Food is Better than Supplements for Magnesium

 

Seniors, stop buying magnesium glycinate supplements before you read this because what I'm about to share with you might completely change the way you think about this mineral and save you a significant amount of money every single month. Most people over the age of 60 are throwing their money away on supplements when nature has already given us something 20 times more powerful.

Here's what nobody in the supplement industry wants you to know. A landmark study published by researchers at the Harvard School of Public Health tracking over 87,000 adults for 12 years found that people who obtain magnesium through whole food sources showed 43% greater improvement in muscle function, nerve conduction, and sleep quality compared to those taking isolated magnesium supplements. That is the difference between feeling your age and feeling 10 years younger.

Whether you are 62 or 85, your experience matters here. Following are five foods ranked in order of magnesium power for the aging body specifically. These are not just foods with magnesium in them. These are foods that deliver magnesium in a form that your aging physiology can actually use, paired with co-actors that amplify absorption and activate the mineral inside your cells.

Coming in at number five is wild caught salmon. Researchers at the University of Oslo published findings in the Journal of Nutritional Biochemistry showing that fatty fish like wild salmon contains a unique combination of magnesium, vitamin D, and taurine that creates what scientists are calling a synergistic triad for cellular energy production.

After the age of 70, your mitochondria, the tiny power plants inside every one of your cells, begin declining in both number and efficiency at a rate of roughly 8 to 12% per decade. When your mitochondria slow down, everything slows down. Your muscles feel weak. Your thinking feels foggy. Your sleep becomes shallow and unrefreshing. Magnesium is the essential mineral that keeps those power plants running because over 300 enzymatic reactions in your body require magnesium to function... and a disproportionate number of those reactions occur inside the mitochondria.

What makes salmon extraordinary is that the magnesium it contains arrives in your digestive system alongside vitamin D3 and taurine. And these two companions essentially act as escorts, guiding magnesium through your intestinal wall and directly into muscle tissue. The Oslo study found that this natural combination improved mitochondrial efficiency by 31% in adults over 65 compared to magnesium supplementation alone. For practical purposes, you want 4 to 6 ounces of wild caught sockeye or Atlantic salmon, ideally baked or poached, rather than fried, at least three times per week. The key preparation tip is to never overcook it. Medium prep preserves the taurine content, which is heat sensitive. Pair your salmon with a squeeze of fresh lemon because a citric acid slightly lowers the pH in your gut and that acidic environment dramatically improves magnesium absorption at the intestinal level.

Our number four food comes from the ground and has been nourishing human beings for thousands of years. Modern science is finally explaining exactly why it was always so powerful. It's pumpkin seeds. And its numbers are genuinely staggering. A single 1 oz serving of raw pumpkin seeds, about a small handful, contains 156 mg of magnesium. To put that in perspective, your standard magnesium glycinate capsule typically contains between 100 and 200 mg per serving. So you are getting nearly the same dose from food, but delivered in a biological matrix that your body recognizes and processes with dramatically greater efficiency.

Researchers at the Human Nutrition Research Center on Aging conducted a study specifically examining magnesium bio-availability in adults over 65 and they found that magnesium from pumpkin seeds was absorbed at a rate approximately 67% higher than magnesium from glycinate supplements. The reason comes down to something called the food matrix effect. When magnesium is bound within a whole food, it is surrounded by fiber, plant proteins, zinc, and phospholipids and these compounds slow the release of magnesium, prevent it from being excreted too rapidly through the kidneys, and shuttle it preferentially into muscle and bone tissue. This is extraordinarily important after age 65 because the kidneys become less efficient at retaining magnesium, meaning that a significant portion of supplemental magnesium is literally flushed away before your cells ever see it. For preparation, lightly roasting pumpkin seeds at a low temperature, around 300 degrees, for 15 minutes actually increases the bio-availability of their magnesium by breaking down certain compounds in the seed coat that would otherwise inhibit absorption.

The synergy tip here is eating pure pumpkin seeds with any food containing vitamin B6, like chicken, turkey, or bananas, because B6 acts as a co-actor that activates the enzyme systems that use magnesium most efficiently in your nerve and muscle cells. After 75, your body loses approximately 35% of its ability to extract minerals from food compared to when you were in your 40s. That sounds discouraging, but it is actually exactly why the food matrix in pumpkin seeds is so valuable. The slow, sustained release mechanism partially compensates for our age-related decline in absorption efficiency.

Number three is dark chocolate, specifically high percentage cacao dark chocolate of 70% or higher. The science behind why this works for aging bodies is absolutely remarkable. A joint study from researchers at the University of California, San Diego, and the Nestle Research Center found that dark chocolate contains a compound called theobromine that combined with the magnesium naturally present in cacao produces what they described as a neuromuscular relaxation effect that was 60% more pronounced in adults over 60 compared to younger adult populations. This is not a placebo effect. This is measurable reduction in cortisol, improvement in smooth muscle relaxation throughout the cardiovascular system and genuine enhancement of sleep architecture, meaning deeper, more restorative sleep cycles.

One ounce of 70% dark chocolate delivers approximately 64 milligrams of magnesium. But because of the theobromine synergy, the effective physiological impact exceeds what you would predict from the magnesium content alone. After the age of 65, your body experiences what researchers call anabolic resistance. This is the reduced ability of your muscles to respond to signals that should trigger repair and strengthening. Magnesium is one of the key minerals that combats anabolic resistance by modulating insulin sensitivity at the muscle cell level. And the theobromine in dark chocolate appears to amplify this effect by sensitizing the receptors on muscle cell membranes.

The practical guidance is straightforward... eat one to one-and-a-half ounces of high quality dark chocolate with a cacao content of 70% or higher in the early evening approximately two to three hours before bed. Do not eat it right before sleeping because theobromine is mildly stimulating and can disrupt initial sleep onset if taken too close to bedtime. The ideal synergy pairing here is a small glass of warm full fat milk alongside your dark chocolate. The calcium in milk and the magnesium in chocolate are actually codependent minerals. They regulate each other's cellular uptake and together they produce significantly better neuromuscular relaxation than either one alone.

Number two is spinach. A 15-year longitudinal study conducted by the Rush University Medical Center followed over 1,000 adults from their mid 50s onward and specifically tracked cognitive function, muscle mass, and cardiovascular health against dietary patterns. Adults who consume two or more servings of dark leafy greens daily had cognitive decline rates that were 11 years slower than those who consumed little or no leafy greens. The researchers attributed a significant portion of this effect to the phylo-quinone and magnesium content of the greens and specifically to how these compounds interact with the aging brain's energy metabolism.

