Dr. Rhonda Patrick: Micronutrients for Health & Longevity

# Key Information on Longevity and Nutraceuticals

## Overview of Longevity Enzymes

- Main Longevity Enzymes:

- SIRT1 (Sir2-like protein 1): Key enzyme for longevity.

- AMPK (AMP-activated protein kinase): Another critical enzyme for promoting longevity.

## Supplements and Their Effects

### Antioxidants and Oxidative Stress

- Oxidative Stress: Inhibits SIRT1; reducing it can activate SIRT1.

- Recommended Supplements:

- Multivitamin and Minerals: Aid in reducing oxidative stress, e.g., magnesium, vitamin C, vitamin E.

- Tetrahydrocurcumin: Activates SIRT1 (found in turmeric).

- Astaxanthin: A carotenoid from krill oil and shrimp, contributes to activating SIRT1.

### NAD Boosters

- Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN): Known to boost NAD levels and inhibit the SIRT1 inhibitor.

- Thymoquinone: Found in black seed oil; effective for NAD increase (doses of 30-60 mg recommended).

- PQQ (Pyrroloquinoline quinone): Suggested dose is 20 mg; improves NAD levels and offers anti-inflammatory benefits.

### Other Longevity Supplements

- Melatonin: Not just for sleep; higher doses show antioxidant effects and stimulate SIRT1.

- Ferulic Acid: At 500 mg twice a day, can stimulate SIRT1 messenger RNA.

- Amino Acids:

- N-acetylcysteine and Betaine: Increase hydrogen sulfide, which elevates SIRT1 activity.

### Resveratrol and Berberine

- Resveratrol: Noted as a SIRT1 activator but has poor bioavailability. Research into improved forms is ongoing.

- Berberine and Dihydro Berberine: Activate AMPK; using Dihydro Berberine allows for a lower effective dose.

### Dietary Insights

- Caloric Intake: Chronic calorie restriction does not appear to confer longevity benefits in humans, despite animal studies suggesting otherwise.

- Fasting: May offer some longevity benefits, but a severe calorie deficit is generally disadvantageous.

## Additional Beneficial Supplements

- Bain (likely referring to "Bain de Soleil"): Dosage typically 500-1000 mg, has shown benefits in type 2 diabetes and heart failure.

- Red Yeast Rice: Significant findings from a large study (5,000 patients, 4.5 years) indicate:

- Reduced mortality by one-third.

- Reduction of primary endpoints (non-fatal heart attacks and heart disease-related deaths) by 45%.

- Potential cancer mortality reduction by nearly 60%.

- Contains Monacolin K, similar to statins but with added antioxidants; often better tolerated.

## Conclusion

The discussion emphasizes the importance of various nutraceuticals in activating longevity enzymes such as SIRT1 and AMPK, with specific supplements enhancing these pathways by reducing oxidative stress, boosting NAD levels, or providing antioxidant benefits. Research supports these interventions as beneficial for longevity, particularly through dietary modifications and targeted supplementation. More studies are encouraged to strengthen findings, especially for compounds like red yeast rice and others noted in the review paper.