Los 5 mejores suplementos
Vamos a hacer una lista con los 5 mejores suplementos para vivir mas y con mejor calidad, aqui no metemos, ni nootropicos, ni suplementos deportivos.
A ver que dicen el Longecity: http://www.longecity.org/forum/topic/27 … extension/
Tenemos a uno que dice:
Alcar (and perhaps Alcar Arginate)
R-Alpha Lipoic Acid
Resveratrol
Vitamin C
Vitamin D3I would also also like to add Melatonin, CoQ10 and Fish Oil to the list, but you asked for 5, so there they are.
Otro dice:
ALCAR and R-ALA do look promising, but then there’s that one study that has me worried about the long-term effects of ALA (the one where it was combined with CR).
So my list would maybe be:
Vitamin D3
EPA + DHA
Resveratrol
Melatonin
Quercetin
Otro:
Vitamin C (4 g/d in fruit juice, so there’s no pill)
B-100 complex
Vitamin D3/Vitamin A (2,000 IU D3 and 30,000 IU A)
EPA + DHA (2 g/d)
Selenium/Vitamin E (200 mcg/800 IU)
4 gramos en zumo? Eso es mucho zumo, no?
Al cual le responden:
there’s no data supporting doses that high of vitamin C, and likewise you should avoid that much fruit juice because of the sugars.
D3 also needs to be balanced with a vitamin K complex, and that high a dose of vitamin A is iffy. You should have mixed retinols, like in Ortho Core.
2g/day of Omega 3 is pushing the limit, according to Duke. My daily intake of EPA/DHA is 1g, which should be plenty.
Make sure you get mixed tocopherols when you’re taking vitamin E; high doses of A and E without being counterbalanced and without taking mixed covitamers actually appears to elevate all-cause mortality.
Siguiente:
If you are counting vitamins/EFAs on the list, I would say:
vitamin D3
Vitamin K2
Fish Oil
Resveratrol
Astragaloside IV (or whatever its successor turns out to be)If you leave vitamins/EFAs off the list (everyone should be taking them, not just life extensionists) then:
Resveratrol
Astragaloside IV
Methylene Blue
Quercetin
Melatonin
Otro usuario mas "senior" dice:
The C, D3, Niacin, Magnesium, Melatonin, and Green Tea are all very cheap and a good place to start. EPA/DHA is probably the best known and most researched supplement, and I would invest in a good brand. Good cocoa and coconut oil are (expensive) things I have yet to try, but as these also constitute part of a diet they have a more profound and immediate impact on health. Good resveratrol is more expensive, and I would recommend you research this more thoroughly before starting; also don’t skimp on it, as purity is important.
Uno que se aventura a la decena y mas:
Here’s 5:
Polyphenols (take your pick… I pick catechins and anthocyanidines)
– Green tea / grapeseed / pine bark (very popular indeed, containing plenty of the above)
– Resveratrol (still packing a punch regarding research and evidence. Could be a much ado about nothing in the end, though)
EFA (no brainer… no pun intended. Also keeps your pipes clean and your cells and organs in good working order)
ALA + ALCAR (a combo which seems like the strongest candidate for promoting longevity. Resveratrol might be more dramatically effective, but this combo is much more certain and evidence supported)
Phytosterols (some are more potent than others)
S.O.D (not just because of the cool name "super oxide dismutase")If venturing to 10:
Vitamin C, D, E and K (each has its strengths)
Selenium (the best mineral for LE. To be taken with E from above)
CoQ10 (an obvious choice. This guy’s a fighter!)
Spirulina/Chlorella (taking in enough amounts can replace other items in the list, as it contains plenty of some)
Clean alkaline water, and a lot of itPromising but questionable (5):
Astragalus (choose your favorite extract)
Carnosine
Ecklonia Cava (one big question mark, but a glowing one)
Probiotic (good for you anyway, but not certain it’s an LE certified class)
Ashwagandha (although I’m not sure if I’ve even seen it related to longevity factors, I just wanted to get to 5 items, and to match Astragalus. At the very least it reduces stress, which is good for general health)Oh, and I wouldn’t dismiss the B vitamins quite yet, even though recent studies bash them. There is still much evidence about their ability to extend life-span.
