Dr. Murray’s Personal Supplementation Plan
I frequently get asked what supplements do I take. So, here it is as detailed in my latest book, The Longevity Matrix.
You will see that I take a lot of supplements. The way that I organize them is by creating a little mini assembly line. I use 60 small 3-ounce Dixie cups and small plastic pill bags. I line up six rows of ten cups and place the daily amount of each supplement that I take (noted after the name of the supplement below). I take only one packet daily just before a meal. I also take a few supplements on an empty stomach twice per day. I do not put these in the packets.
I have also included links to the supplements available at iHerb for your convenience. As you probably know, I recently became the Chief Scientific Advisor for iHerb. Most of the supplements I take are from Natural Factors. I know this company very well as I served as Director of Product Science and Innovation from 2000 to 2017. I also recommend iHerb house brands. These products undergo a rigorous level of quality control known as iTested, which indicate products tested by a third party lab for ingredients, purity and labeling. The lab results with iTested products are even displayed to guarantee unparalleled quality and easy product comparison.
- Men’s 50+ Multistart (Natural Factors)—4 tablets
- I developed this high-potency multiple vitamin and mineral formula for Natural Factors back in 2000. So, I have been taking it for 20 years now and still like it very much. There are also MultiStart versions for Women.
- BioCoenzymated Active B Complex (Natural Factors)—3 capsules
- This formula offers balanced ratios and clinically supported doses of the active form of B vitamins. Based upon some of my SNPs, I do not effectively activate B vitamins. This genetic variation or “polymorphism” makes me susceptible to many health conditions, especially heart disease and Alzheimer’s disease. In order for B vitamins to be utilized effectively by the body they must be converted into an active coenzyme form. For example, the coenzyme form of folate is 5-methyltetrahydrofolate (5-MTHF). It is formed in the body from regular folate with the aid of an enzyme known as 5-MTHF reductase. But some people, including me, have a genetic type (SNP) with deficient activity of this enzyme to form the active coenzyme. Without the active coenzyme, certain biochemical reactions cannot take place that are critical to the functioning of the cell and our overall health. Taking B vitamins already in their active coenzymated forms allows the body to bypass the deficient enzymatic conversion for immediate utilization.
- Aqua Biome Fish Oil with Meriva (Enzymedica)—4 capsules
- This product provides a very clean fish oil with a unique ratio of the omega-3 fatty acids DHA, EPA, and DPA (4:2:0.5 ratio), combined with Meriva—an enhanced form of curcumin for improved absorption. I take 4 capsules, which provides over 1,500 mg of omega-3 fatty acids and 2,000 mg of Meriva.
- Vitamin D3 & K2 (Natural Factors)—1 capsule
- Contains the bioactive and highly bioavailable forms of vitamin D (D3) and vitamin K2 (MK-7).
Polyphenol and Flavonoid-rich Extracts:
- Grape Seed Extract (Natural Factors) 100 mg—3 capsules
- The benefits of the procyanidolic oligomers of grape seed were highlighted throughout the Longevity Matrix.
- Quercetin LipoMicel Matrix™ (Natural Factors)—2 capsules
- Preliminary absorption data indicate a 5 to 10-fold greater absorption for this form of quercetin.
- Theracurmin (Natural Factors) 60 mg—2 capsules
- Theracurmin is an enhanced form of curcumin with excellent absorption and clinical documentation of efficacy.
- Green Tea Phytosome (Natural Factors) 50 mg—3
- The Phytosome technology involves binding the components of the extract to phosphatidylcholine. The Phytosome form produces better results than regular extracts because the active components are better absorbed.
- Resveratrol Concentrate (Natural Factors) 500 mg—2
- Resveratrol is a plant compound similar to flavonoids that is found in low levels in the skin of red grapes, red wine, cocoa powder, baking chocolate, dark chocolate, peanuts, and mulberry skin. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol activates an enzyme known as sirtuin 1 that plays an important role in the regulation of cellular life spans; it also promotes improved insulin sensitivity.
- Vein Sense (Natural Factors)—2 capsules
- I have varicose veins, so I love this product that I developed when I was at Natural Factors. It contains diosmin, a citrus flavonoid, in a micronized form for better absorption and utilization, along with standardized extracts of Butcher’s broom and horse chestnut seeds. It provides excellent support for healthy vein structure and function throughout the body.
Skin and Connective Tissue Support:
- Biosil 5 mg—2 capsules
- BioSil is a highly bioavailable from of silica (choline stabilized orthosilicic acid). BioSil acts on cells known as fibroblasts in the skin to increase the production of collagen and elastin to produce impressive results in improving shallow fine lines, skin elasticity, and the health of nails and hair.
- MSM as OptiMSM 1,000 mg—1 tablet
- MSM (methyl-sulfonyl-methane) is the major form of sulfur in the human body and maybe one of the most important supplements that I take. Sulfur is a critical element for all cells and body tissues, especially the skin and joints. As far back as the 1930s, researchers demonstrated that individuals with arthritis are commonly deficient in sulfur. Sulfur is also necessary for proper liver detoxification.
