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My Current Vitamin/Supplement “Stack”

In an attempt to improve my general health, increase my cognitive performance, and improve my longevity – I take a set of supplements each morning.  These are the supplements I take daily, and my reasoning behind them.

General:

Bioperine – One pill (one in the morning with breakfast).  Each pill contains 10mg of 95% Piperine extract.  This supplement (which is essentially just black pepper) doesn’t do much on its own, but is known to increase absorption rates of other supplements.  One specific, relevant studies would be this one on Resveratrol increasing absorption by ~1544% in mice.

Heart Health:

Due to a family history and personal history of (borderline) high blood pressure and high cholesterol, I take the following supplements.

Fish oil – Two pills (one in the morning with breakfast, one in the evening with dinner).  Each pill contains 1100 mg of fish oil, with 840 mg of EPA+DHA.  Shown to improve triglycerides, depression, blood pressure.

Other references: [1] (third-party testing)

Garlic Extract – Two pills (one in the morning with breakfast, one in the evening with dinner).  Each pill contains the equivalent of 1000 mg of garlic bulb in a concentrated extract.  Shown to raise HDL-C, lower LDL-C, lower overall cholesterol, and lower blood pressure.

Other references: [1] (third-party testing)

Nootropics:

Bacopa monnieri – One pill in the morning with breakfast.  Each pill contains 300 mg of Bacopa and 280 mg of Bacopa Powder.  Shown to improve memory and to have minor effects of anxiety reduction, depression reduction, and reducing forgetfulness.

Other references: [1] (third-party testing)

Anti-aging:

Trans-ResveratrolOne pill in the morning with breakfast.  Each pill contains 600 mg of 98% concentration Trans-Resveratrol.  Resveratrol is a somewhat “controversial” supplement in the field of anti-aging, and it is thought to act by amplifying SIRT1 and AMPK, which have many health benefits.

Other references: [1] (comparison of Trans, Cis, and Dihydro Resveratrol)

Curcumin Phytosome – One pill in the evening with dinner.  Each pill contains 500 mg of “Meriva” Curcumin Phytosome Complex.  Shown to act increase anti-oxidant enzymes, reduce depression, reduce inflammation, and reduce pain amongst other things.  Curcumin is also a polyphenol (same as Resveratrol) and has beens shown to act as a senolytic drug.  I may ultimately replace this with Fisetin based on the research some day down the line, but for now Curcumin seems like the overall cheaper, more thoroughly studied, and “optimized” option as far as having many bioavailable supplements on the market.

Metformin – One pill in the morning with breakfast.  Each pill contains 500 mg of Metformin.  Metformin is a prescription drug in the USA that is known to lower blood sugar by lowering the decreasing glucose production by the liver and by increasing insulin sensitivity of body tissues.  Metformin has been shown to have some anti-aging benefits in animals as well resulting from AMPK activation, reduced IGF-1 signalling, inhibition of mTOR, and reduction of DNA damage.  These can have benefits with reduced inflammation and improved autophagy (clearing of damaged cells).  Metformin is also thought to induce a “dietary restriction-like” state (i.e.: it tricks your body into thinking you’re fasting).

NMNTwo pills in the morning with breakfast.  Each pill contains 125 mg of NMN.  This is a relatively unstudied supplement (at least in humans), but is thought to increase NAD+ levels and improve mitochondrial function.  NAD+ is thought to be involved in regulating DNA repair, with DNA damage being essentially “aging manifest”.  I may ultimately stop taking this supplement (the dosages available on the market currently are awfully low) or switch to taking another NAD+ precursor, NR.

I will try to keep this post updated as my stack changes.

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