Supplements

Supplements are important factors in helping to maintain, repair and potentially improve your body when doing so by diet alone is not possible or easily available. I’ve taken supplements for years as a way of avoiding medication (yes even doctors try to avoid medications and side effects- unless necessary) and optimizing my own health. I self-diagnosed myself with slightly high blood pressure and through supplements and lifestyle changes have been able to avoid prescription and over the counter medications (for now).

Here are some key principles to taking supplements which I utilize:

Supplements should serve an intended purpose and not be easily obtained through diet. For example, omega-3 is available with diet, but to reach my daily goal of 4 grams (more on this below), I would need to eat 1-2 servings of fish daily, risking potential exposure to excess mercury, etc.
Supplements should be supported by scientific evidence, with the caveat that any study on supplements is difficult to fully evaluate. It’s very hard to isolate the effects of a supplement simply because there are so many other variables at play in our diets and lifestyle. You might also look at evidence of the effects on animals, as well as some theoretical considerations on the matter.
You should have a goal for your supplements. Mine is to look my best and feel my best. More specific goals include— to age slower, function better, think clearer, maintain or add muscle, balance my hormones, and balance my stress. I take different supplements to help with these different aspects of my goals.
More is not always better. Vitamin B in small doses is beneficial. If you take too much you can end up with liver toxicity. Taking the recommended dose is crucial.
Podcasts and YouTube videos are a good jumping off point, but always do your own research as well. I love listening to podcasts and watching YouTube videos about health and have a host of personalities that populate my feed, including Andrew Huberman, Peter Attia, Dave Asprey, David Sinclair, and Rhonda Patrick. I recommend listening to experts like the above and finding aspects of their content that resonate with you. Take information from them and build off of it by conducting your own research and analyzing what supplements would best help you achieve your own personal goals.
Be aware that many YouTubers and influencers do have investments in other companies, so they might have a financial incentive to promote certain products. My only incentive for writing this blog/showing you my personal regime is to tell you what I have found works for me and what my own experience has shown. While I do perform research studies and write academic articles, the focus is most often on facial plastic surgery, not supplements.
You are an N of 1, meaning you, the individual, are the only subject of a clinical trial. Your own unique physiology is different from mine, although we are all probably more similar than different. If you can track how you feel, or for example see how your sleep changes after taking supplements, fantastic. That being said, it is hard to tell the direct cause and effect from supplements because there are so many other variables and outside factors at play.
I take all of my supplements with one swallow in the morning and another at night. If you can train yourself to do it this way, it actually takes the laborious part out.
Tracking your skin and hair is potentially a good way of seeing that what you are taking is having some effect. Because your hair and skin are not considered essential organs, your body will treat them last. So if your skin and hair are doing better, you MIGHT be experiencing some benefits internally. Blood pressure, sleep, strength, lean body mass, Glucose, and a host of other biomarkers are good ways to monitor benefits.
I avoid risky supplements as I am risk averse by nature. I don’t take immunosuppressive drugs, Metformin (I don’t want to lose muscle and a whole host of others) and try to generally avoid medications when possible, with some exceptions. I like finasteride in low doses for the dual purpose of hair preservation and prostate shrinkage, as well as possible evidence of improvements in longevity. I’m currently also avoiding testosterone supplementation, as taking testosterone can reduce your endogenous levels and right now I am at my physiological goal (subject to change).
For your convenience, I provided the exact links that I order my supplements from. When looking for supplements, I essentially wanted the cleanest supplements that met my requirements. Amazon is where the vast majority are and I order them on subscription. If more than one supplement can be combined into one pill without a loss of efficacy, I often choose that one. I basically want to get the most effect with the least amount of pills.

So if you only had a few supplements to take, what would I recommend?

I think everyone should take creatine, fish oil, magnesium, protein, and powdered greens. There’s loads of data supporting the use of these with almost no downside. I recommend taking these five if you want muscles and to become smarter and healthier!

I tried to categorize the supplements by purpose. Obviously, some supplements will do more than one thing.

So what supplements do I take, exactly, and what are the benefits of each? Below is a breakdown of each supplement, the key benefits, and why it is a part of my regimen.