Detoxification, Metabolism, and Mitochondrial Support:
- Berberine (Enzymedica) 500 mg—3
- The benefits of berberine include beneficial changes to the microbiome, activation of AMPk, positive effects on the immune system (particularly macrophages), lowering blood pressure, cholesterol, and blood sugar levels; and enhancement of mitochondrial function.
- N-Acetylcysteine (Natural Factors) 600 mg—2
- NAC boosts glutathione levels, supports detoxification reactions, and promotes the health of the respiratory tract lining.
- Alpha Lipoic Acid (Natural Factors) 200 mg—2
- Unlike vitamin E which is primarily fat soluble and vitamin C which is water soluble, ALA can quench either water- or fat-soluble free radicals both inside the cell and outside in the intracellular spaces. It is often described as “nature’s perfect antioxidant.” It has been shown to improve blood sugar control, activate AMPk and metabolism to promote weight loss, and exert very positive effects in protecting and enhancing liver function.
- Ubiquinol (Natural Factors) 200 mg—1
- Ubiquinol is the best absorbed form of coenzyme Q10 (CoQ10), an essential component of the mitochondria, the energy-producing unit of the cells of our body. CoQ10 is involved in the manufacture of ATP, the energy currency of all body processes. Generally, CoQ10 levels decline with aging. Low levels are also seen in many health conditions, especially in people taking statins or dealing with a cardiovascular disease such as angina, high blood pressure, mitral valve prolapse, and congestive heart failure. I take CoQ10 (and PQQ) primarily as an insurance policy that my mitochondria, especially in the brain, are functioning optimally.
- PQQ (Lake Nutrition) 20 mg—1
- Like CoQ10, PQQ is critical to mitochondrial function. It protects mitochondria from oxidative damage and also stimulates the generation of new mitochondria, supporting efficient energy production, especially in energy-hungry tissues like the brain and the heart. PQQ also displays anti-inflammatory activity, and may further benefit neurological health by influencing gene expression and preventing the development of Parkinson’s disease and Alzheimer’s disease. PQQ has also been shown to activate AMPk and lower LDL cholesterol. The combination of PQQ and CoQ10 has been shown to enhance memory and mental function in older adults better than either agent given alone.
- PEA 400 (Natural Factors)—2
- Palmitoylethanolamide (PEA) exerts anti-inflammatory, pain relieving, and antidepressant effects. It also plays a key role in our endocannabinoid system (ECS). The ECS is responsible for helping cells maintain homeostasis. Many of the benefits people are currently looking to receive from CBD are more likely achieved by using PEA instead.
Hormonal and Prostate Support:
- Saw Palmetto Extract (Natural Factors) 320 mg—2
- Numerous double-blind studies have shown saw palmetto extract to significantly improve the signs and symptoms of benign prostatic hyperplasia (BPH), a condition that affects approximately 5 to 10% at age 30 and increases in incidence to eventually affect over 90% in men over 85 years of age. Roughly 90% of men with mild to moderate BPH experience some improvement in symptoms during the first 4 to 6 weeks of therapy. All major symptoms of BPH are improved, especially increased nighttime urination (nocturia). The mechanism of action is related to improving the hormonal metabolism within the prostate gland.
- AndroSense T-Correct (Natural Factors)—4
- Androsense T-Correct is an identical formula to EstroSense (Natural Factors). These formulas recommended for proper testosterone and estrogen metabolism. The formula features diindolylmethane (DIM), indole-3-carbinole (I3C), sulforaphane, and calcium-d-glucarate (CDG), concentrated nutrients found in cabbage-family vegetables that support proper estrogen and tesosterone metabolism. They also offer protection against prostate and breast cancer cancer.
- MacaRich (Natural Factors)—2
- Maca is becoming increasingly popular in the United States. Maca is the common name for Lepidium meyenii, a plant in the broccoli family that is grown exclusively in Peru. It looks a lot like a turnip. One of maca’s most renowned benefits is the enhancement of sexual desire and function for both men and women. Clinical trials confirm these properties, including maca’s benefits in erectile function. Maca does not appear to directly affect the level of testosterone, but rather acts on the entire endocrine system to reduce the harmful effects of stress while improving mood, energy, and endurance. There are many forms and types of maca. For general health, I like raw maca powder, especially from black roots at a dosage of 3 to 6 grams per day. When stronger effects are desired, more concentrated extracts like MacaRich made from the whole tubers that have been gelatinized (removal of the starch) are preferred at a dosage of 1,000 to 1,5000 mg per day
First thing in the morning supplement:
- NattoK (Enzymedica) 2,000 FIP–2
- Natto-K contains nattokinase and other enzymes useful in promoting vascular health.
- Tranquil Sleep (Natural Factors)—2
- I love this formula that I develop years ago. It is amazing in how well-rested and energized I feel after a good night’s sleep.
- Magnesium Citrate (Natural Factors) – 1 scoop
- I am a big fan of a nighttime dosage of magnesium to promote relaxation and recovery. There are a number of companies marketing these magnesium drink mixes. I prefer the Natural Factors version as I like its taste and mouthfeel
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