Top Longevity Supplements to Take in 2024
Summary
TLDR本视频介绍了六种具有长寿益处且证据充分的补充剂:Omega-3s、胶原蛋白肽、NRG1(GLAC)、甘氨酸、肌酸和镁。Omega-3s可降低心血管疾病和神经退行性疾病的风险;胶原蛋白肽改善皮肤健康;GLAC提高谷胱甘肽水平,减少氧化应激;甘氨酸支持胶原蛋白合成和谷胱甘肽合成;肌酸增强肌肉力量和认知健康;镁是关键矿物质,对心脏和糖尿病有益。这些补充剂有助于提升健康和长寿。
Takeaways
- 💊 补充剂市场每年都会出现声称具有长寿益处的新品牌,但大多数缺乏有效性证据。
- 🐟 Omega-3脂肪酸(DHA和EPA)与降低心血管疾病和神经退行性疾病风险有关。
- 🧠 补充Omega-3可以降低心脏病死亡率,改善心血管结果,对2型糖尿病患者有益。
- 🐟 2012年的分析发现,血液中EPA和DHA水平最高的人总死亡率降低15%至18%,心脏病死亡率降低9%至21%。
- 🧬 胶原蛋白肽补充剂可以改善皮肤健康,逆转皮肤老化迹象。
- 🥚 胶原蛋白肽补充剂的剂量范围从2.5克到12克,有助于维持皮肤胶原蛋白水平。
- 💊 GLAC(甘氨酸和N-乙酰半胱氨酸的组合)补充剂可以提高谷胱甘肽水平,对抗氧化应激和炎症。
- 🥚 单独补充甘氨酸有助于胶原蛋白转换、谷胱甘肽合成,并可能减缓衰老。
- 💪 肌酸补充剂可以增加肌肉力量、肌肉质量和减少训练中的受伤风险。
- 🧠 肌酸还可能减缓与年龄相关的疾病,如神经退行性疾病、记忆障碍和中风。
- 🌿 镁是身体必需的矿物质,缺乏可能导致心脏病和糖尿病。补充镁可以降低缺血性中风和2型糖尿病的风险。
Q & A
为什么补充Omega-3脂肪酸对心血管健康有益?
-Omega-3脂肪酸中的DHA和EPA与降低心血管疾病风险和神经退行性疾病有关。补充Omega-3可以降低心脏病死亡率,并改善心血管健康。
Omega-3脂肪酸补充剂对2型糖尿病患者有哪些潜在益处?
-Omega-3脂肪酸可以改善2型糖尿病患者的胰岛素敏感性和脂质代谢。
补充胶原蛋白肽对皮肤有哪些好处?
-胶原蛋白肽可以改善皮肤水分和弹性,有助于逆转皮肤老化的迹象。
为什么胶原蛋白的补充建议从年轻时就开始?
-因为皮肤中的胶原蛋白含量从20多岁开始以每十年约10%的速度减少,到70岁时可能损失高达50%。
GLAC是什么,它如何帮助身体?
-GLAC是甘氨酸和N-乙酰半胱氨酸(NAC)的组合,有助于提高体内谷胱甘肽水平,这是一种重要的抗氧化剂,对预防心血管疾病和神经退行性疾病有益。
补充甘氨酸对健康有哪些潜在益处?
-甘氨酸有助于胶原蛋白的更新、谷胱甘肽的合成,并能平衡蛋氨酸,模拟蛋氨酸限制,这在动物中已被证明可以延缓衰老和延长寿命。
为什么补充肌酸对老年人有益?
-补充肌酸可以增加肌肉力量、肌肉质量和减少训练中的受伤风险,对减少老年人死亡风险有益。
镁对人体健康有哪些重要作用?
-镁是体内几乎所有过程的关键矿物质,镁的缺乏可能会促进心脏病和糖尿病的发生。
补充镁对预防哪些疾病有益?
-补充镁与降低冠状动脉钙化风险、缺血性中风风险以及2型糖尿病风险有关。
Nord Code提供的胶原蛋白产品有哪些特别之处?
