by Siim Land
Choline – RDA is 425-550 mg-s. Choline is a precursor to acetylcholine – a neurotransmitter responsible for cognitive functioning and attention. It’s also vital for cell membrane, methyl metabolism, and cholesterol transportation. Foods rich in choline are eggs, meat, and fish. If you eat these foods, then you don’t have to supplement with choline. On a plant-based diet, it may be a good idea to take choline and inositol.
Iron – RDA is 8-18 mg with most people getting about 10-15 mg/day from food and other supplements. Iron is essential for hemoglobin transportation, which helps to transfer oxygen to muscles and cells. Overdosing iron can be toxic so consult your doctor first before supplementation. Iron deficiencies are more common in diets with little or no meat.
Iodine – RDA is 150 mcg-s but a lot of people are still deficient. Iodine is important for thyroid functioning and the metabolism. If you’re not eating a lot of seafood, like oysters, salmon, algae, sea kelp, and lobster, then you may want to supplement iodine. Taking about 300-400 mcg-s can be good for fixing symptoms of low thyroid. Raw vegetables will also inhibit iodine absorption so if you feel like having hypothyroidism, then make sure you cook your veggies or replace them with starchy tubers.
Potassium - Estimated daily minimum for potassium is 2000 mg/day and the RDA 4700 mg/day. You shouldn’t worry about eating too much potassium unless you’re taking supplements. If you’re not eating a lot of green leafy vegetables and avocados, then you may not be getting enough. Using potassium chloride salts with reduced sodium like NuSalt or taking potassium gluconate can be useful.
Selenium – RDA is 55 mcg-s but optimal doses are somewhere between 100-300 mcg-s. Selenium is important for hormones and energy production, especially testosterone. Over 400 mcg-s of selenium, however, can be toxic and cause nausea. The daily requirements for selenium can be met with eating only 2-3 Brazil nuts. Other foods include seafood, meat, organs, chicken, nuts, seeds, and carrots.
Zinc - RDA for zinc is 8-12mg/day. Zinc is an essential mineral involved in cell growth, protein synthesis and protecting the immune system. The upper limit for zinc a day should be under 100 mg because you may get nausea, vomiting and reduced immune functioning. Oysters are the most abundant sources of zinc with a massive 74 mg per serving. Other sources are beef, poultry, and some nuts. If you’re a male, then you should pay close attention to your zinc consumption because it’s one of the crucial minerals for testosterone production. But if you’re eating a lot of seafood or red meat then you don’t need to supplement it either.
Here are the Essential Vitamins to Cover:
Vitamin A – RDA is 700-900 mcg with an upper limit of 3000 mcg-s. Vitamin A or retinol is important for nerve functioning, growth development, building new cells and improving eyesight. The best sources of vitamin A are organ meats with liver giving you about 5000-7000 mcg-s from just 100 grams compared to the 700-800 of carrots. That’s why it’s better to eat liver only a few times per week. Higher doses of vitamin A like 12 000 mcg-s can become toxic and cause drowsiness and coma. The Inuit are known for developing hypervitaminosis A because of eating polar bear liver. Because polar bears feed exclusively on seals and fish, their liver contains extremely high amounts of vitamin A. Even just a mouthful has nearly 9000 mcg-s, which is why you’d probably die if you ate polar bear liver. If you eat meat and some organ meats, then you don’t need to supplement vitamin A.