Here's what makes spinach magnesium uniquely powerful for people over 60. The magnesium in spinach is bound to chlorophyll molecules and chlorophyll is structurally similar to hemoglobin, the compound that carries oxygen in your red blood cells. This means that when you digest spinach, the magnesium is released in a form that your body's iron-handling systems recognize and transport with extraordinary efficiency. After age 70, systemic inflammation, a low grade chronic inflammatory state that researchers call inflammaging, begins interfering with standard magnesium absorption pathways. But the chlorophyll in spinach appears to bypass these inflammation impure channels and reach cells directly.

Food is medicine. This is not a metaphor. It is a biochemical reality. The key insight is that lightly cooking spinach in a small amount of olive oil dramatically increases magnesium bio-availability compared to eating it raw. Oxylic acid in raw spinach binds to magnesium and prevents absorption. But brief heat exposure, two to three minutes of gentle sautéing breaks down enough oxylic acid to free the magnesium without destroying the chlorophyll or heat sensitive B vitamins.

One cup of cooked spinach delivers approximately 157 mg of highly bio-available magnesium. The ideal synergy pairing is garlic sauteed in olive oil alongside the spinach. The sulfur compounds in garlic activate specific magnesium transport proteins in the intestinal wall, meaningfully increasing the amount that crosses into your bloodstream. Eat your spinach at dinner rather than breakfast because night time is when your body performs the majority of its cellular repair work and having abundant circulating magnesium during those overnight hours directly supports the muscle protein synthesis and neurological restoration that your aging body desperately needs.

And now we arrive at number one. The most magnesium powerful food for aging bodies that science has identified: black beans. What researchers at the Linus Pauling Institute at Oregon State University discovered about the specific magnesium ecosystem inside black beans is unlike anything found in any other food source on the planet. A single cup of cooked black beans contains approximately 120 mg of magnesium. But the extraordinary story is not the quantity, it is the delivery system. Black beans contain a compound called resistant starch that functions as what scientists call a pre-biotic scaffold, meaning it feeds a specific gut bacteria that produce short-chain fatty acids. And those short-chain fatty acids then create an intestinal environment of optimal pH and permeability for magnesium absorption. In plain language, black beans essentially prepare your gut to receive magnesium with maximum efficiency. They create the ideal conditions before the magnesium even arrives at the absorption site.

The Oregon State research found that adults over 65 who incorporated black beans into their diet three to four times weekly showed serum magnesium levels 41% higher than those taking standard supplements despite consuming a similar total dose of the mineral. This is the difference between adequate and optimal.

And for an aging body dealing with sarcopenia, which is the progressive muscle loss that accelerates after 60 and can reach 30% of total muscle mass by age 80, optimal magnesium is not a luxury... it is a survival tool for independence and quality of life.

After the age of 60, your gut micro-biome diversity decreases by roughly 30 to 40% compared to your 30's. This means that standard magnesium, whether from a pill or even from many foods, encounters a compromised gut environment with reduced capacity to process and transport the mineral effectively. Black beans are uniquely capable of restoring the micro-biome conditions necessary for optimal magnesium absorption, making them self-amplifying in a way that no isolated supplement can ever replicate.

For preparation, canned black beans are genuinely fine, but rinse them thoroughly under cold water for at least 30 seconds to remove the sodium and a portion of the compounds that can cause digestive discomfort. Adding a small pinch of cumin and a drizzle of olive oil while warming them increases the bio-availability of their magnesium by approximately 18%. According to food science research from the University of Illinois, the ideal synergy pairing for black beans is any food rich in vitamin C... tomatoes, bell peppers, or a squeeze of lime juice over the top. Vitamin C enhances magnesium transport in the small intestine and simultaneously helps your body use the iron and beans more effectively, giving you a double nutritional benefit in every single bite. Eat your black beans at lunch or dinner, not as a late night meal, because the fermentation activity they stimulate in your gut is most productive during the active digestive hours. Half a cup to a full cup three to four times per week is the evidence-based target.

Now, I want to speak to you directly for just a moment because I think about the people reading this. I think about what it means to be 65 or 72 or 79 in a world that often makes aging feel like a slow surrender. I want you to know that everything the research shows points in the opposite direction. Your body, even now, even at whatever age you are now, retains a remarkable capacity to respond to the right nutritional inputs. Magnesium is not a minor micronutrient.

It is a master regulator of over 300 biological processes. And when your cells have enough of it in the right form, things change. Your sleep deepens, your muscles respond more readily, your thinking sharpens, your heart rhythm stabilizes, you move through your days with an ease and energy that you may have thought was simply behind you. It is not behind you.

The research is clear. It is never too late to give your body what it has been waiting for... independence, the ability to move freely, think clearly, and live fully on your own terms... there are absolutely worth fighting for with every meal you eat. If you have been taking magnesium glycinate and wondering why the results feel modest, now you know what to try instead. Make these suggestions above your new nutritional cornerstone every week. These five foods used consistently can transform your magnesium status in ways that no supplement bottle has ever been able to promise you.

from YouTube @BioBitesWellness-d7b on May 24, 2026

L-Glutamine: Stop Getting Sick

 

L-Glutamine is viewed increasingly as a potential tool to perhaps buffer the immune system under times of stress. There's not a ton of evidence, however, in terms of what's in the scientific literature supporting this and other statements, there is some and perhaps enough to maybe experiment with it.

L-Glutamine can be converted into many things. It can be an amino acid, it can be converted into intermediates that are used by mitochondria in the gut epithelial cells as an easy source of energy, and it can be converted into glutamate, a neurotransmitter. It turns out L-Glutamine is essential for the activation of immune cells. So there's a lot of pathways and different fates for L-Glutamine.

But these are all animal studies, so take the findings with a grain of salt. Animal studies are really important for understanding the mechanism behind why things work... but we need human studies as well. Looking at the totality of evidence is important, but remember it's the human studies that we're lacking.

In the literature, I came across one report where endurance athletes – people whose energetic expenditure was at a really high rate - who were experiencing a higher amount of respiratory tract infections, began taking a higher dose of L-Glutamine... like 30 grams... which resulted in a lower incidence of respiratory tract infections.

So I started using it myself as an experiment. I never used to get sick. Then all of a sudden I was getting sick three times a year... which was extremely concerning. So I started taking L-Glutamine.

Now, I take only 5 grams on a daily basis. But if my son is sick, if I have any excessive exposure or stress during cold season, or if I'm traveling a lot, I sometimes take up to 15 or even 20 grams... but not all at once, because it can be a little hard on the gut. So I don't do it all at once. I usually take it only 5 grams at a time. As a caveat, I also take a lot of creatine monohydrate as well. I don't know which one is impacting me most... or both.

But the net effect is that I really don't get sick anymore on this regimen... even if it's brought home to my house, I'm not getting sick. And maybe it's a placebo, but that's okay because a placebo works as long as I'm not getting sick.

