Researched and Recommended Nutritional Supplements
Many longevity-focused doctors, influencers, and nutritionists have spoken at great length about the supplements they take to support longer lifespans. While neuroscientist Andrew Huberman, functional medicine physician Dr. David Sinclair and billionaire Bryan Johnson (founder of Blueprint) take supplement stacks with dozens of different pills and powders, Dr. Peter Attia recommends about 13 nutritional supplements that are backed by years of research. The following is a list of these supplements and why they are important to your health and wellness. Please check with your healthcare provider before taking any of these recommended nutritional supplements.
Protein
Protein is the most important macronutrient that we consume. Why? For all of us the reality is that there is a predictable and progressive decline in physical strength and muscle mass as we progress through each decade of life with a precipitous decline in our 7th and 8th decades. Medically termed sarcopenia, it is the loss of muscle tissue as a natural part of the aging process or with periods of immobility. It is characterized by the degenerative loss of skeletal muscle mass, quality and strength. However, the rate of muscle loss is dependent on exercise level, comorbidities and most important: nutrition.
Exercise and protein digestion are the two most potent stimulants of anabolic growth (this occurs at any age!). After protein digestion, the amino acids circulating in the bloodstream are potent activators of muscle repair and growth. Approximately 25 g of protein per meal is needed to stimulate anabolic growth of muscle. Dose-response studies have reported that ingestion of 25 g protein is sufficient to maximize postexercise muscle protein synthesis rates in healthy adults (1-3). This occurs through the mTOR pathway and subsides after 5 hours depending on the quality and quantity of protein digested.
Most important is the quantity of protein digested. Recommendations vary from 1.2 to 2.0 grams of protein per kg of bodyweight per day depending on whether an individual is trying to just maintain or increase muscle. The upper end of the protein recommendations for active individuals at 2.2g/kg or 1g/pound of protein per day. For most of us, starting with a goal of 100 g protein per day is a good start. To do this, most people require a good protein powder supplement to complement the food protein they consume. A good protein supplement should contain the following:
High-quality whey protein isolate without fillers
Good taste (not too sweet or chemical)
Easy to make (no blender necessary)
Has at least 25 grams of protein per serving
There are many good brands out there that offer high quality protein at reasonable prices. The key is to find one that works for you and your schedule/diet. One important thing to remember: The best time to consume protein is in the morning at breakfast (shoot for 30 g) and before bedtime (25 to 30 g protein shake). This is when our bodies are most ready to use protein for muscle repair and building.
Magnesium
Magnesium is a cofactor in at least 300 enzymatic systems in the body. It is very important as a co-transporter for the movement of potassium and calcium across membranes.
There are three big systems where magnesium matters the most: 1) bone health 2) nerve transmission 3) glucose control and 4) insulin metabolism. With regards to bone health, magnesium plays a very important role directly through the upregulation and downregulation of osteoblasts and osteoclasts (i.e. building up and breaking down of bone tissue). Magnesium indirectly affects bone health through the metabolism of calcium, PTH, parathyroid hormone and vitamin D. Magnesium also plays an important role in nerve transmission and muscle function. Magnesium is an antagonist of the NMDA receptor and a GABA agonist which are directly involved in nerve transmission. So when magnesium is deficient, this is a contributing factor to things like mood and other neurologic conditions, even potentially a contributor to migraines. It also factors into the movement of these other cations like sodium, potassium and calcium which affect signal transduction across nerves, across muscles and various other cells. Third, magnesium helps with glucose control and insulin metabolism. Magnesium is involved in the regulation of insulin secretion in the pancreatic beta cells in addition to the phosphorylation of the insulin receptor in the target cell. This helps to increase glucose movement into the cell and facilitate the effects of insulin (i.e driving insulin sensitivity). Some clinical studies suggest that supplementing with magnesium and a magnesium rich diet can improve insulin sensitivity and fasting glucose.
The RDA for men is 420 milligrams, and for women it is 320 milligrams (with an additional 40 milligrams during pregnancy). It turns out that if you look at dietary surveys, without supplements, the average person in the US is about 250 milligrams per day in dietary intake which is about 100 to 150 milligrams short per day. When discussing magnesium supplements, there are three basic types of magnesium: poorly absorbed, efficiently absorbed, and L-threonate.