B vitamins are also essential and they can be found in animal foods. If you're already eating a whole foods based diet that includes some meat then you really don't need to supplement this. Vegans, however, are commonly deficient in B-vitamins so you'd have to look into taking a B-complex supplement. As an omnivore, supplementing can be counter-productive because you may get the wrong ratios of vitamins. Instead, focus on eating some red meat and fermented foods consistently. The optimal doses for B-vitamins are also slightly higher than the RDA. Here’s what you should aim for. Vitamin B1 (Thiamin) —1.5 mg/day
Vitamin B2 (Riboflavin) —1.7 mg/day
Vitamin B3 (Niacin) —20 mg/day
Vitamin B5 (Pantothenic Acid) —10 mg/day
Vitamin B6 (Pyridoxine) —2 mg/day
Vitamin B7 (Biotin) —300 mcg/day
Vitamin B9 (Folic Acid) —400 mcg/day
Vitamin B12 (Cobalamin) — 10 mcg/day
Vitamin C – RDA is about 75-90 mg-s with an upper limit of 2000 mg-s. The function of vitamin C or ascorbic acid is to reduce oxidative stress by increasing antioxidants. In the 18th century, sailors who went on long sea explorations developed ulcers, rotten teeth, and hair loss. This “plague of the seas” was caused by a medical condition called scurvy, which is a deficiency in many vitamins, mostly vitamin C, and B vitamins. The conventional treatment was eating lemons, oranges, sauerkraut, malt, marmalade, and lemon juice. If you’re eating fresh cruciferous vegetables and cabbage, then you probably don’t have to worry about getting scurvy. Not an excuse to eat a bunch of fruit either. Also, by keeping inflammation low, your needs for vitamin C will decrease. It’s not recommended to macro-dose vitamin C or other antioxidants in hopes of boosting your immune system because it may actually make you weaker. The daily recommended dose would be 300-400 mg-s and perhaps 1000 mg-s during sickness but exceeding that can have a negative effect on your body’s capacity to deal with sickness naturally.
Vitamin E – RDA for Alpha-Tocopherol is 15 mcg-s with a 1000 mcg upper limit. It’s a potent antioxidant and a fat-soluble vitamin. Vitamin E deficiencies are quite rare as it’s found in vegetables, fish, and nuts. Instead of taking dietary vitamin E supplements, you can use vitamin E oils on your face and skin to reduce wrinkles, lighten dark spots, and promote anti-aging.
Vitamin K - The RDA for vitamin K is roughly 60-120 mcg, and the optimal level is about 200 mcg. This optimal level is mostly the same for both vitamin K1 and K2. It should be noted that while many sources may claim to hit the RDA for vitamin K, they have poor bioavailability - your body is unable to extract the full amount of said foods. That’s why you should eat a lot of organ meats, fermented foods, a bunch of cruciferous vegetables, and a bit of cheese. Supplementing vitamin K should be secondary.
What about a multivitamin? - There are definitely a lot of vitamins to be covered for our body to not only be healthy but function at its peak. It would be unreasonable to take too many tablets or pills while neglecting the importance of real food. Plus there’s the potential of interfering with vitamin absorption if you get it all together.
However, taking a multivitamin that has a lot of beneficial minerals all combined into one bottle is very effective and will most definitely be useful. If you haven’t taken a blood test to assess your deficiencies, then a multivitamin can be somewhat counterproductive.
Longevity Supplements
Moving on with supplements and compounds that can specifically promote longevity in one way or another. When supplementing vitamins and minerals won’t directly make you live longer as long as your diet is optimized for nutrient density, then there are certain compounds that can. These supplements can extend lifespan by either stimulating autophagy, controlling insulin, eliminating pathogens or boosting mitochondrial functioning.
Here are Some Plant Compounds and Medicinal Mushrooms for Longevity:
Chaga mushroom. - Chaga is a mushroom that grows on birch trees. It’s extremely beneficial for supporting the immune system, has anti-oxidative and soothing properties, lowers blood pressure and cholesterol, stimulates autophagy and fights cancer. Chaga will promote the health and integrity of the adrenal glands. This mushroom can be consumed as powder, made into tinctures, or boiled into teas. You can harvest and grind it yourself. I myself consume about 1-3 teaspoons of Chaga throughout the day and love to add it to my coffee.
Lion’s Mane – A white mushroom that looks like a lion’s mane. It’s incredible for growing new brain cells and preventing cognitive decline[613]. Supplementing just 3 grams a day has been shown to improve mental functioning of people with cognitive impairment[61
4]. There are no known side-effects to all of these medicinal mushrooms. However, some people may be allergic to them. Generally, take 1-3 teaspoons a day.
Reishi Mushroom – Reishi or Lingzhi mushroom is a fungus that grows in humid regions. It improves the immune system and red blood cell functioning[615], which makes the body more capable at fighting disease. In fact, a study of over 4000 breast cancer survivors found that 59% of them were consuming reishi[616]. This mushroom has a more relaxing feeling to it and is best taken for relaxation and stress reduction.
Rhodiola Rosea – It’s an adaptogenic herb that grows in mountainous regions. The root has many compounds known to reduce stress, fatigue, and anxiety. For men, it can also boost testosterone and increase virility.
Shitake Mushroom – a Dark brown fungus that grows on decaying trees. It contains polysaccharides, terpenoids, and sterols that boost the immune system, lower cholesterol and fight cancer[617].
