A Look Inside the TB12 Method: Which Supplements Does Tom Brady Take?

November 20, 2025 •

4 min read

According to his own brand, TB12, Tom Brady has been fine-tuning his diet and lifestyle for years to maximize performance and longevity. This famously disciplined approach extends to his nutritional intake, leading many to ask: which supplements does Tom Brady take as part of his TB12 Method?

Quick Summary

As part of his TB12 Method, Tom Brady incorporates a disciplined regimen of supplements that includes daily essentials like multivitamins, probiotics, and electrolytes, along with specialized blends for energy, recovery, and immune support.

Key Points

Daily Essentials: Tom Brady's core supplement intake includes a multivitamin, B-complex, Vitamin D, electrolytes, fish oils, and a probiotic.
Focused Performance: He uses the TB12 Perform blend, which contains adaptogens like Ashwagandha and Rhodiola, to aid focus and manage stress.
Strategic Recovery: The TB12 Recover blend, featuring Curcumin and Tart Cherry, is taken post-workout to support muscle and joint recovery.
Immune System Support: TB12 Protect is used to bolster his immune defenses with ingredients like Zinc, Vitamin C, and Elderberry.
Optimized Sleep: His sleep protocol involves the TB12 Sleep formula, which includes Magnesium, L-Theanine, and Melatonin for better rest.
Holistic Approach: Supplements are just one aspect of the TB12 Method, which heavily emphasizes hydration, a strict anti-inflammatory diet, and muscle pliability.
In-House Brand: Brady primarily uses supplements from his own TB12 brand, which are formulated to align with his specific wellness philosophy.

The Core of the TB12 Supplement Regimen

Tom Brady's approach to supplementation is holistic, but at its heart are several key daily essentials that form the base of his nutritional plan. These are taken to fill potential gaps in his diet and provide foundational support for his intense training schedule and recovery process.

Foundational Supplements for Daily Health

Multivitamin and B-Complex: Brady incorporates a high-quality multivitamin and a B-complex to ensure he is meeting his daily requirements for various vitamins and minerals. B vitamins are particularly important for energy production, which is crucial for an elite athlete.
Electrolytes: Hydration is a major pillar of the TB12 Method, and Brady emphasizes supplementing with electrolytes and trace minerals to maximize cellular absorption of water. He uses his own branded TB12 Electrolytes to replenish minerals lost through sweat, such as sodium, potassium, and magnesium.
Protein Powder: To support muscle repair and recovery, Brady uses protein powder, specifically his brand's plant-based pea protein. This helps provide a complete amino acid profile for building lean muscle without relying on dairy or other common allergens.
Probiotics: Gut health is essential for overall wellness and a strong immune system. A daily probiotic is a key part of Brady’s routine to support digestive function.
Omega-3 Fatty Acids: He takes fish oils to ensure an optimal balance of omega-3s, which play a critical role in supporting a healthy inflammatory response in the body.
Vitamin D: Often called the "sunshine vitamin," Vitamin D is included to support muscle function, immune health, and aid in the absorption of calcium, which is vital for bone strength.

Targeted Formulas for Performance, Recovery, and Sleep

Beyond the daily basics, the TB12 brand offers specialized blends designed to address specific athletic needs. These are strategically integrated into his routine to enhance performance and optimize different phases of his day.

TB12 Perform: This pre-workout blend contains adaptogenic herbs like Ashwagandha and Rhodiola to promote steady energy, focus, and cognitive function, especially during times of stress. It is intended to prime the body and mind for training.
TB12 Recover: After intense training sessions, Brady uses this formula to aid muscle recovery and joint mobility. Key ingredients include Curcumin, known for its anti-inflammatory properties, and Tart Cherry, which supports muscle recovery.
TB12 Protect: For immune support, particularly important for an athlete constantly traveling and under physical stress, the TB12 Protect blend contains ingredients like Vitamin C, Zinc, Elderberry, and Beta Glucan.
TB12 Sleep: Recognizing the critical role of sleep in recovery, Brady uses this blend, featuring Magnesium, L-Theanine, Chamomile, GABA, and Melatonin, to help relax the body and fall asleep faster.

