Staying young as you grow old doesn’t happen just like that. You have to work at it. But when you put in the effort, you can lower your biological age to the point where it’s well below the age written in your passport.
Along with a regular fitness routine, a healthy diet and getting enough rest, there’s another key component to lowering your biological age: taking nutritional supplements. In the biohacking world, supplements are a definite must!
Nutritional supplements don’t just support the body’s functional and regenerative capabilities. They can also help counteract the effects of aging. And some—like vitamin D in the winter—are indispensable.
Nutritional supplements include everything from multivitamins and skin-supporting substances like hyaluronic acid and collagen (which are naturally produced in the human body, but diminish with age) to newfangled plant extracts like fisetin and quercetin.
The range of supplements on the market nowadays is as wide-ranging as it is confusing. Determining which ones are effective (and which aren’t) depends on your reasons for taking them.
When it comes to taking supplements and lowering your biological age, it’s important to focus on the following health goals:
- Preserving vein elasticity and cardiac performance
- Strengthening the bones and maintaining the functionality of the joints
- Counteracting micro-inflammations and rapidly disposing of bodily waste
Here’s a list of nutritional supplements I’ve had good experiences with—and noticeable positive results:
- Spermidine (6mg)
- Selenium (50mg)
- Magnesium (400mg before going to sleep)
In alternating 4-week cycles:
- Omega-3 and -6 fatty acids
- Vitamin B, C, and E complex
- Glucosamine and chondroitin capsules
- Reishi mushroom capsules
- Ashwagandha capsules
- Quercetin capsules
- Amino Acids or Nucleotides
Once a month over 2 days:
- Fisetin (1500mg)
In the winter months, from November to May:
- Vitamin D (20mg per day), ideally in combination with vitamin K and calcium
Besides the supplements I’ve mentioned above, collagen is especially important, since it contains valuable components for skin, tendon and joint health. Due to its high protein content (9g per tablespoon of powder), collagen can be a healthy way to increase your daily protein intake: mix 1 – 2 tablespoons into soups or drinks as needed.
The same goes for CBD oil (a derivative of the cannabis plant that doesn’t contain any intoxicating chemicals), which is full of healthy vital substances and has a relaxing effect on the body. Take it as needed!
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