The primary longevity complement Attia lists is fish oil (Carlson’s
model EPA and DHA). In an interview I just lately did with William
Harris, Ph.D. — an internationally acknowledged professional on omega-3
fatty acids and the inventor of the Omega-3 Index take a look at — he careworn that greater omega-3 ranges have been
persistently linked to higher well being and longer life spans. You may
order the take a look at with none physician’s order for $49.95 at their web site. EPA and DHA protects well being and promotes longevity by:

• Thinning your blood, which discourages inappropriate clotting that may
  result in a stroke or coronary heart assault
• Decreasing serum triglyceride ranges
• Serving to to decrease blood stress, partially by bettering the well being of
  the liner of your blood vessels in order that they will chill out higher
• Anti-inflammatory results — For instance, offered you will have sufficient EPA
  and DHA in your membranes, when an inflammatory insult happens,
  metabolites of the EPA and DHA — resolvins and protectins — can be
  synthesized. As their names indicate, these metabolites assist shield
  in opposition to and resolve irritation. When you do not need ample
  omega-3, the inflammatory response persists longer and may turn into
  continual
• Serving to the mitochondrial membrane course of power — Bettering the
  fluidity and suppleness of the mitochondrial membrane permits enzymes
  and the opposite proteins embedded within the membrane to function extra
  easily
• Including structural stability to mitochondrial membranes — When loaded
  with omega-3, the membrane permits these brokers to maneuver freely,
  permitting every thing to work because it ought to

Why Fish Oil Is Not an Preferrred Omega-3 Supply

Whereas most attain for fish oil to extend their omega-3 stage, this
isn’t your best option. In reality, most fish oils are artificial ethyl
esters, and ethyl esters are very totally different from the triglyceride and
phospholipid types omega-3 present in sea meals. Primarily based on the EPA content material
he cites, I think Attia is taking the Elite EPA product from Carlson,
which is an ethyl ester type.

Seafood accommodates roughly 50/50 triglycerides and phospholipids. Krill oil additionally delivers omega-3 primarily within the phospholipid type, which
makes it a superior option to fish oil. There’s additionally proof suggesting
that the naturally occurring phosphatidyl-choline in krill oil has
vital well being advantages. Krill oil additionally has the advantage of naturally
occurring astaxanthin, a potent antioxidant that helps hold the oil
recent longer.

Ethyl ester, in the meantime, is a very artificial product. It begins out
as a uncooked fish oil which is then processed to separate the fatty acids
from the triglycerides. An ethyl group (ethanol) is then added to the
fatty acids, which permits for the additional chemical separation of
non-omega-3s and the omega-3s, in order that you find yourself with a concentrated
type of omega-3.

One drawback with ethyl esters is that they’re poorly absorbed, so until
you are taking it with a fatty meal, most of it can go proper by means of you.
It’s additionally susceptible to rancidity, which doesn’t do your well being any favors.

Ideally, you’d wish to get most of your omega-3 from cold-water fatty
fish like wild-caught Alaskan salmon, sardines, herring and mackerel,
for instance. So, whereas I agree that omega-3 is a crucial nutrient for
optimum well being and longevity, I disagree with the advice to get
it from artificial fish oil.

Omega-3 Dosing

I additionally consider Attia is taking an excessive amount of fish oil. He estimates he takes
about 2 grams of EPA and 1.5 grams of DHA per day to achieve his objective of a
crimson blood cell (RBC) membrane focus of 12%. Analysis1 has proven that an index higher than 8% is related to the
lowest threat of loss of life from coronary heart illness whereas an index beneath 4% locations
you on the highest threat of coronary heart disease-related mortality.

Even Harris, who invented the Omega-3 Index take a look at that measures your RBC
focus of omega-3, solely recommends 1 gram of fish oil, and
prefers to get it from seafood.

I consider something over 1 gram might be dangerous, as a result of EPA and DHA are
each polyunsaturated fat (PUFAs) and, like linoleic acid (LA), are vulnerable to oxidation and the manufacturing of
harmful aldehyde metabolites.

Vitamin D

Vitamin D is subsequent. Attia takes 5,000 IUs a day, which I think is way
too low until he additionally will get a great deal of solar publicity. He doesn’t point out
solar publicity in any respect, although, so it’s most likely not a part of his day by day
routine.

The perfect dose for many adults of regular weight is 6,000 IUs a day,
7,000 IUs for those who’re obese, and eight,000 IUs a day for those who’re overweight. At
these dosages, most individuals can attain a minimal blood stage of 40 ng/mL
(100 nmol/L),2 which is the decrease cutoff for sufficiency. Different analysis
suggests you might want as a lot as 9,122 IUs per day to achieve 40
ng/mL.3

Most undoubtedly, the standard declare that you simply solely want a couple of hundred
IUs per day — which remains to be touted by medical professionals in
media4 — is totally inaccurate and is predicated on a statistical
error5 that for some purpose has by no means been formally corrected.

