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.
Reasonably well studied/understood:
Fish oil – Two pills (one in the morning, one in the evening). Each pill contains 1000 mg of fish oil, with 250 mg of EPA+DHA. Shown to improve triglycerides, depression, blood pressure. I take this primarily for the heart health benefits.
Coenzyme Q10 – One pill. Each pill contains 100 mg of Coenzyme Q10. Helps some with blood flow and blood pressure. I take this primarily for the heart health benefits as well, although I don’t take statins so I’m not sure if this is really doing all that much for me.
Rhodiola Rosea – One pill. Each pill contains 250 mg of Rhodiola Rosea extract. Shown to reduce fatigue, increase cognition, increase subjective well-being, reduce depression, stress, and various other things. I take these primarily for the cognitive effects.
Bacopa monnieri – One pill. Each pill contains 500 mg of Bacopa Extract and 150 mg of Organic Bacopa. Shown to improve memory and to have minor effects of anxiety reduction, depression reduction, and reducing forgetfulness. I take these for the “nootropic” effects.
Ashwaghanda – Two pills (one in the morning, one in the evening). Each pill contains 1200 mg of Ashwaghanda root powder. Shown to reduce anxiety, cortisol, stress, cholesterol, and various other things. I take these primarily for the anti-anxiety effects.
Magnesium – One pill. Each pill contains 425 mg of Magnesium (as magnesium malate). Shown to decrease blood pressure amongst other things. Due to my normal diet and various symptoms I’ve observed in myself, I believe I would be magnesium deficient without some form of supplementation, which is why I take this particular supplement.
Probiotics – One pill. Each pill contains 6 billion CFU, with a mixture of 30 different bacteria. Not really too many long-term studies out there for these, but it did help cure my diarrhea once so I guess that’s cool. I take these in hopes that they boost my immune system.
General Multivitamin – I take this as a sort-of “just in case” catch-all to ensure that I’m not deficient in other areas. Based on what I’ve read, it’s unclear whether or not this is a good approach, or whether I should avoid taking a multivitamin.
I will try to keep this post updated as my stack changes. I’ve been doing regular blood donations lately, so I’ve been considering adding iron to my list of supplements if it seems like my levels are approaching unacceptable levels.