I do think L-Glutamine is not something that I would feel comfortable recommending, because there's not a lot of evidence. But I do have confidence that it's improving gut health and it's improving immunity. It's going to help give your immune cells energy... particularly if they need to be activated upon exposure to any pathogen. But I would recommend that it's worth experimenting with. I'm not a medical physician. This is not a prescription. It's just my opinion. If I had cancer I probably would stop taking it, but I don't think it's going to cause cancer.

by Dr. Rhonda Patrick on YouTube @FoundMyFitnessClips on May 15, 2026

Beet Juice for Increased Blood Flow

Most people drinking beet juice for circulation are only getting about half the benefit they think they are. When you add specific compounds to beet juice in the right combinations, the nitric oxide response doesn't just increase — it multiplies.

Below are six ingredients you can add to your beet juice to dramatically amplify its blood flow effects — some of which double or even triple the circulatory response compared to beet juice alone.

6 INGREDIENTS

— Fresh lemon juice (restores acidic environment for nitric oxide conversion)

— Raw garlic (removes the ADMA brake on nitric oxide production)

— Pure unsweetened cacao powder (upgrades endothelial nitric oxide capacity)

— Fresh ginger root (thins blood for better capillary flow)

— L-arginine powder (supplies raw material for nitric oxide production)

— Beet greens (clears homocysteine and repairs vascular endothelium)

WHAT NOT TO COMBINE

— Honey or sugar (disrupts nitrate conversion)

— Carrots (high oxalate load)

— Spinach (high oxalate load)

— Milk or dairy (causes protein coagulation)

— Vinegar (destroys nitrates)

from YouTube @DrEthanColeSeniorHealth on May 9, 2026

Circulation Trick: Cold-Brewed Hibiscus Flowers

 

Hibiscus flowers, specifically the dried petals of the hibiscus sabdariffa plant, contain an extraordinarily high concentration of anthocyanins and polyphenols that work directly on your blood vessels in a way no other natural ingredient can match. When you cold brew these petals in water overnight, you extract the maximum amount of these compounds without destroying them with heat.

A landmark clinical trial published in the Journal of Human Hypertension studied adults with an average age of 65 and found that those who consumed hibiscus water daily for 6 weeks experienced a 44% improvement in flow-mediated dilation, which is the gold standard measurement for how well your blood vessels expand and contract. That 44% number stunned the researchers because it rivals the effects of some prescription medications designed specifically for vascular health.

Another major study published in Phytotherapy Research found that hibiscus extract reduced arterial stiffness by 17% in older adults over just four weeks. Arterial stiffness is one of the primary drivers of poor circulation after 60 because stiff arteries cannot flex and push blood forward the way healthy elastic vessels

can. The anthocyanins and hibiscus work by increasing the bioavailability of nitric oxide while simultaneously reducing oxidative stress in the endothelial cells that line your arteries. Think of it as both boosting the signal for your vessels to relax and cleaning up the damage that has been preventing them from responding properly.

To prepare this correctly, take two tablespoons of dried hibiscus petals and place them in a large glass jar with about one liter of cold filtered water. Do not use hot water because temperatures above 70° C / 160° F destroy a significant portion of the anthocyanins. Place the jar in your refrigerator and let it steep for a minimum of 8 hours, though 12 hours produces the strongest concentration.

In the morning, strain out the petals and drink the deep red liquid throughout the day. It has a naturally tart flavor similar to cranberry, and you can add a small amount of raw honey if you need to soften the taste. Aim for three to four glasses spread across the day so your blood vessels receive a continuous supply of these protective compounds.

You can find dried hibiscus petals at most health food stores, international grocery shops, or online. They are incredibly affordable and a single bag can last you weeks. The consistency of daily intake is what matters most because the studies showing the strongest results were all based on regular uninterrupted consumption over multiple weeks. This is not a one-time fix, but rather a daily habit that progressively restores vascular function that you may have been losing for decades without even realizing it.

from Dr. Alan Mandell on YouTube @Healingpath-s5b on May 23, 2026

Supercharge Your Health with Olive Oil

 

Millions of people are drinking olive oil before bed. And most of them are wasting it. You've heard the advice: take a tablespoon of olive oil at night, it's good for you. So you swallow it straight, go to sleep, and hope for the best. But here's what nobody explained — drinking it plain only gives you a fraction of what it can actually do. The real power of olive oil before bed isn't the oil itself. It's how you combine it — with the right ingredient, for the right purpose.

Dr. Ethan Cole, a cardio-thoracic surgeon with fifteen years of experience, reveals several benefits of extra virgin olive oil before bed — each paired with a specific combination that multiplies its effect.

Specific Combinations:

• Sleep: olive oil + tart cherries

• Heart: olive oil + dark chocolate (eighty-five percent cacao)

• Joints: olive oil + warm lemon water

• Gut: olive oil + chamomile tea

• Prostate: olive oil + tomatoes

• Muscle: olive oil + cottage cheese, boiled egg, or Greek yogurt

• Blood sugar: olive oil + apple cider vinegar

• Brain: olive oil + blueberries or turmeric in warm almond milk

Every morning, millions of people reach for their morning coffee, completely unaware that one golden tablespoon sitting in their kitchen could trigger transformations more powerful than any pharmaceutical intervention. For over 6,000 years, Mediterranean civilizations have unlocked the secrets of this liquid gold. Yet, modern science is only now revealing the extraordinary cascade of changes that begin within hours of consumption.

Recent groundbreaking research from published in the New England Journal of Medicine has documented something that challenges everything mainstream medicine believes about prevention. People consuming extra virgin olive oil daily showed a 30% reduction in major cardiovascular events. But here is what the processed food industry desperately hopes you never discover... The effects start happening faster than anyone imagined with measurable changes occurring within the first 24 hours. And by the seventh day, your body undergoes changes that could literally add years to your life.

Mediterranean populations have known this secret for millennia. And now, cutting edge research is proving what they have understood intuitively, that this is not just cooking oil. It is medicine in its purest form. But understand... if you choose the wrong type of olive oil, you might as well be drinking expensive cooking oil with zero health benefits.

The Mediterranean secret that Big Pharma cannot patent... the magic of olive oil... lies in its unique composition of monounsaturated fats, particularly oleic acid, and over 30 different phenolic compounds that work together to create what scientists call a synergistic health effect. But not all olive oil is created equal. Only extra virgin olive oil extracted through cold pressing methods without heat or chemicals retains these precious bioactive compounds. The moment olive oil is processed with heat, refined or mixed with other oils, it loses most of its therapeutic properties.

Research published in the European Journal of Clinical Nutrition demonstrates that extra virgin olive oil contains up to 30 times more phenolic compounds than regular olive oil. These polyphenols, including hydroxyol and oluropean, are responsible for olive oil's remarkable anti-inflammatory and antioxidant effects.

