What Anti-Aging Supplements Does Dave Asprey Take?

Introduction to Dave Asprey’s Human Improve

Dave Asprey, a famend biohacker and well being fanatic, has devoted his life to optimizing human efficiency and attaining a state of peak bodily and psychological well-being. By way of his in depth analysis and experimentation, he has developed a complete method to upgrading human biology, which he refers to because the “Human Improve.” This method includes a mixture of dietary adjustments, dietary supplements, and way of life modifications designed to reinforce cognitive efficiency, enhance vitality ranges, and promote total well being and wellness.

On the core of Dave Asprey’s Human Improve is a deal with offering the physique with the important nutritional vitamins, minerals, and vitamins it must perform at its greatest. This features a vary of dietary supplements, together with nutritional vitamins C and D, omega-3 fatty acids, and amino acids, which play a important function in collagen synthesis, connective tissue well being, and mind perform. By incorporating these dietary supplements into his every day routine, Dave Asprey goals to optimize his bodily and psychological efficiency, attaining a state of peak human perform.

Along with dietary supplements, Dave Asprey’s Human Improve additionally emphasizes the significance of a balanced food regimen wealthy in nutrient-dense meals, resembling organ meat, olive oil, and antioxidant-rich greens. By combining these dietary adjustments together with his complement routine, Dave Asprey is ready to obtain a state of optimum well being and wellness, characterised by enhanced psychological readability, elevated vitality ranges, and improved bodily efficiency.

All through this text, we’ll check out Dave Asprey’s really useful dietary supplements, nutritional vitamins, and minerals, exploring the science behind every one and the way they contribute to his total method to human optimization. Whether or not you’re seeking to improve your individual biology or just searching for to enhance your total well being and wellness, this text will give you a complete information to Dave Asprey’s high dietary supplements and nutritional vitamins.

Dave Asprey’s nutritional vitamins and complement picks

• The listing of dietary supplements that Dave Asprey reportedly takes is lengthy.
• Dave Asprey consumes a paleo-like food regimen with plenty of wholesome fat.
• He is also an advocate of time-restricted consuming and proposes a 16:8 consuming schedule.

Dave Asprey is a biohacker and well being fanatic. He’s founding father of the Bulletproof model and creator of the ever standard pattern, Bulletproof Espresso. Dave additionally writes a well-liked blog and hosts his personal podcast. 

The next is a evaluation of the dietary supplements that David Asprey takes within the hopes of dwelling an extended, more healthy life. 

We can not assure that David Asprey is (nonetheless) taking these dietary supplements. We base our listing on his weblog posts, books, podcasts and interviews. 

We frequently replace this listing and our evaluation of every complement. You may subscribe to our publication to remain up to date about our longevity content material. 

Anti-Ageing Dietary supplements Dave Asprey Takes

1. Nicotinamide Riboside

Dave Asprey recommends taking nicotinamide riboside (NR) for anti-aging. 

Nevertheless, latest research have proven that NR doesn’t prolong lifespan in regular, wholesome animals (R). 

In truth, most NR when taken orally is damaged down within the intestine into niacinamide (vitamin B3).

The little or no NR that’s absorbed intact from the intestine within the bloodstream, can also be in a short time transformed into niacinamide within the liver. So little or no nicotinamide riboside reaches the cells. 

Which means whenever you take NR you in actual fact take an costly vitamin B3 complement (niacinamide). 

Moreover, given oral NR causes excessive peaks of niacinamide within the blood, this might truly inhibit sirtuins (R,R,R). Sirtuins are essential substances that restore and protect the DNA and epigenome. 

We imagine that NMN (nicotinamide mononucleotide) is a greater alternative to NR. We clarify why right here. 

2. Glutathione

Glutathione is an antioxidant. It’s a tripeptide, which means it’s composed of three amino acids. Glutathione happens naturally within the physique and helps cells to guard themselves towards free radicals. In any case, that’s what antioxidants do.  Glutathione is an antioxidant. It’s a tripeptide, which means it’s composed of three amino acids. Glutathione happens naturally within the physique and helps cells to guard themselves towards free radicals. In any case, that’s what antioxidants do. Glutathione is an antioxidant. It’s a tripeptide, which means it’s composed of three amino acids. Glutathione happens naturally within the physique and helps cells to guard themselves towards free radicals. In any case, that’s what antioxidants do.  