So here is the morning and evening routine

Morning:

Omega-3 / Fish Oil
Resveratrol
Fisetin, Resveratrol, Quercetin, Spermidine, and Berberine
Liposomal NAD+
Multivitamin
Creatine
Tongkat Ali
Mushroom Blend
Liposomal NMNH
Collagen Peptides
Whey Protein + Glutamine

Midday:

Ketones
Electrolytes

Evening:

Omega-3 / Fish Oil
Vitamin D3 + K2
Fisetin, Resveratrol, Quercetin, Spermidine, and Berberine
Arginine
Lion’s Mane, Turkey Tail, Reishi, Cordyceps
Creatine
Tongkat Ali
Super B-Complex
Beet Root, Olive Leaf, Garlic, L-Arginine, Moringa, Nattokinase
Theracurmin
Triple Magnesium
Whey Protein + Glutamine
Alpha Grind PM

Hormonal Support-Male

I use supplements to support testosterone production, as this is beneficial to men of almost every age. If you can avoid taking supplemental testosterone, fantastic. If you need it and your body will benefit, fantastic. I currently do not supplement with exogenous testosterone or testosterone injections, but may do so in the future based on my lab values. The evidence for these is overall mixed. In reality, with most of these, you’re probably increasing levels of free testosterone rather than actually increasing your total testosterone.

Tongkat Ali (testosterone)

Tongkat Ali is primarily known as a natural testosterone booster and is often used in supplements aimed at improving male health.

🌿Benefits:

Boosts testosterone levels
Reduces stress and enhances mood
Improves physical performance
Supports energy and endurance
May improve cognitive function

Tongkat Ali is a great male health supplement as it aids in many different ways. Many athletes and bodybuilders use this as a natural performance enhancer as it can aid in muscle strength and lean muscle mass. Users also report improved mood, reduced anxiety, increased energy, and even better mental clarity. Clinical studies also support that both long-term low-dose and short-term high-dose Tongkat Ali use raises testosterone levels with very little risk of side effects.
PubMed, PMC, PMC.

Testosterone injections are an alternative to raising your testosterone, but they also suppress your testosterone endogenously, so supplements are preferable if possible.

Alpha Grind PM (test)

What’s in Alpha Grind:

Apogen – promotes GABA, which helps you sleep
Magnesium – promotes better sleep
Vitamin D3 – keeps testosterone levels in check
Zinc – immune system support

Tribulus (testosterone)

Benefits:

Decreases cortisol
Boosts testosterone

Anti-aging-antioxidant

The body undergoes constant stresses from the environment. Antioxidants can help your body with this process and aging. Many of these supplements can also help in other categories, but I put them here.

Resveratrol (anti-aging)

Resveratrol is a natural compound found in certain plants, most famously in the skin of red grapes and red wine. It’s a type of polyphenol known as a stilbene, and it acts as an antioxidant—protecting your cells from damage.

🌿Benefits:

Potent antioxidant
Anti-inflammatory
Increases longevity
Lowers blood pressure

Senolytics

This is a new category of supplement. Essentially, the purpose of the supplement is to eat away at your zombie cells. As you get older, your body starts making cells that don’t function as well. These cells essentially can spoil the rest of the cells. One of the theories of aging is that the “rotten” or zombie cells are like apples where one rotten apple can spoil a bunch. The data for senolytics is mixed, but shows promising results.

Fisetin (senolytics)

Fisetin is a natural plant flavonoid found in many fruits and vegetables. It has antioxidant and anti-inflammatory properties, and more recently has gained attention for its senolytic activity – the ability to selectively eliminate senescent cells (often called “zombie cells”) that accumulate with age. By clearing these dysfunctional cells, fisetin is being studied as a promising anti-aging and longevity compound.

🌿Benefits:

Potent senolytic action
Increases healthspan and lifespan
Reduces age-related degeneration
Neuroprotective potential

Fisetin shows strong potential as a geroprotective/senolytic agent, backed by robust preclinical evidence. High-quality animal studies have demonstrated clear benefits – e.g. significant lifespan and healthspan extension in mice [pmc.ncbi.nlm.nih.gov] – which is compelling support for its efficacy. It also has mechanistic plausibility by targeting fundamental aging processes (senescent cells).

