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Optimal supplement regimen for age 40+

aging supplements

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#1 aeneas

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Posted 18 June 2019 - 10:23 PM


Hi all,

I recently turned 40, which I think is a certain “milestone” in the start of the aging process. We’re still relatively young at 40, but the body starts regenerating less effectively than at 25 without some extra support. I do believe however, that supplementation regimen should have a very different strategy at 40 than what it should look like at 60, 80 etc. In addition to the supplements, I enjoy a healthy diet / nutrition, exercise regularly (weights + HIIT), do a fast-mimicking fast 3x per year and try to get a decent sleep.

 

Here below is my daily regimen which I’m updating every now and then if I see convincing arguments / data to do so. I’d appreciate your input.

 

 

Mitochondrial health:

MitoQ 10 mg (i)

Nicotinamide Riboside  300 mg (ii)

Pterostilbene  50 mg (iii)

PQQ 20 mg  (iv)

Acetyl-L-Carnitine Arginate  620 mg

N-Acetyl Cysteine  500 mg

Biotin  10.000 mcg

 

General: detox, antioxidants, cardio, etc.

Multivitamins

K2 (MK7 &MK2)+D3 (1,000 IU): during winter only (v)

EPA-DHA  600 mg

Curcubrain (Longvida curcumin extract)  400 mg

R-Alpha Lipoic Acid  200 mg

L-Arginine & L-Citrulline

Glucosamine Sulfate 1200 mg

Chondroitin Sulfate 800 mg

Hyaluronic Acid 120 mg

Probiotics

Methylsulfonylmethane  250 mg (vi)

 

 

Comments to the above:

(i) supposedly higher bioavailability than Q10. However very low concentration… still not 100% sold on this one and considering price of MitoQ vs Q10. Any thoughts on this?

(ii) pricey and still following how data will compare NR vs NMN. Certainly NAD+ precursor supplementation is likely beneficial. What is the group's opinion here on NR vs NMN use at this stage with data still very limited?

(iii) methylated form of resveratrol - supposedly greater uptake and metabolic stability (a few papers suggest that). But I see lots of people here stick to resveratrol, including D.Sinclair. Why?

(iv) I’ve not seen much data on the actual mitochondrial biogenesis by PQQ and health benefits… 

(v) thinking whether to supplement this throughout the year, not just winter… or at least K2-MK7. 


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#2 Oakman

  • Location:CO

Posted 19 June 2019 - 05:48 PM

Well, plus or minus, your stack looks as 'good' as many. I'm way older than you, but applaud your starting thinking about what may be helpful earlier in life. I did the same, but when I think back at how antiquated the health/supplement industry and science was back when, holy shmoly, have we come a long way in our understand!

 

Comments to the above stack

 

- I don't take Mito-Q, so no opinion, occasionally CoQ10 or Ubiquinol and I'm undecided about it's worth 1stly & worth vs cost 2ndly. I take both Niagen daily, but NMN only with exercise. Probably worth it, but again $$$. I stopped the pterostilbene couple yrs ago & PQQ I take very occasionally (just in case), I see/feel no difference with either and they are $$$. Everything else I take and like what effect I perceive I get using them, as they seem to be exercise/muscle/endurance enhancing.

 

From my current interests, I recommend trying to get some daily spermidine and oxytocin however you can fit them into your diet, plus some nitric oxide boosters (red spinach/beet extract) and allicin, at a minimum.

 

 



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#3 aeneas

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Posted 26 June 2019 - 11:00 AM

How do people here tend to do supplements?

 

a) all supplements each day

b) some supplements each day and some periodically every x-days

c) some supplements each day and some cycling (e.g. 1 week/month daily, 1 week/month off, etc.)

 

I would be interested in rationale and any supporting literature.



#4 Kodiak

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Posted 26 June 2019 - 02:29 PM

How do people here tend to do supplements?

 

a) all supplements each day

b) some supplements each day and some periodically every x-days

c) some supplements each day and some cycling (e.g. 1 week/month daily, 1 week/month off, etc.)

 

I would be interested in rationale and any supporting literature.

 

I often wonder this, too. I'm 43, and I've amassed quite a supplement regimen that tries to include things that both benefit my weight-lifting goals AND longevity. I find that I get burned out on taking so many pills each day and all the shake prep with my various powders eats up a lot of kitchen prep time. I've tried to simplify things by taking my lifting supps on lifting days and then "longevity" supps on off-days/the opposite days. I feel like I have a decent grasp regarding the benefits of my set-up or plan but more educated people on this forum could probably pick it apart and point out things not needed or, god forbid, ways I'm harming myself. I should probably trim out a few things. Anyway, to answer your question, I suppose it depends on what the particular supplement is would dictate how often to use it or if it needs to be cycled. For example, I pretty much take supps M-F and take the weekends off, but take magnesium and fish oil each of those 5 days whereas I'll use creatine/taurine/BCAAs/beta-alanine/and a host of other "lifting" stuff on M/W/F when I lift. 


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#5 Oakman

  • Location:CO

Posted 26 June 2019 - 03:18 PM

How do people here tend to do supplements?

 

a) all supplements each day

b) some supplements each day and some periodically every x-days

c) some supplements each day and some cycling (e.g. 1 week/month daily, 1 week/month off, etc.)

 

I would be interested in rationale and any supporting literature.

 

Myself, I split supps ~70/30 am/pm @mealtime, based on divided does for some, time of day efficacy for others. Biking days, 30 minutes prior to starting, I take exercise specific supps. I don't cycle most supps, as most I take don't necessitate that. Rationale for all those is a bit too lengthy, sorry.







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