Supplementation in Context: The TB12 Philosophy

It is important to remember that Brady’s supplements are not a magic bullet. They are part of a broader, meticulously designed lifestyle. The TB12 Method emphasizes several pillars that work in concert with his supplement intake:

Deep Hydration: Brady believes in drinking half his body weight in ounces of water daily, with electrolytes, to keep muscles pliable.
Anti-Inflammatory Diet: The bulk of his nutrition comes from organic, whole foods. He avoids refined carbs, sugars, and processed items, and focuses on an 80/20 alkaline-to-acidic food ratio.
Muscle Pliability: A unique and core aspect of the TB12 Method is pliability work, which involves deep-force muscle massage to keep muscles long and resilient, thus preventing injury. The supplements support the body’s ability to recover from this work.
Functional Strength & Conditioning: Exercises are designed to mimic real-world movements and promote overall functional strength rather than isolated muscle building.

Comparison of TB12 Targeted Supplements


Supplement	Primary Function	Key Ingredients	Ideal Timing
TB12 Perform	Promote energy, focus, and stress management	Ashwagandha, Rhodiola, Mango Leaf	Pre-workout or morning
TB12 Recover	Support muscle repair, joint mobility, and inflammatory response	Curcumin, Tart Cherry, Boswellia	Post-workout
TB12 Protect	Boost daily immune system function	Zinc, Vitamin C, Elderberry, Beta Glucan	Daily, with food
TB12 Sleep	Aid relaxation and improve sleep quality	Magnesium, Melatonin, L-Theanine, Chamomile	30-45 minutes before bed

Conclusion: More Than Just a Daily Pill

When examining which supplements Tom Brady takes, it's clear his regimen is not about taking a few pills but about systematic, targeted support for a demanding lifestyle. His use of daily foundational supplements, combined with specific performance and recovery blends from his TB12 brand, is part of a much larger, comprehensive wellness strategy. While his level of discipline and expense is not necessary for everyone, the principles are sound: prioritize foundational vitamins, focus on hydration, and use targeted supplementation to address specific needs. The full TB12 Method provides a roadmap for athletes of all levels to consider a more integrated approach to health and performance. For most people, a balanced diet and regular exercise are paramount, but understanding the details of an elite athlete's routine can offer valuable insights into optimizing one's own wellness journey.

This information is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Every day, Tom Brady's core regimen includes a multivitamin, B-complex vitamins, Vitamin D, electrolytes, fish oil, and a probiotic to ensure his body has a solid nutritional foundation.

Yes, as the co-founder of the TB12 brand, Tom Brady primarily uses and promotes his own line of supplements, including protein powders, electrolytes, and targeted performance blends.

Tom Brady's brand, TB12, offers a plant-based pea protein powder that provides 24g of protein per serving and contains all essential amino acids for muscle growth and recovery.

Brady uses electrolytes to enhance hydration and replenish essential minerals like sodium, potassium, and magnesium lost through sweat, which is a key pillar of the TB12 Method.

For recovery, Brady utilizes the TB12 Recover blend, which contains ingredients such as Curcumin and Tart Cherry to help reduce inflammation and support muscle and joint health after workouts.

Yes, Tom Brady prioritizes sleep with his TB12 Sleep supplement, which includes magnesium, L-Theanine, and melatonin to promote relaxation and improve the quality of his rest.

While TB12 emphasizes a plant-focused diet, not all supplements are strictly plant-based. For example, some may contain derivatives like egg membrane in the Recover blend, though the protein powder is vegan. You should always check the ingredient list for specific product details.

Supplements are considered a crucial element, but they are designed to support a foundation built on proper hydration, an anti-inflammatory diet, and muscle pliability, rather than being a standalone solution.

For cognitive function and focus, Brady uses the TB12 Perform blend, which features adaptogens like Ashwagandha and Rhodiola to support mental clarity and combat stress.