New Supplements I've Added to My Routine - Amazing Benefits
Summary
TLDR本视频分享了四种有益健康的补充剂:1. 阿斯达辛,一种强效抗氧化剂,有助于降低胆固醇和血压,改善皮肤健康,并可能延长寿命;2. B族维生素,特别是B12,有助于降低同型半胱氨酸水平,预防心脏病;3. Omega-3脂肪酸,可减少炎症,降低心脏病和糖尿病风险;4. 透明质酸,有助于减少皱纹,保持皮肤水分。这些补充剂基于临床试验和研究,对健康有显著益处。
Takeaways
- 🍀 阿斯塔辛是一种类胡萝卜素,具有强大的抗氧化能力,其抗氧化潜力是维生素C的6000倍,维生素E的100至500倍。
- 🌟 阿斯塔辛具有抗炎、心脏保护和神经保护的临床效益,可降低总胆固醇、收缩血压,并显著降低高风险代谢综合征人群的LDL胆固醇。
- 🌈 阿斯塔辛对氧化脂肪具有保护作用,能显著降低脂质过氧化标志物,对2型糖尿病患者尤其有益。
- 🧏♀️ 阿斯塔辛具有皮肤抗衰老效果,能改善皮肤保湿和弹性,改善光老化皮肤。
- 🐛 阿斯塔辛有延长寿命的数据支持,动物模型显示其能延长雄性小鼠寿命12%,并通过影响线粒体功能延长线虫寿命20%。
- 💊 B族维生素对降低同型半胱氨酸水平至关重要,同型半胱氨酸水平高是心脏病的风险因素。
- 🥩 即使是食肉者,也可能存在B12缺乏的风险,因为肉类中的B12含量并不高,且受抗生素影响。
- 🐟 Omega-3补充剂已被证明能减少炎症,降低心脏病、阿尔茨海默病和糖尿病的风险。
- 🔍 Omega-3指数低是心脏病、神经退行性疾病和全因死亡率的高风险因素,理想的Omega-3指数应在8%至12%之间。
- 💧 透明质酸是一种存在于皮肤、关节、器官和结缔组织中的粘性物质,有助于保持组织水分,减少皱纹和干燥。
Q & A
问题1:为什么作者决定添加虾青素(Astaxanthin)到他的补充剂中?
-作者决定添加虾青素是因为它有强大的抗氧化能力,并且有许多人体临床试验证明了它的抗炎、心脏保护和神经保护作用。此外,虾青素还能改善皮肤健康、延缓衰老并且有可能延长寿命。
问题2:虾青素对皮肤有哪些益处?
-虾青素可以保护皮肤免受紫外线辐射的伤害,改善皮肤的保湿和弹性,并能帮助抗光老化。这些效果已在2021年的多项临床试验中得到验证。
问题3:作者的血液检测显示了哪些问题?
-作者的血液检测显示他的同型半胱氨酸水平略高,达到了12微摩尔每升,这虽然不高,但并非最佳水平。高同型半胱氨酸水平是心脏病的风险因素,理想水平应该低于10微摩尔每升。
问题4:作者为什么开始补充B族维生素?
-由于他的同型半胱氨酸水平偏高,作者决定补充B族维生素,尤其是B12,因为B族维生素可以帮助降低同型半胱氨酸水平。
问题5:Omega-3对健康有哪些主要益处?
-Omega-3可以降低炎症、减少心脏病、阿尔茨海默病和糖尿病的风险。临床试验证明,Omega-3能改善心脏功能,调节脂质代谢,且有助于降低全因死亡率。
问题6:作者的Omega-3指数是什么?
-作者的Omega-3指数为9%,这是最低风险类别。然而他的目标是将该指数提高到11%或更高,因此他开始补充Omega-3以达到这一目标。
问题7:透明质酸(Hyaluronic acid)对皮肤的影响是什么?
