What does my Longevity Supplement Stack Look like? Here you go.

Greetings, Health Enthusiasts. 🌿

In today’s edition we kick start a conversation about all things wellness and supplements by  diving deep into my  personalised supplement stack, focusing on a wide range of health benefits, from micronutrients to longevity, sleep recovery, and more. The standard caveats apply that this is my personal regime and in no way represents medical advice or a prescription for you. I hold a value system of “strong convictions, loosely held”. What that means is that I’m constantly looking for updates and new developments. Just because I’m on this stack today, does not mean I’ll be on it next week.

Ok, so now that we’ve got that out the way. Let's explore my carefully curated regimen and back it up with some scientific studies.

Curious about my supplement routine? My newsletter got you covered! Get a sneak peek at my custom supplement stack's summary table – it's waiting for you at the end of the newsletter. Unveiling the key ingredients that power my longevity journey!

1. Micronutrients for Longevity

Micronutrients are vital elements such as vitamins and minerals that play a pivotal role in promoting overall health. They are required to keep this process of constant building and re-construction functioning. As a result, the demand for micronutrients will vary depending on the individual, which is connected to the changing metabolic circumstances throughout the life cycle. The demand for micronutrients is high throughout the first 1000 days of life, from conception until the end of the second year of life, and an insufficient supply may have implications for physical and at least cognitive development.

For instance, vitamins such as Vitamin A, C, D, and E, along with B-vitamins, are important for various bodily functions including immune support, energy production, and maintaining healthy skin and bones. Minerals like calcium, magnesium, zinc, and iron are essential for bone health, muscle function, and overall metabolism. Consuming a diverse and balanced diet rich in a variety of foods, such as fruits, vegetables, whole grains, lean proteins, and dairy products, can help ensure that you're getting an adequate intake of these micronutrients. 

Here’s a list of micronutrients that can be found in my supplement stack

• Vitamin D3+K2:  Vitamin D is essential for maintaining optimal health, and it comes in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The key difference lies in their sources and how they are synthesised. Vitamin D2 is primarily derived from plant-based sources and is often found in fortified foods or supplements. On the other hand, vitamin D3 is synthesised when your skin is exposed to sunlight and is also obtained from animal-based sources. Vitamin D3 is particularly important because it is more effective at raising blood levels of vitamin D compared to vitamin D2. It plays a crucial role in promoting bone health by aiding in the absorption of calcium and phosphorus from the intestine. Additionally, vitamin D3 supports immune function, helps regulate cell growth and differentiation, and has been linked to reducing the risk of chronic diseases. While both forms contribute to overall vitamin D intake, vitamin D3's greater potency and its ability to be synthesised in the skin upon sunlight exposure make it a vital component of maintaining optimal health.

Studies suggest that maintaining optimal vitamin D levels is associated with a reduced risk of chronic diseases. A new study published in Annals of Internal Medicine suggests that vitamin D insufficiency may increase mortality risk .The analyses restricted to a white European population sample of 307601 unrelated UK Biobank participants showed that there is a link between vitamin D insufficiency and mortality.

The combination of Vitamin D3 and K2 is known to promote bone and cardiovascular health. Vitamins D and K are fat-soluble vitamins that are essential for calcium metabolism. Vitamin D stimulates the synthesis of vitamin K-dependent proteins, which require vitamin K for carboxylation to function correctly. Vitamins K2 and D3, through supporting bone and heart function, can lower the risk of chronic illnesses such as osteoporosis and heart disease, contributing to a longer, healthier life. Both vitamins contribute to a strong immune system, which can help prevent infections and reduce inflammation, resulting in improved general health and well-being. In fact a recent study ( 400 participants) showed that supplementation with vitamins K2 and D3 can  slow down the calcification process  thereby reducing the risk of acute myocardial infarction and cardiovascular mortality. You can access a combination of the two vitamins from the Mito Store to boost your calcium levels.

