Locked away in a vault somewhere deep inside the Boulder Longevity Institute lies the secret everyone wishes they could get their hands on – the supplement routine of Dr. Elizabeth Yurth. As Co-Founder and Chief Medical Officer of BLI, clients and non-clients alike long to know what perfect blend of supplementation Dr. Yurth uses. Someone in this position must have it down pat!
Well, the disappointing answer is: One size does not fit all. What suits the current lifestyle, biology, and needs of Dr. Yurth may be a far cry from the needs of other individuals. We are all unique, and alas, so are our supplement requirements.
While a visit with BLI would likely help determine your exact needs, Dr. Yurth does offer an overview of supplements that are beneficial to virtually everyone.
The areas of cell membrane, gut, and mitochondrial health are key focus points when it comes to more generalized selection of appropriate supplements. For those who are looking to reach a solid baseline that promotes health and longevity, these daily supplements could be the answer.
As always, we remind that every individual is different, and you should consult with a physician before starting any new health routines.
D3+K2 – 10,000 IU & 1000 IU
Vitamin D3, the sun vitamin, is one that must be supplemented. D3 and K2 are valuable to everyone, even with chronic sun exposure. Vitamin D3 is important to immune modulation, cancer prevention, and increases peptide production (LL-37).
Vitamin K2 helps ensure calcium transported by D3 is absorbed by bones where it is needed, rather than being wasted as deposits in your arteries or other soft tissues (calcification.)
Lactulose & Trehalose – 10mL & 5g (3x per day)
Both of these simple sugars (yes, sugar!) provide the opportunity to improve the gut microbiome. Lactulose is a good prebiotic to encourage appropriate colonocyte production which may be a better approach than randomly throwing a lot of probiotics into your gut. Lactulose also enhances magnesium and calcium absorption.
Trehalose is another simple way to restore the gut microbiome, while potentially providing other benefits. Trehalose is a disaccharide formed by two glucose molecules. Research supports that trehalose can help prevent insulin and glucose spikes when taken with carbohydrates. Evidence points to taking trehalose three times daily with meals to help avoid metabolic syndrome.
Of note, Lactulose can only be obtained by a prescription.
Choline & Lecithin – 1200mg
Lecithin, a primary source of choline, and choline itself are precursors to acetylcholine, a substance to vital neurotransmission and cellular membrane health.
Omega-3 & Plasmalogen – 2g & 2mLs (Plasmalogen Neuro)
The fatty acid Omega-3 is important to cellular membrane function and provides other beneficial properties that are essential, which is why it is considered an essential nutrient.
Plasmalogens are a newer discovery in the lipid profile and offer a seemingly endless list of benefits as more research is conducted. We know they play a key role in brain and cellular membrane function.
Alpha Ketoglutarate – 1g
Adequate levels of AKG are a key to appropriate DNA methylation, which is a known age marker. Few have appropriate levels as we age, making supplementation imperative.
NAC & Creatine – 1200 mg & 3g
Both have known anti-aging properties with further benefits. NAC helps protect the brain and liver from toxins by increasing glutathione levels. Creatine is a vital element to supplying muscle with energy for exercise and performance.
B Vitamins – MTHF 500 mg, Methyl B12, and Riboflavin
Methylated folate, methylated B12, and riboflavin all support a vast array of cellular functions. B vitamins, especially those listed here, are key to appropriate brain function. Half the population is deficient in riboflavin, reducing their ability to metabolize iron appropriately.
For those with methylation patterns that require support, TMG and SAMe are great methyl donors, but not everyone requires them in addition to methylated folate and B12.
Olive Oil – 1 tbsp
An easy source of beneficial fatty acids may be sitting right on your kitchen counter. A tablespoon of olive oil daily can help reduce inflammation and support your immune system.
Acetyl-L-Carnitine – 1-2g
This form of L-carnitine plays an important role in the production of energy from long-chain fatty acids while being more efficient at crossing the blood-brain barrier.
Spermidine – Low Dose 2mg (with high dose cycle of 6mg for one month, four times a year)
Spermidine keeps polyamine levels higher and reduces the impacts of aging. This polyamine also induces autophagy, a vital process for healthy aging. The high dose cycle induces autophagy while the lower dose maintains the appropriate polyamine levels.