What makes this even more fascinating is that these compounds are fat soluble, meaning they are absorbed more efficiently when consumed with the oil itself rather than trying to extract them into supplements. The bio-availability of olive oil's beneficial compounds is nearly perfect when consumed in its natural form, which explains why Mediterranean populations who consume it regularly have some of the lowest rates of heart disease and longest lifespans in the world.

DAY ONE, inflammation reduction begins.

Within just 2 to 4 hours of consuming your first tablespoon of high quality extra virgin olive oil, something remarkable starts happening at the cellular level. Your body's inflammatory markers begin to decrease measurably. The oolianthol compound in olive oil acts similarly to ibuprofen but without any of the negative side effects associated with pharmaceutical anti-inflammatory drugs.

This is not just theory. Clinical studies have documented significant reductions in C-reactive protein interleucan 6 and tumor necrosis factor alpha within hours of olive oil consumption. These are the same inflammatory markers that doctors monitor to assess your risk for heart disease, diabetes, and other chronic conditions.

The anti-inflammatory effect is dose dependent and begins with as little as one teaspoon of extra virgin olive oil. But the inflammation reduction extends far beyond just blood markers. Many people report feeling less joint stiffness and muscle soreness within the first day. This is because the polyphenols in olive oil can cross the blood-brain barrier and reduce neuro-inflammation as well.

Research has shown that the oolocanthol in just 50 ml of extra virgin olive oil provides anti-inflammatory benefits equivalent to taking one-tenth of an adult ibuprofen dose. The key difference is sustainability and safety. While long-term use of NSA's can cause stomach ulcers and kidney problems, olive oil actually protects these organs while providing the anti-inflammatory benefits. This protective effect becomes even more pronounced as the days progress.

DAY TWO, cardiovascular protection activates.

As you enter day two, your cardiovascular system begins to show measurable improvements that would make cardiologists take notice. The monounsaturated fats in olive oil start optimizing your lipid profile by increasing HDL cholesterol while reducing oxidized LDL cholesterol, the type that is most dangerous for arterial health.

Research published in the New England Journal of Medicine found that individuals consuming extra virgin olive oil daily showed significant improvements in endothelial function within 48 hours. The endothelium is the delicate inner lining of your blood vessels and its health is crucial for preventing atherosclerosis and maintaining proper blood flow throughout your body.

The polyphenols in olive oil enhance nitric oxide production, which acts as your body's natural vasodilator. This means your blood vessels become more flexible and responsive, allowing your heart to pump blood more efficiently with less effort.

Clinical trials have documented measurable improvements in arterial stiffness and blood pressure within the first two days of regular olive oil consumption. What is particularly impressive is that these cardiovascular benefits occur independently of other dietary changes. Even individuals maintaining their regular diet while adding one tablespoon of extra-virgin olive oil daily showed significant improvements in cardiovascular risk markers. Studies have consistently shown that populations consuming higher amounts of extra virgin olive oil have up to a 30% lower risk of major cardiovascular events.

DAY THREE, digestive health enhancement.

By the third day, your digestive system begins experiencing profound improvements that extend far beyond simple lubrication. The gentle laxative effect of olive oil helps regulate bowel movements, but more importantly, it begins reshaping your gut microbiome in favor of beneficial bacteria species. Research from the European Journal of Clinical Nutrition has shown that extra virgin olive oil consumption increases populations of beneficial bacteria like bifidoacterium and lactobacillus while reducing harmful bacteria associated with inflammation and digestive disorders.

This micro-biome shift starts within 72 hours and has cascading effects throughout your entire body. The polyphenols in olive oil act as pre-biotic compounds, feeding beneficial gut bacteria and promoting their growth.

Additionally, olive oil stimulates the production of bile acids which are crucial for fat digestion and absorption of fat-soluble vitamins A, D, E, and K. This improved absorption means you will get more nutritional value from all the foods you eat.

Many people notice reduced bloating and improved digestive comfort by day three. The anti-inflammatory properties of olive oil help heal intestinal inflammation, which is increasingly recognized as a root cause of many chronic health conditions. Research has linked improved gut health from olive oil consumption to better immune function, mood regulation, and even cognitive performance.

The gastro-protective effects of olive oil are particularly noteworthy. Studies have shown that regular consumption can help prevent and heal stomach ulcers by reducing inflammation in the gastric lining and inhibiting the growth of helicoactor pylori bacteria which is associated with ulcer formation and stomach cancer.

DAY FOUR, skin and hair transformation.

On day four, the beauty benefits of olive oil consumption become apparent as your skin begins showing signs of improved hydration and elasticity from the inside out. The vitamin E and polyphenols in olive oil provide powerful antioxidant protection against skin aging, while the healthy fats help maintain the skin's natural moisture barrier. Clinical dermatology studies have documented significant improvements in skin hydration and reduced signs of photo-aging in individuals who consume olive oil regularly.

The oleic acid in olive oil is particularly beneficial for skin health as it is naturally present in human sebum and helps maintain proper skin barrier function. Hair health also begins improving as the nutritional support from olive oil reaches hair follicles through improved circulation.

The vitamin E content supports healthy hair growth, while the antioxidants protect against damage from environmental stressors. Many people report increased hair shine and reduced breakage after just a few days of internal olive oil consumption.

The anti-inflammatory effects extend to skin conditions as well. Research has shown that regular olive oil consumption can help reduce symptoms of eczema, psoriasis, and other inflammatory skin conditions. The internal anti-inflammatory action works synergistically with olive oil's moisturizing properties when applied topically.

DAY FIVE, cognitive function enhancement.

By day five, something extraordinary begins happening in your brain. The monounsaturated fats and polyphenols in olive oil cross the blood-brain barrier and begin exerting neuro-protective effects that can improve cognitive function and potentially reduce the risk of neuro-degenerative diseases. Research has shown that extra virgin olive oil consumption can improve memory and learning ability while reducing the formation of amalloid plaques associated with Alzheimer's disease. The olioanthal compound appears to be particularly important for brain health as it helps clear abnormal proteins from brain tissue.

Many people report improved mental clarity, better focus, and enhanced mood stability by day five. This is not just subjective. Neuroiming studies have shown measurable improvements in brain connectivity and reduced neuro-inflammation in individuals who consume olive oil regularly as part of a Mediterranean style diet.

The cognitive benefits extend to memory consolidation as well. The healthy fats in olive oil support the production of “brain derived neurotrophic factor”, BDNF, a protein crucial for the growth and survival of brain cells. Higher BDNF levels are associated with better memory, learning ability, and overall cognitive resilience.

Sleep quality often improves around this time as well. The anti-inflammatory effects of olive oil can help reduce sleep-disrupting inflammation while the healthy fats support the production of sleep regulating hormones. Better sleep in turn further enhances cognitive function and overall health.

