This is an overview of the supplements that I am currently taking on a
daily/weekly basis.
→ Last updated on October 29, 2023.
The list below is not always fully comprehensive since I am constantly trying
new supplements and keep experimenting based on the latest research,
experience reports from other people interested in this topic, and so forth.
However, after several years of exploring various approaches and combinations,
this plan is what I currently follow to serve as a consistent baseline.
Most recently, starting early 2022, I became interested in nootropics,
generally as a topic and trying them out to observe their effects on myself.
I've been taking a supplement containing various nootropics for about 18
months now and my experience has been positive. As a result, I added it to my
regular regiment in addition to some cleansing substances that can help
maintain a healthy liver.
On a high level, my intention is for these supplements to serve as a
foundation for longevity, help ward off aging related illnesses, keep my body
& mind operating at peak performance, and increase my personal health
span.
I have divided taking these supplements into a morning and evening routine.
Some of them have stimulating properties and I found them to be better taken
in the morning to help with my energy levels throughout the day and to not
interfere with my ability to fall asleep. Others I prefer to take in the
evening to help my body perform regenerative and rejuvenating functions while
I'm sleeping. I usually also go weight lifting in the gym in the evening, 3-4
times a week, shortly after taking those supplements at around 8pm.
Weekly Schedule
Broken down by weekday, this is what my schedule currently looks like.
In the spirit of cost effectiveness and manageability, I consider the number
of supplements here close to the upper limit that I am willing to take on a
regular basis - at this point, if I were to add something else to take on a
regular basis, I would probably be trying to replace something.
Supplement Overview & Products
Below is a brief overview of the individual items on the list, as well as my
product of choice for each of them. Some of these products, such as a
multivitamin, are fairly straight forward and mostly self-explanatory. Others,
such as pterostilbene or NR/NMN, require a more comprehensive discussion.
However, in the interest of keeping this in the format of a brief overview and
about related products, I'm not going into too much detail on each of these
below. There are links to individual, researched, in-depth articles with
additional information about each of the substances that I am taking. I only
mention products on this page that I'm using myself on a regular basis and
that I genuinely believe in:
Lastly, please note that I am not a doctor and only talk about my personal
experience and opinion. Nothing here is medical advice and what works for me
might not work for you. Please make sure to always consult your primary
care physician about any information obtained from or through my site.
If you decide to purchase anything through
iHerb, you can use the coupon code
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for a 10% discount.
Multivitamin
The history of multivitamins dates back to the early 20th century when
scientists identified and isolated various vitamins essential for good health.
Initially, (multi-)vitamin supplements were designed to address specific
nutrient deficiencies, primarily in vulnerable populations. These days, they
have evolved into a culmination of various vitamins and minerals within a
single dose and have become a foundational aspect of modern nutrition. In the
United States, for instance, studies have shown that roughly one-third of
adults report taking a multivitamin regularly.
While a balanced diet should ideally provide most necessary nutrients on a
regular basis, various factors such as lifestyle, dietary preferences,
physical and/or mental exertion, or even a rigorous workout plan can lead to
nutritional gaps. A multivitamin supplement offers a broad spectrum of
essential vitamins and minerals that the body requires for various functions,
serving as my backup plan to ensure adequate intake when natural dietary
sources aren't sufficient. The product that I am currently taking goes beyond
a basic multivitamin and includes various compounds thought to be overall
beneficial for men's health and was specifically designed for physically
active individuals like myself.
In-depth article and information:
Multivitamin Supplements and Longevity.
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After trying countless multivitamins, including combinations of multiple
products, I have now settled on
VITAFORM from Allmax Nutrition
as my product of choice. However, because I primarily see this as my
nutrient insurance policy, I only take one of them every morning instead
of the recommended serving size of two.
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Nicotinamide Riboside/Mononucleotide
NAD is an essential building block during energy production. But we lose up to
50% of our NAD levels between the ages of 40 and 60. Scientists have known
about the important role of NAD since 1906. Since then, they’ve learned that
NAD is found in every living cell, and that it fuels the mitochondria, which
keeps almost every tissue in the body healthy.