• Magnesium Bisglycinate 400mg: Magnesium bisglycinate is a form of magnesium in which magnesium is bound to the amino acid glycine. It's often used as a dietary supplement due to its potential benefits, such as promoting relaxation and aiding sleep. Compared to other forms of magnesium, like magnesium citrate or magnesium oxide, magnesium bisglycinate is thought to have better absorption and bioavailability. This means your body can more effectively absorb and utilise the magnesium content from magnesium bisglycinate. The presence of glycine, an amino acid with calming effects, could contribute to its potential to support relaxation and sleep.Ageing is often linked to chronic magnesium deficiency. Magnesium is essential for muscle function, nerve transmission, and energy production. Research indicates magnesium supplementation can help reduce muscle cramps and improve sleep quality. Buy now to feel well-rested in the morning  and  facilitate quality sleep in your life.
• Krill Oil 1500mg: Rich in omega-3 fatty acids, krill oil supports heart and brain health. Omega-3 has essential fatty acids which strengthens the vascular system and reduces cholesterol. A study examined data on blood fatty acid levels in 2,240 persons over the age of 65,  for an average of eleven years found that having larger amounts of these acids in the blood enhances life expectancy by about five years. However, when it comes to dietary supplements, omega-3s have the potential to lessen the risk of heart disease, albeit supplementation has not yet been proved to do so in any demographic other than persons who have had recent cardiovascular events. A vegan alternative to krill oil would be an omega-3 supplement derived from algae oil. Algae oil is a plant-based source of omega-3 fatty acids, specifically Long-chain omega-3 fatty acids  EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are commonly found in fish and krill oil. Flax seeds are another plant-based source of omega-3 fatty acids, but they primarily contain alpha-linolenic acid (ALA), which is a different type of omega-3 compared to EPA and DHA found in krill oil and fish oil. ALA needs to be converted in the body to EPA and DHA, but this conversion is not very efficient. On the other hand, fish and krill oil contain preformed EPA and DHA, which are more readily usable by the body.

While both flax seeds and algal omega-3 supplements offer valuable sources of omega-3 fatty acids, they differ in the types of omega-3s they provide and their conversion efficiency within the body. If you're looking for EPA and DHA without consuming animal products, an algal omega-3 supplement might be a better choice than flax seeds. Krill oil (now available at the MITO store) can help decrease inflammation and support your holistic wellbeing. Before adding omega-3s to your diet, consult with your doctor to ensure they will not interact with any health concerns or drugs you are presently taking. 

2. Longevity Boost: 6 week  cycle of  6 mg of Rapamycin once a week 

• Rapamycin: An intriguing compound associated with longevity, rapamycin's potential is still being explored. Rapamycin is a drug that was originally developed as an immunosuppressant to prevent organ transplant rejection. It was later discovered to have potential effects on lifespan and ageing due to its impact on the mTOR (mechanistic target of rapamycin) pathway. The mTOR pathway is a critical cellular signalling pathway that regulates various processes, including growth, metabolism, and autophagy (a cellular process that helps remove damaged components). mTOR can be thought of as a sensor for nutrient availability and energy status. When nutrients are abundant, mTOR promotes cell growth and proliferation. However, when nutrients are limited, mTOR inhibition can trigger processes that enhance cellular maintenance and stress resistance, potentially promoting longevity. Rapamycin works by inhibiting the mTOR pathway, which can have several effects on the body. By suppressing mTOR activity, rapamycin may slow down certain processes related to aging, such as cellular senescence (the deterioration of cells) and the decline in autophagy. These effects have been shown to extend lifespan and improve healthspan (the period of life spent in good health) in various organisms, including mice and some other model organisms. Rapamycin has a considerable influence on ageing and age-related disorders in mice, including longevity, heart disease/function, central nervous system, immunological system, and cell senescence.Studies have shown the  geroprotective benefits of prolonged rapamycin therapy in female Drosophila and mice can be produced with a short pulse of the medication in early adulthood . 

However, it's important to note that while the effects of rapamycin on longevity are promising in animal studies, the translation of these findings to humans is complex. Rapamycin has potential side effects and may not be safe or practical for long-term use in humans, especially at the doses required for meaningful lifespan extension. Research is ongoing to better understand the potential benefits and risks of rapamycin and mTOR modulation for human ageing and longevity.

Matt Kaeberlein ,  Chief Executive Officer at Optispan, Inc., Affiliate Professor of Oral Health Sciences at the University of Washington, and Co-Director of the Dog Aging Project.  is a leading researcher in the field of ageing. He is  best known for his work on rapamycin, a drug that has been shown to extend lifespan in a variety of animal models.Kaeberlein's work on rapamycin has led to a number of clinical trials in humans. These trials are still ongoing, but the early results are promising. Rapamycin has been shown to be safe and well-tolerated in humans, and it has been shown to have some beneficial effects on healthspan.

