A longevity doctor takes these 3 supplements daily

Dr. Mohammed Enayat has access to all kinds of experimental anti-agation treatments in his clinic, but an essential part of his longevity routine is quite cheap and accessible: supplements.

Enayat told Business Insider that his most recent “biological age“The tests, carried out 18 months ago, said that he was 24 or 17 years younger than his 41 -year -old chronological age. There is no consensus on how to define or measure the biological age, but Enayat used glycage and the rate of reduction, which respectively measure inflammation and epigenetics.

The primary care physician, who is also the founder of Hum2n Longevity Clinic in London, has closely followed his health for seven years, using portable technology, including a Oura Ring and a Strapmore blood, regular urine and microbiome tests.

Enayat modifies his longevity routine, including the supplements he takes, according to the results. But he took what he considers his “nucleus” supplementsB Complex and folate, magnesium and omega-3 fatty acids, daily in the past few years, he said.

“Although I believe that these supplements have supported my overthrow of the biological age, I credited them into a single component in a much wider setting,” added Enayat.

In general, dietitists recommend that people have the priority to draw their nutrients from food and to complete if they have deficiencies or are unable to eat certain nutrients.

B Complex and Folate

Enayat takes a Vitamin B complex and folate supplement.

“I have a fault with the methylation gene, which means that my homocysteine, one of the markers, rises high, which is very pro-inflammatory. So, to drop this, I have to be on a good B complex and a supplement of folate,” he said.

Having high levels of homocysteine ​​can increase the risk of blood clots, heart attack and stroke. But you can lower your levels with supplementation and eat foods that contain vitamins BIncluding fish, poultry, legumes, seeds, eggs, dairy products and green leafy vegetables.

More broadly, studies have linked B vitamins to better mood and Dementia preventionBut more research is necessary.

“Even without a gene defect linked to methylation, I would always plan to take a methylated B complex, especially during periods of high stress, bad sleep or intensive training, because these increase the demand for vitamins B,” said Enayat.

Magnesium

Magnesium is found in legumes, green leaves with dark leaves, nuts, seeds and whole grains. It plays a key role in many biological processes, including the construction of strong bones, the regulation of blood sugar and blood pressure and muscle function.

Enayat magnesium is below the recommended level, he said, because it does not get enough from its diet. It is relatively rare – by the way 2% of Americans have low magnesium levels. To do this, it takes a form of magnesium called bisglycinate because it is easier for the body to absorb. “It works very well to raise my levels,” he said.

When he takes magnesium, he finds that his muscles hurt me less and that he falls asleep more easily.

Omega-3 fatty acids

Omega-3 fatty acidsFound in food such as fatty fish, nuts and chia seeds, have been linked to better heart health, lower inflammation and blood pressure.

Enayat has naturally low levels of omega-3 fatty acids, so it takes a daily supplement. There is solid evidence to suggest that consumption of fatty fish each week is protective against cardiovascular disease, but it is not clear if the taking in the form of a supplement offers the same protection.

There are, however, some evidence suggesting that taking Omega-3 supplements May have anti-acts. A study on 777 participants with an average age of 75, published in the journal Nature Agging earlier this year, revealed that those who consumed a gram of omega-3 each day had “biological ages” than those who did not do so.