-透明质酸能够显著减少皱纹和皮肤干燥,并且有助于维持皮肤水分和弹性。临床试验证明,口服透明质酸可以改善皮肤状况并减少皱纹。
问题8:作者为什么提到鱼油和虾青素的污染问题?
-作者提到鱼油和虾青素可能受到海洋污染物的污染,因此他选择了从浮游植物中提取的低污染虾青素和Omega-3补充剂,这更加环保且污染较少。
问题9:为什么素食者的维生素B12水平高于肉食者?
-研究发现,素食者往往意识到自己从饮食中无法获得足够的B12,因此更有可能补充B12,导致他们的B12水平反而高于以为自己通过肉类获得足够B12的肉食者。
问题10:作者提到的虾青素作为Senolytic的作用是什么?
-虾青素作为一种Senolytic,能够清除衰老细胞(僵尸细胞),这些细胞会在衰老过程中积累。清除这些细胞有助于延缓衰老并改善整体健康。
Outlines
💊 我最近添加的新补充剂——虾青素
在视频的开头,讲述者提到他很少加入新的补充剂,专注于少数几个有科学证据的关键补充剂。近期他开始使用虾青素,这是一种抗氧化剂,具有比维生素C高6000倍的抗氧化潜力。多个临床试验表明,虾青素有抗炎、心血管保护和神经保护的效果,尤其对有代谢综合症风险的人有帮助。此外,它还可以延缓皮肤老化,保护皮肤免受紫外线伤害,同时有动物研究表明它可能延长寿命。
📉 维生素B群与降低同型半胱氨酸
第二段中,讲述者分享了他开始服用维生素B群的原因。在一项全面的血液检测中,他发现自己的同型半胱氨酸水平稍高,而这可能与心脏病风险相关。尽管他的其他心血管健康指标都正常,但为了降低这个风险,他决定添加维生素B群。此外,研究表明,即使吃肉的人也可能缺乏维生素B12,因为现代养殖方式削弱了肉类中的维生素B12含量。
🐟 新添加的Omega-3补充剂
第三段中,讲述者讨论了他为何开始服用Omega-3补充剂。研究表明Omega-3有助于减少炎症、降低心脏病和阿尔茨海默病的风险。尽管讲述者没有相关的健康问题,他通过测试发现自己的Omega-3指数较低,因此决定增加Omega-3的摄入以提高该指数。此外,他提到Omega-3对心血管和神经退行性疾病的防护作用,并提到该指数的提高需要时间。
💧 透明质酸对皮肤保湿和抗衰老的作用
讲述者介绍了他最近添加的透明质酸补充剂。透明质酸主要用于皮肤保湿,随着年龄增长,人体中的透明质酸水平逐渐下降,补充它可以减缓皮肤老化和皱纹的产生。多项临床试验证实了透明质酸对改善皮肤状态的效果,尤其是在40岁以上的人群中。讲述者认为,皮肤的健康不仅仅是外观问题,还反映了生物年龄和整体健康状况。
🧬 总结:我添加的补充剂及其科学依据
最后一段中,讲述者总结了他最近添加到日常中的补充剂,包括虾青素、维生素B群、Omega-3和透明质酸。他强调,选择这些补充剂的依据是科学研究和临床试验的支持,并不是每个人都需要服用这些补充剂。他还鼓励观众查看他之前的视频以了解更多关于延寿的补充剂,并感谢大家观看视频,邀请观众点赞和订阅。
Mindmap
Keywords
💡虾青素
💡同型半胱氨酸
💡维生素B群
💡Omega-3脂肪酸
💡Omega-3指数
💡透明质酸
💡抗氧化
💡寿命延长
💡皮肤老化
💡炎症标志物
Highlights
讲述者提到他不常加入新补品,只专注于十种左右的核心补品,这些补品有科学依据,并有助于实现他的个人健康目标。
他最近加入的第一个补品是虾青素(Astaxanthin),这种类胡萝卜素有极高的抗氧化能力,是维生素C的6000倍,维生素E的100到500倍。
虾青素具有抗炎、心脏保护和神经保护作用,并被证明可以降低总胆固醇、收缩压和低密度脂蛋白(LDL)胆固醇。
2022年的一项元分析发现,虾青素显著降低了丙二醛(MDA)水平,MDA是脂质过氧化的标志,反映了氧化应激的状态。
虾青素在皮肤抗衰老方面也表现出色,有研究表明它可以提高皮肤的保湿性和弹性。
讲述者提到,虾青素能够延长寿命,2023年美国国家衰老研究所的实验发现,虾青素可以延长雄性小鼠的寿命12%。
虾青素是一种清除衰老细胞的补品,有助于清除老化的僵尸细胞,减缓衰老进程。
他还提到,他添加了B族维生素,尤其是因为他的同型半胱氨酸(homocysteine)水平稍高,而高同型半胱氨酸是心脏病的风险因素。
研究表明,每增加5微摩尔的同型半胱氨酸,死亡风险会增加33.6%,因此他希望通过B族维生素来降低这一指标。
尽管讲述者是杂食者,但他发现即使吃肉也可能导致B12缺乏,因为现代饲养的动物体内的B12含量已经减少。
讲述者还开始补充Omega-3脂肪酸,Omega-3的研究显示它可以减少炎症,降低心脏病、阿尔茨海默病和糖尿病的风险。
Omega-3脂肪酸的补充可以提高Omega-3指数,这与心脏病和全因死亡率的降低相关。
他提到他的Omega-3指数目前为9%,在最低风险类别,但他希望将其提高到12%。
补充透明质酸(Hyaluronic Acid)也在他的计划中,因为这种物质随着年龄的增长而减少,补充后可显著改善皮肤状态,减少皱纹和干燥。
他强调皮肤老化不仅是外观问题,还是生物年龄和整体健康的反映,补充透明质酸有助于减缓皮肤衰老。
他总结说,这些补品都有科学证据支持,但并不建议每个人都需要,只适合想要针对性健康改善的人。
Transcripts
I don't add that many new supplements to
my routine nowadays I'm focusing only on
the top 10 or so of the key supplements
that I think have the evidence and will
improve my personal goals however there
are a few supplements that I've added
over the past few weeks into my routine
which I'm going to share with you in
this video and I wish I did it sooner
actually to gain those benefits number
one is asex xanthin asanin is a
carotenoid that gives Salon its pink red
color it's a very powerful antioxidant
that has 6,000 times higher antioxidant
potential than vitamin C and 100 to 500
times higher than vitamin E I've
obviously known about asanin for many
years but recently I stumbled upon
several metaanalysis of human randomiz
control trials that showed how asanin
has quite a lot of health benefits there
are many clinical trials on humans
showing asex xanthin has
anti-inflammatory cardioprotective and
neuroprotective qualities a 2022
metaanalysis of clinical trials showed
asanin lowers total cholesterol systolic
blood pressure marginally and
significantly lowers L cholesterol in