-Nord Code的胶原蛋白产品含有额外的5克甘氨酸,有助于满足每天至少12克甘氨酸的需求,以实现最佳的胶原蛋白转换。
SE在视频中提到的长寿补充剂有哪些?
-SE提到的长寿补充剂包括Omega-3脂肪酸、胶原蛋白肽、GLAC、甘氨酸、肌酸和镁。
Outlines
💊 长寿补充剂的有效性与证据
本段落讨论了市场上声称具有长寿益处的补充剂,指出大多数补充剂缺乏有效性证据。以精子素为例,虽然有证据显示其与降低全因死亡率和心血管疾病有关,但补充精子素并没有显示出相同的效果。视频将概述六种有良好证据支持的长寿补充剂。首先是Omega-3脂肪酸,研究表明其与降低心血管疾病和神经退行性疾病的风险有关。Omega-3补充剂(鱼油)在多个随机对照试验中显示出降低心脏病死亡率和改善心血管结果的效果。2020年的荟萃分析也发现Omega-3改善了2型糖尿病患者的胰岛素敏感性和脂质代谢。推荐的EPA和DHA的摄入量为每天1.75至2.5克。其次是胶原蛋白肽,许多人体试验表明其能改善皮肤健康,逆转皮肤老化迹象。胶原蛋白肽的临床试验剂量范围从2.5克到12克,主要氨基酸是甘氨酸,对于胶原蛋白合成至关重要。为了达到最佳胶原蛋白周转,每天至少需要12克甘氨酸,而身体还需要额外3克甘氨酸用于其他重要过程,因此每天至少需要15克甘氨酸。
🏋️♂️ 促进长寿的六大补充剂
第三位是GlycAb,即甘氨酸和N-乙酰半胱氨酸(NAC)的组合,有助于提高体内谷胱甘肽水平。谷胱甘肽是身体的主要抗氧化剂,对预防心血管疾病和神经退行性疾病非常重要。补充GlycAb的随机临床试验表明,它能改善谷胱甘肽缺乏、氧化应激、线粒体功能障碍、炎症、身体功能,并逆转老年人的衰老标志。第四位是单独的甘氨酸,它支持胶原蛋白周转和谷胱甘肽合成,并且通过平衡蛋氨酸和模拟蛋氨酸限制来减缓衰老,这在动物中已被证明可以延长寿命。甘氨酸还对老年人的代谢健康和心血管疾病风险因素有益。第五位是肌酸,研究表明它增加最大肌肉力量、肌肉功率、瘦体重,并减少训练期间的受伤几率。肌酸还有助于减缓与年龄相关的疾病,如神经退行性疾病、记忆障碍和中风。最后是镁,镁是控制体内几乎所有过程的“主矿物”。镁的缺乏可能促进心脏病和糖尿病,而镁摄入量与冠状动脉钙化的风险成反比。镁的最佳食物来源包括南瓜籽、杏仁、菠菜、黑豆、土豆和鲑鱼。
Mindmap
Keywords
💡长寿
💡Omega-3脂肪酸
💡胶原蛋白肽
💡N-乙酰半胱氨酸(NAC)
💡谷胱甘肽
💡甘氨酸
💡肌酸
💡镁
💡随机对照试验
💡荟萃分析
Highlights
Omega-3s are linked to reduced cardiovascular disease and neurodegeneration, with many studies supporting their positive impact on heart health and mortality.
Fish oil supplements with DHA and EPA can reduce mortality from heart disease and improve cardiovascular outcomes, as shown in numerous meta-analyses.
Omega-3s also improve insulin sensitivity and lipid metabolism in type 2 diabetics, making them beneficial for managing diabetes.
People with the highest blood levels of EPA and DHA have a 15-18% lower risk of total mortality and a 9-21% lower chance of dying from heart disease.
Higher blood cell DHA levels are linked to a 49% lower risk of Alzheimer's disease.
Collagen supplements improve skin hydration and elasticity, with benefits observed in as little as 2.5 to 12 grams of collagen peptides per day.
Collagen levels in the skin decrease by about 10% per decade, leading to the recommendation of supplementing with collagen peptides.