DAY SIX, blood sugar regulation.

On day six, individuals often notice improvements in their blood sugar control and energy stability throughout the day. The mono-unsaturated fats and olive oil help improve insulin sensitivity and slow the absorption of carbohydrates, leading to more stable blood glucose levels and reduced energy crashes.

Research has shown that consuming olive oil with meals can significantly reduce post-meal blood sugar spikes even when eating carbohydrate-rich foods. The polyphenols in olive oil appear to enhance insulin signaling pathways and improve glucose uptake by muscle cells. This blood sugar regulation effect is particularly beneficial for individuals with pre-diabetes or type 2 diabetes. But healthy individuals also experience benefits in terms of sustained energy levels and reduced cravings for sugary foods.

Stable blood sugar levels also support better mood regulation and cognitive function throughout the day. The appetite regulating effects of olive oil become more pronounced by day six. The healthy fats help trigger the release of satiety hormones like colcystokinine and glucagon, like peptide 1, which signal fullness to the brain and help prevent overeating. Many people find they naturally eat smaller portions and experience fewer cravings for processed foods.

DAY SEVEN, liver detoxification and cellular protection.

By the seventh day, your liver begins showing enhanced detoxification capacity and improved function. The antioxidants in olive oil, particularly vitamin E and polyphenols, help protect liver cells from oxidative damage while supporting the organ's natural detoxification processes.

Research has demonstrated that olive oil consumption can help prevent and reverse fatty liver disease, a condition that affects millions of people worldwide. Monounsaturated fats help reduce liver fat accumulation, while the anti-inflammatory compounds protect against liver inflammation and scarring. The cellular protection extends throughout your entire body by day 7.

The powerful antioxidants in olive oil have neutralized countless free radicals, reducing oxidative stress at the cellular level. This protection is measurable through reduced markers of DNA damage and improved cellular energy production. Many people report feeling more energetic and experiencing an overall sense of vitality by day seven. This is not just a placebo effect. It is the result of reduced inflammation, improved cellular function, and better nutrient absorption working together to optimize your body's performance at the most fundamental level.

The immune system also receives significant support by this point. The polyphenols in olive oil help modulate immune function, reducing excessive inflammation while maintaining the ability to fight off infections and other threats. Regular olive oil consumption has been associated with a reduced risk of autoimmune conditions and better overall immune resilience.

Proper selection and consumption guidelines to maximize therapeutic benefits:

• Selection is absolutely crucial. Always choose extra virgin olive oil that is cold pressed and stored in dark glass bottles to protect against light damage. Look for harvest dates rather than expiration dates. Fresher oil contains higher levels of beneficial compounds.

• The optimal daily dose is 1 teaspoon or 15 mil of high quality extra virgin olive oil. This provides approximately 11 g of monounsaturated fats and a therapeutic dose of polyphenols.

• Taking it first thing in the morning on an empty stomach maximizes absorption. Though you can also divide it throughout the day with meals.

• For those who find the taste too intense, you can mix it with a small amount of lemon juice or consume it with one of the recommended combination foods at the beginning of this post.

• Avoid heating olive oil to high temperatures if you are using it for cooking as this can destroy the beneficial compounds.

• Save your highest quality extra virgin olive oil for raw consumption or low temperature cooking.

• Store your olive oil in a cool, dark place away from heat and light.

• Do not buy large quantities unless you will use them quickly. Olive oil is best consumed within 18 to 24 months of harvest for maximum potency.

• Consider buying smaller bottles more frequently to ensure freshness.

Important Safety Considerations

While olive oil is generally safe for most people, certain precautions should be observed. Start with smaller amounts if you're not used to consuming fats on an empty stomach, as some people may experience mild digestive upset initially. This typically resolves within a few days as your digestive system adapts.

If you are taking blood thinning medications, consult your health care provider before significantly increasing olive oil intake as it may enhance anti-coagulant effects.

Individuals with gallbladder disease should also consult their doctor as the increased bile production stimulated by olive oil could potentially trigger gallbladder attacks in susceptible individuals.

The caloric content of olive oil should be considered if you are managing your weight. One tablespoon contains approximately 120 calories. However, the sanity effects and metabolic benefits often more than compensate for these additional calories by reducing overall food intake and improving metabolic efficiency.

Maximizing Your Results

Consistency is the key to experiencing olive oil's full therapeutic potential. The benefits I have described build upon each other throughout the 7-day period and continue to strengthen with ongoing daily consumption. Skipping days will slow your progress and reduce the cumulative benefits.

Quality matters more than quantity. One tablespoon of high quality extra virgin olive oil will provide more health benefits than larger amounts of lower grade oil.

Look for certifications from reputable organizations and consider single origin oils for the highest polyphenol content.

Consider combining olive oil with other Mediterranean diet staples to enhance its effects. Consuming it with tomatoes increases lycopine absorption, while pairing it with leafy greens enhances the absorption of fat soluble vitamins. The synergistic effects of a Mediterranean-style eating pattern amplify olive oil's individual benefits.

Remember that while olive oil provides remarkable health benefits, it should complement, not replace a balanced diet and healthy lifestyle. Regular exercise, adequate sleep, stress management, and a varied diet rich in fruits and vegetables will amplify olive oil's beneficial effects and contribute to optimal health outcomes.

The 7-day olive oil challenge represents just the beginning of your journey toward better health. As you continue beyond this initial week, you will likely notice sustained improvements in energy levels, digestive health, and overall well-being. The key is making this simple addition to your daily routine a permanent healthy habit.

Your transformation starts with a single tablespoon. Take that first step today and prepare to be amazed by what your body can achieve when you give it one of nature's most perfect foods.

It is important to recognize that true transformation does not happen overnight. It is the consistent daily decisions that shape the trajectory of your health. Olive oil is a simple addition, yet behind its simplicity lies an extraordinary power that has supported human longevity for thousands of years. When you choose to include it intentionally, you give your body access to a remarkable spectrum of natural compounds designed to nourish, protect, and strengthen your entire system.

from YouTube @DrEthanColeSeniorHealth on May 15, 2026, and @biohealthlab-j2p on May 21, 2026

Caffeine Destroys Magnesium

 

Coffee, tea, energy drinks, pre-workout formulas, anything with significant caffeine content is potentially destroying your magnesium glycinate supplementation from multiple angles simultaneously. Over 85% of American adults consume caffeine daily with the average intake being around 300 mg per day. That's about three cups of regular coffee. And every single one of those cups is actively working against your magnesium levels. Here's what caffeine does.

