What Supplements to take on CR
I had this question the other day and it’s been a while since I updated on my supplement regimen, so before I do, I’ll talk a little about my feeling towards taking supplements while practicing calorie restriction and what supplements I take and recommend for people practicing calorie restriction or on a raw food, vegan diet.
Avoid the Hype with Supplements
When I first started to read about supplements I was very excited to learn about all the amazing benefits and how they were little miracles in a bottle. Back then in 2005 the research on Resveratrol was only just starting to ramp up. Scientists had discovered that it was Sirtuin Activator and speculated that it might let one get the benefits of calorie restriction without having to actually do the diet. All one had to do was take a supplement or a pill that would be developed and be more powerful. So as it turns out, resveratrol only benefits obese mice placed on a very bad diet. In mice on normal diets, the resveratrol had no effect on longevity.
This story with regards to supplements is repeated over and over again. At first everyone is excited that we might be on to something that works and will cure people of all their health problems, and then a well-designed study looks at the supplement in question and there is no effect. And what’s scary is that some supplements actually reduced lifespan in long lived mice and calorie restricted animals.
So given that I am skeptical about supplements, you would think that I skip them and not bother. Well, there are supplements that I think do have fairly good evidence, and also won’t do any harm in the long term. I mean, the last thing I want is to take something and then it blocks the life-extending effect of calorie restriction. So anyway, below is a list of the supplements that I feel are needed, safe, and most likely beneficial.
Vitamin B12: If you are vegetarian or vegan I think that it is a very smart idea to take vitamin B12. It is water-soluble and you can take so much of this that you don’t really need to worry about getting into toxicity issues. As you know, I am a strict vegetarian and “mostly” vegan, so I take a Methylcobalamin (B12) supplement.
Magneisum Citrate: When I started calorie restriction I ran into problems with magnesium. Despite me getting plenty in my diet, I had magnesium deficiency symptoms that went on for almost a year before I figured out the cause. Within a very short period of supplements, the symptoms went away and have not returned in 8 years. Magnesium is also just calming and makes you feel relaxed.
Vitamin D3: I tend to do a lot of work indoors and go through periods where I am a night owl, and don’t get much sun, so taking a vitamin D3 supplement is important for me. I find that it helps improve my mood so much. Also, many people here in the UK don’t get enough even when they are outside often. Vitamin D3 is important for bones, immune system, and well-being. A few studies have also shown it to be very effective in preventing cancer and the recurrence of various cancers. I take at least 2000 IU a day.
Zinc: On a plant-based diet I get a lot of copper and not enough zinc. Since copper and zinc compete for the same pathway, it is crucial to get the correct ratio. It’s recommended that we have zinc-copper ratio of 8:1 to 10:1 — so at least 8 mg of zinc for every 1 mg of copper in your diet. I use CRON-O-METER to find out how much I am getting of each.
Allicin Max: The only stabilized allicin supplement out there and is one of my favourite supplements ever. I cannot tell you how many times I feel it has saved my from falling ill with colds. I take it every day now to protect myself, and I truly believe that it has helped me so much.
I had a bacterial infection years ago and nothing would work, no matter how many antibiotics I was given. I decided to try this supplement after a friend recommended it to me. Before I took it I decided to do some research and found that it acted synergistically with antibiotics to clear infections, by lowering the minimum inhibitory concentrate (MIC) and reversing resistance. In studies it worked on its own as a quorum sensing inhibitor and thus the bacteria cannot communicate well or create a strong biofilm, leaving them vulnerable to the immune system and antibiotics. I’ve had multiple bladder infections growing up and had to resort to antibiotics (they say once you get one, 50% of people have a recurrence), but eventually they became less effective. Trimethoprim stopped working, so I tried Doxycycline (sometimes long term low-dose) and it was great at first, but it was slowly losing its potency. E coli was the problem (causes 90% of UTI’s); and it was becoming resistant.
I was already taking other supplements like AHCC and/or Beta glucans to help with the immune system while taking those antibiotics. And I believe they did help clear it up fast, but for some reason it kept coming back. Ever since I added the Allicin to the mix, it wiped it out and has not returned in years! I’m sure Allicin helped me get rid of the problem for good.
Check out what others are saying about it also… It is available in creams and supplement form. (make sure you get Allicin Max if you’re in the UK and make sure the product contains allisure) It was also featured in the news a few years ago
Probiotics: I’ve taken probiotics for years because of my history with antibiotics. Although I’ve never felt any big negative side effects on my digestive system from taking antibiotics in the past, I’m sure things were out of balance because of other signs. I take at least one 30 billion CFU probiotic supplement every day, so this may have prevented the negative effects of antibiotics. Before I was vegan I would get much of my good bacteria from probiotics yogurts.
My Thoughts on Anti Ageing Supplements
Be careful. There’s a lot of misinformation out there that you want to avoid. Calorie restriction is still the most effective method to extend lifespan. You don’t need to take a huge stack of supplements. If we are to find something that mimics the effect of calorie restriction in extending lifespan, it is likely to come out of the science lab. The closest and most encouraging news lately is about something called Rapamycin. It is a TOR inhibitor and used to help people who have organ transplants. In animal experiments they’ve found that it extends lifespan, even when given late in life. And synthetic versions of this are being developed and tried in older people. There is also a study in dogs to see if it extends lifespan. Keep an eye out for news on Rapamycin!
1. Dietary supplementation with Lovaza and krill oil shortens the life span of long-lived F1 mice
2. Influence on Longevity of Blueberry, Cinnamon, Green and Black Tea, Pomegranate, Sesame, Curcumin, Morin, Pycnogenol, Quercetin, and Taxifolin Fed Iso-Calorically to Long-Lived, F1 Hybrid Mice http://www.ncbi.nlm.nih.gov/pubmed/23432089
3. Lifespan effects of simple and complex nutraceutical combinations fed isocalorically to mice.