Biohacking with food: what does it mean and does it make sense?

A matcha latte with L-theanine to boost concentration, a mushroom extract supplement to reduce stress. For a growing number of young people, food isn't just fuel, but a way to "optimize" their body and mind. This trend, known as food biohacking, is growing in popularity, especially among Gen Z. What exactly is biohacking? And what are the risks? Metro speaks with a nutrition expert.

Biohacking is a collective term for strategies people use to improve their bodies and minds. They do this using data, routines, and even technology. Biohacking began in the high-tech arena, with sensors, extreme routines, and even implants, such as subcutaneous chips. Now, the focus is shifting to accessible methods: nutrition and supplements.

In biohacking Nutrition revolves around what you eat, when you eat it, and which nutrients you consume, with the goal of improving focus, mood, energy, and concentration. Young people are experimenting with intermittent fasting, for example, limiting their eating to a short window to keep their energy levels more stable. For example, eating only between 12:00 and 8:00 PM.

Young people use substances such as nootropics (supplements that could increase concentration or mental performance) and adaptogens (plant-based substances that could help the body cope better with stress).

A veritable biohacking community has even been built around this phenomenon. The Biohackers World blog describes what a so-called biohacking diet can look like . It often begins with health analyses, such as blood tests or microbiome tests, after which nutrition is tailored to the individual.

Their sample menus, available on their website, emphasize unprocessed and nutritious foods. One example is "bulletproof coffee" with MCT oil (a coconut fat that provides quick energy) and butter for breakfast.

Also on the menu are eggs with avocado and spinach, salads with chicken or fish, and cauliflower rice as a carbohydrate substitute. Processed foods and sugar are avoided. They also mention the use of mushrooms such as lion's mane, reishi, and cordyceps, which biohackers say can support cognitive function or stress regulation.

Platforms like TikTok and Instagram are driving the trend's popularity. Young people are sharing their morning routines and so-called "stacks," or combinations of substances for maximum focus. With hashtags like #biohacking, #brainfood, and #nootropics, they're reaching millions of people.

But it doesn't stop at nutrition as a "biohack." Cold showers and ice baths are used to stimulate circulation, reduce inflammation, and improve concentration. This method is partly known as the "Wim Hof" approach.

To measure the effects, biohackers sometimes also use devices, such as glucose sensors. These continuously monitor blood sugar levels and provide real-time feedback via an app on how diet and lifestyle affect their energy levels. Originally developed for people with diabetes, they are increasingly being used by healthy users.

For some combinations, such as L-theanine with caffeine, there is scientific evidence that they can improve attention and reduce anxiety. But for many other popular substances, such as adaptogens and commercial nootropic blends, the evidence is less convincing. Reviews in Frontiers in Nutrition and Pharmacological Research emphasize the need for more research on safety, dosage, and effectiveness.

Meanwhile, the market for these types of products is growing rapidly. According to Grand View Research, the global nootropics market was worth $13.5 billion in 2022 and is expected to double by 2030.

"Natural" doesn't automatically mean it's safe. In 2024, the Netherlands Food and Consumer Product Safety Authority (NVWA) issued several warnings about supplements with excessively high concentrations or unclear labels. Some substances can interact with medications or cause side effects. Furthermore, the quality of supplements isn't always monitored, meaning the effective dose can vary considerably. Moreover, taking too many supplements can actually be harmful .

Martine van Haperen, a Nutrition and Health expert at ProVeg Netherlands, agrees. "Many of these 'hacks' with food and supplements aren't scientifically proven. There are even indications that some of them can be harmful," she tells Metro .

Bulletproof coffee with butter, for example, isn't healthy at all, because it's high in saturated fat, which increases the risk of cardiovascular disease. Van Haperen: "Supplements often cost a lot of money without any demonstrable benefit. Moreover, there's little oversight, meaning you could be consuming substances that aren't good for you."

Healthy eating doesn't have to be complicated, according to Van Haperen. "Don't eat too much meat, and eat plenty of vegetables, fruit, whole grains, legumes, and nuts. That way, you've already achieved 99 percent of the health benefits."