Curiously, Attia takes the vitamin D reluctantly, as he’s believes
most vitamin D research “have been poorly carried out.” In consequence, he’s not
satisfied that vitamin D supplementation is all that vital. The
purpose he takes it’s as a result of whereas he’s uncertain of the advantages, he’s
certain the dangers of taking vitamin D are minuscule.

What he appears to be lacking is the unimaginable physique of analysis exhibiting
the advantages of getting optimum vitamin D ranges from solar publicity — not
a complement. Your vitamin D stage is mostly a biomarker for solar
publicity. But Attia fails to acknowledge the advantages of solar publicity altogether.

Your finest guess is to get your vitamin D stage examined twice a 12 months. Primarily based on the analysis of wholesome populations that
get loads of pure solar publicity, the optimum vary for normal well being
seems to be someplace between 60 and 80 ng/mL (150 to 200 nmol/L). You
can order a vitamin D take a look at with none physician go to on the omega 3 take a look at web site for under $49.95.

Magnesium

Relating to Attia’s magnesium advice, we’re totally
aligned. Magnesium is the fourth most plentiful factor in your physique6 and one of many seven important minerals we can’t stay
with out.7

It’s concerned in a whole bunch of biochemical reactions within the physique,8 and deficiency can contribute to vital well being
issues.9 It’s obligatory for the wholesome functioning of most cells, and
particularly your coronary heart and muscular tissues.10 Low ranges can impede each mobile metabolic perform and
mitochondrial perform.

In response to one scientific evaluate11,12 that included research relationship way back to 1937, low magnesium
may very well be the best predictor of coronary heart illness. Analysis
printed in 201713 exhibits even subclinical magnesium deficiency can compromise
cardiovascular well being.

Attia takes about 1 gram of elemental magnesium per day from three
totally different sources: SlowMag (a gradual launch model), magnesium L-threonate
and magnesium oxide. Of those, my favourite is L-threonate, because it seems
to make its method into your mind one of the best.

B Nutritional vitamins

B nutritional vitamins are additionally vitally vital. Attia takes methylfolate and
methylcobalamin (methylated vitamin B12) day by day, and 50 milligrams of B6
thrice every week.

Personally, I consider a B advanced is an effective choice for most individuals, as
you actually need all of the B nutritional vitamins, not only one or two. That stated,
Attia does point out that the rationale he takes the folate and B12 to maintain
his homocysteine stage beneath 9. Elevated homocysteine is a threat issue
for coronary heart illness.

I additionally advocate taking 50 mg of niacinamide (aka nicotinamide, a type of niacin or vitamin B3) two to 3
instances a day, because it performs a significant position in producing power in your
mitochondria.

With out it, your mitochondria merely can’t make power effectively.
Niacinamide can also be a precursor to NAD+, which can also be tightly
correlated with complete ATP manufacturing. NAD+ additionally acts as gas for
longevity proteins referred to as sirtuins.

Due to its results on power manufacturing and NAD+, niacinamide may be
helpful within the prevention and/or remedy of a protracted checklist of continual
circumstances, together with weight problems,14,15 insulin resistance and diabetes,16,17 neurodegeneration18 and neurological circumstances comparable to Alzheimer’s and ischemic
stroke,19,20 coronary heart failure,21,22 leaky intestine,23,24 glaucoma,25,26 declining testosterone ranges,27,28 most cancers,29,30 kidney illness,31 alcoholic- and nonalcoholic liver illness,32,33 and even COVID-19.34

Your NAD ranges dramatically decline with age. It’s additionally used up by DNA
restore enzymes and enzymes concerned in irritation and immunity, such
that continual irritation, or acute sickness in outdated age, can quickly
lead to depletion.

Attia doesn’t point out niacinamide in his quick dialogue about B
nutritional vitamins, and it’s doable he may not remember that niacinamide is
top-of-the-line, to not point out most cost-effective, methods to spice up NAD+.
It’s far superior to each nicotinamide riboside (NR) and nicotinamide
mononucleotide (NMN).

Aspirin

I additionally agree together with his advice to take a child aspirin daily. He takes it for cardiovascular safety, though he
admits the proof base for that is mild. He additionally stresses that the
potential CV advantages should be weighed in opposition to the danger of bleeding.

In response to a 2009 paper,35 long-term low-dose aspirin remedy practically doubles your threat for
gastrointestinal bleeding.