Nevertheless, many research have proven that almost all antioxidants don’t really work to extend lifespan. 

Some antioxidants may even shorten lifespan, whereas different research present that usually reviled free radicals (the “deleterious” molecules that antioxidants neutralize) can truly prolong lifespan, or confer well being advantages (R,R,R,R) — in the appropriate doses. 

We clarify extra in regards to the disappointing effects of antioxidants right here. 

We even have a list of antioxidants you shouldn’t take for anti-aging.

One other downside with glutathione is that it can’t be absorbed by the intestine in a single piece. When taken orally, our digestive system cuts the glutathione up into its particular person amino acids (glutamate, cysteine and glycine). 

Some scientists speculate that this isn’t essentially a nasty factor, given this fashion you present the constructing blocks (amino acids) to create glutathione in your individual cells. 

Whereas there are some research exhibiting that glutathione can enhance lifespan, usually these research are usually not very high-quality. Latest research present that substances like glutathione and even their precursors, like cysteine, can shorten lifespan (R). 

All in all, lifespan research with glutathione and lots of different antioxidants have been disappointing. 

Concerning glutathione particularly, we imagine the information will not be but clear sufficient to conclude whether or not or not it’s useful for longevity functions. 

3. Fisetin

Dave Asprey additionally takes fisetin. We agree with this alternative. Fisetin is an attention-grabbing longevity substance that has been proven to increase lifespan in numerous species (R,R). 

Fisetin can decelerate getting old in varied methods. For instance, by clearing senescent cells, and by decreasing inflammation. 
We clarify extra in regards to the longevity results of fisetin here. Fisetin is among the 12 powerful longevity ingredients included in NOVOS Core.

4. Collagen 

Collagen is a protein that’s discovered all over the place in our physique, particularly within the skin, joints and cartilage. 

Varied scientific research present that collagen, when taken orally, can enhance joint well being and wrinkles. It’s essential to take hydrolyzed collagen, as we clarify here. 

Concerning longevity and healthspan, there are some research suggesting that collagen may enhance coronary heart well being, and even perhaps prolong lifespan (R,R). 

5. PQQ (pyrroloquinoline quinone) 

PQQ is a powerful antioxidant. As we explained earlier, most antioxidants don’t prolong lifespan and a few may even improve mortality (not less than based on well-conducted research). 

There are some small research that present that PQQ can prolong lifespan in C elegans, however so have coenzyme Q10 and lots of different antioxidants which have later been proven to not prolong lifespan in bigger, higher carried out experiments (R,R). Different research present that when coenzyme Q10 is downregulated, organisms truly dwell longer (R,R,R).

Nevertheless, PQQ may additionally exert different results in cells in addition to being an antioxidant. We at present imagine there’s not sufficient proof that PQQ can prolong lifespan. 

6. Acetyl-L-carnitine (ALCAR)

This molecule might be present in our cells, together with the mitochondria. 

Research present that acetyl-L-carnitine (ALCAR) can enhance some well being points, like muscle efficiency, metabolism, vitality ranges, nerve injury (neuropathy) and maybe slowing down the early phases of Alzheimer’s illness.

Concerning lifespan extension, there’s much less scientific proof. There are different dietary supplements which have higher science behind them, demonstrating they will decelerate getting old, as we clarify here. 

7. Vitamin D

We agree with this one. Vitamin D is among the few nutritional vitamins that has been persistently proven to increase lifespan and scale back the danger of assorted illnesses (R). 

The quantity Dave Asprey recommends is 5000 models of vitamin D, which is an effective dose. Most dietary supplements comprise too little vitamin D (for instance round 400 models of vitamin D per day), which is too low based on many vitamin D specialists. 

Ideally, one takes round 2000 to 5000 models of vitamin D per day. Even with these excessive doses, there’s little or no threat of extra accumulation of vitamin D in the long run. Nonetheless, you are able to do a blood check yearly to measure vitamin D ranges to make certain.

