Supplements

In this newsletter, I want to share some thoughts about the highly profitable supplement industry, its inadequate market regulation, and the potential questions about its true benefits for our health.

Numerous prominent longevity specialists, such as Dr. V. Longo, Dr. L. Fontana, Dr. R. Patrick, Dr. P. Attia, Dr. N. Barzilai, Dr. D. Sinclair, etc., concur that supplements can serve as a valuable instrument for enhancing health and extending lifespan. However, they underscore the significance of taking into account factors such as efficacy, quality, scientific backing, bioavailability, and absorption when evaluating supplements.

Here are some key points about the value of supplements as a longevity tool:

• Supplements can help fill nutrient gaps: Even with a healthy diet, it can be difficult to get all the necessary nutrients for optimal health. Think about today’s food quality (Greenhouse, soil quality, etc.) Supplements can help fill these gaps and ensure that the body is getting all the necessary vitamins, minerals, and other nutrients.
• Supplements can help optimize nutrient levels: Some nutrients, such as vitamin D and omega-3 fatty acids, are important for optimal health and longevity but can be difficult to get in sufficient amounts from diet alone. Supplements can help optimize nutrient levels and ensure that the body is getting the right amounts of these important nutrients.
• Supplements can help address specific health issues: Certain supplements, such as curcumin and resveratrol, have been shown to have anti-inflammatory and antioxidant effects and may help address specific health issues, such as chronic inflammation or oxidative stress.
• Supplements should be personalized: Different people have different nutrient needs based on factors such as age, sex, genetics, and lifestyle. Although a majority of individuals lack of Vitamin D, Magnesium, and Omega3, I think it is important to have blood work as a baseline, to avoid any kind of guesswork.
• Quality matters: The quality of supplements can vary widely, and experts recommend choosing supplements from reputable manufacturers that follow good manufacturing practices (GMP) and use third-party testing to ensure purity and potency.
• Scientific evidence: Experts emphasize the importance of using supplements that have been studied in humans and have demonstrated safety and efficacy. They caution against relying on animal studies or anecdotal evidence, as these may not accurately reflect the effects of supplements in humans.
• Bioavailability and absorption: The bioavailability and absorption of supplements can vary depending on factors such as the form of the supplement, the dose, and individual differences in metabolism. Experts recommend choosing supplements that have been shown to have good bioavailability and absorption and taking them with food or other nutrients that can enhance absorption.

My current personal supplement stack looks as follows (based on regular blood testing)

1. Vitamin D: Actually I take the version Vitamin D3/K2. Vitamin D3 ensures that calcium is absorbed easily and K2 (MK-7) activates the protein, osteocalcin, which integrates calcium into bone. Vitamin D ?is essential for bone health, immune function, and overall health. I take it only during the winter months (5000 IU/day)
2. Omega-3s: They have anti-inflammatory properties and are crucial for brain and heart health. ?I take 1 tablespoon of fish oil, which provides about 2000mg EPA/DHA
3. Magnesium: It is involved in over 300 biochemical reactions in the body, including energy production, nerve function, and muscle relaxation. Many people are deficient in magnesium. I take: Magnesium Citrate: 2 capsules/day (ca 267gr/day) after exercising (bone, muscle, metabolism) and Magnesium L-Threonate (brain function, sleep): 2 capsules before bed-time
4. Creatine Monohydrate: It supports muscle health and brain function. I take 5gr/day.
5. Protein Isolate: It supports muscle and bone health. I supplement with 50gr/day to achieve my overall daily protein intake of ca. 150 gr/day (2gr/kg body weight). I take the isolate version (vs whey concentrate) because it has less lactose
6. Glycine: It is an amino acid and neurotransmitter. Helps me to have a good sleep quality. I take 2g/day

Final Thought

Supplements can be useful in certain situations, but they should not be relied on as a substitute for a healthy diet and lifestyle, and they should be used with caution due to the lack of regulation in the industry.

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KEEP IT UP!