First, it acts as a powerful diuretic. It increases urine output significantly. And magnesium is one of the primary minerals that gets flushed out when you urinate more frequently. A study from Harvard Medical School tracked urinary magnesium excretion in coffee drinkers versus non-coffee drinkers. The coffee drinking group excreted 32% more magnesium through their urine per day over a week. That adds up to the equivalent of losing more than two full supplement doses down the toilet. But the kidney flushing is only part of the story. Caffeine also directly interferes with magnesium absorption in the intestines. Research published in the journal Alimentary Pharmarmacology and Therapeutics showed that caffeine consumption within one hour of magnesium intake reduced absorption rates by a devastating 70% - nearly three-quarters of your supplement just gone because of your morning coffee.

The tannins in coffee and tea add another layer of damage. These polyphenolic compounds bind to magnesium ions and form complexes that resist digestion. A 2022 study in the European Journal of Nutrition found that coffee tannins alone reduce mineral bio-availability by an additional 12 to 18% on top of caffeine's diuretic effect. That means the total combined impact of coffee on your magnesium supplement can exceed an 80% reduction. You're absorbing almost nothing.

And there's a long-term consequence that makes this even more alarming. Chronic caffeine consumption actually changes how your kidneys handle magnesium permanently. A 10-year longitudinal study published in the American Journal of Kidney Diseases found that heavy coffee drinkers, those consuming four or more cups daily, had measurably impaired renal magnesium reabsorption, even during periods when they weren't drinking coffee. Their kidneys had essentially been reprogrammed to waste magnesium.

I'm not going to tell you to quit coffee. I know that's unrealistic for most people, but you absolutely must create a strategic separation between caffeine and your magnesium glycinate. The minimum recommended gap is 2 hours, but research suggests 3 to 4 hours is optimal. If you drink coffee in the morning, take your magnesium at lunch or in the evening. Many experts now recommend taking magnesium glycinate right before bed specifically because it's the furthest point from morning caffeine consumption, and the glycinate form actually promotes relaxation and sleep quality. If you drink multiple cups throughout the day, consolidate your caffeine into a single window, preferably in the morning, and take your magnesium in the evening window.

Reducing overall caffeine intake to under 200 mg daily, which is roughly two small cups of coffee, would also help. Every cup you eliminate preserves more of your magnesium stores. Switch afternoon coffee to herbal tea, which contains no caffeine and no tannins that interfere with minerals.

from YouTube @MasterWellnesslab360 on May 24, 2026

Are Telomeres the Key to Aging and Cancer?

 

Do you think we will be able to live forever in the near future?

I think there's a possibility that we may have an indefinite lifespan. I think that's a possibility. At the end of our chromosomes of every cell, there's something called the telomeres. And the telomeres are like a clock. They get shorter every time a cell reproduces. And when the telomere gets so short, it frays, falls apart, and you die. So we have a time limit. We've also discovered telomerase, a chemical that stops the clock. There's a clock in our body that tracks how long we're going to live and there's something called telomerase which stops the clock, so the question is... can we live forever? In our discovery, we also found that cancer uses telomeres and telomerase to live forever. So cancer is immortal in principle and could live forever. So the secret of immortality is tantalizing close. We know that there are cells that make immortality possible, but there's a price to pay. The price to pay is you don't want cancers to also follow you. We have a whole bunch of top people in the sciences and medicine looking for ways to extend the human lifespan without waking up the cancers that cut it short.

~ Michio Kaku, world-renowned physicist

Inside the nucleus of a cell, our genes are arranged along twisted, double-stranded molecules of DNA called chromosomes. At the ends of the chromosomes are stretches of DNA called telomeres, which protect our genetic data, make it possible for cells to divide, and hold some secrets to how we age and get cancer.

Telomeres have been compared with the plastic tips on shoelaces, because they keep chromosome ends from fraying and sticking to each other, which would destroy or scramble an organism's genetic information.

Yet, each time a cell divides, the telomeres get shorter. When they get too short, the cell can no longer divide; it becomes inactive or "senescent" or it dies. This shortening process is associated with aging, cancer, and a higher risk of death. So telomeres also have been compared with a bomb fuse.

What are telomeres?

Like the rest of a chromosome, including its genes, telomeres are sequences of DNA — chains of chemical code. Like all DNA, they are made of four nucleic acid bases: G for guanine, A for adenine, T for thymine, and C for cytosine.

Telomeres are made of repeating sequences of TTAGGG on one strand paired with AATCCC on the other strand. Thus, one section of telomere is a "repeat" made of six "base pairs."

In white blood cells, the length of telomeres ranges from 8,000 base pairs in newborns to 3,000 base pairs in adults and as low as 1,500 in elderly people. (An entire chromosome has about 150 million base pairs.) Each time it divides, an average cell loses 30 to 200 base pairs from the ends of its telomeres.

Cells normally can divide only about 50 to 70 times, with telomeres getting progressively shorter until the cells become senescent or die.

Telomeres do not shorten in tissues where cells do not continually divide, such as heart muscle.

Why do chromosomes have telomeres?

Without telomeres, the main part of the chromosome — the part with genes essential for life — would get shorter each time a cell divides. So telomeres allow cells to divide without losing genes. Cell division is necessary for growing new skin, blood, bone, and other cells.

Without telomeres, chromosome ends could fuse together and corrupt the cell's genetic blueprint, possibly causing malfunction, cancer, or cell death. Because broken DNA is dangerous, a cell has the ability to sense and repair chromosome damage. Without telomeres, the ends of chromosomes would look like broken DNA, and the cell would try to fix something that wasn't broken. That also would make them stop dividing and eventually die.

Why do telomeres get shorter each time a cell divides?

Before a cell can divide, it makes copies of its chromosomes so that both new cells will have identical genetic material. To be copied, a chromosome's two DNA strands must unwind and separate. An enzyme (DNA polymerase) then reads the existing strands to build two new strands. It begins the process with the help of short pieces of RNA. When each new matching strand is complete, it is a bit shorter than the original strand because of the room needed at the end for this small piece of RNA. It is like someone who paints himself into a corner and cannot paint the corner.

Telomerase counteracts telomere shortening

An enzyme named telomerase adds bases to the ends of telomeres. In young cells, telomerase keeps telomeres from wearing down too much. But as cells divide repeatedly, there is not enough telomerase, so the telomeres grow shorter and the cells age.

Telomerase remains active in sperm and eggs, which are passed from one generation to the next. If reproductive cells did not have telomerase to maintain the length of their telomeres, any organism with such cells would soon go extinct.

Telomeres and cancer

As a cell begins to become cancerous, it divides more often, and its telomeres become very short. If its telomeres get too short, the cell may die. Often times, these cells escape death by making more telomerase enzyme, which prevents the telomeres from getting even shorter. Many cancers have shortened telomeres, including pancreatic, bone, prostate, bladder, lung, kidney, and head and neck.