8. Vitamin K2

In case you take vitamin D, you must mix this with vitamin Okay. Vitamin D and vitamin Okay work synergistically. 

Vitamin Okay has proven to have varied advantages for well being and longevity (R).

There are two types of vitamin Okay: vitamin K1, present in plant-based meals like kale, spinach, broccoli, brussels sprouts, and many others., and vitamin K2, present in fermented or animal-based meals. 

David Asprey’s vitamin Okay complement incorporates solely vitamin K2. Ideally, you additionally ensure you take sufficient vitamin K1, permitting the intestine microbiome the convert vitamin K1 in many various variations of vitamin K2, like vitamin K2-MK4, vitamin K2-MK6, vitamin K2-MK7, vitamin K2-MK9 and so forth.

David Aspreys complement solely incorporates vitamin K2-MK4 and vitamin K2-MK7 — which though higher than what the overwhelming majority of individuals do, might be additional improved by the inclusion of K1. 

This will also be completed by consuming every single day lot’s of vitamin K1 wealthy meals, like kale, spinach, broccoli and brussels sprouts, for instance in a smoothie, whereas supplementing with a broad spectrum vitamin K2 complement, that incorporates many various menaquinones, together with MK-4, MK-6, MK-7 and MK-9. 

We all know that Dave Asprey may be very anti-kale, however nonetheless all research have proven that individuals who eat plenty of inexperienced leafy greens resembling kale, dwell longer and have more healthy brains and our bodies than those that don’t.

9. Vitamin A

Vitamin A is an attention-grabbing vitamin. This substance is required for wholesome epithelial tissues (these are the cells that line our pores and skin and intestine for instance), a wholesome immune system and helps eye well being, amongst many different issues. 

There are two sorts of vitamin A: plant-based vitamin A (carotenoids) and animal-based vitamin A (retinoids). 

It’s the retinoid type of vitamin A that’s the bioactive type that our cells want. 

Probably, lots of people consuming a western food regimen don’t have sufficient animal vitamin A. In any case, vitamin A is usually discovered within the liver, however only a few individuals eat organ meat these days. 

Moreover, plant-based vitamin A (e.g. taken via the consumption of carrots, pumpkin and different greens) will not be all the time correctly transformed into retinoids. A very good dose is round 2500 models of vitamin A (e.g. retinyl palmitate) per day. Vitamin A is among the must-have dietary supplements in our recommended daily supplement stack.

10. Zinc and Copper

These are essential minerals. Nevertheless, it’s essential to not take an excessive amount of zinc and copper, given excessive ranges can injury cells. 

Additionally, zinc inhibits the absorption of copper and vice versa, so it’s essential to ensure you take each of them individually. We clarify extra about the most effective dietary supplements to take here.

11. Vitamin C

Vitamin C is an attention-grabbing substance for longevity. It’s usually claimed that vitamin C is wholesome as a result of it’s an antioxidant. Its antioxidant properties assist in defending the pores and skin from oxidative stress and free radical injury.

Nevertheless, vitamin C exerts varied well being results by way of many different mechanisms. For instance, by bettering mitochondrial metabolism and by being an epigenetic substance (you possibly can be taught extra about vitamin C and longevity here).

The epigenome determines which genes are switched on and off. Once we grow old, this technique goes awry.Vitamin C may help the epigenome to raised preserve itself. For this, vitamin C additionally works along with alpha-ketoglutarate, a substance that improves the epigenome, and that has proven to increase lifespan. NOVOS Core incorporates each VIranub C and alpha-ketoglutarate. 

12. Carotenoids 

One in every of Dave Asprey’s personal manufacturers of dietary supplements that he himself takes is Eye Armor, containing varied antioxidants and carotenoids. 

As we explained before, most antioxidants don’t decelerate getting old and a few of them may even speed up getting old. 

Carotenoids are substances present in orange greens like carrots and pumpkins. Nevertheless, taking carotenoids by way of dietary supplements has proven to have varied detrimental results on well being, resembling growing the danger of most cancers (RR,R). 

Probably it is because the carotenoids in dietary supplements forestall the absorption of different carotenoids in our meals, given all of them use the identical receptor and thus should compete for a similar receptor. 

