Lets talk supplements
Posted: 29 Nov 2025 04:33
(this is not an ad)
hey everyone,
as i get older, i've become increasingly health conscious. with an educational background in health topics, it was an interest of mine to review the literature and look at promising, evidence based supplements to improve longevity, mental, and physical health.
I am young, healthy, with no known deficiencies and no medical conditions.
The supplements I have tried for the past month are as follows:
- Vitamin D3
Essential for anyone living north of the equator. I only take 1000 IU (25mcg) per day, as I have not taken a blood test for deficiency. There is some evidence it has anti-cancer properties and cardiovascular benefits. It is particularly good for bone and tooth health, and of course, deficiencies (Which most people of fairer complexion in the northern hemisphere have) can lead to serious mental health and cognitive effects.
- Vitamin K2
I take this in combination with D2 daily, 45mcg. K2 helps with absorption of D2 into the bones and away from the arteries, preventing cardiovascular problems. It also has some immune and skin benefits. Most of all, I've noticed a noticeable difference in my DENTAL health after just a week of taking K2 and D2. This may of course be placebo, but I am excited to visit my dentist to get their opinion. My teeth feel noticeably cleaner with less daily tartar buildup. There is strong evidence behind this combination! I take a gummy combining D3/K2 daily because D3 is super important in my country and I don't want to miss out on it because I don't feel like swallowing a pill in the morning.
- Omega-3
Fish oil != snake oil, according to the evidence. I take a daily capsule with 1055mg. Importantly, there should be a high ratio of EPA to DHA - mine has 690mg EPA, 310mh DHA, 55mg unspecified.
EPA in particular has strong evidence for benefit in cardiovascular health, cholesterol maintenance, blood pressure maintenance, and inflammation reduction. It is also supposedly good for your hair, skin, nails, and mood. Many people take much higher doses of this, but I am most skeptical of this supplement and will titrate my way up.
- Magnesium glycinate
Glycinate for digestive tolerability... I take 200mg 30 minutes before bed. Supposed to promote good REM sleep and all the benefits that come with that, improve mood, and prevent restless legs, which are a big driver of insomnia for me. My experience has been that it works well, and my dreams have been more memorable and vivid. However, I need to find more palatable tablets, because even though mine are smaller than my fish oil, they make me gag and I have to take two to get the full dose.
-----
overall, I do think I've seen some non-insignificant improvements in my mood and dental health. Time will tell about the rest. definitely consult your doctor before taking any of these, particularly K2, as it can have bleeding risk with certain medications. I plan to get some baseline bloodwork done soon to make sure my organs are functioning properly taking all this.
I plan to add 3-5g of creatine monohydrate daily as my next step. I don't have a ton of time to hit the gym regularly at this stage in my life, but I plan to eventually, and creatine has strong safety and efficacy data for improving gains and muscle recovery. It also has been thoroughly investigated for safety and improvements in cognition even in people who don't work out. However, it has some non-insignificant renal risks so I will be getting baseline bloodwork before beginning this supplement.
I might trial melatonin before to help regulate my circadian rhythm so I stop posting here in the middle of the night, but evidence suggests thats more of a temporary recalibration supplement than a life-long supplement.
the longer and healthier we live, the more time and concentration we have to study the mysteries of the universe. stay health namuhs
hey everyone,
as i get older, i've become increasingly health conscious. with an educational background in health topics, it was an interest of mine to review the literature and look at promising, evidence based supplements to improve longevity, mental, and physical health.
I am young, healthy, with no known deficiencies and no medical conditions.
The supplements I have tried for the past month are as follows:
- Vitamin D3
Essential for anyone living north of the equator. I only take 1000 IU (25mcg) per day, as I have not taken a blood test for deficiency. There is some evidence it has anti-cancer properties and cardiovascular benefits. It is particularly good for bone and tooth health, and of course, deficiencies (Which most people of fairer complexion in the northern hemisphere have) can lead to serious mental health and cognitive effects.
- Vitamin K2
I take this in combination with D2 daily, 45mcg. K2 helps with absorption of D2 into the bones and away from the arteries, preventing cardiovascular problems. It also has some immune and skin benefits. Most of all, I've noticed a noticeable difference in my DENTAL health after just a week of taking K2 and D2. This may of course be placebo, but I am excited to visit my dentist to get their opinion. My teeth feel noticeably cleaner with less daily tartar buildup. There is strong evidence behind this combination! I take a gummy combining D3/K2 daily because D3 is super important in my country and I don't want to miss out on it because I don't feel like swallowing a pill in the morning.
- Omega-3
Fish oil != snake oil, according to the evidence. I take a daily capsule with 1055mg. Importantly, there should be a high ratio of EPA to DHA - mine has 690mg EPA, 310mh DHA, 55mg unspecified.
EPA in particular has strong evidence for benefit in cardiovascular health, cholesterol maintenance, blood pressure maintenance, and inflammation reduction. It is also supposedly good for your hair, skin, nails, and mood. Many people take much higher doses of this, but I am most skeptical of this supplement and will titrate my way up.
- Magnesium glycinate
Glycinate for digestive tolerability... I take 200mg 30 minutes before bed. Supposed to promote good REM sleep and all the benefits that come with that, improve mood, and prevent restless legs, which are a big driver of insomnia for me. My experience has been that it works well, and my dreams have been more memorable and vivid. However, I need to find more palatable tablets, because even though mine are smaller than my fish oil, they make me gag and I have to take two to get the full dose.
-----
overall, I do think I've seen some non-insignificant improvements in my mood and dental health. Time will tell about the rest. definitely consult your doctor before taking any of these, particularly K2, as it can have bleeding risk with certain medications. I plan to get some baseline bloodwork done soon to make sure my organs are functioning properly taking all this.
I plan to add 3-5g of creatine monohydrate daily as my next step. I don't have a ton of time to hit the gym regularly at this stage in my life, but I plan to eventually, and creatine has strong safety and efficacy data for improving gains and muscle recovery. It also has been thoroughly investigated for safety and improvements in cognition even in people who don't work out. However, it has some non-insignificant renal risks so I will be getting baseline bloodwork before beginning this supplement.
I might trial melatonin before to help regulate my circadian rhythm so I stop posting here in the middle of the night, but evidence suggests thats more of a temporary recalibration supplement than a life-long supplement.
the longer and healthier we live, the more time and concentration we have to study the mysteries of the universe. stay health namuhs