Some of Dr. Lobe’s top recommended anti-aging nutrients, and why they are important.
1. Vitamin D3: Our natural production of D3 has been stunted by the introduction and use of sunscreen, and vitamin D is not found in many foods in our diet. These two reasons make vitamin D supplementation an important for optimal health and anti-aging for many individuals.
- What’s the difference in vitamin D2 and D3? Vitamin D2 is the form of vitamin D that is synthesized in plants, and vitamin D3 is the form of vitamin D that is synthesized by humans. Vitamin D3 is the more bioavailable form of vitamin D.
- Natural Sources of vitamin D3 include egg yolks, cod liver, salmon, tuna fish canned in oil, mackerel, sardines, beef liver, and sunshine. Daily sun exposure is important. A helpful note from Dr. Weil is to estimate the time it would take to turn pink from sun exposure without sunscreen protection, reduce that amount by 50%, and enjoy the sun sans sunscreen for about that much time daily to naturally boost your vitamin D3.
- A safe vitamin D3 supplementation range is 2000-5000 IU daily. However, it is always important to check with your health care practitioner about your individual needs. Vitamin D toxicity is rare but possible.
2. 5 MTHF is a form of folic acid that is more easily absorbed by individuals who have a genetic difficulty metabolizing vitamin B12. It is also known as methyfolate, and is important for adrenal health, our immune system, our cardiovascular health, and our cognitive function. Folate is also extremely important for healthy pregnancy and conception. Why is the methylfolate so important? The mthf genetic variation, which is a fairly common variation, prevents the adequate methylation of folate and the metabolism of B12.
- Genetic tests are necessary to determine if you have a genetic variation that hinders your ability to metabolize certain nutrients like vitamin B12 and folate. Get tested through 23 and me and talk to your health care practitioner about what to do next. You can also make an appointment with us at Regeneveda to review your results and get some guidance.
- 1mg is a generally recommended dose for 5 MTHF however; supplemental needs should be determined on an individual basis.
3. Resveratrol is a fat-soluble compound with many health benefits including anti-inflammatory and cardio protective benefits. It is also a powerful and well-known antioxidant. Many studies have shown its effectiveness for promoting longevity and some in vitro studies have shown that it positively affects the SIRT 1 and 2 genes, which are responsible for DNA repair and gene silencing. A recent aging study in mice found that a low dose of dietary resveratrol altered gene expression in heart, brain, and skeletal muscle similar to that induced by caloric restriction.
- Some food sources of resveratrol include grapes, wine, grape juice, peanuts, blueberries, bilberries, and cranberries.
- It is always best to get nutrients from whole food sources, however 200-500mg is a generally recommended dose of resveratrol.
Keep in mind that everyone’s needs are different. While all of these nutrients are helpful figuring out the right combination and dosage for you is important. If you are interested in learning more about your personal anti-aging needs or anti-aging nutrition set up a consultation with us today.
References:
Am I Getting Too Much Vitamin D?. Retrieved from http://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/
(2014).Vitamin D. Retrieved from http://www.drweil.com/drw/u/ART02812/vitamin-d
Higdon, Jane, et.al. (2008).Resveratrol. Retrieved from http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/
Murray N.D., M. (2005).The Encyclopedia of Healing Foods. New York: Atria Books.