I take 1 dose of  6mg of Rapamycin once a week, for a 6 week cycle. This is then followed by a washout (no meds) period of 3 months. I usually take rapamycin on days when I am  fasting for 24 hours, perhaps for greater efficacy, but the evidence around that is very anecdotal. I have tried to go up to 10mg but I noticed that the side effects of mouth ulcers (in about 10-15% of people) get very uncomfortable for me so I have now reduced my dose. 

3. Sleep Recovery and Stress Reduction

• Melatonin 6-10mg for long haul flights and adequate sleep recovery: Melatonin is a naturally occurring molecule produced by our brain to aid in our circadian (day/night) rhythm. Travelling across three or more time zones disrupts this routine. Taking melatonin does two things: For starters, it assists in changing the time of your circadian clock, allowing you to recover from jet lag faster. Second,  it helps you sleep when you are transiting between time zones by instructing your brain to sleep at a different time than usual. I usually take melatonin during my long haul flights and for  jet lag recovery . Also ,when training for a big endurance event, taking melatonin gives me the extra push to get deeper sleep, and therefore enhances my sleep recovery.
• Nicotinamide - Cobalamin - with B Complex every 2 weeks: Nicotinamide (a form of vitamin B3) and cobalamin (vitamin B12) are both important for various cellular processes. B-complex vitamins, including B12, play roles in energy production and cell metabolism.B vitamins play a crucial role in energy production and nerve function. Nicotinamide, also known as niacinamide, is a crucial component in the NAD (Nicotinamide Adenine Dinucleotide) pathway, which plays a fundamental role in mitochondrial bioenergetics. NAD is a coenzyme involved in various cellular processes, including energy production, DNA repair, and cellular signalling. In the context of mitochondrial function, NAD is a key player in redox reactions, transferring electrons between molecules during cellular respiration. Nicotinamide Mononucleotide (NMN) supports efficient electron transport in the electron transport chain within mitochondria, leading to improved ATP (adenosine triphosphate) production—the cell's primary energy source. Additionally, elevated NAD levels can activate sirtuins, a group of enzymes linked to longevity and metabolic regulation, further influencing mitochondrial health. It also plays a regulatory role in this process. It can act as both a substrate and an inhibitor. In the context of NAD synthesis, it can be used to generate NAD through salvage pathways. However, high levels of nicotinamide can inhibit the activity of enzymes involved in NAD synthesis, potentially limiting the NAD pool.

In summary, nicotinamide and NMN are integral to the NAD pathway, supporting mitochondrial bioenergetics. NMN contributes to increased NAD levels, promoting efficient ATP production and potential sirtuin activation. Nicotinamide, while important for NAD synthesis, also requires careful consideration due to its dual role as both a precursor and an inhibitor in maintaining optimal NAD levels. Further research is needed to fully understand the intricate interplay of these molecules and their impact on mitochondrial function.

I take a 2ml injection of this combination product, which is available in India, once per month.

• Multivitamin:Multivitamins are dietary supplements that contain a combination of vitamins and minerals. If you follow a specific diet that may lack certain nutrients (e.g., vegetarian or vegan diets), a multivitamin can help ensure you're meeting your nutrient requirements.While they can help fill potential nutrient gaps in your diet, there isn't substantial evidence to suggest that taking multivitamins alone directly leads to increased longevity. I take one multivitamin once per day. 

4. Muscle Recovery and Overall Health:

• BCAA every other day: Protein is a macronutrient that is made up of amino acids. Amino acids are the building blocks of proteins. There are 20 different amino acids that are used to make proteins in the body. Nine of these amino acids are essential amino acids which cannot be made by our body and  must be obtained from the diet such as leucine,valine methionine etc.Certain essential amino acids (AAs), such as methionine or branched-chain AAs (BCAAs), have been linked to the control of lifespan/ageing and metabolism via numerous processes. BCAAs stands for branched-chain amino acids. They are a type of protein that is made up of three essential amino acids: leucine, isoleucine, and valine. These amino acids are important for muscle growth and repair, energy production, and immune function. Branched-chain amino acids (BCAAs) can support muscle recovery and reduce exercise-induced muscle damage. However, excessive protein consumption is undesirable, and unregulated  use of protein powders or smoothies may potentially be hazardous to health. I take a BCAA (available at the  MITO STORE) 30 grams sachet every  other day to support my muscle growth during  strength training. I prioritise the protein in my diet anyway but I take the BCAA supplement to ensure that I am getting enough of the essential amino acids that my body needs. 
• 10-20 grams of Collagen Supplement every other day: Collagen may support joint, tendon and skin health, contributing to overall mobility and elasticity. Collagen supplementation improves joint stiffness/mobility, functioning, and pain relief while increasing bone strength, density, and mass. These factors are linked to bone loss caused by ageing and injury induced by severe physical exercise. A systematic review of eleven studies with a total of 805 patients showed that oral collagen supplements also improve skin suppleness, hydration, and dermal collagen density.

