"Don't Die": AI-recommended Health Supplements

I recently came across a blog post by my friend John Kim from last November, where he shared the supplements he’s been trying out. John S. Kim has always been thoughtful about his health and lifestyle, and I’ve learned a lot from him over the years. His approach to supplements is methodical, and I had "update supplements" and "write more LinkedIn posts using AI" on my task list, so this felt like an easy win.

Bryan Johnson 's Netflix documentary "Don't Die" has me thinking about longevity more as well.

To analyze John’s recommendations, I used Mattermost Copilot to review the research on each supplement and determine whether I should look more into each.

Some of these supplements I already take on a semi-regular basis--when working from home, I'll try to make supplement smoothies with creatine, fiber, prebiotics, probiotics, and protein in the afternoon. I'm going to look at changing brands to what John uses, and maybe add a few I'm not using right now.

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Muscle & Skin

Creatine (Optimum Nutrition): Recommend

Pros: Well-researched for muscle strength and maintenance, improves exercise performance and recovery, low risk. Cons: Water retention may cause temporary weight gain, requires consistent use to see benefits, variable response.

Collagen Peptides (Vital Proteins): Think About It

Pros: Supports skin elasticity and joint health, easy to incorporate into daily routine, benefits hair and nails. Cons: Benefits might take time to notice, not a complete protein source, quality can vary.

Protein (Momentous): Recommend

Pros: Convenient source of high-quality protein, supports muscle repair and growth, additional benefits of grass-fed. Cons: May cause digestive issues for lactose-intolerant, relatively expensive, needs post-workout consumption.

Gut

Fiber & Prebiotics (Benefiber): Recommend

Pros: Supports digestive health and regularity, easy to mix with beverages, promotes growth of beneficial gut bacteria. Cons: Initial bloating or gas, requires daily usage for best results, not a standalone solution.

Probiotics (Physician’s Choice 60B CFU): Recommend

Pros: Supports healthy gut microbiome, improves digestion and immunity, high potency, diverse strains. Cons: Effects vary, needs consistent use, can be expensive.

Rejuvenate

Pure NMN Powder (Renue): Think About It

Pros: Boosts NAD+ levels for better cellular energy, potential anti-aging benefits, suitable for long-term use. Cons: Emerging research, expensive, long-term safety not fully established.

Trans-Resveratrol Powder (Renue): Think About It

Pros: Antioxidant properties, supports heart health and longevity, anti-inflammatory effects. Cons: Limited clinical data in humans, potential side effects in high doses.

Fisetin (Renue): Think About It

Pros: Promising research on senolytic (anti-aging) properties, may support brain health and inflammation reduction. Cons: Limited human studies, potential side effects.

Metformin: Think About It

Pros: Well-studied for blood sugar regulation, potential longevity benefits, may lower risk of certain diseases. Cons: Requires prescription, potential side effects (gastrointestinal issues, B12 deficiency).

Vitamins & Overall (incl. anti-inflammation)

Vitamin D3 (Thorne): Think About It

Pros: Supports bone health, immune function, mood, high potency. Cons: Potential toxicity at very high doses, requires monitoring of blood levels.

Vitamin B12 (Thorne): Recommend

Pros: Essential for energy production, red blood cell formation, good for vegetarians and those with absorption issues. Cons: Overdose is rare but possible.

Omega-3 EPA & DHA (Thorne): Recommend

Pros: Supports heart, brain, and joint health, anti-inflammatory properties. Cons: Fishy aftertaste for some users, needs to be taken consistently.

Magnesium Glycinate (Pure): Recommend

Pros: Supports muscle and nerve function, sleep, relaxation, less likely to cause digestive distress. Cons: Overuse can cause diarrhea.

Testosterone (Momentous - Tongkat Ali): Think About It

Pros: May support testosterone levels, improve energy, benefits for muscle growth and libido. Cons: Limited well-conducted studies, variable effects.

Zinc (Momentous): Recommend

Pros: Supports immune function, testosterone production, skin health, essential mineral with antioxidant properties. Cons: High doses can cause stomach upset, potential for copper deficiency with long-term use.

I'm a little less scientific than John, and will basically notice how I feel when I inevitably miss certain supplements as I travel or run out.

PHOTO CREDIT: John Kim's blog, photo of John and Bryan Johnson from Netflix documentary "Don't Die"