What supplements to take to live long

Quick list:

• Vitamin D

• Vitamin K2

• Vitamin A

• Vitamin C

• Iodine

• Krill Oil

• Magnesium

• L-Tyrosine

• Zinc and Copper

• Methyl Folate and Methyl B-12

Daily supplements

The supplements I take daily, dosage and explanation. This is for personal use, but you might find some useful information or inspiration to apply to your supplement needs.

Morning:

• magnesium malate (200 -800 mg a day)

  “Magnesium is used in over 300 enzymatic processes, including all of those involved in ATP (energy) production. It’s also vital for proper transcription of DNA and RNA.”

• vitamin D3

  1500 IU per 25 lbs bodyweight (1000 when you have a light skin).

  Serves as underlying factor for testosterone, hgh, estrogen, facilitator for the immune system (inflammation response), aids in calcium metabolism, bone formation etc.

• K2
  2000mcg per day (100mcg MK-7 form). (with fat)
  ”There are two subsets of vitamin K2: MK-4, and MK-7. MK-4 is the kind shown to produce the most benefit, but MK-7 is still important. You should consume a total of at least 2,000mcg per day of K1 and K2, at least 100mcg of which should be the MK-7 form.”

• vitamin C
  2 gram a day standard. up the dose when sick, need an immume system boost.

• Iodine
  150 mcg to 1000 mcg (1 mg) per day
  Thyroid function, brain support, metabolism, immume system support.

• Krill oil (fish oil)
  2000 mg a day.
  ”There are real benefits to taking EPA and DHA, but most of these are strongest if your diet is deficient in omega-3s, or too high in omega-6’s. Most people don’t get nearly enough omega-3s through diet alone. Humans need 350mg of DHA and EPA a day to have optimal brain function. If you’re eating grass-fed meat and wild-caught fish several times a week, you’ll get there. If you can’t find grass-fed meat or wild-caught seafood, you should supplement with 500-1000mg of krill oil per day.”

• Vitamin A
  3,000-10,000 IU per day, Retinol (a good source of vitamin A is cod liver oil, which also has vitamin D) (Vitamins A-D-K).
  ”An important thing to remember is that you can’t get vitamin A from plants. Plants don’t have vitamin A, they have beta-carotene. Beta-carotene is poorly converted into vitamin A, which is why some populations develop vitamin A deficiency despite consuming far more than they should have required.”

• L-tyrosine
  500-2000mg per day
  ”L-Tyrosine is an amino acid that boosts mood, cognition, physical and mental stress response, and healthy glandular function. It quickly crosses the blood-brain barrier to increase the neurotransmitters dopamine, epinephrine, and norepinephrine. It’s also a building block for thyroid hormone. Your body can make it, but it depletes when you’re stressed, and with modern living, most people’s production can’t keep up. Studies have shown that cadets in combat training supplementing with L-Tyrosine had reduced negative effects from physical and psychosocial stress on mental performance.” (reference: https://pubmed.ncbi.nlm.nih.gov/10230711/)

• Zinc plus Copper
  15mg zinc orotate and 1-2mg copper orotate per day

• Methyl b12 anf folate
  5mg+ of methylcobalamin or hydroxocobalamin and 800mcg+ of folate (5-MTHF or folinic acid, NOT folic acid) (reference: https://pubmed.ncbi.nlm.nih.gov/26912492/)

Extra:

• Vitamin E

• Curcummin

• Saw Palmetto

• N-acetyl cysteine

Evening:

• magnesium citrate

• 5htp

• gaba

• ashwaganda

• vitamin C