Measuring telomerase may be a way to detect cancer. And if scientists can learn how to stop telomerase, they might be able to fight cancer by making cancer cells age and die. In one experiment, researchers blocked telomerase activity in human breast and prostate cancer cells growing in the laboratory, prompting the tumor cells to die. But there are risks. Blocking telomerase could impair fertility, wound healing, and production of blood cells and immune system cells.

Telomeres and aging

Geneticist Richard Cawthon and colleagues at the University of Utah found shorter telomeres are associated with shorter lives. Among people older than 60, those with shorter telomeres were three times more likely to die from heart disease and eight times more likely to die from infectious disease.

While telomere shortening has been linked to the aging process, it is not yet known whether shorter telomeres are just a sign of aging — like gray hair — or actually contribute to aging.

If telomerase makes cancer cells immortal, could it prevent normal cells from aging? Could we extend lifespan by preserving or restoring the length of telomeres with telomerase? If so, would that increase our risk of getting cancer?

Scientists are not yet sure. But they have been able to use telomerase in the lab to keep human cells dividing far beyond their normal limit, and the cells do not become cancerous.

If we used telomerase to "immortalize" human cells, we may be able to mass produce cells for transplantation, including insulin-producing cells to cure diabetes, muscle cells for treating muscular dystrophy, cartilage cells for certain kinds of arthritis, and skin cells for healing severe burns and wounds. An unlimited supply of normal human cells grown in the laboratory would also help efforts to test new drugs and gene therapies.

How big is the role of telomeres in aging?

Some long-lived species like humans have telomeres that are much shorter than species like mice, which live only a few years. Nobody knows why. But it's evidence that telomeres alone do not dictate lifespan.

Cawthon's study found that when people are divided into two groups based on telomere length, the half with longer telomeres lives an average of five years longer than those with shorter telomeres. This study suggests that lifespan could be increased five years by increasing the length of telomeres in people with shorter ones.

People with longer telomeres still experience telomere shortening as they age. How many years might be added to our lifespan by completely stopping telomere shortening? Cawthon believes 10 years and perhaps 30 years.

After age 60, the risk of death doubles every 8 years. So a 68-year-old has twice the chance of dying within a year compared with a 60-year-old. Cawthon's study found that differences in telomere length accounted for only 4% of that difference. And while intuition tells us older people have a higher risk of death, only 6% is due purely to chronological age. When telomere length, chronological age, and gender are combined (women live longer than men), those factors account for 37% of the variation in the risk of dying over age 60. So what causes the other 63%?

A major cause of aging is "oxidative stress." It is the damage to DNA, proteins, and lipids (fats) caused by oxidants, which are highly reactive substances containing oxygen. These oxidants are produced normally when we breathe, and also result from inflammation, infection, and consumption of alcohol and cigarettes. In one study, scientists exposed worms to two substances that neutralize oxidants, and the worms' lifespan increased an average 44%.

Another factor in aging is "glycation." It happens when glucose, the main sugar we use as energy, binds to some of our DNA, proteins, and lipids, leaving them unable to do their jobs. The problem becomes worse as we get older, causing body tissues to malfunction, resulting in disease and death. Glycation may explain why studies in laboratory animals indicate that restricting calorie intake extends lifespan.

Most likely oxidative stress, glycation, telomere shortening, and chronological age along with various genes — all work together to cause aging. Cawthon says that if all processes of aging could be eliminated and oxidative stress damage could be repaired, "one estimate is people could live 1,000 years."

What are the prospects for human immortality?

Human lifespan has increased considerably since the 1600s, when the average lifespan was 30 years. By 2012, the average US life expectancy was nearly 79. Reasons for the increase include sewers and other sanitation measures, antibiotics, clean water, refrigeration, vaccines and other medical efforts to prevent children and babies from dying, improved diets, and better health care.

Some scientists predict average life expectancy will continue to increase, although many doubt the average will ever be much higher than 90. But a few say vastly longer lifespans are possible.

How you can lengthen and protect your telomeres

The good news is that you have a lot of control over the wear-and-tear of your telomeres. And even if you have shorter telomeres, it’s not a done deal — you can lengthen them with certain habits and behaviors. Here’s how to do it:

Since how you perceive your stress counts, finding ways to feel more in control is key. Meditation gives you that time and space to sort out your thoughts, so you can recognize which worries are valid, and which are not. This changes your perception and experience of stress. A 2009 paper suggests that mindfulness meditation lowers stress, which in turn could preserve telomeres. Another study found that women who practiced loving kindness meditation (a technique that encourages compassion) had longer telomeres than women who didn’t. Carve out time each day (put it in the calendar if you have to) to quieten your thoughts and focus on your breath. Even a quick five-minute meditation in the middle of your workday can calm your nervous system and do wonders for your sense of well-being.

Limit exposure to air pollution. If you live near a highway or have a long commute, this one could be hard. But air pollution does affect telomere length. One study found that traffic officers had shorter telomeres than people who worked in an office. Consider investing in a high-efficiency particulate (HEPA) air filter, and sleep with your windows closed if you live near a busy road.

Get active. Yet another benefit of exercise — it reduces oxidative stress and boosts proteins that help stabilize telomeres. In one study, men and women who didn’t exercise much or at all were biologically older by 10 years than those who were very active. But you don’t need to run a marathon or put in hours each day at the gym. People who do moderate aerobic exercise just 45 minutes, three times a week, have telomeres similar in length to marathon runners. According to Dr. Eric Berg the best exercises to slow telomere shortening are high-intensity exercises and aerobic exercises. But take note office workers: “It’s not just how active you are,” says Epel, “it’s really how much sitting you do, so people like me are in trouble. I exercise every day, but I sit on my butt for hours the rest of the time.” Get up regularly from your desk — at least once every hour — and walk around or do some stretching. A standing desk, although pricey, is a great long-term investment in your health.

Maintain a healthy weight. Obesity causes telomeres to wear down quicker. One study found that the loss of telomeres in obese people was equivalent to 9 years of life. One way to keep your weight steady is to practice intermittent fasting — when you cycle in and out of periods of eating and not eating. Intermittent fasting not only boosts weight loss, it makes cells more resilient and promotes cellular repair. It also lowers oxidative stress — when free radicals overpower the antioxidants in the body. Since oxidative stress shortens telomeres, reducing this type of stress will help preserve them.

Boost your NAD+ levels. Nicotinamide adenine dinucleotide (known as NAD+) is a coenzyme, found in every cell, that rewires your metabolism and activates sirtuins — proteins that help maintain the length of your telomeres. Since NAD+ levels drop as you get older, consider taking supplements of this coenzyme or practice intermittent fasting, which increases NAD+ supplies.

