Suplements that improve quality of life.

Control Over Your Biology and Supplements for a Longer Life

Taking control of your own biology can make you feel “normal” and grant you abilities you wouldn’t otherwise have without certain supplements. In this episode, I will teach you about supplements that can increase your lifespan, as well as the basic supplements everyone needs to enhance metabolic processes.

Supplements are divided into two main categories:

• Making everything work as it is supposed to work.

• Making things work better than normal.

I’m going to explain what everyone needs just to function well in today’s world and which supplements can give you a “superpower.”

Why isn’t it enough to get nutrients only from food?

There is still the idea that we should get all of our nutrients exclusively from our diet. However, the stress factors and toxins in our lives do not come from nature. So why should we limit ourselves to food alone? We cannot be sure what nutrients current foods actually contain due to:

• A modern lifestyle that keeps us indoors, limiting sun exposure.

• Synthetic pollutants in the environment.

• Soil depleted of minerals from over 100 years of intensive farming and industrial fertilizer use.

It is a mistake to assume that what we eat contains all the necessary vitamins and minerals.

Fundamental Nutrients: Minerals and Vitamin DAKE

There are two categories of nutrients that are essential for everyone and in which most people are deficient:

• Broad-spectrum minerals (what I call “Minerals 101”).

• Vitamin D (a complex that includes vitamins D, A, K, and E, also known as “DAKE”).

Why are they essential?

The fat-soluble vitamins in the DAKE complex help minerals absorb into cells and be distributed properly in the body. For exercise, meditation, and any effort to improve your health to be effective, you need vitamin DAKE and minerals.

The Problem with One-a-Day Multivitamins

Some believe taking a daily multivitamin is enough, but this isn’t true for several reasons:

• They are often low quality.

• They don’t contain the right forms of vitamins and minerals.

• The proportions are unbalanced.

• It’s impossible to pack the necessary amount of all essential minerals into one pill.

For this reason, it’s crucial to ensure you take a broad-spectrum mineral formula along with vitamin DAKE to provide the basic building blocks for cellular transformation.

The Problem of Mineral Loss in Food

We have depleted soil minerals due to:

• More than a century of intensive farming.

• Overuse of industrial fertilizers.

• Glyphosate application, which interferes with mineral absorption in plants.

For example, while spinach is said to contain iron, the reality is:

• Its iron content depends on soil quality.

• The iron in spinach is only 1.7% bioavailable to the body.

• Leafy greens are not a great source of minerals because they are “locked” within the plants.

Additionally, large food manufacturers have promoted certain foods as “superfoods” that are actually high in phytic acid, a compound that pulls minerals from your bones and cells. Foods like whole grains, oats, and puffed rice have high levels of phytic acid, contributing to a mineral deficiency epidemic.

The Most Important Minerals

There are three main categories of minerals to pay attention to:

• Macrominerals: calcium, magnesium, sodium, potassium, phosphorus.

• Essential trace elements: zinc, copper, iron, iodine, manganese, molybdenum, selenium, etc.

• Ultra-trace minerals: present in tiny amounts in the soil but needed in even smaller proportions by the body.

• Calcium

  • 1000 mg per day is needed.

  • Easily obtained from dairy or bone broth.

  • Vegans may be deficient and benefit from advanced forms like calcium fructoborate (bone strength) and calcium D-glucarate (liver detox).

• Magnesium

  • Cofactor in over 300 enzymatic processes.

  • Controls blood sugar, blood pressure, and stress.

  • 500–1000 mg per day recommended, especially magnesium threonate (crosses blood-brain barrier).

• Sodium and Potassium

  • Sodium is not bad: many are deficient due to low-salt diets.

  • 5000 mg of potassium per day are needed for fluid balance and nervous system health.

  • Taking sodium without enough potassium can cause cardiac imbalances.

Other key minerals:

• Zinc: Regulates immunity and hormone levels.

• Copper: Protects against allergies and controls iron metabolism.

• Iodine: Essential for thyroid function.

• Iron: Necessary for energy but toxic in excess.

• Manganese, molybdenum, selenium: Crucial for cell function and detoxification.

Longevity Supplements

The following supplements have been shown to prolong life and improve energy:

• Urolithin A: Derived from pomegranate; removes damaged mitochondria and increases muscle energy.

• Calcium AKG: Improves bone density and longevity by 12% in mouse studies.

• Spermidine: Activates autophagy (cellular cleanup process).

• Oxaloacetate: Boosts ATP production and protects the brain.

• Activated charcoal: Removes toxins and prolongs lifespan in studies.

• Quercetin and luteolin: Remove senescent “zombie” cells.

• Fisetin: Powerful antioxidant that activates autophagy.

• Adaptogens like Rhodiola, Ginseng, Ashwagandha, and Tulsi: Reduce stress and premature aging.

How to Choose Quality Supplements

• Don’t buy cheap supplements off Amazon; many contain heavy metals and improper doses.

• Avoid supplements with artificial colors or unnecessary fillers.

• Choose active forms of vitamins and minerals (e.g., methylfolate instead of folic acid).

• Rotate supplements periodically to evaluate what works best.

• Get regular blood work to monitor your vitamin and mineral levels.

Conclusion

To maximize your health and longevity, start with:

✅ Broad-spectrum minerals✅ Vitamin D with A, K, and E

Then select one or two advanced supplements from the list and evaluate their effects on your body. Remember: your health and well-being are in your hands.

Source: Dave Asprey