Otro mas:
Reservatrol
Vit-D3
Quercetin
ALCAR
ALAOther excellent ones: Vit C, LEF mix, Omega-3
Otro:
1. Vitamin D3 – promotes immune, bone and joint health and protects against autoimmune and chronic diseases.
2. Vitamin K2 – promotes bone, cardiovascular (heart, arteries, veins) and neuron health. It also prevents calcification which can result from too much D3
3. R-Lipoic Acid – It’s the form the body uses, helps recycle Vitamin C and E and it appears to protect Mitochondria even reversing damage in aged rats
4. Green Tea
5. Quercetin – powerful flavonoid, has anti-inflammatory and anti-histamine benefits
Sobre la vieja escuela:
Linus Pauling published 23 years ago, probably recommeding 30+ years ago:
Don’t smoke
Don’t eat sugar, suggested paleolithic diet (he probably started the interest in that area)
moderate exercise
alcohol in moderate quantities appears to be good for you
avoid stress
7-8 hours sleep
get plenty of water
fruits and vegetables
eggs and meats are good food, don’t pay attention to "cholesterol" in eggs
Vit C 6,000 to 18,000 mg/day in divided doses
vit D 800 IU (you can’t hardly find a source at the time saying 400 IU was good)
vit E 400 to 1600 IU
vit A 25,000
vit B complex approx 50 to 100 (a rough summary of his numbers). This is probably the original source of B-50 and B-100 complexes.
A mineral supplement (minor quantities by modern standards for calcium, magnesium, and selenium. Better for zinc 15 mg, copper 1 mg, mang, moly, iodine)He cited references that showed sugar had a higher correlation with heart disease than fat in different societies and in males subjected to fructose. These were the days when people were saying avoid ANY type of fat to reduce cholesterol. The sugar-heart disease correlation is still strong today based on country-by-country work I did with online databases.
By following these measures he expected average lifespan would increase 25 to 35 years and that someday someone might reach 150.
My point is that it took 10 to 20 years for the most knowledgeable people to get to Pauling’s level concerning these things and I need to see some good references before I stop thinking 30,000 IU A and 800 IU E are good. He missed the boat in recommending vit C too much for colds (i have lots of personal experience with that) and not knowing 200 mcg selenium prevents 50% of cancer incidence, although this could be connected with vit E recycling which he has covered. This is not to say his specific info on vit C and colds was wrong: he talked about 1 g/hour reducing colds by only 25% to 50%. I agree with the 25%, and I can keep my nose completely dry during a cold, but just the effort of taking that much is hardly worth it. My experience is that it helps with symptoms due to its strong anti-histamine activity but does not seem to decrease duration. Vit D is much better at prevention and massive zicam pills and gel is a miracle for symptoms and duration (my colds last 6 to 12 hours). I take echinacea too, but I can’t "measure" the benefit like i can with vit D and zicam.
The book I’m talking about is "How to Live Longer and Feel Better" published in 1986. I still haven’t seen a better introduction to health and have found very few errors (too little selenium and vit D, and missing a few new things). His lowest recommended vitamin C in the book could be quoted as 6,000 mg, 2,600 mg, or 1,000 mg depending on which part you quote. He only specifically explained why 2,600 mg would be the lowest for the majority.
Parece ser que Omega 3, vitamina D3, C, Resveratrol y te verde son los mas repetidos…. se habla bastante de ALCAR, quercitina y melatonina… y hay otros que podria ser interesante investigar.
Nadie ha mencionado el Turmeric, no parece estar difundido a pesar de los muchos estudios que hay.
Tambien es interesante ver el coste de cada uno en sus dosis efectivas.