Utilizing aspirin together with SSRI antidepressants has been proven to
enhance your threat of irregular bleeding by 42%, in comparison with these taking
aspirin alone,36 and taking aspirin (325 mg/day) with Plavix has been proven to
practically double your threat of main hemorrhage and considerably enhance
your threat of loss of life, whereas not affecting your threat of recurrent stroke to
any vital diploma.37

That stated, aspirin could produce other advantages as properly. Importantly, it
helps enhance the oxidation of glucose as gas on your physique whereas
inhibiting the oxidation of fatty acids, particularly linoleic acid.

As I’ve talked about many instances earlier than, probably the most foundational
methods to enhance your well being is to decrease your linoleic acid consumption,
however because you’re all the time going to get some out of your meals, and linoleic
acid stays in your mobile membranes for as much as seven years, a day by day
low-dose aspirin routine could assist forestall among the harm within the
meantime by limiting its launch out of your fats cells.

It’s because aspirin has an anti-lipolytic impact, so it helps decrease
each the availability of fats to the cell and the extreme oxidation of fat.
It’ll additionally decrease your baseline cortisol, not directly by decreasing
irritation, and instantly by inhibiting the enzyme
11-beta-hydroxysteroid dehydrogenase Kind 1. This enzyme synthesizes
lively cortisol from the inactive precursor cortisone. Cortisol promotes irritation, so you do not need elevated ranges.

Buying Tips

Whereas selecting out aspirin would possibly look like a simple factor to do, there
are, in reality, some vital concerns to bear in mind. First,
keep away from coated extended-release aspirin. It’s not really helpful because of the
components they put in it.

Quick-release aspirin made with cornstarch is the popular model,
however it could actually now be laborious to seek out. Look fastidiously on the checklist of inactive
components. I personally use a USP grade aspirin which is the best
grade and use one scoop twice a day which is about two-thirds of 1
aspirin a day. 

Ashwagandha

Ashwagandha is one other good advice. It’s an apoptogenic herb, that means
it helps your physique adapt to emphasize by balancing your immune system,
metabolism and hormonal techniques. The basis accommodates the best
focus of lively components that modulate hormones, together with
thyroid hormone, estrogen, progesterone and testosterone.

Naturally occurring steroids referred to as withanolides in ashwagandha additionally
suppress pathways liable for a number of inflammation-based sicknesses
comparable to arthritis, bronchial asthma, hypertension, osteoporosis and most cancers.

Ashwagandha additionally helps sexual and reproductive well being in each males and
girls. In males, it helps enhance testosterone ranges, and has been proven to
enhance semen high quality in infertile males.

In girls, ashwagandha’s capability to rebalance hormones (together with thyroid
hormone, estrogen and progesterone) has been proven to enhance polycystic
ovary syndrome and relieve menopausal signs.

Ashwagandha additionally has pure ache reliever (analgesic) and rejuvenating
properties, and may promote normal well being when used often. Whereas
some adaptogens are stimulants in disguise, this isn’t the case with
ashwagandha. It may give your morning train routine a lift, and when
taken previous to mattress it could actually assist you to get a very good night time’s sleep as properly.

Glycine

Attia additionally takes glycine at night time, which is a wonderful advice. Nonetheless, at simply
2 grams, he’s critically underdosing until he’s additionally taking giant
quantities of collagen or gelatin, which I doubt as he by no means mentions it. A
therapeutic dose is nearer to 10 to fifteen grams.

Collagen accounts for about 30% of the full protein in your physique, and
practically one-third of the amino acids in collagen is glycine. One of many
main functions of collagen is to supply structural help and
power to your tissues, comparable to your hair, pores and skin, nails, bones,
tendons, ligaments and cartilage.38,39,40 Ample collagen consumption permits these tissues to stretch whereas
nonetheless sustaining tissue integrity.

Glycine additionally helps scale back irritation and oxidative harm, because it
inhibits the consumption of nicotinamide adenine dinucleotide phosphate
(NADPH). NADPH is used as a reductive reservoir of electrons to recharge
antioxidants as soon as they turn into oxidized.

Glycine additionally has cell-protective, and anti-stress results,41 and has been proven to increase lifespan in animal research and
mitigate continual illness and incapacity, thereby rising healthspan.
You want at the least 12 grams of glycine day by day for optimum collagen
turnover, plus one other 3 grams per day to type glutathione.

Phosphatidyl Serine and Probiotics

I additionally agree with the advice for the phosphatidyl serine. This
is one thing I additionally take. Phosphatidyl serine is a element of the cell
membrane, and is concerned in cell cycle signaling and apoptosis
(programmed cell loss of life).

It’s notably vital for mind well being and is often used to
forestall age-related declines in reminiscence and cognition. Some additionally use it
to spice up athletic efficiency, and to ameliorate signs of ADHD.

Lastly, he’s experimenting with a model probiotic particularly for
glucose management. I consider there are much better causes to take a
probiotic, the principle one being to optimize your microbiome and restrict
endotoxin manufacturing, which is a significant contributor to many ailments.