13. Whey Protein

Whey protein is a milk-derived, animal-based protein. 

If there’s one pink thread via all biogerontological research, it’s that too much animal protein accelerates aging (R,R,R,R,R,R,R,R,R,R,R,R,R,R).

Regardless of this, many individuals nonetheless advise excessive animal protein diets. In fact, when you comply with a high-protein food regimen (which additionally primarily includes slicing again on carbs) you’ll really feel higher within the brief time period, and drop extra pounds at that too. 

This may be good for you within the short-term when you’re very obese and have cardiovascular or metabolic dangers. However in the long run, an excessive amount of animal protein accelerates getting old. Due to this fact, we don’t advocate whey protein for anti-aging functions.

14. Good Mode Complement

One other complement that Dave Asprey sells and that he takes himself is Good Mode. It incorporates citicholine, theacrine, rosemary, artichoke leaf extract, pantothenic acid and n-acetyl l-tyrosine. 

We nonetheless choose to take rosemary and artichoke as an entire meals. That method, it’s brisker (much less oxidation and other forms of harm) and incorporates varied co-factors that enhance absorption and efficacy. 

Pantothenic acid is a B vitamin. Nevertheless, we choose to take a B vitamin complicated, on condition that many B nutritional vitamins work collectively synergistically, as we clarify here. 

Dave Asprey says he takes this complement every single day; primarily to enhance mind perform, much less for longevity. 

There are nonetheless attention-grabbing substances that may each enhance mind perform longevity, like magnesium malate, fisetin, ginger and Rhodiola rosea, as we clarify here. 

15. Iodine

We agree that it is rather essential to ensure you take sufficient iodine. Many individuals are poor in iodine, even regardless of having a “normal” blood test. 

Iodine is essential for correct metabolism, mind well being, prostate well being (in males) and breast well being (in girls)

The every day really useful dose that almost all governments advise (round 150 ug per day) is probably going considerably too low. 

Some medical docs due to this fact advise to take a dose of iodine that’s nearer to 1000 ug per day. Be sure you take each iodine and iodide (as in droplets). In this article, we cowl the subject of iodine deficiency.

16. Krill Oil

Krill oil is wealthy in omega-3 fatty acids, that are paramount for well being. They enhance coronary heart well being, immune well being, eye well being and mind well being. 

The issue nonetheless is that almost all omega-3 dietary supplements are unhealthy high quality (containing impurities) and are too oxidized (having a excessive TOTOX worth). 

It’s essential to ensure you take high-quality omega-3 fatty acids. We don’t know whether or not Dave Asprey dietary supplements incorporate high-quality omega-3 with low TOTOX values. 

Generally manufacturers add vitamin A and rosemary and different extracts to cut back oxidation (and the unhealthy odor coming from rancid/oxidized omega-3 fatty acids) however usually these are added too late within the manufacturing course of, and don’t sufficiently shield the omega-3 fat from oxidation. 

We due to this fact advocate to additionally devour fatty fish not less than 4 occasions per week, like salmon, herring, anchovy, and mackerel.  

17. Magnesium

Dave Aspray takes particular types of magnesium, like magnesium citrate.That is acceptable for magnesium, however for longevity functions, we choose magnesium malate as a result of malate has proven to increase lifespan. In truth, magnesium malate is among the 12 longevity ingredients we included in NOVOS Core.

18. Methyl Folate and Methyl B-12

These are particular B nutritional vitamins. Nevertheless, as defined earlier than, we discover it higher to take a B vitamin complex supplement, containing all B nutritional vitamins given all B nutritional vitamins work collectively in a synergistic method. 

Methyl folate and methyl vitamin B12 are methylated types of these nutritional vitamins. 

These particular variants of vitamin B are generally really useful to mitigate mutations some individuals have that may result in too little methylation of molecules. 

Additionally, generally these B nutritional vitamins are really useful to deal with the issue that some individuals don’t have sufficient methyl donors.

19. L-Tyrosine

Tyrosine is a precursor of dopamine, an essential neurotransmitter. Neurotransmitters are substances that relay messages between mind cells. 

Tyrosine can improve dopamine ranges, which might present individuals with extra vitality and make them really feel higher. 