Load up on healthy fats and veggies. One study found that telomeres didn’t shorten as quickly in people with high levels of omega-3 fatty acids than people with low levels of the fats. Another study found that women with shorter telomeres and lower levels of vitamin C, vitamin E, and beta carotene had an increased risk of developing breast cancer. Eat plenty of lightly cooked leafy greens and broccoli, berries, wild salmon, and other fatty fish. “Eat your damn vegetables,” says Michael Fossel, MD, PhD, author of “The Telomerase Revolution”. “It’s really not rocket science when it comes to maintaining telomeres.” But he emphasizes that moderation is key: “You need a good diet, but if what you do is end up stressing yourself worrying about it the whole time, you’ll just undercut yourself. Chill out, relax, go meditate.”

Give TA-65 supplements a try. Made from a Chinese root, this supplement claims to activate telomerase — the enzyme that rebuilds telomeres. A 2009 study found that TA-65 increased telomere length and lessened DNA damage in mice. But before you rush out to buy it, it doesn’t come cheap — expect to shell out $600 for a three-month supply. A slightly cheaper option is cycloastragenol — believed to be the active ingredient of TA-65. One study found that, like TA-65, it activated telomerase in mice.

Test your telomeres at home. You can now order telomeres testing kits in the mail. With the prick of a finger or swab of a cheek, companies like TeloYears and Titanova tell you how your telomeres compare in length to others your age. Whether the information is accurate is another story — people have received conflicting results when trying different tests. Most scientists agree that while knowing your telomere length could nudge you to adopt healthier habits, there are still too many unknowns. For instance, it’s not clear whether telomeres are the same length throughout all tissues and cells of the body. So a test that analyses telomeres in saliva may be offering just a small snapshot of the bigger picture. Tests typically cost around $100 a pop — money perhaps better spent on a fresh farmer’s market haul or new walking shoes.

from learn.genetics.utah.edu and daveasprey.com/telomeres-aging

Ten Supplements Everyone Over 65 Should Be Taking

 

What are the top supplements for a reasonably healthy active senior interested in preventing or delaying the onset of age-related diseases? The answer is essentially the same for a 40, 50, 60, or 70-year-old.

First would be the typical vitamin D supplement. Most older people are not going out in the sun very much. Even most younger people are not going out in the sun. And depending on where you live, you may not even be making vitamin D in your skin. If you're older, you're almost four times less efficient at producing vitamin D3 from UVB radiation upon sun exposure anyway. So vitamin D is at the top of the list.

Omega-3 is also at the top of the list. There's so much data now that shows you want a high omega-3 index... an 8% or more omega-3 index. And what will get you to that 8% is about 1.5 to 2 grams of omega-3 per day.

Also at the top of the list is a good multi-vitamin. Multi-vitamins have now been shown in three large randomized control trials, compared to a placebo, in older adults that after a year of supplementing with a standard multi-vitamin, in this case it was Centrum Silver, global brain aging was delayed by 2.1 years and episodic brain aging by almost 5 years. Episodic brain aging essentially is referring to episodic memory declining with age. Episodic memory is remembering experiences, remembering people, events... the kinds of things that if you ask your elder parent or grandparent, you start to notice that they're forgetting these sorts of things. There's nothing easier than taking a standard multi-vitamin a day.

On top of that, you're getting a variety of micro-nutrients that cover all your bases. People just aren't eating good diets. We're not eating micro-rich diets like we used to. And the soils are depleted as well so our vegetables aren't taking up the same micro-nutrients that they used to decades ago. So, there's just every reason to cover your bases with a multi-vitamin. Find a multi-vitamin with luteine and zeaxanthin. Luteine and zeaxanthin are very important for not only eye health, helping prevent age-related macular degeneration as has been shown in randomized control trials compared to a placebo. We're talking gold standard here, people. And there's also a variety of studies showing that older adults given luteine and zeaxanthin improve cognition. Why is that? Because it's accumulating in the brain. In fact, it's not just older adults... it's been shown to improve cognition in younger adults as well. So all the more reason to find a multi-vitamin with lutein and zeaxanthin.

Another essential supplement is magnesium, essential for 300 different enzymatic processes in the body, including repairing damage to your DNA and for energy function. You can't make or use energy without magnesium. It's also important to convert vitamin D3 into the active steroid hormone. Right now, half of the US population is not meeting the minimum requirement, which is about 300 milligrams per day for an adult woman and about 350 to 400 mg per day for an adult man... because most people are not eating their dark leafy greens, a major dietary source of magnesium... also nuts or oats. There is not enough magnesium in a multi-vitamin because the molecular weight of magnesium is so high, you just can't get enough of it into a multi-vitamin. So add a magnesium supplement to your regimen as well.

Another one for older adults that's important would be melatonin, because once we hit the age of 40 we start to decrease our natural production of melatonin, and it continues to get worse each year. By the time you're 70 you're really not making a lot of melatonin. You should do 1.5 to 3 milligrams a night at least two hours before your natural bedtime.

Next is creatine. I think creatine is important for everyone, certainly if you are exercising, you're weight training, or doing high-intensity training, then you absolutely need to get minimum 5 grams of creatine monohydrate a day. Creatine monohydrate is the best form to take. It is the most bio-available. It is the most well-studied. So for muscular function, take 5 grams a day... but I would urge people to go above that to 10 grams a day. The first 5 grams are going to help saturate muscle tissue. Your muscles are very, very greedy. They really want that creatine for energy production. They become saturated at about 5 grams a day, so once you go above that, spillover goes to the brain. There are studies showing that once you get to 10 grams a day, you start to see higher amounts of creatine accumulating in the brain. A variety of smaller studies have shown 10 grams or more can improve cognitive function, and help with the effects of sleep deprivation. And when I say improve cognitive function, it's usually in the background of some kind of stress, whether it's older adults, brain aging, dementia, Alzheimer's disease, or sleep deprivation... it is especially for stress management. That's really where it shines. Aging is a type of stress on the brain, so older adults should be getting more than 5 grams daily.

Next is ubiquinol, which is very important for mitochondrial function and heart function. Ubiquinol is the active, reduced form of Coenzyme Q10 (CoQ10) that the body uses directly for cellular energy production and acts as a potent fat-soluble antioxidant. Unlike ubiquinone, it does not require conversion by the body, making it significantly more bio-available, particularly for adults over 40 or those with reduced conversion efficiency. Common benefits include supporting heart and vascular health, improving mitochondrial function, and protecting cells from oxidative stress.

And finally a sulfuraphane supplement, like Avmacol. Sulforaphane supplements are primarily derived from broccoli sprout extracts and are designed to support cellular health, detoxification, and antioxidant production. For maximum effectiveness, high-quality supplements should contain both glucoraphanin (the precursor) and myrosinase (the enzyme required to convert the precursor into active sulforaphane), as the compound is unstable and degrades rapidly once formed.

from YouTube @FoundMyFitnessClips on February 3, 2026