The 10 Supplements I Take Daily to Help Me Live to 150
What I actually take, why, and what I'm still noodling on. Draws from Joe Rogan, Tim Ferriss, and Dr. David Sinclair.
Primary (mandatory) supplements
Athletic Greens. An all-in-one health drink with 75 vitamins, minerals, and whole food sources. Like your multivitamin, but more. Digestive support, immune, energy, antioxidants, hormone support. Refrigerate after opening.
Alternative: if not taking Athletic Greens, take both a multivitamin and Vitamin C separately.
Vitamin D (D3). Healthy teeth, bones, muscles, cardiovascular health, immune function. Recommended for those working indoors with limited sun exposure.
Probiotic. Expensive but highly-regarded (~$60/month). Eight bacterial strains, ships with ice packs and temperature monitoring. Must be refrigerated on arrival.
Fish Oil (Omega-3s). Heart, brain, vision, joint, and immune health. The body can't produce Omega-3s on its own, so you need dietary sources or supplementation.
Resveratrol. Dr. David Sinclair's rec (600mg daily). Works with NMN to activate sirtuin genes that protect DNA and the epigenome. Must be trans-resveratrol at 98%+ purity, refrigerated, kept in darkness.
Nicotinamide Mononucleotide (NMN). Also from Dr. Sinclair's research. Fuels sirtuins and is a precursor to NAD+, an important metabolic molecule supporting DNA protection and repair.
Secondary supplements
Alpha Brain. Joe Rogan's nootropic supplement for memory, mental speed, focus. Promotes alpha brain waves and neurotransmitter production.
Glucosamine. Joint support, particularly for old athletes with knee and hip wear.
Glutathione. A detox antioxidant made from three amino acids. Combats free radicals and supports brain, liver, nerve, heart, lung, and eye health.
Quercetin Phytosome. Respiratory and sinus support by stabilizing mast cell membranes. Helps allergy sufferers manage histamine release.
Protein Powder. Post-workout. Planning to replace whey-based version with alternative sources.
Under exploration
Metformin. Dr. Sinclair rec (prescription). Lifespan extension in animal studies, but nausea warnings and GI side effects. Contraindicated on exercise days.
Iron. Still undecided due to toxicity concerns with excess. Supports hemoglobin and myoglobin for oxygen transport.
Magnesium CitraMate. Energy production, heart/lung function, bone health, muscle recovery.
Key notes
I consult with a nutritionist and pharmacist to optimize supplementation and eliminate duplicative ingredients. All supplements are taken after meals, typically at lunch, on a two-meal daily eating pattern. Regimen draws from Joe Rogan, Tim Ferriss, and Dr. David Sinclair's documented practices.