There’s not quite a lot of convincing proof that tyrosine extends lifespan.

20. Polyphenols

Polyphenols are substances like flavonoids which might be present in darkish chocolate, blueberries, raspberries, and lots of different wholesome vegatables and fruits. 

Innumerable research present that polyphenols can decelerate getting old and scale back the danger of aging-related illnesses. 

Nevertheless, it’s usually higher to take polyphenols by consuming whole foods as a substitute of taking a polyphenol complement. 

Which means consuming extra blueberries, apples, pomegranate, strawberries, inexperienced leafy greens, and at times a bit of darkish chocolate

21. Curcumin

Curcumin is a substance present in turmeric root that’s accountable for it’s flashy yellow coloration. 

Varied research present that curcumin can exert well being advantages and maybe decelerate getting old. 

Nevertheless, one (very rigorously carried out) research discovered that curcumin didn’t prolong lifespan. 

Nevertheless, we nonetheless imagine that curcumin is a helpful anti-aging complement. Attempt to incorporate it in your meals, and devour it with a little bit of olive oil and black pepper to enhance its absorption manyfold.

22. KetoPrime

That is one other complement that Dave Asprey sells. It incorporates oxaloacetate, which might enhance mobile mechanisms. 

Oxaloacetate can improve lifespan, identical to malate (R). Each molecules are concerned within the vitality manufacturing in mitochondria. 

Nevertheless, KetoPrime solely incorporates 100 mg of oxaloacetate, which is simply too low. Ideally, individuals take 1000 to 2000 mg or extra of oxaloacetate per day.

23. D-Ribose

D-ribose is a sugar-like molecule. 

There’s not quite a lot of convincing science or well-conducted research exhibiting that ribose can prolong lifespan. 

Some research appear to counsel that ribose can improve vitality ranges and muscle efficiency. 

24. Prescription Medication Like Modafinil and Racetams

In some podcasts Dave Asprey mentions he takes modafinil and racetams (like aniracetam and piracetam). These are prescribed drugs, usually given to cut back fatigue (modafinil) or to deal with Alzheimer’s illness (racetams; be aware that they don’t seem to be prescribed within the US). 

These medicine stimulate mind cells. Nevertheless, one must be cautious to not overstimulate mind cells. An excessive amount of stimulation can injury them. This will, for instance, occur via excitotoxicity, or simply by making them work tougher so that they put on out quicker. 

For instance, research present that stimulatory medicine (like those prescribed for ADHD and ADD) are related to an as much as 8 occasions elevated threat of Parkinson’s illness (R). 

One ought to be cautious with modafinil, which is a powerful stimulatory substance that’s usually prescribed for individuals with narcolepsy. Racetams nonetheless might be one other story. Some racetams, like piracetam, have proven to be neuroprotective (R), and enhance mitochondrial membrane fluidity for instance (R,R). Piracetam was as soon as prescribed to deal with Alzheimer’s illness, till novel (patentable) medicine got here round like phosphodiesterase inhibitors. 

25. Apigenin

We like apigenin. Apigenin is a flavonoid present in greens, fruits and herbs. Parsley particularly is a really wealthy supply of apigenin. 

Apigenin has varied well being advantages. Nevertheless, we don’t advocate taking it in complement type given it doesn’t get absorbed simply. 

It’s higher to simply devour parsley, which incorporates extra absorbable and excessive ranges of contemporary apigenin. Apigenin has proven to work synergistic with NMN (resembling present in NOVOS Boost) by inhibiting CD38, a protein that breaks down NMN.

26. No Multivitamin

David Asprey will not be a fan of multivitamins. We agree. 

David Asprey will not be a fan of multivitamins. We agree. 

Generally, multivitamins comprise too low doses of particular elements (e.g. 50 mg of potassium whereas ideally you must soak up a number of thousand mg per day), or comprise the incorrect variations of micronutrients (e.g. magnesium oxide as a substitute of magnesium malate), or incorrect combos (e.g. zinc with copper whereas these minerals inhibit one another’s absorption). Due to this fact, we advocate taking some important nutritional vitamins and minerals individually, as we clarify here.

