressive clinical results in helping people deal with stress. Ashwagandha also boosts energy levels, sleep quality, mood, and quality of life scores.⁸ 

Learn more: Ashwagandha—The Best Supplement for Stress Support. 

4. Functional Mushroom Complex 

Functional mushrooms are gaining popularity, and Mike Tyson is well ahead of the curve here. The formula supplies organic, full-spectrum powders from the following mushrooms: Agaricus, Chaga, Cordyceps, Lion's Mane, Maitake, Oyster Mushroom, Reishi, Sanghwang, Shiitake, and Turkey Tail. The health targets hit with this formula in Mike include supporting immune and brain function and promoting longevity.

Learn more: 6 Functional Mushroom Types: Benefits, Coffee Alternative Recipes, More.

5. Joint Care Complex 

Mike’s joints have taken a pounding from his past training, and he still trains heavily today. So, his joints need a lot of support. Look for a joint care complex that provides a comprehensive collection of joint-specific nutritional support, including optimal levels of glucosamine, chondroitin, MSM, and other key nutrients for the cartilage and connective tissues. It is a great “everything but the kitchen sink” approach to joint health. 

Learn more: Natural Joint Support.

6. Collagen Peptides

Collagen is a structural protein critical for the health of connective tissue throughout the body, especially the skin, joints, and bones. Supplementing with collagen peptides is a great way to boost the building blocks for the body to assemble into its own collagen structures. 

Clinical studies suggest benefits from collagen supplementation in improving the health of the joints, skin, hair, and nails. These studies usually provided a dosage of 5 grams a day.  A recent 2023 study showed the potential health benefits of collagen peptide supplementation in middle-aged active adults like Mike. The test subjects took a placebo, 10 g collagen peptides, or 20 g collagen peptides daily for 9 months. Results showed that taking 10 to 20 g of a collagen peptide supplement daily improved joint function and perception of knee pain. In addition, improvements in quality of life and mental function were also noted in the study.⁹ 

Learn more: Collagen Peptides: 4 Ways That They Benefit Your Body.

Health Supplement Essentials

1. Berberine

Berberine is an alkaloid found in plants such as goldenseal, barberry, and goldthread. It is one of the most well-studied plant compounds in double-blind clinical trials. The health benefits of berberine include activation of AMPk, beneficial changes to the microbiome, positive effects on the immune system, and promotion of heart and vascular health. 

Learn more: A Quick Guide to Berberine.

 2. Liver Health Formula 

The liver is the second-largest organ in the body (your skin is the largest). In addition to detoxifying harmful compounds, it performs over 500 separate jobs. When the liver is overloaded with work or unsupported, it can lead to low energy levels and many other health issues. 

A comprehensive liver health formula can help promote overall liver function. Key ingredients, like a special form of milk thistle known as Siliphos, may also be included. Siliphos may help to support liver health more because it is better absorbed and utilized than regular milk thistle extracts.¹² Also, look for a formula with glucuronate. The liver uses this compound to bind to toxins to help eliminate them from the system.  In fact, of all the many chemical reactions taking place in the liver cell, the attachment of glucuronate to toxic substances is considered the most important.  When glucuronate is ingested as a dietary supplement, it may help reduce the stress on the liver and enhance the liver’s ability to detoxify harmful compounds.  Alpha-lipoic acid is another important component of a formula as it protects the liver from free radical damage and also helps promote detoxification reactions. 

Learn more: Milk Thistle Extract: Benefits, Detoxification, Liver Health, and More.

3. N-acetylcysteine (NAC) 

N-acetylcysteine (NAC) is a form of the amino acid cysteine – the key amino acid of glutathione. Taking NAC as a dietary supplement is often used to help boost glutathione levels in cells throughout the body. 

Over 100 years of research and more than 100,000 scientific papers have established maintaining cellular glutathione levels as one of the most important keys to maintaining proper cellular function, immune health, and slowing aging. NAC supplementation can boost glutathione levels and is especially helpful in supporting the health of the liver, lungs, respiratory tract, and gastrointestinal tract.

Learn more: Glutathione: 5 Key Health Benefits + Why It’s Important For Immune Function.

4. Comprehensive Prostate Formula 

Prostate issues affect about 50% of men in their 50s, 70% of men in their 60s, and 80% of men over 70 years of age. A formula that provides a mixture of herbal extracts, nutrients, and phytochemicals that have been scientifically researched to support the health and wellness of the prostate gland is essential. 