En otro hilo, tenemos una lista completa:
o Vitamin C — 2000mg daily, in divided dosages (vit C has a half-life under an hour, so its benefits are not long lasting, and therefore need to be replenished several times daily).
o Vitamin D3 — this misnamed vitamin (it’s really a hormone) has numerous immunity and cancer-reducing benefits. Vit D3 alone reduces all-cause mortality significantly, perhaps as much as 50%. Most people are deficient, especially in the northern states or latitudes. 5000 I.U. a day recommended.
o Vitamin K2 — a very recent superstar, especially as a regulator of calcium, and keeping it from arterial accumulation (all plaque is approx 20-25% calcium). In fact, animal studies show complete coronary calcium reversal with K2. Most people are greatly deficient. 5mg a day recommended.
o Niacin — probably the best booster of HDL, which is highly protective of arterial disease. The key is to not take the no-flush version, which does not raise HDL. I take 100mg morning, and the same at night. The flushing is five minutes of discomfort I do not mind at all, because I look at it as feedback that it’s working.
o EPA/DHA (fish oil) — a long chain omega-3 polyunsaturated oil that has anti-inflammatory benefits. At most I recommend two grams daily. Polyunsaturated oils have a significant half-life (two years) and therefore do not require much daily replenishment. And since these oils are also easily oxidized (a pro-aging concern), they should be limited to as-needed-and-no-more supplementation.
o Magnesium — involved in 400+ biochemical processes, any of which can breakdown without adequate magnesium. Also required to counter-balance calcium (needed for muscle contraction) to allow for muscle relaxation. Most people are deficient. Taking the oxide form is a waste. 400mg a day recommended.
o Cocoa — a food supplement, via eating 10-15 grams dark chocolate daily (at least 70% cocoa content). Super dense in antioxidant, and especially polyphenols that lower blood pressure by generating nitric oxide in the endothelium.
o Coconut oil — another food supplement, primarily medium length saturated fat that’s processed not in the digestive tract but in the liver. Practically all animals fed coconut oil lose bodyfat, and experience reduced systemic inflammation. Its unique energy producing pathway also poses less oxidative stress on the mitochondria. I eat about 50 grams daily, often a lot more. (Must only get the extra virgin type.) This is my exclusive cooking oil, too.
o Green (and/or) white tea — this was a leading superstar supplement before resveratrol and vit D3 stole the spotlight two years ago. Still, it’s health benefits are widely accepted and wide ranging, especially in the role of fighting cancer, boosting immunity, and in detoxification.
o Resveratrol — wide-ranging benefits, especially in terms of cardiovascular health and cancer prevention. May also extend human lifespans by positively expressing our survival genes. 250mg a day recommended.
o Pycnogenol — I hate to include a brand name on this list but this exceptional supplement is a strong anti-inflammatory (a key cause of cancers and heart disease), and also blocks the breakdown of complex carbs for up to eight hours. Well studied and absolutely safe. 100mg a day recommended.
o Melatonin — this hormone is the most important brain antioxidant, with numerous other significant full-body benefits.
(Just missing this list: metformin, CoQ10, pomegranate extract, blueberry extract.)
Pues sí, lo cierto es que jamás había escuchado hablar de la cúrcuma en ningún sitio, es curioso. Yo creo que en los foros hay cierto menosprecio hacia las hierbas y hacia lo tradicional. Mismamente el perejil es una planta muy interesante que apenas tiene eco en ningún sitio. Como seres humanos procuramos estar a la vanguardia y escudriñar el último compuesto químico sintetizado que parece tener propiedades excepcionales, aunque quizás una simple manzana tenga esas mismas cualidades o más, pero eso ya está muy visto y la novedad manda
Si, a mi recientemente me dio mucho que pensar que un buen amigo me comentaba que su mujer tenia problemas de colesterol y que se habia puesto a tomar zomo de apio y perejil a diario, y los resultados han sido excepcionales, incluso los medicos estaban asombrados.
Yo probe un dia, pero no tenia una liquadora a mano asi que simplemente use una batidora y me comi el resultado… arrggg… lo cierto es que no me sento nada bien, tengo que probar con licuadora.
Basandome en lo que he leido sobre epigenetics, incidencia de enfermedades en poblaciones diversas etc… Creo que hay tres componentes muy interesantes que deberiamos de consumir habitualmente aunque sea en pequeñas cantidades, estos son te verde, curcumin y resveratrol.