Turkey Tail – Looks like a turkey tail but doesn’t act like one – it’s a mushroom, for god’s sake! Cancer patients are sometimes given turkey tail extract to recover from chemotherapy and strengthen immunity. It’s another adaptogen that lowers stress and makes the body stronger.
Gingko Biloba – Maidenhair, as it’s called, is native to China. Not only is it a powerful antioxidant but it also improves blood circulation by increasing nitric oxide[618]. There are other benefits on brain and eye health as well. Gingko contains alkylphenols that may cause nausea, allergic reactions, headaches, and rashes. Taking about 120-240 mg in several doses throughout the day seems to be enough. Any more than 600 mg is probably not a good idea.
EGCG - Epigallocatechin gallate (EGCG) is the main polyphenol in green tea with many health benefits. Green tea, in particular, is probably the healthiest drink in the world after mineral water. Too much green tea, however, may cause anxiety and heart palpitations because of the high caffeine content, which makes using green tea extracts or EGCG supplements a more convenient way to add extra polyphenols to your diet. Doses above 500 mg may become problematic.
Astralagus – It’s considered a superherb from Chinese medicine that’s been used for thousands of years as an adaptogen. Astralagus boosts immunity, strengthens the heart, and promotes the flow of energy throughout the body. You can take about 250-500 mg-s as a supplement, ½ tsp as a tincture, or 1-2 tsp of dried root powder.
Here are Some Additional Longevity Supplements to Consider:
Resveratrol – We all know the anti-aging benefits of resveratrol by now. The red wine special...Unfortunately, 1-2 glasses of red wine wouldn’t give you a significant longevity boost and drinking more than that isn’t optimal. Taking resveratrol supplements with medications may cause unwanted side-effects like blood clotting and enzyme blocking. Most supplements have 250-500 mg-s per serving but studies say that to get the benefits of resveratrol you’d have to consume about 2000 mg-s a day. To get that amount, you’re going to have to take a high-quality resveratrol supplement.
Sulforaphane – The cruciferous special...It’s a powerful antioxidant that turns on the Nrf2 pathway with many anti-cancer properties. Cooking broccoli and cabbage triples their sulforaphane content[619]. Unfortunately, frozen veggies deactivate myrosinase, which is an enzyme that creates sulforaphane. Broccoli sprouts, in particular, contain dozens of times more vitamin K and sulforaphane. If you’re not eating a lot of cruciferous or sprouts, then you can take 10 mgs of sulforaphane as a supplement.
Carnosine – It’s a combination of the amino acids beta-alanine and histidine with many anti-aging benefits. Carnosine is most known for protecting against free radicals and AGEs. This will keep the cells healthy and prevents aging of the skin. Naturally found in red meat and animal foods, supplementing carnosine has no side-effects. 7 ounces of beef has about 250 mg-s of carnosine but for optimal longevity, you’d want to aim for about 1000 mg-s a day.
Astaxanthin – Wild salmon’s flesh is slightly pink and reddish – that’s astaxanthin. It’s an incredibly powerful antioxidant and mitochondrial supporter, which is why freshwater fish like trout and salmon are capable of surviving such harsh conditions. Astaxanthin supplementation is great for anti-aging and maintaining muscle functioning. Doses of 4-40 mg-s a day have been shown to be safe. Too much astaxanthin may cause an upset stomach.
Alpha Lipoic Acid (ALA) – Lipoic Acid has anti-inflammatory and anti-oxidant effects on the brain, and other tissue. It helps with fat oxidation, blood sugar regulation, and cardiovascular function. ALA is found in every cell of your body and it can be obtained from vegetables and meat. Therapeutic dosages of ALA range from 600-1800 mg/day with doses above 1200 mg-s causing nausea and itching.
C60 – Buckminsterfullerene, or buckyballs, or C60 is quite a new and unstudied compound. It helps to eliminate superoxide dismutase, which gets created as a by-product of cellular metabolism[620]. This fights reactive oxygen species and promotes longevity[621]. C60 oil should be dissolved in oil with a centrifuge. Pure C60 can be toxic[622]. Usually, as a supplement, C60 comes in either olive oil, avocado oil, or coconut oil. One teaspoon a day is probably enough for experimentation.
