Recently, I shared my "Longevity stack," the supplements that I take that I consider to have potential ‘longevity’ benefits.

Many of you have asked me whether I take any ‘basic’ supplements.

I do, and I share them here with brief explanations of their purposes and why you may want to consider them. Remember that my philosophy is to prioritize whole foods for nutrition, using supplements when increasing food volume or diversity isn’t feasible for meeting requirements or goals.

Remember, these choices are tailored to my needs. For your specific needs, research is vital for informed decisions.

With my basic stack, I take each of these 6 days a week, with any deviations noted.

(Always consult with your physician before introducing new supplements or removing existing ones.)

Presented below are the supplements in my “basic-stack” grouped based on the time of day I take them:

A. Morning

B. Mid- to Late Morning

C. Early Afternoon

D. Evening

Additionally, I’ve included links to the specific products I currently personally utilize.

A. MORNING:

• Iodine - Potassium Iodine (Liquid Form)
  • What is it: Iodine is an essential trace element required for the synthesis of thyroid hormones involved in regulating regulating body temperature, heart rate, and energy expenditure. Potassium iodine in liquid form is potentially more bioavailable.
  • Benefits: Adequate iodine intake is necessary for maintaining proper thyroid function and ensuring the body’s metabolic processes operate optimally.
  • Product links: Potassium Iodine Liquid Supplement​
• Complex B (2-4X/week)
  • What is it: Complex B refers to a group of B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
  • Benefits: In addition to energy production and metabolism, B vitamins are also central to DNA synthesis and production of neurotransmitters that regulate mood and cognitive function. They also support the health of skin, hair, eyes.
  • Product links: Complex B Vitamin 100.

B. MID-LATE MORNING:

• Creatine Monohydrate
  • What is it: Creatine monohydrate is a naturally occurring compound found in small amounts in certain foods and synthesized in the body. Creatine is stored in muscle cells and serves as a rapid energy source during short bursts of intense physical activity. The brain, another energy-demanding organ, appears to also benefit from creatine. By maintaining a supplementary pool of phosphocreatine, the brain can access rapid energy stores during cognitive tasks.
  • Benefits: Supplementation may lead to increased muscle strength, improved exercise performance, enhanced muscle recovery, and enhanced cognitive tasks requiring quick thinking, concentration, and mental agility.
  • Product links: Creatine Monohydrate​
• CoQ10
  • What is it: Coenzyme Q10 (CoQ10) is a fat-soluble antioxidant naturally produced by the body and present in certain foods. Coenzyme Q10 (CoQ10) levels naturally decline with age, potentially impacting cellular energy production and overall antioxidant defenses.
  • Benefits: CoQ10 supports the health of organs with high energy requirements, such as the heart and brain. Its antioxidant properties help counteract the damaging effects of free radicals, promoting cellular health.
  • Product links: CoQ10 Antioxidant 100mg.​
• Vitamin D3
  • What is it: Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin synthesized in the skin in response to sunlight exposure. Vitamin D, in addition to its role in bone health, is lesser known for its involvement in supporting cardiovascular function, promoting healthy immune responses, influencing mood regulation, and aiding certain aspects of reproductive health
  • Benefits: Vitamin D supplementation can help mitigate the deficiency risk caused by reduced sun exposure during winter months, maintaining optimal levels for various bodily functions.
  • Product links: Vitamin D3 5000 IU​

C. EARLY AFTERNOON:

• Glucosamine & MSM:
  • What is it: Glucosamine is a natural compound found in healthy cartilage and the fluid around joints. Methylsulfonylmethane (MSM) is an organic sulfur compound found in plants and animals essential for the structure and function of proteins, enzymes, and connective tissues.
  • Benefits: Glucosamine supplementation may help maintain the integrity of cartilage, supporting joint comfort and mobility. MSM is often taken to support joint health. It is also potentially anti-inflammatory and contributes to skin health and collagen production.
  • Product links:Glucosamine Chondroitin MSM​
• Collagen Powder (10-20g)
  • What is it: Collagen is a protein that forms the structural framework of skin, bones, tendons, and other connective tissues.
  • Benefits: Collagen supplementation’s benefits extend beyond skincare, as it can also support joint health by promoting cartilage strength and flexibility, potentially alleviating discomfort and improving mobility.
  • Product links:
    • ​Collagen Peptides​
    • ​Collagen Shot​
• Vitamin E (3-4x a week)
  • What is it: Vitamin E is a group of fat-soluble antioxidants, including tocopherols and tocotrienols.
  • Benefits: Vitamin E’s antioxidant properties help protect cells from oxidative damage and maintain the integrity of cell membrane. It helps to neutralize free radicals, supporting skin health, immune function, and the cardiovascular system.
  • Product links:
    • ​Solgar 200IU​
    • ​Solgar 400IU​
• Beta Glucans (2-3x a week)
  • What is it & elaborate: Beta-glucans are polysaccharides found in various sources, including yeast, mushrooms, and grains like oats.
  • Benefits: Beta-glucans can enhance the activity of immune cells, promoting a balanced and responsive immune system.
  • Product links:Beta Glucans Supplement​

C. EVENING:

• Magnesium Malate (1-2x a week) (<100mg)
  • What is it: Magnesium malate is a compound that consists of magnesium bound to malic acid. Malic acid can potentially help with energy production and reducing muscle pain and tenderness.
  • Product links: Magnesium Malate Supplement​
• Magnesium Threonate (<100mg)
  • What is it & elaborate: Magnesium threonate is a form of magnesium that can potentially more readily cross the blood-brain barrier.
  • Benefits: It may play a role in enhancing memory, learning, and overall brain performance.
  • Product links: Magnesium Threonate 144 mg​
• Glycine (3-5g)
  • What is it: Glycine is a non-essential amino acid involved in the synthesis of proteins and various biochemical reactions.
  • Benefits: Glycine can o promote relaxation and improve sleep quality. It can also support skin health, digestive function, and overall well-being.
  • Product links: Glycine Amino Acid Supplement
• Apigenin (2-3x/week)
  • What is it: Apigenin is a flavonoid found in various plant sources.
  • Benefits: Apigenin’s potential to support antioxidant defenses and reduce inflammation aligns with the challenges of aging. By promoting cellular resilience and influencing pathways related to aging, apigenin may contribute to better overall cellular health and longevity.
  • Product links: Apigenin 500g​

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​If you have missed my Longevity Stack, you can read about it here:​

​Supplements - My Age-better Longevity Stack​ ​ I am often asked what supplements I consider best for ‘longevity’... Read article

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Disclaimer

This information is not medical advice. This content and other content on this website is for informational and educational purposes only and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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