Introduction
Incorporating the right supplements into your daily routine can make a huge difference in overall health, longevity, and physical performance. While a well-balanced diet should always be the foundation of good health, certain supplements can enhance specific bodily functions and help you achieve optimal results. In this post, I’ll dive into three key supplements I take regularly: NMN (Nicotinamide Mononucleotide), Turmeric Extract, and Creatine. Each of these has unique benefits, from cellular longevity and inflammation control to muscle strength and energy production. You´ll also find links to the ones I use, but there are several other available.
NMN (Nicotinamide Mononucleotide)
What is NMN?
NMN is a precursor to NAD+ (nicotinamide adenine dinucleotide), a crucial molecule that plays a key role in energy metabolism and cellular repair. As we age, NAD+ levels naturally decline, leading to reduced energy, slower recovery, and an increased risk of age-related diseases. By supplementing with NMN, we can help replenish these levels and potentially slow the aging process at the cellular level.
Benefits of NMN
- Supports Cellular Energy Production – NAD+ is essential for mitochondrial function, which helps convert food into energy efficiently. This supports stamina, endurance, and overall metabolic function.
- Enhances Longevity – Research suggests that NMN supplementation may activate sirtuins, proteins linked to anti-aging and DNA repair. This could lead to improved cellular function and longer lifespan.
- Improves Cognitive Function – NMN may support brain health by reducing oxidative stress and improving blood flow to the brain. This may help with memory retention, mental clarity, and protection against neurodegenerative diseases like Alzheimer’s.
- Boosts Physical Endurance – Athletes and active individuals may benefit from NMN due to its role in increasing stamina, muscle recovery, and oxygen utilization.
- Aids Metabolism and Insulin Sensitivity – NMN has been studied for its ability to enhance insulin sensitivity, which may be helpful for those at risk of metabolic disorders such as diabetes.
How I Use NMN
I take 250-500mg of NMN daily, preferably in the morning on an empty stomach for optimal absorption. Some studies suggest combining NMN with resveratrol or a small amount of fat for enhanced benefits. It’s essential to choose a high-quality NMN supplement to ensure purity and effectiveness.
Potential Side Effects
While NMN is generally considered safe, some people may experience mild digestive discomfort. Other possible side effects include fluctuations in energy levels as the body adapts. Always consult a healthcare professional before starting any new supplement regimen.
Turmeric Extract (Curcumin)
What is Turmeric Extract?
Benefits of Turmeric Extract
Turmeric is a powerful spice with centuries of use in traditional medicine, primarily for its active compound curcumin. This compound has strong anti-inflammatory and antioxidant properties, making it beneficial for various health conditions. However, regular turmeric spice contains only small amounts of curcumin, which is why a concentrated turmeric extract is preferred for supplementation.
- Reduces Inflammation – Chronic inflammation is a major contributor to many modern diseases, including arthritis, heart disease, and autoimmune conditions. Curcumin has been shown to lower inflammation markers in the body, helping to manage pain and swelling.
- Boosts Brain Function – Curcumin may help increase levels of Brain-Derived Neurotrophic Factor (BDNF), a key protein involved in neuron growth and protection. This could aid in preventing neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Supports Joint Health – Many studies suggest that curcumin supplementation can ease joint pain and stiffness, making it an excellent natural alternative to painkillers, particularly for those with arthritis.
- Enhances Heart Health – Curcumin improves endothelial function, reducing the risk of cardiovascular diseases. It also helps regulate blood pressure and cholesterol levels.
- Aids Digestive Health – Curcumin supports gut health by promoting a balanced gut microbiome and reducing symptoms of bloating and discomfort in conditions such as IBS.
- Boosts Immune System – With its antioxidant properties, curcumin helps strengthen the immune system by neutralizing free radicals and reducing oxidative stress.
How I Use Turmeric Extract
I take 500-1000mg of turmeric extract daily, always with black pepper (piperine) to enhance absorption. Piperine increases curcumin absorption by up to 2000%, making it far more effective. Since curcumin is fat-soluble, I also consume it with a meal that contains healthy fats (like avocado or olive oil) to improve absorption.
Potential Side Effects
Turmeric is safe for most people, but high doses may cause digestive issues, nausea, or interact with blood-thinning medications. If you’re on medication, consult your doctor before taking high doses of turmeric extract.
Creatine
What is Creatine?
Creatine is one of the most well-researched and effective supplements for muscle strength, energy production, and cognitive function. It is a naturally occurring compound found in small amounts in red meat and fish, but supplementing ensures you get an optimal daily dose for enhanced performance and recovery.
Benefits of Creatine
- Increases Strength and Power – Creatine enhances the production of ATP (adenosine triphosphate), the body’s primary energy source. This allows for greater strength, endurance, and power output during workouts.
- Enhances Muscle Growth – Regular supplementation supports lean muscle mass gains by increasing water retention in muscle cells and improving protein synthesis.
- Improves Brain Function – Creatine has neuroprotective properties and has been linked to better memory, faster reaction times, and improved cognitive function. This is particularly beneficial for aging individuals looking to prevent cognitive decline.
- Aids Recovery – Creatine helps reduce muscle soreness, speeds up muscle recovery, and minimizes damage from intense exercise.
- Boosts Endurance and Hydration – By increasing muscle hydration, creatine helps improve endurance and delays fatigue during high-intensity exercise.
- May Support Mental Health – Some studies suggest that creatine supplementation may help alleviate symptoms of depression by supporting brain energy metabolism.
How I Use Creatine
I take 3-5g of creatine monohydrate daily. There’s no need for a loading phase; just consistent daily intake provides long-term benefits. I mix it with water or add it to a protein shake post-workout for maximum absorption.
Potential Side Effects
Creatine is generally safe and well-tolerated, but some people experience minor bloating or water retention when they first start taking it. Staying well-hydrated helps mitigate these effects. Contrary to myths, creatine does not harm kidney function in healthy individuals when taken within recommended doses.
Conclusion
Adding NMN, turmeric extract, and creatine to my routine has significantly improved my energy levels, recovery, cognitive function, and overall well-being. Each supplement serves a distinct purpose, and together, they create a well-rounded approach to health, performance, and longevity.
While supplements can provide powerful health benefits, they work best when combined with a healthy diet, regular exercise, and good lifestyle habits. If you’re considering adding any of these to your regimen, consult a healthcare professional to ensure they align with your personal health goals.
Overall i prefer getting all nutrients from a balanced diet first, and fill up the spaces with the supplements I´ve listed here. I also use them in 8 week ON and 2 week OFF cycles. Personally for me this works well.
These coupled with a clean diet and regular consumption of foods high in anti oxidants really do help.
What supplements do you take or suggest? Have they worked for you? Let me know in the comments!