Collagen and BCAAs (Branched-Chain Amino Acids) serve distinct purposes in supporting overall health and fitness. Collagen is a protein that plays a crucial role in maintaining the health of connective tissues, skin, hair, and nails. It provides structural support, elasticity, and hydration to these tissues. Collagen supplements are often used to promote skin health, joint mobility, and gut function.On the other hand, BCAAs (leucine, isoleucine, and valine) are a subset of amino acids that are essential for protein synthesis and muscle recovery. They are particularly beneficial for those engaged in intense workouts, as they can help reduce muscle protein breakdown and enhance muscle growth. BCAAs are commonly used by athletes and fitness enthusiasts to aid in muscle repair, reduce muscle soreness, and support endurance.

While both collagen and BCAAs offer unique benefits, they target different areas of health. Collagen focuses on skin, hair, nails, and connective tissues, while BCAAs primarily support muscle recovery and growth. Depending on individual goals and needs, one might choose to incorporate either or both supplements into their regimen

• Zinc, Ashwagandha, Curcumin, Coenzyme Q10 for 3-4 weeks at a time for about 2-3 times a year: These supplements play various roles, from immune support to anti-inflammatory effects, and general well-being.For example Zinc is involved in numerous physiological and pathological processes that occur throughout normal mammalian brain development, particularly the development of the central nervous system. Zinc deficiency can induce neurological illnesses, mental abnormalities, sleep difficulties, tumours, vascular diseases, and other pathological conditions that result in cognitive impairment and premature ageing.Curcuma longa (turmeric) and Withania somnifera (ashwagandha) ( available at Mito Store )  are two perennial herbs that have been used as potential medicine for ages to enhance lifespan and immunise the body against numerous ailments. CoQ10 acts as a powerful antioxidant in the body, protecting cells from damaging free radicals. It can work synergistically with other antioxidants like vitamins C and E to enhance their effectiveness.

Summary Table of My Supplement Stack

Longevity is a complex outcome influenced by various factors, including genetics, lifestyle, diet, and environment. While supplements aren't a magic bullet, they can contribute positively to the overall picture of healthy ageing. As we grow older, our nutritional needs evolve, and supplements can step in to fill potential gaps that may arise due to factors like reduced nutrient absorption. By incorporating specific supplements into your routine, you can provide your body with essential vitamins, minerals, antioxidants, and other compounds that play a crucial role in cellular health, combating oxidative stress, supporting bone density, heart function, and brain health, and even bolstering the immune system. 

However, it's crucial to approach supplementation mindfully. Taking supplements as part of a balanced diet may support general well-being. Keep in mind that no single supplement can guarantee increased longevity on its own; a holistic approach to health is key.Remember, individual responses to supplements can vary. 

 Consulting a healthcare professional before starting any supplement regimen is essential to ensure that your choices align with your individual health profile and goals. Ultimately, supplements should be part of a comprehensive approach that encompasses a balanced diet, regular exercise, ample sleep, and stress management for a well-rounded journey towards longevity.

Stay healthy and vibrant!

 Boost Your Healthspan NOW

If a fitter, healthier you is on your mind–then it’s time to meet MITO. A personalised wellbeing app   from Human Edge that simplifies health, MITO can help you be the best version of yourself. Want to try it out for yourself? Register on www.humanedge.co/mito/ for early access. 

Here are few products from MITO  store which can help your kickstart this Self care Journey 

To feel well-rested in the morning and facilitate sleep use Magnesium Bisglycinate powder, available at https://mito.store/products/magnesium-bisglycinate-powder

Use Blackout curtains to create a better sleep environment, now available at 

https://mito.store/products/bioh13-2-pcs-black-blackout-faux-silk-room-darkening-window-door-long-door-curtains

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