My recommended drug/supplement stack
THIS IS NOT MEDICAL ADVICE. CONSULT YOUR DOCTOR BEFORE STARTING OR CHANGING ANY DRUGS OR SUPPLEMENTS.
What follows ranges from evidence-based advice to frontier biohacking. Consider some of these, take it slow, and find what works for you. You’ll find the supplements in my store.
First order elements
These are things I think most people should consider and incorporate if it makes sense to them and their doctors …
Drugs
I believe statins are beneficial for most people over 50, with three caveats:
Only get them from a cardiologist who can guide you and prescribe. There are alternatives and various types of statins, so make sure your cardiologist is up-to-date.
Stop taking them if you have side effects
A little goes a long way. You’ll probably get most of the benefit from a minimal prescription, and even then you could take them every other day if your doctor agrees.
Your doctor can help with other drugs, but I recommend as few prescription drugs as you can get away with. Exercise can replace the need for many drugs and doctor visits.
Calcium
Algaecal Plus comes in packages of 120 pills. Take two pills twice a day. This will cover your calcium, boron, and vitamins. Consider stopping taking any vitamins unless you are deficient. Agaecal Plus is only 360 milligrams of calcium for 2 pills and 720 mg for 4 pills. This dose is probably fine for most people, but discuss the dose with your endocrinologist. Note that dietary calcium has nothing to do with plaque and calcium deposits in your arteries. Learn more about AlgaeCal Plus.
Add a final magnesium glycenate pill that is 70-100mg before going to bed.
Dietary Protein
In general, you want to get between 0.7 and 1.3 grams of protein per pound per day. This is a general estimate. People putting on muscle will want to have at least 1 gram, and people 70+ should also get 1 gram per pound. I think a good rule is to shoot for 1 gram per pound per day, and if you don’t get it exactly, not a big deal. I don’t believe in obsessing over grams and pounds, just do your best every day. A lot of sports nutrionists recommend 40 percent of your calories as protein. If you can do that, probably everything will take care of itself. You’ll find supplements below.
Since it’s so easy to do, get a supply of Shamrock Rockin’ Protein Builder bottles and drink one after every hard workout. Whey protein is probably better, but use the vegan option if you feel the need. Personally, I’m vegan with the exception of whey protein, but structured aminos (see below) are another option.
Omega threes
Omega-3 and omega-6 fatty acids are essential polyunsaturated fats that play important roles in overall health. Since the body cannot produce them, they must be obtained from the diet.
Omega-3s are primarily found in fish, flaxseeds, chia seeds, walnuts, and algal oil. There are three main types of omega-3s: EPA, DHA, and ALA. Omega-3s lower triglycerides, reduce blood pressure, and decrease the risk of arrhythmias and heart disease. They also have potent anti-inflammatory effects, which help manage conditions like arthritis and inflammatory diseases. Omega-3 supplementation is linked to a lower risk of depression, anxiety, and mood disorders, but this research is not conclusive.
Omega-6s are found in vegetable oils (e.g., sunflower, corn, and soybean oils), nuts, and seeds. The most common form is linoleic acid, which is converted into arachidonic acid, a precursor to pro-inflammatory molecules in the body. Omega-6s play a role in brain function and help maintain healthy skin and hair.
I believe it’s largely a myth that the omega-6 to omega-3 ratio should be around 4:1 or 1:1. I don’t think omega-6 fatty acids are categorically bad for you. I think the best thing to do is just make sure you’re getting enough omega-3, and it’s easy to do. You can do your own omega-3 index test at home using the Omega Quant test, and you’re looking for a score from 8 to 12 percent. If you’re low, consider taking a supplement. I recommend omega-3 only. Omega-3 supplements can be based on fish oil or algae. Most of the products are similar and good, but I recommend you get omega-3 only, without any other vitamins, because you are probably getting other vitamins from other supplements, like Algaecal Plus. And, if you’re not low on omega-3s, you don’t need to take extra.
Bioavailability counts. This doctor reports that algae-derived omega-3s are better absorbed than fish-oil based. If you have any other research on this, let me know.
Fish-oil gel caps from Norway Direkt, 2 grams, 3-month supply: $29
Spectrum Essentials 1 gram, 30-day supply, I recommend this one: $25
TMG
TMG (trimethylglycine) has no downside, is quite cheap, and helps reduce homocysteine levels. Have your homocysteine level checked. If it’s on the high end of the range, get and take the supplement. Many athletes take it.