In 1963, Chambon, Weill, and Mandel reported that nicotinamide mononucleotide
(NMN) provided the energy needed to activate an important nuclear enzyme. This
discovery paved the way for a series of remarkable discoveries on a type of
protein called a PARP. PARPs play crucial roles in repairing DNA damage,
regulating cell death, and whose activity is associated with changes in
lifespan.
In 1976, Dr. Martin Rechsteiner and his colleagues found convincing evidence
NAD+ seemed likely to have "some other major function" in mammalian cells,
beyond its classical biochemical role as an energy transfer molecule. This
discovery made it possible for Dr. Leonard Guarente and his colleagues to
discover that proteins called sirtuins use NAD to extend lifespan by
differentially keeping some genes inactive.
In 2004, a landmark study by Dr. Charles Brenner discovered that a unique form
of vitamin B3 called nicotinamide riboside (NR) could increase NAD levels to
support cellular health.
Since then, interest has grown in NAD and its intermediates, NR and NMN, for
their potential to ameliorate a number of age-related health issues. Low NAD
levels have been linked to health concerns and chronic illnesses, such as
diabetes, heart disease, Alzheimer’s disease and vision loss. Interestingly,
animal research has found that raising NAD levels may help reverse signs of
aging and lower the risk of many chronic diseases.
In-depth article and information to follow!
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For my NR supplementation, I strongly prefer the original
TRU NIAGEN
for cellular health. I take this in the morning. Additionally, in the
evening, I take the
NMN Flavonoid Complex
from California Gold Nutrition.
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Pterostilbene
Pterostilbene, is a natural compound related to resveratrol and found in
blueberries, grapes, and certain tree woods. Originally discovered as a
component in traditional Asian medicine, it gained more recognition due to its
similarities to resveratrol and its superior bioavailability and bioactivity
compared to its counterpart. This compound's history traces back to scientific
research exploring its antioxidant, anti-inflammatory, and potential
anti-aging properties.
Pterostilbene exhibits significant promise in various areas, such as
potentially supporting cardiovascular health by improving cholesterol levels
and lowering blood pressure. Additionally, it may aid in managing blood sugar
levels by enhancing insulin sensitivity and reducing oxidative stress, showing
promise for individuals dealing with diabetes or metabolic syndrome. Its
neuroprotective effects also suggest potential in supporting brain health by
safeguarding against age-related cognitive decline and promoting memory and
mental acuity. Moreover, some research indicates its role in potentially
inhibiting certain cancer cell growth, although more extensive studies are
required to confirm its efficacy.
As a dietary supplement, pterostilbene is available in capsule or powder form,
and its use continues to grow as people seek natural means to support overall
health and well-being. However, like with other polyphenols, researchers don’t
fully understand how pterostilbene works. As Dr. Jose M. Estrela, a professor
of physiology at the University of Valencia, Spain who has studied
pterostilbene says "the good thing is that pterostilbene works, but the bad
thing is that we cannot fully explain its potential health benefits with the
information that we have."
In-depth article and information:
Resveratrol & Pterostilbene, Effects on Longevity.
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There are several viable options for pterostilbene, also in combination
with resveratrol - for now, I have settled on the
Jarrow Formulas 50mg Trans-Pterostilbene
capsules, taking one of them in the morning and another one in the
evening. I am debating switching back to a product that contains both
pterostilbene and resveratrol, which I used to take in the past, and
might do so eventually.
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Multi Collagen Complex
Multi-collagen complexes containing types I, II, III, V, and X represent a
comprehensive blend of collagen varieties sourced from diverse animal sources,
each offering unique benefits to human health. Collagen, the most abundant
protein in the human body, is essential for maintaining the structure,
strength, and elasticity of connective tissues, skin, bones, and more. The
inclusion of multiple collagen types - like type I, found in skin, tendons,
and bones; type II, prominent in cartilage; type III, in skin and blood
vessels; type V, a component of cell surfaces and hair; and type X, present in
forming new bone - creates a more comprehensive supplement.
Collagen supplementation dates back centuries, originating in ancient cultures
that utilized animal parts to enhance joint health, skin elasticity, and
overall vitality. Today, multi-collagen complexes are utilized as a supplement
to support joint health, improve skin elasticity and hydration, aid in bone
strength, and contribute to overall connective tissue health.
