Top Longevity Supplements to Take in 2024

Summary

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

00:00

💊 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。

05:01

🏋️‍♂️ 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。

Keywords

💡长寿

长寿是指延长生命和健康寿命的过程。在视频中，长寿是讨论的主题，涉及多种补充剂和它们对健康和寿命的潜在益处。例如，Omega-3脂肪酸被提到可以降低心血管疾病和神经退行性疾病的风险，从而有助于长寿。

💡Omega-3脂肪酸

Omega-3脂肪酸是一类多不饱和脂肪酸，包括DHA和EPA，它们对心脏健康和大脑功能至关重要。视频提到，Omega-3补充剂可以降低心脏病死亡率，并改善心血管结果，这与长寿的主题紧密相关。

💡胶原蛋白肽

胶原蛋白肽是皮肤健康和抗衰老补充剂的主要成分。视频中提到，胶原蛋白肽可以改善皮肤水分和弹性，这是维持年轻外观和可能与长寿相关的一个方面。

💡N-乙酰半胱氨酸(NAC)

N-乙酰半胱氨酸(NAC)是一种补充剂，与甘氨酸结合形成GLAC，有助于提高体内谷胱甘肽水平。谷胱甘肽是一种重要的抗氧化剂，有助于预防心血管疾病和神经退行性疾病，这与长寿和健康老化的目标一致。

💡谷胱甘肽

谷胱甘肽是体内的一种主要抗氧化剂，有助于预防氧化应激和细胞损伤。在视频中，补充GLAC（含有NAC和甘氨酸）被认为可以提高谷胱甘肽水平，从而有助于延缓衰老过程。

💡甘氨酸

甘氨酸是一种氨基酸，对胶原蛋白合成和谷胱甘肽生产至关重要。视频中提到，甘氨酸补充剂有助于支持胶原蛋白的周转和谷胱甘肽的合成，这与维持健康的皮肤和可能的长寿有关。

💡肌酸

肌酸是一种在肌肉中发现的天然物质，可以增加肌肉力量和肌肉质量。在视频中，肌酸被提到可以减少老年人的肌肉减少症和提高认知功能，这与维持身体和认知健康以实现长寿的目标相关。

💡镁

镁是一种必需的矿物质，对许多身体过程至关重要。视频指出，镁的摄入与心脏病和糖尿病的风险成反比，镁的补充可能有助于预防这些疾病，从而有助于长寿。

💡随机对照试验

随机对照试验是一种科学研究方法，用于测试医疗干预措施的有效性。在视频中，提到了多个随机对照试验来支持Omega-3、胶原蛋白肽和肌酸等补充剂的益处，这些试验的结果支持了视频中讨论的长寿主题。

💡荟萃分析

荟萃分析是一种统计方法，通过合并多个研究的结果来评估干预措施的效果。视频中提到了多个荟萃分析，这些分析支持了Omega-3脂肪酸、胶原蛋白肽和肌酸等补充剂对心脏健康、皮肤健康和肌肉力量的积极影响，这些都是长寿的关键因素。

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

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