Some ingredients supporting herbal approaches to prostate health include saw palmetto extract, plant sterols, stinging nettles extract, and Pygeum africanum. Selenium, vitamins D3 and B6, zinc, and lycopene may also be beneficial. All of these nutrients play important roles in supporting prostate health.

Learn more: 7 Natural Supplements for Prostate Health.

References: 

1. Michels AJ, Butler JA, Uesugi SL, Lee K, Frei BB, Bobe G, Magnusson KR, Hagen TM. Multivitamin/Multimineral Supplementation Prevents or Reverses Decline in Vitamin Biomarkers and Cellular Energy Metabolism in Healthy Older Men: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2023 Jun 9;15(12):2691. 
2. Heileson JL, Anzalone AJ, Carbuhn AF, Askow AT, Stone JD, Turner SM, Hillyer LM, Ma DWL, Luedke JA, Jagim AR, Oliver JM. The effect of omega-3 fatty acids on a biomarker of head trauma in NCAA football athletes: a multi-site, non-randomized study. J Int Soc Sports Nutr. 2021 Sep 27;18(1):65.
3. Madison AA, Kiecolt-Glaser JK, Malarkey WB, Belury MA. Omega-3 fatty acids reduce depressive symptoms only among the socially stressed: A corollary of the social signal transduction theory of depression. Health Psychol. 2023 Jul;42(7):448-459.
4. Zhou L, Bai X, Huang J, Tan Y, Yang Q. Vitamin B12 supplementation improves cognitive function in middle aged and elderly patients with cognitive impairment. Nutr Hosp. 2023 Aug 28;40(4):724-731.
5. Saba S, Faizi F, Sepandi M, Nehrir B. Effect of short-term magnesium supplementation on anxiety, depression and sleep quality in patients after open-heart surgery. Magnes Res. 2022 Apr 1;35(2):62-70.
6. Mallard AR, Briskey D, Richards BExSSc A, Rao A. Curcumin Improves Delayed Onset Muscle Soreness and Postexercise Lactate Accumulation. J Diet Suppl. 2021;18(5):531-542. 
7. Mikulska P, Malinowska M, Ignacyk M, et al.. Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023 Mar 24;15(4):1057. 
8. Kviatkovsky SA, Hickner RC, Cabre HE, Small SD, Ormsbee MJ. Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. J Int Soc Sports Nutr. 2023 Dec;20(1):2243252. 
9. Yi L, Maier AB, Tao R, Lin Z, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023 Feb;45(1):29-43.
10. Panigrahi A, Mohanty S. Efficacy and safety of HIMABERB® Berberine on glycemic control in patients with prediabetes: double-blind, placebo-controlled, and randomized pilot trial. BMC Endocr Disord. 2023 Sep 7;23(1):190. 
11.  Méndez-Sánchez N, Dibildox-Martinez M, Sosa-Noguera J, et al. Superior silybin bioavailability of silybin-phosphatidylcholine complex in oily-medium soft-gel capsules versus conventional silymarin tablets in healthy volunteers. BMC Pharmacol Toxicol . 2019; 20 (1): 5.
12. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694.
13. Sasaki H, Sunagawa Y, Takahashi K, et al. Innovative preparation of curcumin for improved oral bioavailability. Biol Pharm Bull. 2011;34(5):660-5.
14. Kanai M, Imaizumi A, Otsuka Y, et al. Dose-escalation and pharmacokinetic study of nanoparticle curcumin, a potential anticancer agent with improved bioavailability, in healthy human volunteers. Cancer Chemother Pharmacol. 2012 Jan;69(1):65-70.
15. Sunagawa Y, Hirano S, Katanasaka Y, et al. Colloidal submicron-particle curcumin exhibits high absorption efficiency-a double-blind, 3-way crossover study. J Nutr Sci Vitaminol (Tokyo). 2015;61(1):37-44.
16. Miglio F, Rovati LC, Santoro A, Setnikar I. Efficacy and safety of oral betaine glucuronate in non-alcoholic steatohepatitis. A double-blind, randomized, parallel-group, placebo-controlled prospective clinical study. Arzneimittelforschung. 2000 Aug;50(8):722-7.
17. Rahmanabadi A , Mahboob S , Amirkhizi F , Hosseinpour-Arjmand S , Ebrahimi-Mameghani M . Oral α-lipoic acid supplementation in patients with non-alcoholic fatty liver disease: effects on adipokines and liver histology features. Food Funct. 2019 Aug 1;10(8):4941-4952.