This article explores common supplements found in a CEO's cabinet, highlighting the importance of choosing the right forms and brands. Key supplements like liposomal glutathione, vitamin D3, multivitamins, omega-3 fish oil, creatine, and magnesium are discussed in detail, including their benefits, proper usage, and potential pitfalls such as unregulated dosages and ineffective forms.
Supplements are a popular way to boost health, but not all supplements are created equal. Recently, I had the opportunity to explore a CEO’s supplement cupboard, uncovering valuable insights about what works, what doesn’t, and one particularly dangerous mistake that many people make.
The cabinet was a mess, filled with various supplements—some good, some bad, and some indifferent. Among these, several key supplements stood out for discussion: glutathione, vitamin D3, multivitamins, omega-3 fish oil, creatine, and magnesium.
Glutathione is a major antioxidant produced naturally in our bodies, including the brain. It helps combat oxidation, which contributes to brain aging and overall aging.
Many people take reduced and active glutathione supplements, believing they will boost their antioxidant levels. However, the body does not have a transporter to absorb glutathione from outside the cells effectively. Most oral glutathione is broken down during digestion and never reaches the cells where it is needed.
Liposomal glutathione encapsulates the glutathione molecule in a liposome, which can fuse with cell membranes and deliver glutathione inside the cells. This form has higher bioavailability and is more effective. Therefore, if you want to supplement glutathione, look for liposomal forms.
Vitamin D3 is the form of vitamin D produced by the skin when exposed to sunlight. It is more effective than vitamin D2, which is found in plants like mushrooms and is often used in vegetarian supplements.
A recent large study showed that people deficient in vitamin D3 experienced accelerated aging. Supplementing with vitamin D3 slowed their biological aging by almost two years. However, if you already have sufficient vitamin D levels, supplementation may not have a significant effect.
People with darker skin have more melanin, which acts as a natural sunscreen, requiring longer sun exposure to produce adequate vitamin D3. Vegetarians and vegans should look for vitamin D3 derived from lichen, a plant source, rather than vitamin D2.
Multivitamins can help fill nutritional gaps caused by depleted soils and poor dietary choices. A notable study involving adults aged 65 and older showed that taking a multivitamin (such as Centrum Silver) daily reversed brain aging by 2.1 years globally and episodic memory aging by almost 5 years.
A quality multivitamin contains essential vitamins and minerals like vitamin C, D3, E, K, B vitamins, folate, and selenium. These nutrients support metabolism, neurotransmitter synthesis, immune function, and liver health.
Supplements are not regulated strictly, so some products may contain too little or too much of active ingredients. It is important to choose trusted brands that undergo third-party testing to ensure quality and safety.
Many men do not need iron supplements unless diagnosed with anemia. Excess iron can cause oxidative stress and damage DNA and cells. Conditions like hemochromatosis, which cause iron overload, are common and dangerous.
Premenopausal women often need iron due to menstrual blood loss, with about 16% being iron deficient. Postmenopausal women generally do not need iron supplements.
Always get your iron levels tested before supplementing, and avoid unnecessary iron intake.
Omega-3 fatty acids, particularly EPA and DHA from fish oil, are crucial for health. Approximately 90% of the US population and 80% globally do not get enough omega-3s.
Omega-3 fish oil is prone to oxidation and should be stored in a low-temperature environment, ideally frozen, then refrigerated when in use. Choose brands with third-party testing and oxidation levels below 10 to ensure freshness and purity.
Creatine monohydrate is well-studied and beneficial for both muscle and brain health. For brain benefits, doses around 10 grams per day are effective, as muscles are greedy and absorb most creatine at lower doses.
Many creatine gummies contain little to no creatine. Always choose NSF-certified products to avoid contaminants like lead and ensure active ingredient content.
Magnesium is vital for over 300 enzymes, DNA repair, and sleep quality. Half the population does not get enough magnesium.
Dark leafy greens and almonds are good sources. The recommended daily intake is about 350-400 mg.
For both males and females, the following supplements are recommended in order of importance:
These supplements have strong evidence supporting their role in slowing aging, improving brain function, lowering disease risk, and enhancing longevity.
Choosing the right supplements involves understanding their forms, dosages, and quality. Avoid ineffective forms like non-liposomal glutathione and unregulated products. Prioritize trusted brands with third-party testing and certifications like NSF.
Supplements like omega-3 fish oil, vitamin D3, multivitamins, magnesium, and creatine can significantly impact health and aging when used correctly. Always consult healthcare professionals before starting new supplements, especially if you have underlying health conditions or concerns about nutrient deficiencies.