TMG capsules, 750mg each, take two per day, 120-day supply: $16.
Methyl folate
Methyl folate is one I highly recommend. It helps with brain function and may help prevent neurodegeneration. It’s not expensive. There’s really no reason not to take it. I take it with B12 — again, there is only upside.
L Methylfolate 1000 mcg plus Methyl B12 - Active 5-MTHF Form, MTHFR Supplement, 60-day supply: $16
Collagen
Collagen is a protein supplement usually derived from animals. It helps with hair, skin, nails, bones, and cartillage. I swear by it. I would give up most of my other supplements before I would give up collagen. I would recommend trying a 90-day supply and see if you notice a difference, holding everything else steady. If you can’t tell the difference, you don’t need collagen.
I believe AlgaeCal collagen complete is the best product in this category. Here’s Dr Doug Lucas on AlgaeCal Collagen Complete.
AlgaeCal Collagen Complete has all 4 of the main types of collagen. The 90-day pack is $134 if you get it on a recurring basis from Amazon.
Creatine
Creatine is special. Creatine enhances your performance in the gym to give you bigger muscles, mostly by retaining water. Almost all bodybuilders use it. It can be uncomfortable to start, and it’s not for everyone, because some people tolerate it better than others. If it works, you’re going to take it forever to help retain more muscle mass. To benefit from Creatine, you need to be working out regularly enough that you’re not sliding back on muscle. You need to be on a good gym program getting results, and you need to commit to staying in the gym. At that point, you should probably start taking five grams of creatine daily. It also has some benefit for memory in people over 60.
You can take Creatine HCL, which causes little to no bloating, and you take about 2.5 grams per day. But most people take 5 grams of creatine monohydrate daily, mostly because it’s cheaper. Here’s an article on the difference.
Con-Cret Creatine HCL powder, 33-day supply: $27
GNC AMP HCL 189, tablets: 60-day supply, $45
Creatine monohydrate capsules, vegan, 2 per day, 45-day supply $10
Naked pure micronized creatine powder, strawberry flavor, vegan, 100-day supply $23
EFX Sports has a pH-balanced creatine monohydrate they claim is far superior. Is it?
Leucine
Leucine is known to activate the mTOR pathway, a key mechanism in muscle protein synthesis, which helps build and repair muscle tissue after exercise. Athletes and bodybuilders who engage in intense resistance training or endurance activities can benefit from leucine to maximize muscle gains and reduce recovery time. Leucine also helps prevent muscle loss and is a good supplement for vegans. Take 2 pills twice a day:
HMB
HMB stands for beta-hydroxy beta-methylbutyrate, a compound that is a metabolite of the amino acid leucine. As a calcium salt, it helps with muscle growth and preserving muscle mass you have built. If you’re working out to build muscle, I recommend taking on HMB tablet each morning.
Amazing Formulas HMB 2000 Mg Per Serving, 60 Servings: $16
Enzymes
Enzymes break down proteins that can cause gas and bloating. They are purely for your comfort and to help prevent flatulence. Especially helpful for vegans.
Ten essential enzymes, 90-day supply: $18
Beano, for people who eat legumes (especially helpful with peanut butter). Take two tablets before you eat anything with legumes. Beano 50-day supply: $11.
Structured Aminos
There’s a current trend to produce optimal essential amino combinations for certain outcomes, like building muscle. These are purpose-made in a lab rather than from a natural source, like milk. So you get only the aminos your body can use and none of the others that get turned into glucose. Certainly, their products are expensive. I like them because they are vegan. Could this be even better than whey protein? They all have money-back guarantees if you’re not satisfied.
The Bodyhealth company makes a line of vegan protein powders and pills they call Perfect Aminos.
Strawberry powder, 60 servings: $84
Tablets, 5 per day, 30 servings: $40
Perfect Amino bar, 12 pack: $41
Optimal Amino is similar.
Kion company is similar.
Let me know if you have experience with or information about these products.
Second order elements
After you’ve sorted out the above, these are things that can’t hurt and may help. If you can afford them, try them …
GlyNAC consists of glycine and N-acetylcysteine (a precursor to L-cysteine). These two amino acids work together to boost glutathione levels, a powerful antioxidant that declines with age and plays a key role in protecting cells from oxidative stress. GlyNAC boosts glutathione, an important antioxidant that protects cells from oxidative damage and maintains mitochondrial function. It can also improve mitochondrial health and reduce oxidative stress. Some studies suggest that GlyNAC supplementation can improve insulin sensitivity, which may be beneficial for metabolic health and longevity.
