#368 The Ultimate Guide to Longevity Supplements

Siim Land (0:00)

There are dozens, if not hundreds of different longevity supplements out there that may have some beneficial effects on your longevity in some way or another. But they definitely have a wide degree of effectiveness. Some of them are very effective and very worth it, whereas others not so much. So in this video, we're going to do a tier list of all of the longevity supplements that I could find and some of the supplements that have some longevity effects. But do you want to slow down aging and live longer? If yes, then we're looking for more people who want to reverse their biological clock. If you're interested, then email me the word health to info at siimland.com, and I'll send you the details.

It's showtime. So first supplement on the list is going to be TMG or trimethylglycine. So I personally am a huge fan of TMG as a compound. Obviously, you can get it from food. But as a supplement, it also has some interesting effects. Obviously, the biggest beneficial effect has to do with methylation. If you have poor methylation genes, then TMG is going to be quite an important supplement to take. And when you're talking about the aspects of biological aging, then poor methylation is something that does accelerate aging quite a lot as well. And with these DNA methylation age tests that measure your biological age, then upping your TMG intake from dietary sources has been found to reverse or slow down the aspect of biological aging. So TMG is certainly a supplement for poor methylated. I would say it's like a must.

And for non-poor methylated, so like people who have good methylation genes, then it still has some interesting effects because it can also even have some exercise performance effects. And obviously supporting methylation and helping to lower homocysteine, which is also one of the effects of TMG, is still very worthwhile. So I would put it, you know, it's very safe. And it has quite an effective like, you know, let's say result from the use of it, so I'll put it into good tier. It's not god tier because we don't have any direct like, even like most studies that would show that it extends lifespan or something like that. But it definitely has, you know, indirect effects on longevity and aspects of biological aging. Glucosamine sulfate, another very cheap and very safe supplement. I take it three grams every day.

And of course, usually glucosamine is associated with like joint health and osteoporosis and things that which is true. It does help with those conditions. But interestingly enough, there are like a few human epidemiology studies finding that glucosamine use is associated with reduced mortality and reduced cardiovascular disease because of the anti-inflammatory effects primarily. And because of that, I'll put it also into the good tier that it's very safe. It's very cheap. You know, you would want to support your joints and tendons pretty much everyone would want to do that. And there are like actually some, you know, evidence to suggest it might even have some like longevity effects. So I'll put it. It's better than TMG, I would say, because it's kind of universal for almost like everyone. Curcumin, so the kind of curry supplement or something that you can get from turmeric. So curcumin is also very powerful anti-inflammatory.

It certainly has many studies showing that it helps with like aspects of joint pain and inflammation in the body by boosting glutathione.

So I do think that curcumin is also especially like if you get it from dietary sources, if you just spice your food with turmeric and curry, then that's a very good thing, in my opinion. And, you know, that's part of the reason why Indian people have very low rates of arthritis, for example.

And part of the reason has to do, people think that it has to do with the curcumin intake. There is no like lifespan effects. Like I haven't seen any studies showing that curcumin extends lifespan. But yeah, it does just have like a very powerful anti-inflammatory effect. But the issue is that it can also like blunt some of the effects of muscle growth, especially if we take it post-workout. So it's, yeah, something has some nice anti-inflammatory effects, but I would put it into like OK tier. It doesn't have like any powerful, you know, kind of effects that you wouldn't get from other anti-inflammatory sources. But it's still kind of easy. Let's say dietary intake is for sure very beneficial. But whether or not you should supplement curcumin depends on like other factors. And I would say that the supplemental curcumin has less evidence and it certainly isn't as like safe than a dietary curcumin. And the same applies to salt ferrofane supplements. I think they're OK. They boost glutathione. But whether or not you need it depends on like your baseline inflammation. And yeah, like because they also suppress the muscle growth pathways, then they might not be like most suitable all the time. Reservatrol. So, you know, this is kind of the most controversial supplements in a lot of ways. It's hyped up to be like the most powerful longevity supplement. But when you actually look at the studies, then no, not so much. Like, yes, in some mouse studies and some nematodes studies, they do find that it has life extension effects. But, you know, obviously the evidence in humans is very limited. And in humans, it actually has been found to have quite a lot of negative side effects, such as reduced VO2 max, reduced testosterone, and even reduced muscle anabolism. So I'll put it into the bad tier. Like, reservatrol is very beneficial if you have like diabetes and metabolic syndrome and high cholesterol, for example. But in otherwise healthy people, you know, it depends on what you're kind of valuing right now. What's your goals? Like, if you want to improve like your VO2 max, then I would certainly take it out from your stack.