Quercetin (senolytics)

Quercetin is a naturally occurring plant flavonoid. It is best known for its potent antioxidant and anti-inflammatory properties, and it also exhibits antiviral and immune-modulating effects.

🌿Benefits:

Anti-aging effects
Cardiovascular health
Anti-inflammatory and antioxidant effects
Immune support and antiviral activity

Quercetin is a senolytic and very similar to Fisetin. On the whole, quercetin offers a broad range of health benefits backed by a growing body of research, but the strength of evidence varies by benefit. There are multiple human studies (including some randomized trials and meta-analyses) demonstrating quercetin’s positive effects – for example, significant though modest reductions in inflammation markers and blood pressure have been documented. [pubmed.ncbi.nlm.nih.gov], [pubmed.ncbi.nlm.nih.gov]. Its immune and antiviral benefits are supported by clinical trials as well, and mechanistic studies strongly support its antioxidant and anti-inflammatory actions. The senolytic/anti-aging benefits, in particular, are very promising.

Spermidine (senolytics)

Spermidine is a naturally occurring polyamine found in foods like wheat germ, soybeans, mushrooms, and aged cheese. It plays a crucial role in cell growth, DNA stability, and autophagy—the body’s process of cleaning out damaged cells. Its ability to stimulate autophagy has made it a hot topic in longevity research.

🌿Benefits:

Supports brain health and cognitive function
Promotes longevity via autophagy (cell renewal)
Cardiovascular protection
Anti-inflammatory and metabolic effects

Spermidine is one of the most promising natural longevity compounds, especially because of its role in activating autophagy. It has strong preclinical evidence and growing support in human trials for brain and heart health. While the evidence is not yet as deep as older compounds like resveratrol or quercetin, the early human data is compelling.

Berberine (senolytics and sugar regulator)

Berberine is a natural plant alkaloid found in several herbs and has a long history of use in traditional Chinese medicine. In modern research, berberine is being studied for its beneficial effects on metabolic conditions like type 2 diabetes and heart disease risk factors.

🌿Benefits:

Blood sugar regulation
Aids in weight management

Overall, berberine’s metabolic benefits are well-supported by clinical research. Numerous human trials and meta-analyses have shown significant improvements in blood sugar control, insulin function, lipid profiles, and modest weight loss with berberine. [journals.lww.com], [pubmed.ncbi.nlm.nih.gov]. Berberine is kind of like an Ozempic-like element. The idea with Berberine is it seems to regulate your blood sugars and helps without having some of the other side effects that you can get from taking diabetic medications.

Antioxidants

Antioxidants protect you from oxidative stress. Distress can lead you to DNA miscoding, poor cell regulation, and perhaps even accelerate aging.

Goji Complex

🌿Benefits:

Boosts immune function
Improves energy and mental acuity
Improves sleep
Lowers LDL cholesterol levels

Ever wonder how I seem to possess an endless supply of energy? The answer may be the goji complex supplement I take. The benefits of goji berries are very noteworthy, including improved mental acuity, a boosted immune system, and sleep improvement.

Powdered Greens

🌿Benefits:

Improves gut health
Reduces inflammation
Improves skin health

Another key element of my supplement regime is powdered greens. We tend to believe that any food or drink that is green must be healthy, right? Well, in the case of powdered greens, this idea rings true. Powdered greens not only improve gut health, but also improve your skin’s health.

Moringa

Moringa oleifera is a fast-growing tree whose leaves (and sometimes seeds and pods) are used as a dietary supplement. It is extremely nutrient-dense – for example, moringa leaves contain significantly more vitamin C than oranges, more vitamin A than carrots, and more iron than spinach on a gram-for-gram basis [pmc.ncbi.nlm.nih.gov]. Beyond its nutritional value, moringa is rich in bioactive compounds like flavonoids, phenolic acids, and isothiocyanates that give it antioxidant and anti-inflammatory properties.

