Supplements Recommended for Longevity and Healthy Living

Here's a comprehensive overview of the supplements I take daily, including their benefits based on clinical research, recommended dosages, and links to reputable suppliers:

1. Multivitamin A-K

• Benefits: Multivitamins are designed to fill nutritional gaps in the diet, ensuring adequate intake of essential vitamins and minerals.
• Recommended Dosage: Typically, one tablet or capsule daily, preferably with a meal. It's essential to follow the manufacturer's guidelines or consult with a healthcare provider.
• Source: Thorne Multivitamins

2. Nutrafol

• Benefits: Nutrafol is a supplement formulated to support hair growth and reduce hair thinning by addressing underlying factors like stress, hormones, and nutrition.
• Recommended Dosage: Four capsules daily with a meal.
• Source: Nutrafol Hair Growth Supplement

3. Sulforaphane

• Benefits: Sulforaphane, a compound found in cruciferous vegetables, has antioxidant properties and may support detoxification processes and cellular health.
• Recommended Dosage: Commonly, 400-500 mg daily, but dosages can vary. Consult with a healthcare provider for personalized advice.
• Source: Sulforaphane

4. Rhodiola

• Benefits: Rhodiola rosea is an adaptogenic herb that may help reduce fatigue and support mental performance.
• Recommended Dosage: Typically, 100-200 mg taken once or twice daily.
• Source: Thorne Rhodiola

5. Vitamin D3

• Benefits: Vitamin D3 supports bone health, immune function, and may improve mood.
• Recommended Dosage: Varies based on individual needs; commonly 1,000 to 2,000 IU daily. A healthcare provider can recommend the appropriate dosage.
• Source: Thorne Vitamin D-5,000

6. Vitamin C

• Benefits: Vitamin C is an antioxidant that supports immune function, skin health, and aids in collagen synthesis.
• Recommended Dosage: 500 mg to 1,000 mg daily.
• Source: Thorne Vitamin C with Flavonoids

7. Zinc Picolinate

• Benefits: Zinc supports immune function, wound healing, and DNA synthesis. Picolinate is a highly absorbable form of zinc.
• Recommended Dosage: 30 mg daily.
• Source: Thorne Zinc Picolinate 30 mg

8. Brain Factors

• Benefits: Formulated to support cognitive function, memory, and overall brain health.
• Recommended Dosage: One capsule per day.
• Source: Thorne Brain Factors

9. Micronized Creatine Monohydrate

• Benefits: Supports muscle strength, power, and exercise performance. Micronized forms may enhance absorption.
• Recommended Dosage: 3 to 5 grams daily.
• Source: Optimum Nutrition Micronized Creatine Monohydrate

10. AREDS2

• Benefits: Formulated based on the Age-Related Eye Disease Study 2, this supplement supports eye health and may reduce the risk of progression in age-related macular degeneration.
• Recommended Dosage: As directed on the product label, typically two soft gels daily.
• Source: PreserVision AREDS2 Formula

11. Curcumin

• Benefits: The active compound in turmeric, curcumin has anti-inflammatory and antioxidant properties.
• Recommended Dosage: 500 mg to 1,000 mg daily, preferably with food to enhance absorption.
• Source: Thorne Curcumin Phytosome

12. Omega-3 with Coenzyme Q10

• Benefits: Supports cardiovascular health, brain function, and provides antioxidant benefits.
• Recommended Dosage: Two soft gels daily or as recommended by a healthcare provider.
• Source: Thorne Omega-3 w/CoQ10

13. ResveraCel (with Quercetin)

• Benefits: Combines nicotinamide riboside, resveratrol, quercetin, and betaine to support healthy aging, sirtuin activation, and NAD+ production.
• Recommended Dosage: Two capsules daily.
• Source: Thorne ResveraCel

14. Hormone Advantage

• Benefits: Supports hormonal balance, particularly for individuals experiencing fluctuations due to aging, stress, or metabolic conditions.
• Recommended Dosage: One capsule two times a day.
• Source: Thorne Hormone Advantage

15. Berberine

• Benefits: Supports blood sugar regulation, metabolic health, and healthy lipid levels.
• Recommended Dosage: 500 mg 2-3 times daily before meals.
• Source: Thorne Berberine

16. Melatonin

• Benefits: Supports sleep quality, circadian rhythm regulation, and antioxidant protection.
• Recommended Dosage: 5mg before bedtime as needed, can increase dose over 4-6 weeks and take up to 20mg per evening for additional antioxidant effects
• Source: Puritan's Pride Melatonin 20mg

17. Magnesium Bisglycinate

• Benefits: Supports muscle relaxation, nerve function, and cardiovascular health.
• Recommended Dosage: 200-400 mg daily.
• Source: Thorne Magnesium Bisglycinate

18. Silymarin Milk Thistle Extract

• Benefits: Supports liver function and detoxification processes.
• Recommended Dosage: 150-300 mg daily.
• Source: NOW Foods Milk Thistle Extract

19. Psyllium Husk Powder

• Benefits: Supports digestive health and cholesterol management.
• Recommended Dosage: 1-2 tablespoons daily mixed with water.
• Source: Viva Naturals Organic Psyllium Husk

20. Ground Flaxseed

• Benefits: Provides omega-3 fatty acids, fiber, and supports cardiovascular health.
• Recommended Dosage: 1-2 tablespoons daily.
• Source: Spectrum Ground Flaxseed

21. Chia Seeds

• Benefits: Rich in omega-3s, fiber, and supports digestive and heart health.
• Recommended Dosage: 1-2 tablespoons daily.
• Source: Chia Seeds at local grocery store

22. BCAAs (Branched-Chain Amino Acids)

• Benefits: Supports muscle recovery, endurance, and protein synthesis.
• Recommended Dosage: 5-10 grams before or after workouts.
• Source: Thorne BCAAs

23. Matcha

• Benefits: Rich in antioxidants, supports metabolism and cognitive function.
• Recommended Dosage: 1-2 teaspoons daily.
• Source: Jade Leaf Organic Matcha

24. NAD+ IM (Intramuscular Injection)

• Benefits: Supports energy production, mitochondrial health, and anti-aging.
• Recommended Dosage: Per provider’s recommendation.
• Source: Hallandale, Belmar NAD+ Intramuscular (prescription required)

25. Glutathione IM (Intramuscular Injection)

• Benefits: Supports detoxification, immune function, and skin health.
• Recommended Dosage: Per provider’s recommendation.
• Source: Hallandale, Belmar Glutathione Intramuscular (prescription required)