Supplements to Support Your 20s and Beyond

What is the definition of a supplement?

/ˈsʌp·lə·mənt/ something that is added to something else in order to improve it or complete it; something extra: hormone/vitamin supplements

dietary supplement

noun: a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food

As a 25-year-old female, staying on top of nutrition can be challenging, despite making efforts to prioritize vegetables and limit processed foods. In this blog article, we will explore the perspective of Huberman Labs on supplements – why they are essential, when to take them, and which ones to consider. Taking inspiration from the four layers of health proposed by Huberman – behavioral tools, nutrition, supplementation, and prescription – we will dive into the world of supplements to enhance overall well-being.

Part 1:

The Layers of Health and the Role of Supplements Huberman emphasizes the significance of behavioral tools as the foundational layer for mental and physical health. We'll briefly discuss these tools, including avoiding excessive screen time, regular exercise, sunlight exposure, and adequate sleep. Then, we'll move on to the second layer – nutrition, where we'll touch upon the factors that can impact our health, such as specific foods, meal timing, and caloric intake. Finally, we'll explore the third layer – supplementation, distinguishing between foundational and single ingredient supplements. Foundational supplements like minerals, adaptogens, and prebiotics/probiotics can assist in living a healthier and happier life, while single ingredient supplements are used for specific purposes like sleep, awareness, or hormone health. Additionally, we'll briefly touch on the fourth layer – prescription medications for mental and physical health.

Part 2:

Primary Supplements for Optimal Health In this section, we will focus on primary supplements – those with the best safety-efficacy profile and significant health benefits. We'll discuss their potential role in preventing ailments such as heart disease and cognitive decline. Key primary supplements include:

• Blueberries: Rich in anthocyanins and pterostilbene, blueberries can protect the brain and reduce cognitive decline.

• Carnitine: Essential for cognition, energy metabolism, and cardiovascular health, and it can be sourced from meat, fish, eggs, and dairy products.

• Protein: Vital for maintaining muscle mass, which becomes increasingly important as we age to combat sarcopenia.

• Vitamin B12 and Vitamin D: Crucial for various bodily functions, including nerve health, mood regulation, and bone strength.

Part 3:

Secondary Supplements for Contextual Benefits Here, we'll explore secondary supplements, which may provide substantial benefit but are context-dependent. These supplements include:

• Creatine: Improves muscular strength, fitness, and mobility.

• DHEA: Supports healthy hormone levels, libido, and sexual function, particularly in seniors.

• Maca: Used for libido enhancement.

• Magnesium: Essential for bone health, cardiovascular function, and testosterone regulation.

• Vitamin K: Supports calcium regulation, blood clotting, and cardiovascular health.

Supplements play a significant role in optimizing health and well-being, complementing behavioral tools and a nutritious diet. While primary supplements offer general health benefits, secondary supplements may be beneficial in specific contexts. Before starting any supplement regimen, it is crucial to consult a primary care provider and get professional advice tailored to your individual needs. In our next blog, we will explore supplement options based on affordability, helping you make informed choices to enhance your overall health and vitality.