6 Supplements Biogerontologists Take to Extend Life

• David Clancy, a biogerontologist, studies the biology of aging.
• He takes six supplements every day to prevent health problems as he gets older.
• These include ginkgo biloba, fish oil, and folate.

An aging expert has shared the six supplements he takes daily, which he hopes will help him live a long, healthy life.

Most experts agree that it’s best to get the nutrients you need from food rather than from supplements. However, nutritional supplements are useful if a person is deficient in certain nutrients or cannot get enough from their diet, for example if they are sick.

But some people in the anti-aging space are willing to throw caution to the wind and supplement with relatively low-risk pills like Vitamin D And Rapamycina drug commonly used in kidney transplants and some types of cancer, in the hope that it will increase their longevity while they wait for concrete evidence.

Dr. David Clancy, who is in his 50s and studies the biology of aging at Lancaster University in the United Kingdom, told Business Insider that he takes six nutritional supplements. – Some because of the supposed benefits they read about in scientific research and others because a blood test identified nutrient deficiencies.

“I take fish oil instead of fatty acids because I don’t like fish,” he said. “Taking magnesium and vitamin D makes sense for someone my age. Folic acid and vitamin B12 make sense for me to take because of the blood work, and ginkgo — well, why not?”

Here’s what to know about the supplements Clancy takes.

Ginkgo biloba

Ginkgo biloba It is a supplement made from the leaves of the tree of the same name, which contain antioxidants and have long been used in traditional medicine.

There is no conclusive evidence to suggest that it can help with any health condition, according to the National Center for Complementary and Alternative Medicine.

But Clancy has been taking the supplement for four years, after seeing a small study suggesting it might be beneficial for modest people Weight loss in overweight men, and another on its potential impact on the cognitive performance of people with dementia.

In Clancy’s eyes, it’s worth a try because it’s widely taken and well tolerated. “A lot of people have taken it throughout history, so I’m willing to roll the dice and try it because it’s not that expensive. It can’t really hurt,” he said.

Ginkgo biloba is thought to be safe when taken in moderate amounts, but side effects can include stomach upset, headache, skin reactions, and dizziness.

Fish oil

the Omega-3 fatty acids The fish found in fish has been linked to various health benefits, including reducing the risk of cardiovascular disease, improving eye health, alleviating inflammation, and aiding joint health. But it’s unclear whether these benefits come from omega-3s specifically or from other parts of the fish combined with them.

For example, one large 2018 study found that dietary supplements containing 1 gram of… Fish oil daily did not reduce the average risk of cardiovascular disease or cancer in 25,871 participants. However, it is an act It seemed to reduce the risk for those who did not eat a lot of fish.

Dr. Howard Lewin, chief medical editor at Harvard Health Publishing, Written in article On whether to take fish oil supplements: “If you don’t eat fish or other seafood, you may benefit from fish oil supplements,” but he added, “You likely need a full orchestra of fish fats, vitamins, and minerals.” and “supportive molecules” that come from eating fish for best results.

magnesium

Human aging is often associated with Magnesium deficiencyHe takes a nutritional supplement in hopes of enhancing his longevity and helping him sleep, Clancy said.

A 2021 review of studies found that although there is not much long-term research on the effects of magnesium supplements on aging and the development of certain diseases, it is possible that maintaining healthy levels throughout life can prevent chronic inflammation and prolong a healthy lifespan.

While magnesium plays an essential role in regulating sleep, more research is needed to confirm whether it can improve sleep quality, according to a 2022 review of studies.

Vitamin B12

Vitamin B12 It is a nutrient that helps form DNA and maintain healthy blood and nerve cells. It is found naturally in animal products, such as meat, eggs and milk.

According to the Cleveland Clinic, between 1.5% and 15% of people in the United States suffer from this disease. Vitamin B12 deficiencyWhich can cause weakness or fatigue. Weight loss; Nausea, vomiting or diarrhea. Yellowish skin, sore mouth or tongue. And loss of appetite.

Most people can get all the vitamin B12 they need from food, but taking supplements can be beneficial for people who have trouble absorbing it or who don’t get enough of it in their diets, such as vegetarians, according to the Office of Dietary Supplements. .

Folic acid

Folic acidVitamin B9, or vitamin B9, is important for cell growth and function, especially during pregnancy as it helps reduce the risk of brain and spine defects. It is found in dark leafy vegetables, beans, peas and nuts, as well as fruits such as oranges, bananas, watermelon and strawberries.

Although folic acid deficiency is rare in the United States, the Mayo Clinic recommends folic acid supplements for those whose bodies struggle to absorb it due to poor diet or health conditions, as well as people who are pregnant, breastfeeding, or planning to become pregnant.

Vitamin D

Vitamin D Essential for bone health and strength, it also supports the immune and nervous systems. But one in four people in the United States is deficient in the vitamin, according to ODS.

Most people get vitamin D when their skin is exposed to sunlight, because very few foods contain it naturally. But if people don’t get enough sun, have dark skin, or are older, they may not get enough from sun alone, according to the Cleveland Clinic.

Nutrient deficiencies can cause bone pain, fatigue, mood changes, muscle weakness, cramping or aches in adults, or rickets in children.