🌿Benefits:

Improves blood pressure and cholesterol levels
Anti-inflammatory properties
Decreases stress in your body

Moringa has been shown to support cardiovascular health, particularly by improving blood pressure and cholesterol levels. Several small studies indicate that moringa can help reduce blood pressure [pmc.ncbi.nlm.nih.gov]. Moringa may also improve cholesterol and lipid profiles, which are important for heart health [pmc.ncbi.nlm.nih.gov]. Overall, Moringa offers a broad range of health benefits backed by studies for heart health, blood sugar control and its anti-inflammatory effects. Its nutrient richness and antioxidant content also clearly have positive biological effects.

Nattokinase

Nattokinase is an enzyme extracted from natto, a traditional Japanese fermented soybean food. As a dietary supplement, nattokinase is marketed for cardiovascular health because it can “thin” the blood and help dissolve clots. Its popularity stems from observations that natto-rich diets may contribute to heart health and longevity in Japan.

🌿Benefits:

Lowers blood pressure
Improves blood circulation
Reduces risk of blood clots

Nattokinase has a potent fibrin-degrading effect similar to the body’s clot-busting enzyme plasmin. Human trials show that supplementing with nattokinase significantly reduces blood clotting factors [pubmed.ncbi.nlm.nih.gov], [nature.com]. Nattokinase also exhibits blood pressure-lowering effects. An 8-week clinical trial in people with prehypertension or stage 1 hypertension found that nattokinase supplementation reduced blood pressure by about 5.5 mmHg more than placebo [pubmed.ncbi.nlm.nih.gov].

The Nutrient Category

There’s a whole host of nutrients that are difficult to obtain through your general diet alone. Creatine, for example, is available in red meat. Eating red meat can be controversial for some and unethical for others. The benefit of creatine, however, can be quite significant as a supplement, as the amount that can be obtained is much higher than that of carnivores.

Fish oil is another one where cognition, joints, mood, G.I., and almost every system in the body seem to be improved through supplementation. These healthy fats help lubricate the body and are found in many cells in the body. Obtaining enough fish in our diet can be difficult. Another obstacle is the potential side effect of toxicity, particularly due to mercury and other heavy metals found in fish. Some of the fish oils on the market can give you the upside of DHA and EPA without the downside of toxicity. Be aware that these are not 100% safe, as a new study stated that there might be some risk of arrhythmias in the heart when taking these supplements. As with any supplement, it’s weighing the risk versus the reward.

Sufficient protein is another element that could be difficult to obtain through diet alone. Supplementation with a variety of protein sources can be helpful to achieve your macro counts. There seems to be some short-term improvements from taking protein, however, long-term and longevity studies really are inconclusive. I use protein mostly because I need my muscles to at least be maintained.

Creatine

🌿Benefits:

Supports muscle health
Boosts strength and enhances performance
Improves hydration
Preserves cognitive function

There are multiple benefits of creatine, including for the brain, muscles, and bones. This is probably one of the most exciting supplements available right now, especially in the area of cognitive function. The recommended dose is 10 to 20 grams, as this seems to be the amount capable of crossing the blood-brain barrier. Every day, there seems to be a new study showing how creatine can minimize brain degeneration, improve cognition, and help maintain muscle mass. It’s very hard to consume enough creatine through a regular diet, hence the need for supplementation. Be aware that if you have a sensitive stomach, you may consider using the micronized version of creatine. There are far fewer studies on this version, but most scientists believe there isn’t much of a difference aside from cost.

Omega 3 and Omega 3 Fish Oil

Omega-3 fatty acids are essential polyunsaturated fats that play vital roles in normal metabolism and inflammation regulation. The two key omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – these cannot be made by the body, so we have to get them from foods like fatty fish or supplements.