Different Anti-Ageing Dietary supplements We Would Add

There are a lot of different, considerably higher anti-aging dietary supplements which have rather more convincing science behind them than the dietary supplements that Dave Asprey has publicly disclosed taking, resembling alpha-ketoglutarate, microdosed lithium, glucosamine sulfate, glycine, and so forth. These substances act on the hallmarks of aging and have usually proven their deserves as anti-aging dietary supplements in varied methods.

The Weight loss plan of Dave Asprey

Dave Asprey consumes a paleo-like food regimen with plenty of wholesome fat. 

He recommends avoiding grains like wheat merchandise (bread, pasta), rice and corn. 

We agree with Asprey that one ought to lower the quantity of starchy meals like bread, pasta, rice and potatoes. In any case, these meals, even the wholegrain variants, may cause excessive sugar peaks that speed up getting old. 

Dave Asprey can also be not an enormous fan of dairy merchandise, particularly milk. We additionally agree with this. Milk accelerates getting old in varied methods. 

Asprey additionally recommends growing the consumption of wholesome fat, which is certainly a very good factor. 

Folks ought to devour extra wholesome fat like omega-3 fatty acids present in fish, walnuts and seeds, and wholesome fat present in olive oil or avocados for instance.  

Asprey is a fan of butter and medium-chain-triglycerides. Nevertheless, we don’t absolutely agree with this. 

We expect it’s an oversimplification claiming that every one saturated fat are wholesome. There are undoubtedly wholesome saturated fat (like butyric acid, caprylic acid and others), and there are impartial saturated fat, after which there are unhealthy saturated fat (particularly the long-tailed ones, which might induce irritation for instance (R,R)). 

We expect it’s too easy to say that “all” saturated fat are wholesome. We do agree with Asprey that many governments are incorrect saying that every one saturated fat are unhealthy. That is merely not the case (e.g. butyric acid). 

Dave Asprey additionally recommends consuming quite a lot of meat. We aren’t an enormous fan of that, given all analysis in biogerontology (the science of getting old) reveals that an excessive amount of animal protein accelerates getting old (R,R,R,R,R,R,R,R,R). 

Within the brief time period, a high-animal protein food regimen could make you are feeling higher, however in the long run it accelerates getting old and makes you older, quicker. 

We clarify extra about the most effective longevity food regimen here. 

What Fasting Methodology Does Dave Asprey Observe?

Dave Asprey is an enormous advocate of intermittent fasting. This includes consuming solely in a particular time window. 

He proposes a 16:8 fasting schedule, which suggests consuming inside a window of 8 hours and fasting for 16 hours. 

Virtually, he advises you to skip breakfast and have your first meal round midday and dinner at 8 pm. That method, individuals devour their meals in an 8-hour interval whereas fasting for the opposite 16 hours. 

Fasting offers varied advantages, and a 16:8 quick generally is a good method. Even following a 12:12 schedule, wherein one fasts for 12 hours and eats inside one other 12-hour interval, can confer advantages. 

There are much more highly effective fasting strategies, however they require significantly extra self-discipline. For instance, a 3 day quick each few months or so unlocks many longevity advantages that intermittent fasting can’t. 

It’s because it’s solely after greater than 48 hours of fasting that varied additional and extra highly effective well being advantages are unlocked, which you can not obtain when fasting for 16 hours, resembling ketosis, and elevated autophagy and metabolic resetting. 

We clarify extra in regards to the best fasting methods (and a few caveats to contemplate).

There’s extra to the longevity story

• Our analysis signifies there are considerably higher anti-aging dietary supplements which have rather more convincing science behind them.
• Whereas Dave Asprey actually follows a more healthy way of life than most individuals, we suggest alternate options at NOVOS that may make it easier to be more healthy for longer.

Conclusion

Dave Asprey actually follows a more healthy way of life than the overwhelming majority of individuals. And in the case of his short-term biohacking targets, mixed with a want to dwell a protracted and wholesome life, he strikes a good steadiness. 

With that stated, considerably extra might be carried out to realize most healthspan and lifespan. If that’s your aim, you possibly can obtain the NOVOS Life app to entry every day ideas, suggestions, and a wealth of studying assets. The app additionally means that you can monitor your progress and keep on high of your journey towards higher well being