The supplement battery that a doctor uses for energy, strength and longevity

Eating a healthy and balanced diet and exercising regularly are the two most important factors for healthy aging.

Some supplements can also help. We asked our chief doctor and expert in lifestyle, Sohaib Imtiaz, MD, to share the supplement battery that it recommends that men remain lively and to feel best.

1. Creatine

• Recommended daily amount: 4-5 grams

Creatine is a natural chemical in the body, meat and seafood. Creatine supplement can promote muscle growth and increase performance during exercise. Researchers also study if creatine can stimulate brain health and cognition.

“I find that the days when I am tired and that I take creatine, I feel mentally clear,” said Imtiaz.

2. Vitamin D

• Recommended daily amount: 15 to 20 mcg for adults

Imtiaz said that taking a vitamin D supplement is not negotiable for him, and that most Americans consume less than the recommended quantity of this essential nutrient.

In addition to calcium, vitamin D is necessary to build and maintain solid bones. Without enough vitamin D, calcium cannot be absorbed properly into the body.

3. Omega-3 fatty acids

• Recommended daily amount: 1.1 to 1.6 grams

Omega-3s are another essential supplement for Imtiaz, who said he had taken them since he was a teenager. Some evidence shows that omega-3s could help protect your heart, reduce triglycerides, prevent stroke and support cognition.

Omega-3s are found in foods such as salmon, tuna and other seafood, as well as in plants based on plants such as linen seeds and nuts. However, not all omega-3s are the same. Flax oil contains alpha-linolenic acid (ALA), a form of omega-3 that the body must convert EPA and DHA-the types with the most evidence to support heart and brain health.

Imitiaz recommends supplements of fish oil, which directly provide EPA and DHA, on linseed oil for better absorption.

“There is very solid evidence that fish oil is good for brain health,” said Imtiaz.

4. Walnithin

• Recommended daily amount: no official recommendation, but studies have used doses ranging from 10 to 1,000 mg per day.

Urolithin is a metabolite that can stimulate health and muscle performance. When you eat foods such as pomegranate or nuts, your intestine converts certain acids to urolithin.

However, the intestinal microbiota of some people does not convert food compounds into urolithin as effectively, or not at all. “This is why you should complete, because everyone’s body can transform it in this way,” said Imtiaz.

Urolithin can also have certain antioxidant and anti-agite properties, such as support for cell renewal and the elimination of damaged mitochondria. “It’s good for energy production and muscle strength, especially as you get older,” he added.

5. Alpha GPC

• Recommended daily amount: no official recommendation. Imtiaz suggested 300 mg per day.

Alpha GPC is a chemical made in the body from Choline, which is naturally in the eggs, said Imtiaz.

“It stimulates acetylcholine, which is a neurotransmitter in the brain that is good for memory and learning,” said Imtiaz. “My supplement battery is oriented towards cognitive health, and as we age, choline is really important for brain repair mechanisms, and I think the Alpha GPC helps me.”

He added that it can also help release growth hormones, which are good for muscle construction. Alpha GPC was also used in Europe for dementia and recovery of strokes.

6. Saffron

• Recommended daily amount: no official recommendation. Imtiaz suggested taking 28 to 30 mg per day.

Saffron is ideal for serotonin and mood support, as well as for age -related cognitive decline, said Imtiaz. “It is essentially the opposite of stress for the brain,” he added.

A recent study examined the antidepressant effects of the saffron compared to an SSRI at low doses, and he revealed that they also reduce the symptoms, said Imtiaz.

Some data also suggest that it can support eye health and has antioxidant and anti-inflammatory properties that can alleviate the aging process.