🌿Benefits:

Improves cognitive function
Improves cardiovascular health
Improves blood flow and joint health

Omega-3 is one of the most research-backed supplements, with solid evidence for specific benefits. Its ability to lower triglycerides is well-established, so much so that prescription fish oil is an approved therapy for high triglycerides [heart.org]. There is also considerable clinical evidence for cardiovascular benefits such as risk reductions in heart attacks in large studies [pmc.ncbi.nlm.nih.gov] and supportive data for cognitive and anti-inflammatory benefits as described above. How much to take is really the question. Try to at least get 1.5 grams. A lot of the health podcasts recommend between 2 to 4 grams per day. I’m typically around 5 grams with the rationale being major reduction in cardiovascular risk, improvement in cognitive function, and reduction in inflammatory diseases. The major downside of taking high-dose fish oil seems to be the risk of bleeding, which I’ve had none of and I’ve been stuck with multiple needles for aesthetic purposes with no difference. Keep in mind my physiology may be different than yours. The other major risk is abnormal heart rhythms, especially atrial fibrillation, which have not changed significantly in my EKG. Note: this supplement must be stopped before surgery.

Whey Protein-Glutamine

🌿Benefits:

Muscle building
Muscle repair
Improves heart health
Improves bone health

A supplement you may have heard of before is whey protein. This type of supplement is often associated with gym bros and bodybuilders, and for good reason. Whey protein aids in muscle building and muscle repair, making it a great option for active individuals and avid gym-goers. This is great to have around the time of surgery, and most people are probably not getting enough protein in their daily diet. Eating large amounts of red meat has shown to be potentially dangerous. To me, supplementation is a nice way of improving the mix and ratio of protein, fat, and carbohydrates. No one really knows which combination is the best, although there’s some data to support at least getting the minimum amount of protein. I like at least 1 gram per kilogram of body weight and around the time of surgery increasing it to 1.5 to 2 grams per kilogram to assist your body in healing.

Glutamine specifically targets injuries and gut health and I think is not necessary to take daily, but around the time of stressful events like surgery it can be helpful.

Super B-Complex Methylated

🌿Benefits:

Helps nervous system function
Combats cognitive decline
Supports brain health

I like methylated versions of this as they help in the methylation cycle, which is important for DNA repair and detoxification of the body. The three types of vitamin B that are most beneficial are B6, B9, and B12. These vitamins are also critical to neurotransmitters, which can be important to support your cognitive health. I think this is a nice supplement to take around the time of surgery as well, as numbness and tingling can be an unwanted post-surgery effect and this seems to improve nerve healing time. Multiple studies point to increased regeneration of nerves, increased repair of DNA, and improvements in depression, anxiety, and overall mental health.

Ketones

🌿Benefits:

Improves focus
Weight loss
Helps maintain energy
Boosts cellular energy

Ketones are a nice option for boosting energy, especially if you are intermittent fasting. Essentially by taking exogenous ketones, you can propel your brain to a ketotic state. It’s actually quite good for hyper focused moments and a good option if you need to skip lunch for whatever reason.

Multivitamin

🌿Benefits:

Improves eye health
Improves cardiovascular health
Provides essential nutrients

Believe it or not, until recently most dietitians and doctors did not recommend taking a multivitamin. The thought was that a healthy, well-balanced diet would allow you to get most of these vitamins and minerals. The cost of these is absurdly low for the potential profound benefit. A COSMOS study theorized that being deprived of micronutrients forces your body to not repair certain vital areas. The results of this study reported that patients taking a multivitamin were shown to have improved cognitive function and less cognitive decline. Just be aware that certain vitamins like vitamin B can reach toxic levels if you take too much.

Collagen

OK, this one may not help you at all, but it could. The theoretical benefit is that collagen will help your hair, skin, and nails. A theoretical downside is that the collagen you ingest will be broken down by your stomach, and none of it will be absorbed. There’s plenty of anecdotal evidence on both sides stating that this may or may not be helpful. If you skip it, I wouldn’t be upset. If you take it, I wouldn’t expect a miracle either. I take it because I’m in the hair and skin business, and there’s almost no downside to taking it.

Vitamin D3/k2

Most multivitamins don’t contain enough of this complex, and it supports almost every vital function of the body. The best way to take this is to monitor your levels and ensure that you’re at the appropriate amount because you don’t want to take too much or take too little. Practically speaking, if you have more pigment in your skin, you probably need more of this and if you have fair skin and you have some sun exposure, you may need less.