In-depth article and information:
Collagen, Vitamin C and Healthy Skin.
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The
Multi Collagen - Type I, II, III, V, X
from Codeage is one of the few products that I found from a reputable
brand that offers this broad spectrum of collagen. There are others, but
they are either from a brand that I don't know and/or come in powder
form instead of capsules which isn't something that I want to deal
with.
While it would be possible to simply add collagen powder to a protein
shake, I find it much more convenient to organize my supplements with
pills and capsules.
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Vitamin C+
This one probably requires the least explanation. Vitamin C is one of the
safest and most effective nutrients, experts say. Though it may not be the
cure for the common cold, the benefits of vitamin C may include protection
against immune system deficiencies, cardiovascular disease, eye disease, and
even skin wrinkling.
I first started taking daily high doses of vitamin C after my PRK laser vision
correction. In contrast to the more common and popular LASIK method, PRK
(photorefractive keratectomy) surgery is a form of laser vision correction in
which a laser eye surgeon completely removes the surface layer of the cornea
(i.e. the epithelium, essentially a very thin and transparent layer of skin)
and then reshapes the corneal bed with a laser. The main drawback of PRK,
compared to LASIK, is that it is a lot more debilitating and takes longer to
heal. The main advantage of PRK, compared to LASIK, is that the surface layer
of the cornea heals back entirely scar free and the end result is essentially
as if the surgery never happened, other than now having perfect 20/20 vision.
To support this healing process and the formation of collagen required to
regenerate skin, my eye surgeon recommended that I take 1000 mg of vitamin C
throughout the day, every day, for 6 months.
In-depth articles and information:
Multivitamin Supplements and Longevity
&
Collagen, Vitamin C and Healthy Skin.
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After initially using other, even higher dosed products, I now prefer
Solgar Ester-C Plus 500 mg Vitamin C
because I found that the Ester-C® calcium ascorbate formulation is
extremely well tolerated by my stomach, even when using consistently
high doses.
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Ginseng Blend - Korean/American/Siberian
Ginseng, a renowned herb that has been used for centuries in traditional
medicine, comes in various forms such as Korean, American, and Siberian
ginseng, each with distinct properties and historical applications.
Korean ginseng, known as Panax ginseng, holds a prominent place in Eastern
medicine and cultural heritage, valued for its adaptogenic qualities that are
believed to enhance vitality and overall well-being. American ginseng (Panax
quinquefolius) is revered for its milder nature, often sought for its
potential to reduce stress and support immune function. Siberian ginseng,
technically Eleutherococcus senticosus rather than a true ginseng, is utilized
similarly to Korean and American ginseng, lauded for its adaptogenic
properties and potential to combat fatigue and stress.
Ginseng's roots trace back to ancient Chinese medicine, where it was regarded
as a symbol of health and vitality. Across different cultures, it has been
used to address various ailments, ranging from fatigue and stress to immune
support and even supporting cognitive functions. As a supplement, ginseng is
often consumed in various forms, including capsules, powders, or teas, to
harness its potential benefits, such as boosting energy, improving mental
clarity, and supporting the body's stress response.
In-depth article and information:
Ginseng, the Primordial Longevity Herb.
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I tried a variety of different types and combinations of Ginseng.
I usually take
Korean Red Ginseng
in the morning and, currently,
Siberian Tiger Ginseng
in the evening - sometimes I switch things up a little and take
American White Ginseng
in the evening instead.
All the Ginseng products I currently use are made by Organika.
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Omega-3 & Coenzyme Q10
Combining omega-3 fatty acids and coenzyme Q10 (CoQ10) represents a fusion of
two influential components with diverse health benefits.
Omega-3 fatty acids have a rich history in the realm of nutritional
supplements, renowned for their cardiovascular and cognitive advantages.
Derived primarily from fish oil, and sometimes from flaxseed or certain nuts,
omega-3s are celebrated for their anti-inflammatory properties and
contributions to heart health and brain function.
CoQ10, an antioxidant naturally produced by the body, has gained attention for
its role in cellular energy production. Over time, researchers and health
enthusiasts have recognized the potential synergy between omega-3s and CoQ10,
often combined in supplements to amplify their respective benefits. This
combination is believed to support heart health, augment cellular energy
production, and bolster antioxidant capabilities, potentially aiding in
managing and preventing conditions like high blood pressure, heart disease,
and promoting overall vitality.