GlyNAC is not a must-have supplement. But it has been shown to benefit people over 60. If you have inflammation or insulin sensitivity, and you’re interested, try it. You’ll know it’s working if it reduces your biomarkers for inflammation or insulin sensitivity.
Vinatura GlyNAC 1gram, 45 days: $19
L-Citrulline is a naturally occurring amino acid that plays a key role in boosting nitric oxide production and improving blood flow. It also helps with muscle soreness and is said to reduce erectile dysfunction. Usually combined with L Arginine. Many bodybuilders take this. It has no real risks, but if you are on blood-pressure meds be sure to talk with your doctor first.
Co-Q10 has some positive effect on reducing all-cause mortality, though only limited effectiveness on reducing heart attacks. Has benefits for people with high blood pressure, migraines, and fatigue. Not as effective as statins, but if you are working on lowering cholesterol it’s worth a try. Can interfere with blood Warfarin! Here’s a good meta-study. Take the Ubiquinol one-a-day form: $32
Berberine is a plant extract used by Chinese medicine practitioners to reduce overall inflammation. We have enough studies to show that it has a marginal benefit with no downside. If you are diabetic or have high-ish cholesterol, this comes under the “can’t hurt” category. It’s cheap. Take one 500mg pill twice a day. Puritan's Pride Berberine 500 mg, 60 Capsules: $16
Turmeric (curcumin) can’t hurt you at all. It’s supposed to help reduce inflammation and improve healing. I don’t take it. Some athletes swear by it. Try it if you want and see if it helps. I think I’d rather try BPC-157 first.
Peptides
Peptides are short proteins, you can learn about them in the video section. They reduce inflammation and increase blood circulation, especially in sites that are injured and inflamed. Peptides should be given by a doctor and subcutaneously to have the best effect! If you have a joint or tissue injury, see a doctor and discuss peptides. I think in ten years they will be the standard of care for stubborn tendon injuries and possibly much more.
However. They may do nothing.
You may want to try them in pill form and see if they do anything. If you get them from a reputable supplier, they are very unlikely to harm you. But – you take your own risks with anything you swallow, so compare and do your homework and don’t get the cheapest bottle of pills.
The most likely thing that will happen is nothing. We don’t have any decent evidence that peptides in pill form does anything to anyone. But hey, if your tennis elbow isn’t healing and you have an extra $80 to try something for a couple months, I don’t see why not. I’d say if you don’t notice a difference, it isn’t working and you’ve lost a bit of money.
Note: recent research I’ve seen shows that oral can be just as effective as injected, and that for oral use BPC-157 is recommended. Don’t use gels or nasal sprays. That means you can try it at home easily and see if it makes a difference. Can be combined with TB-500. Amazon carries a lot of these brands.
DON’T BE FOOLED! Most “peptide” pill bottles look like this on the side:
See how it shows amino acids with “L” at the front? This is not BPC. In fact, look, it says BCP, not BPC. This is fraudulent, and most “BPC-157” on Amazon is just like this. The price is very affordable, that’s how you can tell it isn’t BPC. You want real BPC, and you want the argenine-salt version for oral use.
ANOTHER NOTE: Some people report that BPC-157 plus TB-500 do help with joint pain but leave the body overall sore and achy. These supplements are generally safe, but stop taking them if you have symptoms you don’t like!
This is going to be expensive, but if it works it’s a lot less than surgery. Here are some pills I have found that include BPC-157 and TB-500 in the same pill. You can sign up for a subscription and get it for less. Try one pill a day for 60 days and see if it does anything. If it doesn’t, try two pills a day for another 60, and if then you have no clear result, stop taking them:
Transparent Peptides, 30 capsules: $146
Remember, some people get unpleasant side effects. This is not medical advice.
Joint issues
Glucosamine, chondroitin, MSM – If you have joint pain or if you lift heavy objects, this combination can’t hurt. The worst it can do is waste your money. Some placebo-controlled trials suggest it can help relieve knee pain, but if it exists the signal is fairly weak. Some trials show no benefit. It’s in the “can’t hurt” category, and you certainly don’t need it. It’s also very cheap. Many people take it three times a day rather than two. If you ruck or powerlift, it’s probably worth trying. These are going to be animal-based.
Best Naturals Glucosamine Chondroitin and MSM (Non-GMO) - Promotes Joint Health - 180 Count (I take 4 pills per day. I will stop if I don’t notice any improvement in my knees): $14