Magnesium

🌿Benefits:

Blood sugar recovery
Increases energy levels
Promotes better sleep

The Earth’s soils have been depleted, which has led to less magnesium in the vegetables we eat. Magnesium can help regulate your nervous system. Magnesium deficiencies are associated with a much higher cancer risk, brain degeneration, bone degeneration, and cardiovascular dysfunction. There are a few variants of magnesium worth noting. Magnesium L-threonate crosses the blood-brain barrier and allows for improved cognitive function, as well as improved sleep. Magnesium citrate helps gastrointestinal function and bowel regularity. Magnesium chloride helps muscle function, including the most important muscle of all, the heart and cardiovascular system.

Anti-Stress or Cortisol Reducers

Theracurmin

🌿Benefits:

Enhances absorption of curcumin
Boosts immune function
Powerful antioxidant
Reduces Cortisol

Theracurmin has much higher bioavailability than turmeric, doesn’t cause kidney stones, has much more powerful effects, and eliminates G.I. distress associated with turmeric. This is a great supplement for suppressing cortisol. Cortisol is a fact of life, and reducing its negative effects on your body can be helpful. You do not want to take this supplement around surgery as it can thin the blood.

Lion’s Mane

🌿Benefits:

Improves cognitive function
Anti-anxiety effect
Immune support
Improves gastrointestinal health

Turkey Tail

🌿Benefits:

Contains anti-cancer properties
Promotes gut health
Controls blood sugar

Reishi

🌿Benefits:

Boosts immune system
Contains anti-cancer properties
Could reduce fatigue

Cordyceps

🌿Benefits:

Boosts immunity
Improves blood sugar levels
Boosts antioxidant activity

This fungus is used in traditional Chinese medicine to treat an array of ailments, including fatigue. Other benefits include an improved immune system and improved blood sugar levels.

The Arginine/L Citrulline Pathway

This is a completely different pathway than Viagra and Cialis work on. This is a pathway that has shown to improve muscle growth, hormone production, muscle strength before workouts, and even cognition. I put this in its own category because its mechanism of action is so different. Again, the downside of using this supplement is very low, and the upside can be potentially quite high. The data on growth hormone or production with these supplements is quite good. I don’t take exogenous growth hormones as I find it a higher risk profile than I like at this moment, I prefer to stimulate my body to make the effect when possible.

arginine diagram

Beetroot (arginine pathway)

Beetroot is a root vegetable known for its deep red-purple color and rich nutritional profile. It contains fiber, vitamins (like folate and C), minerals (potassium, iron), and especially high levels of inorganic nitrates. Once consumed, these nitrates convert into nitric oxide in the body, a molecule that helps relax and dilate blood vessels.

🌿Benefits:

Lowers blood pressure
Improves blood flow and vessel function
Boosts endurance and stamina

Beetroot has a strong foundation of research supporting its benefits for circulation and athletic performance. Dozens of human studies, including peer-reviewed clinical trials, have demonstrated its efficacy. For blood pressure, the evidence is particularly robust – analyses of multiple trials confirm modest but significant reductions in blood pressure with beetroot supplementation.[frontiersin.org] Similarly, for exercise performance, a comprehensive 2021 review of 73 studies found clear improvements in endurance metrics (longer exercise duration, improved output) with dietary nitrates from beetroot.[jissn.biomedcentral.com]

Olive Leaf

Olive leaf comes from the olive tree and has been used in traditional medicine for centuries. The leaves are rich in polyphenolic antioxidants. Thanks to these bioactive compounds, olive leaf extract (OLE) is known for its antihypertensive (blood pressure-lowering) and anti-inflammatory properties, among other health effects.

🌿Benefits:

Lowers blood pressure
Reduces inflammation
Improves cholesterol
May combat heart disease

Olive leaf extract is relatively well-supported by research for cardiovascular and anti-inflammatory benefits. Multiple peer-reviewed studies consistently show moderate positive effects on blood pressure and cholesterol [journalrip.com]. For instance, a 2022 review of clinical trials concluded that olive leaf significantly lowers blood pressure as well as LDL cholesterol and triglycerides [journalrip.com]. These improvements, though not as dramatic as some pharmaceuticals, are significant.