GLAC (a combination of glycine and NAC) is highly effective in older adults for improving oxidative stress, mitochondrial function, and reducing inflammation.
Glycine supports collagen turnover, glutathione synthesis, and mimics methionine restriction, which may slow aging and extend lifespan.
Glycine supplementation is associated with improved metabolic health, reducing diabetes, obesity, and hypertension.
Creatine enhances muscle strength, lean body mass, and reduces the risk of injuries, with direct benefits for elderly longevity.
Creatine also has cognitive benefits, improving memory and brain function, especially in older adults.
Magnesium deficiency is common and linked to increased risk of heart disease and diabetes, with optimal intake around 400-500 mg per day.
Magnesium supplementation is associated with reduced risk of ischemic stroke and type 2 diabetes.
Including these six supplements (Omega-3s, collagen, GLAC, glycine, creatine, and magnesium) in a daily routine can provide substantial health and longevity benefits based on solid evidence.
Transcripts
it feels like every year there's a brand
new supplement that's said to have
longevity benefits however in most cases
they have very limited evidence of their
effectiveness for example spermine was
quite popular last year indeed there is
good evidence showing that dietary
spermine intake is associated with lower
all course mortality and cardiovascular
disease however randomize clinical
trials haven't found the same effects
from supplemental spermidine in fact one
study saw that spermidine
supplementation didn't even raise blood
spermine levels even at high doses in
this video I'm going to outline the six
ler supplements that have a good track
record of evidence so make sure to click
a like And subscribe to know how you can
take your health and longivity to the
next level with the latest science
number one Omega-3s there is a strong
link between fish consumption and
reduced risk of cardivascular disease
and neurod degeneration the main reason
for that is thought to be the omega-3
fatty acids DHA and EPA in the fish
supplement in Omega-3s or fish oil has
also been shown to lower mortality from
heart disease in several trials 22 21
metaanalysis of 38 and 40 randomized
control trials found that omega-3
supplementation reduced cardiovascular
disease mortality and improved
cardiovascular outcomes another 2022
metaanalysis saw similar results the
2020 metaanalysis of 26 randomiz control
trials found that Omega-3s also improve
insulin sensitivity and lipid metabolism
in type 2 diabetics meta analysis of
randomiz control trials are considered
to be the highest quality of evidence
and there are dozens of these meta
analysis that that include hundreds of
control trials indicating that Omega-3s
have a positive effect on heart disease
neuro degeneration allil cause mortality
and diabetes a 20121 analysis discovered
that people with the highest blood
levels of EPA and dhaa combined had a 15
to 18% lower risk of total mortality and
9 to 21% lower chance of dying from
heart disease compared to the
individuals with the lowest levels a
2022 study also found that the risk of
Alzheimer's disease among the highest
dread blood cell DHA quantile was 49%
lower compared to the lowest quantile in
fully adjusted models the recommended
intake of EPA and DHA combined to reach
those optimal levels that are associated
with the lowest risk of heart disease
and oral mortality is around 1.75 to 2.5
g a day taking 2 gam of EPA D combined
per day is one of the best daily
supplements you can take for General
heart health brain Health and Longevity
based on the huge amount of evidence
that we have number two collagen there
are many human trials showing that
collagen peptides improve skin health
and reverse signs of skin aing 2023
metaanalysis of 26 randomized control
trials show that hydrolyzed collagen
peptide supplementation significantly
improved skin hydration and elasticity
the reason you want to take collagen
starting at a young age is that your
skin collagen content starts decreasing
in your 20s already at a rate of about
10% per decade by the age of 70 you
could have lost up to 50% of your skin
collagen content the dosages of collagen
peptides in the clinical trials range
from as low as 2.5 g to 12 G from Marine
as well as ban sources the main amino
acid in collagen that is responsible for
collagen synthesis is glycine because
glycine makes up 30% of collagen for
optimal collagen turnover is been found
that you need at least 12 gram of
glycine per day however your body needs
three additional grams of glycine for
other vital processes that increases the
minimum glycin demand to 15 G per day to
cover the optimal collagen turnover of
12 G and 3 G of gluon synthesis your
body can make three gram of glycin a day