Magnesium oxide: Poorly absorbed magnesium—like magnesium oxide and citrate—can help treat constipation. If you typically suffer from constipation, start with 400mg of magnesium oxide daily and titrate how much you take based on your bowel movements (i.e. back off on your dose if you start experiencing diarrhea or loose stools).
Magnesium chloride: Efficiently absorbed magnesium, or magnesium chloride, boosts potassium and sodium concentrations in your cells (4). Consider taking magnesium chloride daily if you experience cramping, which is a sign of low potassium and magnesium. To boost levels, take two tablets of SlowMag daily as directed.
Magnesium L-threonate: There’s some evidence that shows magnesium may help treat mild cognitive impairment and improve sleep (5,6). That’s where L-threonate—a central nervous system (CNS) transporter—comes in to help magnesium cross the blood-brain barrier, making it easier to reap the full brain health benefits. L-threonate works by taking the magnesium you have in your body and transporting it into your CNS, which helps it cross the blood-brain barrier (7). Recommended daily dose of Magtein is roughly 2000 mg daily.
Vitamin D
Vitamin D serves many functions in the body but it primarily helps the body to absorb phosphorus and calcium, nutrients that are vital for long-term bone health. Vitamin D also supports muscular strength and can act as an anti-inflammatory (8). There also is some research to suggest that it may play a role in boosting your mood and energy levels, and may support testosterone production. Vitamin D supplementation is especially important for those individuals whose levels are below optimum. Having a daily blood level of about 40-60 ng/mL of Vitamin D is recommended, depending on your diet and background. That’s about 400-600 mcg daily which is what the Endocrine Society recommends.
Omega-3 Fish Oil
Omega-3 fish oil is an important daily nutritional supplement that many experts recommend. A 2022 analysis published in the Journal of the American Heart Association found consuming 3 grams each day of EPA and DHA, in food or supplement form, may be the ideal dose to help lower blood pressure. Results from observational studies have been consistent with these findings, with several systematic reviews and meta-analyses showing that higher consumption of fish and higher dietary or plasma levels of omega-3s are associated with a lower risk of heart failure, coronary disease, and fatal coronary heart disease (9,10). They are not only important in heart health but may reduce inflammation, lower cortisol, and boost glutathione production. You can get enough Omega-3s through your diet if you lean heavy into fish, nuts, seeds, and some leafy greens. But supplements make it easy. Fish oil supplement doses can vary but typically provide about 0.3 gram per pill.
Glycine
Glycine is an amino acid that is used in the body as a inhibitory neurotransmitter and modulates neuronal activity. Glycine may help you fall asleep quicker and a recent study that suggests glycine may help you enter slow-wave sleep faster without altering your sleep or wake routine. Taking glycine may help to calm the central nervous system. Glycine also plays an important role in the regulation of gene expression, protein configuration and activity, and several other biological functions. There are other beneficial activities in which glycine is involved: as an antacid, modulator of growth through the regulation of growth hormone (GH) synthesis; improves muscle tone, collagen synthesis, tissue restore (scar formation) and delaying muscular degeneration (11).
Ashwagandha
As with glycine, ashwagandha can assist with promoting good sleep. Research suggests both are associated with a reduction in cortisol levels (12), which can have an anxiety-reducing effect and may help you get to sleep. Results from several clinical trials suggest that ashwagandha extracts may help reduce stress and anxiety. A 2021 systematic review identified seven studies investigating ashwagandha to treat stress and anxiety (13). A typical dose is 600 mg before bedtime.
Methylated B12
Methylcobalamin is a naturally occurring form of vitamin B12 (also known as cobalamin). This vitamin plays essential roles in your body, including in DNA production, forming red blood cells, and ensuring your nervous system is functioning properly. One important reason to take methylated B12 is to mitigate homocysteine—an amino acid increased during the metabolism of another amino acid (methionine)—which is associated with increased inflammation. Chronic inflammation is associated with conditions like heart disease, Alzheimer’s disease and cancer, according to the Cleveland Clinic. Research shows that methylated B12 may reduce inflammation by mitigating homocysteine (14). Some health providers can manage homocysteine levels through the use of methylated B vitamins to keep homocysteine blood levels down. Homocysteine can be monitored through blood tests and typically shoot for levels less than 10 micromoles per liter. The normal range of homocysteine levels are less than 15 micromoles per liter (mcmol/L).
