Multivitamin
Benefit: A simple multivitamin has been shown in three large randomized control trials on older adults to improve cognition, processing speed, and episodic memory. This improvement was equivalent to reducing the aging of episodic memory by 5 years. Multivitamins provide essential vitamins and minerals crucial for metabolism, neurotransmitter function, and reducing oxidative stress.
How much: Take a standard, run-of-the-mill multivitamin (e.g., Centrum silver was used in studies).
Vitamin D (D3)
Benefit: Vitamin D deficiency is common (70% of the US population) and can increase dementia risk by 80%. Supplementing with Vitamin D3 has been shown to reduce dementia risk by 40%. It also improves cognition and lowers markers of amyloid plaques in people with dementia/Alzheimer's disease. Vitamin D regulates over 5% of the human genome and is crucial for overall health.
How much: People with blood levels between 40-60 (and up to 80) nanograms per milliliter have the lowest all-cause mortality. Most deficient individuals can achieve sufficient levels by taking approximately 4,000 IUs of Vitamin D per day. It's recommended to get a blood test to determine your current levels.
Magnesium
Benefit: Magnesium is a crucial co-factor for over 300 different enzymes in the body, essential for energy production, DNA repair, and overall cellular function. Nearly 50% of the US population has inadequate magnesium levels. People with the highest magnesium levels have a 40% lower all-cause mortality and a 50% lower cancer-related mortality compared to those with the lowest levels. A 100mg decrease in magnesium intake is linked to a 24% increase in pancreatic cancer incidence. It's also required to convert Vitamin D3 into its active steroid hormone form.
How much: Deficiency can be easily corrected by taking a supplement and/or eating more dark leafy greens. Specific dosages are not provided, but the goal is to avoid deficiency and insufficiency, which is common.
Omega-3 Fatty Acids (EPA and DHA)
Benefit: A low omega-3 index is as detrimental to mortality as smoking. People with a high omega-3 index (8% or higher) have a 5-year increased life expectancy compared to those with a low index (4% or lower). Omega-3s resolve inflammation, which plays a significant role in depression and overall health. For individuals with existing cardiovascular disease, supplementing with purified EPA reduced cardiovascular-related death or events like heart attacks and strokes by 25%.
How much: Supplementing with 1 to 2 grams of fish oil per day can move individuals from a low to a high omega-3 index. Supplements are often preferred over whole fish due to purification from mercury and microplastics.
Creatine
Benefit: While often associated with muscle building, creatine has significant benefits for the brain, particularly under stress such as lack of sleep, high cognitive load, or depression. It has been shown to negate the cognitive deficits of sleep deprivation, even making individuals perform better than if they were well-rested. Pilot studies suggest it can improve cognition in Alzheimer's disease patients. Creatine may also play a role in reducing cancer risk, with one study linking additional intake to a 14% reduction in cancer risk.
How much: For general brain benefits and cognitive support, especially under stress, a dose of 10 grams per day is suggested. For periods of high cognitive demand or sleep deprivation, 20-30 grams per day has been shown to be effective. Vegans may experience more profound effects due to lower dietary intake.
Exogenous Ketones (e.g., Beta-hydroxybutyrate)
Benefit: While not a traditional supplement, exogenous ketones can provide a noticeable "nootropic effect," enhancing focus, attention, and alertness, and improving mood and productivity. They may offer therapeutic effects for individuals with mild cognitive decline or early dementia by activating brain-derived neurotrophic factor (BDNF), shunting glucose towards antioxidant production (glutathione), and supporting neuronal health.
How much: Effects typically last 1 to 3 hours after consumption. These are often taken as "keto shots" or drinks. This can be a beneficial alternative for those who find a strict ketogenic diet challenging.
Important Considerations:
Many of these supplements are found in nutrient-rich foods (e.g., magnesium in leafy greens, omega-3s in salmon, creatine in meat). A balanced diet rich in whole foods, like dark leafy greens, blueberries, salmon, and olive oil, is foundational.
Lifestyle factors such as vigorous intensity exercise (e.g., Norwegian 4x4 protocol for cardiovascular health and brain aging), adequate sleep (activating the glymphatic system to clear amyloid plaques), time-restricted eating/fasting (to induce ketosis and autophagy), and heat exposure (saunas/hot tubs for cardiovascular health, stress resilience, and mood) are highlighted as highly impactful for health and longevity and should be considered alongside supplementation.
Avoiding environmental toxins like microplastics (especially from heated plastic containers and tea bags), BPA/BPS (from canned foods), and pesticides (from water contamination near agricultural areas) is also emphasized as crucial for long-term health. #fhBlogSquad
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