#365 Longevity Supplements If You're 70 Years Old, How to Raise Low Body Temperature - Q&A

Siim Land (0:00)

What kind of supplements should you take when you're 70 years old? How much drink training is too much? These are some of the topics we're going to discuss in this Q&A episode. If you want to ask me a question in the future, then make sure you follow me on Instagram, where I do those Q&As regularly. All right, the first question is, best supplements for a 70 year old? NMN, creatine, glycine, fish oil, anything else crucially beneficial?

So you did hit a few of the supplements that I would certainly take if I were to be 70 years old.

And they are, let's say, you know, NMN is something for sure, because your, let's say, natural NMN levels do start to decline already in your 40s. And I personally think that even like starting in your 40s, you could start to take NMN or nicotinamide riboside, it doesn't really matter, pretty much on a daily basis, to support the NMN, like increasing the NMN levels and maintaining them. Of course, if you're younger than that, then you could also already take NMN on and off. I think that it's not needed at that age yet. You can take niacinamide, which is much cheaper, and another pathway for recycling NAD. So you can take niacinamide for that sake.

But in your 70s, let's say, your natural NAD levels were already pretty low, and it might not be enough to support that with only the recycling pathway. So in that sense, you could take like 1,000 milligrams of NMN on a daily basis. Now, the issue with the taking NMN is that it does deplete your methyl donors as well. So if you are taking any of these NAD boosters, then you want to counteract some of the methyl donor loss with taking TMG. So trimethylglycine is kind of the best methyl donor for that, and 1,000 milligrams of trimethylglycine. First of all, it's also going to reduce your homocysteine levels, and it might have some athletic performance benefits as well for muscle strength.

But if you're taking NMN, then you certainly would need to take 1,000 milligrams of trimethylglycine as well.

The second supplement that you mentioned, creatine.

Yes, I think creatine is very beneficial for anti-aging, especially with regard to the fact that your muscle strength and muscle mass, especially muscle power, decrease with age as well. So from a physical side, you lose muscle strength, muscle mass, yes, and you become slower overall.

But the biggest and the most significant loss happens with muscle power. So you're less able, like how many 70 year olds have you seen that are able to do a vertical jump? I've never seen a 70 year old who's able to jump off the ground. And that's a huge issue because the biggest loss with aging occurs in your fast twitch muscle fibers. So being able to grab things, being able to catch yourself if you fall, and being able to jump or whatever, that's a pretty crucial skill and ability for longevity. And usually, or in a lot of cases, you don't die necessarily to a lack of muscle mass. You die because you fall off the stairs or you break a hip or something else because you weren't quick enough to catch yourself. So maintaining fast twitch muscle fibers is much more important than muscle mass and muscle strength even as well in a lot of ways, because you have the ability to react and ability to be quick, being able to be fast is much more important in a lot of scenarios. And in a life or death scenario, that's going to pretty much save your life in other ways. So you do need to train your fast twitch muscle fibers for the anti-aging benefits. And the older you get, the more important it is. And if you're young, then you do need to train your fast twitch muscle fibers, like do plyometrics, do weightlifting, Olympic weightlifting, do sprints, and those kind of things, many people neglect it, like if you're just building mass and strength, then it's not enough. You need to do like specific speed work and plyometric explosive work. You definitely need to do that as well. And creatine is actually the biggest benefit of creatine, isn't the muscle mass, like creatine doesn't really make you build muscle tissue, like you hold on to water and that increases the like lean tissue, like water inside the lean tissue. But yeah, like the muscle strength and the muscle power is the biggest benefit of creatine. So that's why, yes, creatine is a massive anti-aging supplement. And besides that, creatine also has cognitive benefits. So it slows down brain aging, it helps the brain energy production, and it also like supports methylation, even bone density, there's some data about that. So yeah, creatine is a longevity supplement. And even then, besides that, creatine also reduces your sleep demand because of the brain benefits for. And yeah, I think like everyone pretty much of all ages would benefit from taking creatine.