I’m a longevity expert — these are the 4 supplements I take every day to fight aging

health

by Brooke Kato

Prevent aging with 4 supplements a day.

From a balanced diet to centenarians’ top secrets like drinking a glass of wine every day, one expert who has dedicated his career to researching aging despite conflicting advice about longevity… , revealed the supplements he swears by.

In addition to a plant-based diet like the Blue Zones, nutritional expert Dr. Michael Greger says, business insider He takes a combination of supplements, including vitamin D and vitamin B12.

He takes a daily vitamin D supplement to help absorb calcium and phosphorous, which are essential for strong bones and teeth. In some studies, it has also been associated with a reduced risk of developing cancer.

Sunshine and certain foods provide vitamin D, but 2022 data reveals just under half of Americans are getting the recommended amount of 600 international units (IU) per day .

A recent report looked at how much vitamin D adults actually need, and the study authors concluded that vitamin D can be as much as 10 times the current recommended amount. However, the maximum recommended dose is 4,000 IU.

Greger said he takes 2,000 IU of vitamin D3 because he doesn’t get enough vitamin D3 through diet and sunlight alone.

Vitamin B12, which supports nerve function, red blood cell formation, and DNA production, is also an essential nutrient in the diet, but like vitamin D, it is primarily found in animal by-products and poses a deficiency risk in plant-based foods. people.

meanwhile Recommended daily intake Vitamin B12 is 2.4 mcg, but according to Healthline, only a small portion of the vitamin B12 in supplements is absorbed by the body.

“People on a plant-based diet should have a regular, reliable source of vitamin B12 throughout their lives,” advised Greger, who takes 2,000 micrograms weekly.

Greger also takes algae-based DHA, an omega-3 fatty acid important for brain function. When DHA is insufficient, you may develop Skin and eye irritation, hair changes, joint stiffness, and increased risk of depression.

Finally, Greger wraps ground turmeric, black cumin, ground ginger, and gooseberry powder in edible film, creating a DIY recipe that, when put together, has antioxidant, anti-inflammatory, and immune-boosting properties. He explained that it was a supplement.

“These are whole foods. They’re not really supplements,” he told Insider. “You just put some awful-tasting powder in it, wrap it up like a wonton, soak it in water, and swallow this little bag.”

But Greger cautioned that supplements are not regulated by the Food and Drug Administration in the same way as other drugs, so not all nutrients are created equal. According to the FDA, manufacturers and distributors are responsible for “evaluating the safety” of their products before they reach store shelves. This means that they do not require FDA approval before they can be sold like pharmaceuticals.

Past studies have shown that levels of melatonin in sleep aid supplements are higher than advertised, raising concerns about label accuracy. For this reason, Greger is skeptical of supplement manufacturers.

“They don’t really worry about purity at all because there’s no incentive,” said Greger, who only buys dietary supplements that are certified by the United States Pharmacopeia (USP), which guarantees a high-quality product. .

“They just want to make something cheap and sell it. That’s why they’re concerned about pollutants.”