Glutathione – The most important antioxidant in the body that’s made of glutamine, glycine, and cysteine. Naturally, glutathione is found in sulfur-rich foods like beef, fish, poultry, and vegetables. Glutathione decreases with age so it’s a good idea to supplement it. Increasing vitamin C and selenium may help co-factor the production of glutathione. Milk thistle and curcumin can also increase glutathione. Glutathione supplement doses range from 50-600 mg/day.
Apigenin – It’s a compound found in plants and vegetables like parsley, onions, fruit etc. with anti-carcinogenic and anti-inflammatory properties. Apigenin is neuroprotective and fights cancer. However, it can be toxic with 100 mg/kg causing liver toxicity in mice[623]. Parsley is 45 mg/g apigenin. It can also be found in olive leaf and artichoke extracts. No need to take additional apigenin supplements.
Quercetin – Flavonoids are amazing anti-aging compounds and quercetin is one of them. In fact, quercetin is the most consumed flavonoids in the human diet[624]. It protects against free radicals and DNA damage. Quercetin is found in elderberries, red onions, garlic, cranberries, kale, hot peppers, kale, blueberries and the skin of apples. Supplementation is generally safe but not very effective because of poor bioavailability.
Melatonin – The main sleep hormone melatonin is also a powerful antioxidant. You don’t want to rely on melatonin supplementation as it may hinder your natural ability to produce melatonin. However, using about 0,3-1 grams on some nights can be useful. Liquid melatonin is absorbed much better and gives a more sustained release.
Spermidine – Originally found from semen, spermidine is a polyamine compound associated with anti-aging and other metabolic benefits. It can also boost autophagy, longevity and assist with circadian rhythm regulation[625]. Foods higher in spermidine are aged cheese, natto, and miso but also beef, mushrooms, salmon roe, wheat germ, and chicken.
Here are Some Supplements for Mitochondrial Support
PQQ - Pyrroloquinoline Quinone is a non-vitamin growth factor that supports mitochondrial function. This will have a compounding effect on everything else you do. Humans can make about 100-400 nanograms of PQQ a day[626], mainly from dietary sources. Consuming 0.3 mg/kg PQQ is safe but 500-1000 mg/kg can cause death in rats[627]. Foods high in PQQ are raw cacao, green tea, fermented foods, and organ meats. Taking about 20 mg of PQQ as a supplement is the optimal dose for an average weighing individual.
CoQ10 – Co-Enzyme Q10 is another mitochondrial supporter and antioxidant. It’s important for energy production and tissue development. Found in fish, red meat, especially organ meats, and fermented foods. CoQ10 comes in two different forms — ubiquinol and ubiquinone. The CoQ10 in your blood consists of 90% ubiquinol and it’s more absorbable. Therefore, ubiquinol CoQ10 supplements are better. Daily dosage ranges from 90-200 mg. Doses over 500 mg-s are also safe.
Nicotinamide Riboside �
�� B vitamins play an important role in energy and nerve functioning. Nicotinamide Riboside (NR) is a form of B3 that gets easily converted into NAD+ and can activate sirtuins. It’s mostly found in cow’s milk, whey protein, and brewer’s yeast. If you’re not eating a lot of animal products or are deficient in B3, then you nicotinamide supplements can work. Doses of 5000 mg/kg haven’t shown increased risk of death or anything like that. Nicotinamide Riboside can increase NAD+ as does Nicotinamide Mononucleotide (NMN).
Pterostilbene – It is a polyphenol that’s chemically similar to resveratrol that can also act as a precursor to NAD. The benefits include improved insulin sensitivity, reduced cholesterol, increased cognition, and antioxidant capacity[628]. High doses of pterostilbene can raise LDL cholesterol but there are no other known side-effects.
Here are Some Synthetic Medication Linked to Longevity:
Metformin – Used for primarily diabetes, a lot of anti-aging enthusiasts are also interested in using metformin. Its main effect is in lowering blood sugar and suppressing insulin. Metformin also inhibits the liver’s glucagon production, which prevents weight gain and blood sugar rises. The most common side-effects include nausea, vomiting, and diarrhea. It can also cause lactic acidosis by decreasing the breakdown of lactate into glucose. Hypoglycemia is another potential issue as well as cognitive impairments. Other than that, it’s deemed safe. I don’t see any practical value in taking additional metformin to lower your blood sugar if you’re already doing intermittent fasting, exercising, and eating low carb.