itself the brand of collagen I'm using
Nord code actually has an extra 5 G of
added glycine so I'm getting 8 gam of
glycine per scoop you can get the Nord
coat complete collagen from live
healthy.com for/ collections for/ Nord
code and use the code seam 10 for a 10%
discount number three glac I think glac
is one of the most evidence-based ler
supplements there is in humans SOC is
the combination of glycine and N ayine
or NAC both Glycine and Ne help to
increase your body's gathon levels
gathon is called the body's Master
antioxidant GL gathan is very important
in preventing cardiovascular disease and
neurod degeneration randomized clinical
trials on supplementing with glac have
shown that glac improves gathan
deficiency oxidative stress
mitochondrial dysfunction inflammation
physical function and reverses the
Hallmarks of Aging in older adults
whether or not glac is going to work in
younger individuals without any
comorbidities is still up for debate but
it certainly Works after the age of 45
when your gatha levels decrease
naturally number four glycine glycine
alone also has a lot of good evidence
suggesting that it has has lity benefits
the three main reasons you would want to
take glycine are number one it supports
collagen turnover number two it supports
kathon synthesis as we talked about and
number three glycine balances methine
and mimics methine restriction which has
been shown to slow down aging and extend
lifespan in animals it also promotes
aavi which is a cell cleaning mechanism
glycine also appears to have benefits on
metabolic health and cardiovascular
disease risk factors in older adults
glycin levels are inversely associated
with metabolic syndrome and cardiio
metabolic traits supplementing with
glycine improves metabolic syndrome
including diabetes obesity hyper
lipidemia and hypertension there's also
a lot of evidence showing that glycine
also improves insulin sensitivity by
enhancing insulin secretion number five
creatine there's a lot of research
showing that creatine increases maximum
muscle strength muscle power lean body
mass and even reduces the incidence of
injuries during training this can have a
direct longevity benefit as well because
muscle mass and strength are quite
important for reducing the risk of
mortality in elderly people a 2017
metaanalysis on 2 studies found that
creatine increases muscle mass and
strength in older adults a 2021
metaanalysis found the same results
however creatine isn't just for building
muscle and strength creatine is also
formed to slow down age Related
Disorders such as neurod degeneration
memory impairment and stroke in older
people many neurodegenerative conditions
are linked to low brain creatine levels
older adults taking five grams of
creatine a day have been seen to perform
better in memory and cognitive tasks
thus creating improves many aspects of
their physical health such as your body
composition but creatine also has
benefits on your cognitive health and
brain health dietary sources of creatine
are R Meat and Fish but it's very hard
to get the optimal dose of 3 to 5 gram a
day from whole food sources so
supplementing creatine in the elderly
people is definitely worthwhile and
number six magnesium magnesium is the
master mineral that governs pretty much
all processes inside the body a
deficiency in magnesium can promote
heart disease and diabetes unfortunately
about 50% of people don't meet the
recommended daily allowance for
magnesium because magnesium isn't found
in our foods and the soil is also
depleted of this mineral magnesium
intake is inversely associated with
coronary Archy calcification with a risk
being lowest at a dose of 450 Mig of
magnesium a day adding an extra 100 G of
dietary magnesium a day has been
associated with an 8% reduced risk of
ischemic stroke the risk of type 2
diabetes is 23% lower when getting 360
to 770 Mig of magnesium a day compared
to getting only 150 to 260 Mig a day you
need at least 400 Mig of magnesium a day
and optimally up to 500 the highest
magnesium foods are pumpkin seeds
almonds spinach black beans potatoes and
salmon however stress and insulin
resistance increase your magnesium
demand and those people might need up to
600 milligram a day Nord code also has
an amazing magnesium that combines six
different types of magnesium check out
the link in the description this is the
list of the most evidence-based lity
supplements the re as of now all of
these are Staples in my own supplement
routine and I think most people would
see benefits by adding them as well if
you want to check out my full evidence
based longevity routine then check out
my previous video but on end that thanks
for watching this video make sure to
click a like subscribe notification Bell
as well my name is SE stay optimized
stay
empowered
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