In-depth article and information:
Omega-3 & CoQ10, Effects on Longevity.
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Nothing too fancy or special here; I find
Webber Naturals Omega-3 with CoQ10
to be a very solid product. Yes, the capsules are large, like basically
all fish oil capsules, but easy to swallow and without any fishy
aftertaste.
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N-Acetyl-L-Cysteine & Liver Health
N-acetyl-L-cysteine (NAC) is a compound that has gained recognition in the
realm of health supplements and nootropics due to its multifaceted properties.
Originating as a derivative of the naturally occurring amino acid cysteine,
NAC has a storied history, initially finding its place in the medical field
for its role as a mucolytic agent, helping to break down mucus. Over time,
researchers began exploring its broader therapeutic potential beyond
respiratory issues.
NAC's uses as a supplement expanded to encompass its antioxidant properties,
supporting liver health, and its influence on brain function. As a nootropic,
NAC has shown promise in promoting mental wellness - its ability to modulate
glutamate levels in the brain contributes to its recognition for potentially
improving mood, controlling impulsivity, and reducing symptoms associated with
certain neurological disorders. Moreover, NAC's antioxidant nature is thought
to protect the brain from oxidative stress, which could help safeguard against
age-related cognitive decline.
Additionally, NAC may reduce heart disease risk by reducing oxidative damage
to tissues in the heart. It has also been shown to increase nitric oxide
production, which helps veins dilate and improves blood flow. This expedites
blood transit back to the heart and can lower the risk of heart attacks.
In-depth article and information:
N-Acetyl-L-Cysteine as a Dietary Supplement.
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I currently use the
NAC product from Source Naturals. It provides a high dose of NAC although as a result the capsules are
quite large, which is something I used to dislike, but I've gotten used
to them, they have a coating that makes them easy to swallow, and I only
take them in the morning on weekends - not too bad. My multivitamin of
choice also contains a small dose of NAC for daily intake.
Related to this topic, I am also taking the
Liver Health product from Webber Naturals
in the evening on a daily basis.
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Nootropic Complex
Nootropics, often referred to as "smart drugs" or "cognitive enhancers",
encompass a diverse range of substances known for their potential to improve
cognitive function, memory, creativity, motivation, and overall brain
performance. The concept of nootropics dates back to the 1960s when Romanian
psychologist and chemist Dr. Corneliu E. Giurgea coined the term. He defined
nootropics as compounds that could enhance learning and memory without causing
significant side effects.
These substances are believed to work by influencing neurotransmitters,
enzymes, and other factors related to brain function. Over time, nootropics
have gained popularity due to their potential to support mental clarity and
focus, particularly among individuals seeking improved productivity, students
aiming to enhance learning capabilities, professionals navigating demanding
workloads, and even older adults interested in maintaining cognitive health.
The uses of nootropics vary widely, with a spectrum of compounds categorized
as natural (such as caffeine and certain herbs) to synthetic substances (like
racetams and modafinil). Natural nootropics like caffeine and L-theanine,
found in tea, are known for their stimulating and calming effects,
respectively. Meanwhile, synthetic nootropics like racetams are thought to
modulate neurotransmitter activity, potentially enhancing memory and cognitive
functions. Additionally, adaptogens such as Rhodiola and Ashwagandha are
believed to help the body adapt to stress and improve mental performance. Some
nootropics also focus on specific neurotransmitters, like dopamine or
acetylcholine, to support mood, motivation, and memory.
In-depth article and information to follow!
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Previously, all supplements on my plan were heavily weighted towards the
physical and I wanted to add a product that would balance that out with
the mental. After spending a lot of time researching nootropics and
trying a few things, I decided on
ebrain from Iron Kingdom. It offers a comprehensive blend of substances, however, I only take 1
capsule during weekdays instead of the recommended serving size of 4.
I'm more interested in the effects of regular long-term use than a
short-term boost to my productivity.
On weekends, I only take a
high dose of
Vitamin B12 from Jarrow Formulas
instead.
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