I just checked the B12 deficiency causes - long term Metformin use can interfere with the absorption of vitamin B12, potentially leading to deficiency. Since I take Metformin since 3 years this could be the cause, before that I never had B12 deficiency.
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Yes. In thinking about it nowā¦ rechecked email from 4 years ago. Was not rapamycin
ā¦ was metforminā¦ I stopped taking metformin changed to Acarbose. My gut doesnāt respond well to metformin.
FROM YELENA:
Thank you very much, Jason! Great progress!
Be careful with metformin, though. it is known to lower the B12 levels, so try to either supplement or monitor B12 levels.
Good luck!
Best wishes, Yelena
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Creatine, berberine, fish oil, whey protein isolate, taurine. I take a lot more but these ones are good. I think a lot depends on your health overall, most of the supplements I take are to counteract health issues Iām aiming to control and might not be relevant to other people.
Iām always getting new things. About to try quercetin and fisetin as senolytics for the first time soon.
Given Iām on this website I should probably give rapamycin a go. Iām yet to try this.
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Never heard of this one before. Interesting.
I organize my supplements in a weekly AM/PM organizer. Itās quite a task to fill it up from empty and sometimes I just donāt bother one day and go without. I often notice quite a significant decrease in energy, and Iāve noticed I am more susceptible to getting a cold when I do this.
I try to stay diligent in filling up that organizer. I can thank Bryan Johnsonās influence for giving me a nudge to become more organized. I used to open each supplement container every time I wanted one. This is a much better way of doing it.
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What difference have you noticed? Iāve started taking berberine 3x a day: morning, night and middle of the day with the highest carbohydrate meal, usually lunch.
Unless your estrogen is particularly high I donāt see a reason to take any aromatase inhibitor. Isnāt estrogen good for you, even as a man?
Iām on TRT, and even with high levels of testosterone I notice I feel basically like before I started TRT if I take anything to reduce estrogen levels. Calcium D-Glucarate made me feel awful.
I have a bowl of high fibre cereal every morning and add whey protein isolate, taurine and a high dose of creatine mixed in. Best way to do it for me since creatine can cause stomach upset when taken with just liquid.
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Still sticking with creatine, D3, and magnesium as well. I think a lot about melatonin supp but havenāt come to a conclusion yetā¦
I also take iodine (fairly high dose), vitamin E, CoQ10, zinc, NAC occasionally, and ALA (interesting you dropped it ā any particular reason?), recently choline as I suspect a minor deficiency is behind my "high-normalā ALT levels - but I will know more soon.
Glucosamine + chondroitin is the only supplement Iāve taken for 15+ years consistently ā lifting 4-5 days a week for years, and no joint problems here but difficult to say if that has had anything to do with it.
Iāve removed all concentrated plant compounds and also cut polyphenols in supplement form some years back (but def continue to mega dose in food form).
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Because so many take collagen supplements, I thought Iād share Lane Nortonās video he released yesterday about a study showing it helps tendons.
He is not saying it doesnāt, but he is also not convinced. I donāt know if this is any reflection on what it supposedly does for skin?
I personally take vegan collagen and wish there was more info out there if that does anything at all.
Here you go:
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I think Taurine is supposed to be taken away prom high protein foodā¦
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nooooo lol. I will look into this thank you.
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Beth, you probably know this, but you can get creatine in capsule form, which avoids any taste issue. Plus recently I discovered creatine gummies that actually taste good. Three of them give you 5 g.
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@garym37 THANK YOU!
Since that post, I figured out I can have creatine mixed in soy yogurt and raspberries and tolerate it (something about the tart flavor masking it a bit), but even better yetā¦.
I then discovered Con-Cret HCI creatine (a more concentrated form). I get the right dose in one small 750mg capsule!!! Iām so happy 
Do share which gummies you like?
Be careful with supplement gummies. Get reputable brands. Lots of evidence coming out that gummies in particular are often faked, or low dosed.
Creatine goes great in foods though.
I put my creatine in food since I hate having liquid shakes to ingest supplements.
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The brand is ZHOU, and they are called Creatine Chews. I get them at Vitamin Shoppe, though they are likely available elsewhere. Zero sugar. I find them tasty. Seriously doubt they are fake as at 83 my muscularity has reached its peak.
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Get with the program, Mate. JK
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lol Iāve ordered some hopefully it arrives.
My answer to the original question: Magnesium oxide
Very boring, but for me it seems very effective. You do get some magnesium absorption from it, but the bowel benefits seem fantastic. I take 500mg or 750mg at night, and in the morning I will have a very healthy bowel movement, like clockwork. I recently ran out, and the overall behaviour of my digestive system was less predictable and less pleasant.
Since we know that constipation is a big risk for colon cancer, and being full of poop feels awful, thatās probably the supplement I donāt want to live without. Psyllium husk also works well and Iād probably be ok substituting that.
I guess creatine would be 2nd place based on the weight of evidence, but it has never seemed to do much for me, either in weight gain, strength, endurance, cognition - nothing noticeable anyway.
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Joseph, great post. Dr. Bartās approach might be good for millennials, but seniors like me canāt wait decades for āgood evidenceā. As long as a supplement has some evidence of effectiveness and no serious side effects, itās worth trying as an experiment. Then it can be discarded or continued, as the case may be based on N=1. I am glad that my doctor is open minded.
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