“Must Take” Supplements & Medicines

[Mark Farmer]

We’ve all likely heard of Bryan Johnson, the longevity fanatic and guru with a $2 million health protocol. Cool: we all know that if we worked out hours a day, got 10 hours of sleep, had no stress and an on-call doctor and masseuse, we’d all be healthier.

And we all know we need more exercise, sleep, vegetables, fiber, and lean meats.

But what fascinates me is what substantial can I do for my health WITHOUT hours of exercise or more lousy tasting vegetables.  And without taking 100 supplements for $1000 a day (literally what Bryan does).

Here’s my list of the top-rated cheap supplements, roughly in order of the most substantial clinical evidence:

• Creatine: Widely studied for supporting increases in muscle (even without exercise), brain health, high-intensity exercise capacity, muscle strength, and cellular energy.
• Omega-3 Fatty Acids: Supports cardiovascular health, helps manage triglycerides, and reduces systemic chronic inflammation [1, 2], optimize lipid panels, and support brain health. [1, 2]
• Magnesium: Involved in over 300 bodily reactions, supporting muscle recovery, nerve function, sleep quality, and healthy blood pressure. [1, 2]
• Vitamin D3 + K2: A critical fat-soluble combination ensuring that calcium is absorbed properly into the bones rather than depositing in the arteries. [1, 2] Essential for bone health, immune function, and testosterone support for men, those with limited sun exposure, or those over 50.
• Zinc: Plays a critical role in immune defense, prostate health, and testosterone production. [1]
• Tadalafil: FDA-approved for both men and women: clinical studies associate use with an overall reduction in cardiovascular events and strokes. [1, 2, 3] May help with sexual function (men: sexual health and function; and women: Small, limited studies suggest daily low-dose tadalafil may help with physical arousal, vaginal lubrication, genital sensitivity, bladder control in certain women).
• Glycine: An amino acid that acts as a vital precursor to glutathione (the body’s master antioxidant) and supports cellular repair, collagen synthesis, and sleep quality. [1, 2]
• Astaxanthin: A highly potent antioxidant carotenoid that protects cellular membranes from oxidative damage and supports skin and mitochondrial health. [1, 2]
• Lutein and Zeaxanthin: Carotenoids that accumulate in the eyes and brain, utilized primarily to protect against blue light damage, mitigate macular degeneration, and support cognitive processing. [1, 2]
• Methylated B-Vitamin Complex: Used as needed to maintain optimal methylation pathways, regulate homocysteine levels, and support nerve health and cellular energy. [1, 2]
• Losartan (an angiotensin receptor blocker) frequently used by the nearly 50% of Americans with high blood pressure was found in a National Institutes of Health-funded study to activate health-promoting brown adipose tissue (brown fat), which boosts metabolism, energy expenditure, and has been linked to lower rates of anxiety and depression. [1]
• GLP-1 receptor agonists (frequently used for diabetes and weight loss) have been shown to provide meaningful reductions in blood pressure and cardiovascular risk beyond weight loss alone by promoting blood vessel widening and reducing sodium intake [1, 2] as well as potentially decrease cravings for alcohol. Systemic Anti-Inflammation and Joint Relief can curb cravings and reduce the desire for alcohol, nicotine, and other substance treating moderate to severe obstructive sleep apnea in adults with obesity may lower the risk of neurodegenerative conditions like dementia and Alzheimer’s disease

Important Safety Guidelines

Medication Interactions: Many supplements (such as saw palmetto, high-dose zinc, or vitamin K) can interact negatively with prescription blood thinners, blood pressure drugs, or heart medications.

Consult a Doctor: Always talk with a primary care provider or pharmacist before starting a new supplement regimen to check for individual deficiencies.

Which of these do you take? Which do you recommend?

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