people at high risk of metabolic
syndrome and another 2021 met analysis
of random control trials saw that asanin
supplementation lower diastolic blood
pressure in people with high blood
pressure one particularly interesting
effect of asex xanthin is its protective
effects against oxidized fats a 2022
meta analysis randomiz control trials
found that asanin significantly lowered
melondi alahi which is a marker of lipid
peroxidation that reflects oxidative
stress these effects were particularly
significant ific in people with type 2
diabetes type 2 diabetics also saw a
reduction in other inflammatory markers
such as interlukin six these are all
benefits in people with poor metabolic
health I don't have poor metabolic
Health by any means and I do think that
the benefits of asanin against oxidized
fats is amazing the thing that got me
really interested in asex xanthin where
its skin anti-aging benefits asex
xanthin can protect your skin against
excessive UV radiation from the Sun a
2021 systematic review and meta analysis
of randomiz trials found that oral Las
exed supplementation was able to improve
skin moisturization and elasticity
another 2021 review of clinical trials
saw that asanin improved photoaged skin
skin health is more than just vanity
it's also a reflection of your speed of
biological aging and overall health and
last but not least as the xanthine also
has life extension data from animal
models a recent 20123 the National
Institute on Aging interventions testing
program saw that as zantin extended the
life SP of male mice by 12% now that 12%
doesn't sound like a lot but the ITP
studies are generally very well done and
there aren't many over thec counter
supplements that have even any data
about life extension another 2019 study
on round worms saw that asex xanthin
extended Lipan by 20% by affecting
mitochondrial function so asanin has a
very broad spectrum effect on systemic
aging by affecting your brain function
heart function your skin health and many
other things oh and did I forget to
mention that as examp is also a
senolytic which means that it eliminates
senescent zombie cells that accumulate
during aging this is the reason why I
added asanin to my supplement routine
it's got a lot of human clinical trials
and animal studies showing its benefits
unfortunately like with fish soil aanon
can be often contaminated with
pollutants from the sea usually asanin
is harvested from Krill which is quite a
clean source of Omega-3s and asanin
however Nord code just came out with
their brand new Ultimate Omega formula
harvested from phop Plankton which makes
it much lower pollutants and more
environmentally sustainable Nord Co
Omega formula contains a clinically
relevant dose of Astic xanthin as well
as DHA and EPA the main omega-3 fatty
acids this is the asanin I'm taking
because it's high quality and lap tested
head over to live healthy.com for last
collections for has Nord code with two
o's and use the code seam 10 for 10%
discount number two is B vitamins so
I've never taken B12 or B complex in my
life because I never thought that I need
to and I'm an omor so I eat foods that
contain B vitamins however a few weeks
ago I got a comprehensive blood panel
and it showed my homoy levels was
slightly higher than what's optimal all
my other markers for cardiovascular
