I mainly focus on anti-aging while hoping to enhance mental and physical strength. Below, I will share the supplements I am currently taking, along with some simple scientific background and precautions:
1️⃣ GlyNAC (Glycine + N-Acetylcysteine)
Composed of Glycine and N-Acetylcysteine (NAC), it is a precursor to glutathione (Glutathione, GSH) in the body. Studies show that GlyNAC helps improve the body's antioxidant capacity, reduce oxidative stress, and may benefit healthy aging and mitochondrial function.
General dosage: Glycine 11200mg / day, taking it in divided doses is preferable.
⚠️ Those with liver disease or abnormal kidney function should consult a doctor before use.
2️⃣ PQQ (Pyrroloquinoline Quinone)
It is a compound with antioxidant effects; some studies indicate that PQQ may promote mitochondrial biogenesis, which could be beneficial for energy metabolism and neuroprotection.
General dosage: 10~20mg / day.
⚠️ There is still limited research on long-term high doses; moderate use is recommended.
3️⃣ Ergothioneine
A natural amino acid derivative, considered a candidate for the 'longevity vitamin.' It has strong antioxidant properties and can concentrate in organs and tissues to resist oxidative damage.
General dosage: 5~30mg / day.
⚠️ Overall safety is high, with no reports of serious side effects currently.
4️⃣ Magnesium
Key mineral involved in over 300 enzyme reactions in the body. It can help with nerve regulation, muscle relaxation, and improving sleep quality.
General dosage: 200~400mg / day, taking before bedtime is more suitable for relaxation.
⚠️ Those with poor kidney function should control the dosage, as excessive amounts can easily cause diarrhea.
5️⃣ Multivitamins
Used to supplement various vitamins and minerals that may be lacking in the diet. It is particularly helpful for those with an unbalanced diet, high stress, or those dieting, but single doses are often low; if there are deficiency issues, additional single nutrient supplements may be needed.
⚠️ Fat-soluble vitamins (A, D, E, K) should not be taken in excess.
6️⃣ Fish Oil
Rich in Omega-3 fatty acids (EPA, DHA), beneficial for cardiovascular health, anti-inflammatory effects, and cognitive function.
General dosage: EPA + DHA combined 500~2000mg / day, taking with meals improves absorption.
⚠️ If you are taking anticoagulant medications, consult a doctor first.
The above is my current supplement list, mainly a combination I’m trying out, which may not be suitable for everyone. Each person's constitution and health conditions differ; if you have chronic diseases, are taking medication, or wish to take supplements long-term, it's advisable to consult a doctor or nutritionist before deciding whether to supplement.
This is just a personal experience sharing, not medical advice~