Lo ideal es consumirlo en su forma de suplemento que tiene las cantadidades adecuadas (y eso no esta del todo claro en el caso del resveratrol) para que la presencia en sangre sea significativa, pero por su posible efecto epigenetico, yo creo que aunque se consuman en su forma natural seria muy beneficioso, los tres productos se potencian con pimienta negra, en el caso del resveratrol quiza sea dificil de consumir la cantidad adecuada de forma natural, o quiza sea mas facil tomar un suplemento que contiene muy poco como ADAM o comprar uno que contiene mucho y separarlo en cantidades mucho mas pequeñas, por ejemplo como dosis de mantenimiento de curcumin + resveratrol, podriamos hacer nuestra propia capsula usando turmeric (la especia) mezclandolo con polvo de resveratrol diluido para obtener 10-20mg (lo cual saldria muuuy barato) y pimienta negra adicional para que cada capsula tuviese esos 20mg de piperine, de esta forma, tendriamos turmeric+resveratrol potenciado con piperine por un precio irrisorio, seguramente de 2-3 euros al mes (Tendria que ver como esta el tema de la caducidad del resveratrol).
Luego el te verde se consumiria natural sin mas, idealmente 4-6 al dia, y a ser posible una variedad con mucha teina para compensar los efectos de la cafeina.
Se habla de Metformin con un candidato a simular la Restriccion calorica:
While metformin remains an interesting candidate DR mimetic
– http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862768/
voces.huffingtonpost.com/dr-salomon-jakubowicz/razones-tomar-metformina_b_3922689.html
Y aqui hablan de una forma de adelgazar curiosa, en teoria se nota como se quema la grasa a los 30 minutos:
voces.huffingtonpost.com/dr-salomon-jakubowicz/alimentos-metformina-adelgazar_b_2951384.html
Hoy he probado 400mg de coQ10… y realmente es algo que se nota, lo he probado asi sin mas, y al reto me encontraba llenisimo de energia, totalmente acelerado, y me estaba preguntando yo mismo que a ver que me pasaba ya que ni me acordaba de la coQ10 (tomo muchas cosas) y luego he caido y buscado un poco en google y si la gente habla de eso de la energia que te proporciona, pero no me imaginaba que realmente seria tan potente, increible! A ver si las demas veces son iguales y lo meto para antes de ir al gimnasio… he leido algun estudio sospechoso y 400 mg son muchos, asi que no es algo que quiero tomar todos los dias, creo que lo voy a tomar solo los dias de entrenar, pero me sinceramente me ha sorprendido, otro suplemento que tambien me proporciona energia es el resveratrol, aunque no de una forma tan obvia como el coQ10, al menos esta primera vez y en tal cantidad.
Despues de la investigacion que llevo mis top-5 son:
– Un suplemento vitaminico potente como ADAM (Podemos hacer ciclos extra de Vit C y D3 de vez en cuando)
– Turmeric habitualmente con ciclos de 4-8 gramos. (Mezclando marcas phytosome, super-bio, 95% y agregando piperine)
– Resveratrol* (125-250 mg es suficiente con periodos de descanso de 10 mg, lo que viene en ADAM)
– Green Tea, tanto natural como suplementado
– Omega 3: Alto en EPA+DHA, maximo 2 gramos al dia.
*Resveratrol tiene efectos demostrados en humanos en tema cardiovascular y anti-inflamatorio, el resto de efectos anti-envejecimiento, anti-cancer y un largo etc… estan por demostrar pero prometen bastante.
Prometen ALA+Alcar pero los dejo pendientes de investigar, quiza incluso no sea neccesario el ALA con el Alcar, pero ALA previene el stress oxidativo de todas formas.
Otros suplementos que por ser muy baratos y seguros merece la pena consumir, capsulas de aceite de ajo, cardo de leche (Botes de 100 capsulas o mas, una al dia por 4-5 euros)
Hay muchisimos otros secundarios como coQ10. Melatonina, L-Teina, Tallos de brocoli concentrados y un largo etc…
Segun vaya investigando mas y salgan mas estudios es posible que vaya cambiando la lista.
Leo cosas muy interesantes sobre Ashwagandha, 2 o 3 veces al dias, 250 mg cada vez… rodhiola tambien parece interesante pero al parecer el efecto desaparece pronto, el de Ashwagandha parece que no desaparece, es similar a GABA, tengo que investigar mas sobre ello, tambien parece ser bastante barata.
Cuidado con la vitamina C que en cantidades de 1 a 2 gramos al dia puede causar piedras en el riñon debido a los oxalatos: alimentos-saludables-f112/antinutrientes-oxalatos-fitatos-t1558.html