disease like cholesterol apop
inflammation and LPA were optimal but my
homosysteine was 12 micro moles per
liter which isn't bad but it's not the
lowest risk either High homocysteine
levels are a risk factor for heart
disease and ideally it should be below
10 micromoles a 2017 meta analysis of
prospective studies found that homos
levels are associated with higher all
cause mortality risk in a linear fashion
with every five micromold increase in
homoy increasing the risk by 33.6% so
ideally your homocystein should be
closer to five rather than 12 there are
some possible genetic reasons why
someone's homoy levels could be elevated
it has to do with methylation and even
exercise can increase your homoy levels
because I do exercise a lot and I might
have some poor methylation genes but I
do eat plenty of B vitamins from my
dietary sources and the blood work also
showed that my B vitamins were generally
normal as a way to try and get my homoy
levels lower I added a b complex to my
routine I'm already taking a lot of the
other supplements that help to lower
homocysteine such as Glycine and
trimethyl glycine but I've never taken a
b supplement in my life before so I
decided to test it I also found research
that Omniverse who eat meat are still at
a higher risk of B12 deficiency a 2018
Adventist Health study saw that vegan
participants had the highest B12 levels
they had 292 picr per milliliter
compared to the omnivores 256 pic per
milliliter the biggest predictor of
serum B12 levels was B12 supplementation
independent of dietary B12 source so the
reason the vegans had the highest B12
levels was that they're more likely to
supplement with B12 because they know
that they're not getting it from their
food whereas Omniverse they think that
they're getting B12 from their meat and
they don't supplement it so their B12
levels were lower the reason meat
doesn't even contain that much B12
anymore is is because of antibiotics
that kill the B12 producing bacteria in
farm animals a 2013 meta analysis saw
that doubling dietary B12 intake only
increased B12 Levels by 11% 13% in the
elderly and 8% in adults so eating more
B12 doesn't appear to raise your B12
levels that much number three are
Omega-3s I have previously mentioned
that I started taking Omega-3s but it's
still a relatively new phenomenon for me
because I haven't been taking any
Omega-3s for the last you know 8 to 10
years the reason I started taking
Omega-3s is because again the research
that I saw supplementing with Omega-3s
has been shown to reduce inflammation
reduce the risk of heart disease
Alzheimer's and diabetes in dozens of
clinical trials over the last few
decades I have made some videos about
Omega-3s before but here are the
highlights of the biggest studies a 2024
meta analysis of clinical trials found
that omega-3 supplementation improves
heart function reduces inflammation and
decreases the risk of heart disease
events in patients of heart failure a
2020 meta analysis of randomiz control
trials conclude that that Omega-3s might
improve insensitivity and lipid
metabolism in type 2 diabetics again I
don't have any of those problems but
there's also a lot of research about the
protective effects of Omega-3s against
heart disease and neurod degeneration
and even old cause mortality a 2021
analysis discovered that people with the