Methylfolate
Folate is the generic term for vitamin B9, a water-soluble vitamin that includes chemically similar compounds essential in periods of rapid cell growth and division, in the maintenance of new cells, and in the making of DNA and RNA. In particular, methylfolate has been evaluated as a better alternative to folic-acid supplementation. Methylfolate, also called L-methylfolate, 5-MTHF, or (6S)-5-MTH) is the only form of folate that can cross the blood-brain barrier and therefore able to mitigate homocysteine. When folate crosses the blood-brain barrier, it may help regulate dopamine and serotonin levels (15). Methylfolate is frequently recommended to people who are antidepressant non-responders who have the MTHFR genetic mutation, which can block antidepressant absorption (16).
Individuals who are antidepressant non-responders who supplemented their SSRIs—a type of antidepressant medication—with methylfolate reported significantly boosted efficacy of their medication, according to a paper published in Frontiers of Psychiatry (17).
5-methyltetrahydrofolate (L-methylfolate) may also help to reduce cancer risk. Upon administration, L-methylfolate is able to provide methyl groups allowing an increase in the level of DNA methylation in the promoter regions of certain tumor-promoting genes, thereby reversing the DNA hypomethylation of these genes and inactivating them. This may result in a decrease of both tumor cell proliferation and tumor progression.
Vitamin B6
Vitamin B6 also helps to mitigate homocysteine which is associated with increased inflammation. Vitamin B6 works by helping you produce neurotransmitters like serotonin (responsible for carrying messages from nerve cells to other cells), according to Mount Sinai, and another neurotransmitter, GABA (which inhibits a cell’s ability to receive, create or send chemical signals to other nerve cells). Supplemented B6 improved peoples’ mood and reduced depression anxiety in a 2022 study (18). The study authors suspect that this is because vitamin B6 improved the synthesis of GABA, which produces a calming effect. One important factor to note: increased intake of vitamin B6 in some people can increase their risk of developing a type of neuropathy so check with your healthcare provider before starting vitamin B6 supplementation.
About These Recommended Nutritional Supplements
Please consult with your physician before starting any supplements.
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References:
Moore, Daniel R., et al. "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." The American journal of clinical nutrition 89.1 (2009): 161-168.
Witard, Oliver C., et al. "Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise." The American journal of clinical nutrition 99.1 (2014): 86-95.
Churchward-Venne, Tyler A., et al. "Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise in young men: a double-blind randomized trial." The American journal of clinical nutrition112.2 (2020): 303-317
Ahmed, et al (2018) “Magnesium: The Forgotten Electrolyte—A Review on Hypomagnesemia”
Al-Ghazali, et al (2019) “Serum Magnesium and Cognitive Function Among Qatari Adults”
Arab, et al (2022) “The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature”
Kim, et al (2020) “Neuroprotective effects of magnesium L-threonate in a hypoxic zebrafish model”
Krajewska, et al (2022) “Vitamin D Effects on Selected Anti-Inflammatory and Pro-Inflammatory Markers of Obesity-Related Chronic Inflammation”
Djousse L, Akinkuolie AO, Wu JH, Ding EL, Gaziano JM. Fish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis. Clin Nutr 2012;31:846-53
Del Gobbo LC, Imamura F, Aslibekyan S, Marklund M, Virtanen JK, Wennberg M, et al. Omega-3 polyunsaturated fatty acid biomarkers and coronary heart disease: pooling project of 19 cohort studies. JAMA Intern Med 2016;176:1155-66.
Walrand, Stephane, et al. "Consumption of a functional fermented milk containing collagen hydrolysate improves the concentration of collagen-specific amino acids in plasma." Journal of agricultural and food chemistry 56.17 (2008): 7790-7795.
Lopresti, et al (2019) An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract
Lopresti AL, Smith SJ. “Aswagandha for the treatment and enhancement of mental and physical conditions: A systematic review of human trials.” Journal of Herbal Medicine 2021;28:100434.
Koklesova, et al (2021) “Homocysteine metabolism as the target for predictive medical approach, disease prevention, prognosis, and treatments tailored to the person”
Kose, et al (2018) “L-methylfolate in patients with treatment resistant depression: fulfilling the goals of personalized psychopharmacological therapy”
Golja, et al (2020) “Folate Insufficiency Due to MTHFR Deficiency Is Bypassed”
Macaluso, et al (2022) “L-Methylfolate in Antidepressant Non-responders: The Impact of Body Weight and Inflammation”
Field, et al (2022) “High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression”