Garlic

Garlic is a common herb that has been used medicinally for centuries and is taken as a dietary supplement for its potential health benefits.

🌿Benefits:

Improved cholesterol levels
Blood pressure reduction
Reduces inflammation

Garlic is relatively well-supported by scientific research for cardiovascular benefits. Multiple human studies and analyses confirm that garlic produces modest but significant improvements in blood pressure and cholesterol levels [merckmanuals.com]. For example, its ability to lower blood pressure and LDL cholesterol has been documented in placebo-controlled trials, likely enough to meaningfully reduce heart disease risk when used alongside other healthy practices. While not a miracle cure, the consistency of positive findings gives garlic a strong evidence-backed benefit profile.

Arginine and Citrulline

🌿Benefits:

Improves blood flow
Enhances athletic performance
Reduces inflammation

These powerhouse amino acids are known for improving cardiovascular health, as well as enhancing athletic performance.

L-Arginine

L-arginine is a “conditionally essential” amino acid, meaning the body can usually produce adequate amounts, but extra may be needed under certain conditions.The body uses L-arginine to build proteins and as a precursor for nitric oxide (NO). NO is a molecule that widens blood vessels (vasodilator), improving blood flow throughout the body. Because of this role, L-arginine is often taken as a supplement to support cardiovascular health, circulation, and other bodily functions.

🌿Benefits:

Nitric oxide booster
Lowers blood pressure
Improves circulation and exercise performance
Supports immune function and wound healing

Overall, L-arginine shows moderate health benefits with a fair amount of scientific support. Multiple human studies back its positive effects on blood vessel function and blood pressure – for instance, robust evidence shows it can modestly lower blood pressure in both healthy and hypertensive adults [pmc.ncbi.nlm.nih.gov], [mayoclinic.org]. There is also evidence of improved exercise performance and circulation in specific groups [pubmed.ncbi.nlm.nih.gov].

The NAD category

I put this in a separate category because so many of my patients utilize this. NAD, or Nicotinamide Adenine Dinucleotide, is an essential coenzyme that helps your cells generate energy. We produce less NAD over time as we age, so adding an NAD supplement to your diet could be beneficial. Some critics warn that this supplement could potentially fuel cancer cells, however, other researchers state NAD may theoretically prevent cancers by preventing coding issues in our DNA.

NMNH

🌿Benefits:

Improves energy
Enhances cellular repair
Increases longevity

NMNH

🌿Benefits:

Increases energy levels
Improves mitochondrial function
Reduces inflammation

Modern life has many advantages and disadvantages. Stress and increased cortisol production can hamper your longevity, sleep, muscle gains, and almost every other category. In a perfect world, meditation, stress release, and avoidance of stress would be the antidotes. However, I find that taking supplements can help give me the physiological improvement of cortisol levels that I need to perform at my best.

Hair growth

In terms of hair growth, I swear by this one supplement, or rather, medication. Most men are going to experience thinning hair and perhaps even lose their hair. Don’t worry, because taking proactive steps, such as finasteride, can help. *For younger patients who are still thinking of having kids, I’d recommend saw palmetto instead. If you are a little older and are done having children, consider taking a low dose of finasteride.*

Finasteride

🌿Benefits:

Reduces hair loss
Stimulates hair growth
Reduces your prostate

Technically a medication, finasteride is used to treat and prevent hair loss in men. This is probably the most powerful medication on earth that can help prevent hair loss. Your prostate is probably going to shrink as well, and patients seem to live longer as a result of taking this medication due to improved cardiovascular health. Before taking finasteride, however, it is important to acknowledge the potential risks. Some people who take this medication experience decreased libido, as well as issues with male performance (erectile issues). However, in all my years treating male patients and attending conferences, I have never come across an individual with a permanent case of male sexual dysfunction caused by finasteride.

If you’re sensitive to the effects of finasteride, consider taking a microdose daily. With finasteride, you get the added benefit of decreased prostate size, as well as perhaps increased longevity and cardiovascular performance. The downsides can be significant, however, so conduct research and weigh the risks prior to taking this medication.