highest blood levels of EPA and DHA
which are the main omega-3 fats had a 15
to 18% lower risk of total mortality and
they were 9 to 21% less likely to die
from heart disease compared to the
individuals with the lowest levels the
amount of EPA and DHA in red blood cells
is called the omega-3 index and if your
omega-3 index is low then that is
considered a risk factor for heart
disease neuro degeneration and all cause
mortality the optimal omega-3 index
associated with the lowest risk is
somewhere between 8 to 12% and an
omega-3 index below 4% is linked to
higher risk people with the highest
omega-3 index over 6.8% compared to
those with the lowest less than 4.2%
have been seen to have a 33% lower risk
of all cause mortality and 39% lower
risk of incident cardiovascular disease
I recently tested my omega-3 index and
got a result of 9% which is in the
lowest risk category my Omega 6 to3
ratio was also 2.7 to1 which is also in
the lowest risk category however my goal
is to get an omega-3 index of at least
11% and ideally 12% and the only
reliable method of getting there is
omega-3 supplementation like I said I
haven't been taking any Omega-3s for the
last last 8 to 10 years so the problem
is that it takes quite a long time to
increase your omega-3 index because your
red blood cells they have a turnover
rate of 6 months this means that it
takes months to raise your omega-3 index
so it's better to like start immediately
a 2022 study also found that the risk of
Alzheimer's disease among the highest
dreed blood cell DHA quantile over 6.1%
was 49% lower compared to the lowest
quantile less than 3.8% in fully
adjusted models my results were 6.3% for
DHA which is the highest group but I
wish it was a bit higher so I'm taking
the Omega-3s from Nord code to increase
my omega-3 index and it's a low
contamination and low oxidized Source
number four is hyaluronic acid
hyaluronic acid also called hyaluron it
is a gooey substance found in the skin
joints organs and connective tissue it
maintains hydration of the tissue by
making them hold onto water hyaluronic
acid in the skin starts decreasing after
the age of 25 and a 75-year-old person
has 1/4 of the pic acid as someone who's
19 years old like with collagen it's
something you don't want to play catchup
with because it's much better to be
ahead of the curve oral supplementation
of hyic acid in human chical trials has
found that it significantly reduces
wrinkles and dryness compared to Placebo
in a 2021 randomus control trial they
found at 120 mg per day of hyaluronic
acid for 12 weeks improved skin
condition and decreased wrinkles in 40
healthy Asian people between the ages of
35 and 64 another 2017 clinical trial
saw similar results but a higher
molecular weight huic acid showed
greater effects again skin aging and
wrinkles are much more important than
just the Aesthetics it's also reflection
of biological aging overall these are
the supplements that I've added to my
routine over the past few weeks and
months like I said I wouldn't take them
unless they had the clinical evidence
I'm not saying that you need to take
them but they do have evidence that they
work if you want to know the top
longevity apps to take then check out my
recent video about it all than that
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