THE 4 ANTI-AGING VITAMINS RECOMMENDED BY A STANFORD EXPERT — AND THE ONES TO AVOID

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💪 Dear Wonderwomen and Supermen,

Did you know that a simple adjustment to your vitamin intake could significantly influence your longevity ?

As the longevity industry explodes, Dr. Hillary Lin, a Stanford-trained expert, reveals the key supplements to prioritize — and the ones you should absolutely avoid.

Drawing inspiration from the nutritional habits of Blue Zones and the latest clinical data, she offers a scientific, pragmatic, and personalized approach to supplementation.

If you want to optimize your cognitive, muscular, and cardiovascular health as you age, read carefully.

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SPOTLIGHT

Dr. Hillary Lin, a Stanford-trained physician and longevity expert, shared with Parade Magazine a precise analysis of the essential vitamins for healthy aging. In a context where longevity is becoming a booming industry, her message is clear : before taking any supplement, a balanced diet is the foundation — but some targeted vitamins can play a decisive role, as long as they are tailored to your needs and validated through blood tests. Here are the four supplements she recommends — and the two to avoid to protect your health as you age.

The details :

• Vitamin D3 and K2 : the winning bone-heart duo : This synergistic combo improves calcium absorption and prevents its calcification in the arteries, a major risk as we age. Dr. Lin recommends 2,000 to 4,000 IU of D3 with 100 to 200 mcg of K2 (MK-7 form) daily. Optimal vitamin D levels lie between 40 and 60 ng/mL. Studies have linked high K2 intake to reduced arterial calcification and cardiovascular risk.

• Omega-3 (EPA/DHA) : protection for the brain and heart : These essential fatty acids are powerful anti-inflammatories. They support cognitive and cardiovascular health. Dr. Lin advises at least 2 g of EPA/DHA per day, from fatty fish or algae. Natural sources include salmon, nuts, chia, vegetable oils, and fortified foods. Omega-3s are a cornerstone of anti-aging strategies.

• Creatine: not just for athletes : Creatine helps preserve muscle mass and bone density — two key factors in healthy aging. It also shows positive effects on cognition. A 5 g daily dose may reduce fall risk, strengthen muscles, and protect the brain. Research highlights its anti-inflammatory properties.

• Magnesium: the forgotten mineral of longevity : Involved in over 300 enzymatic reactions, including DNA repair, magnesium is often under-consumed in modern diets. Dr. Lin recommends citrate for general use or glycinate for sleep support. A simple but powerful supplement to support cellular energy and recovery.

• To avoid : generic multivitamins and high-dose vitamin E : Non-personalized multivitamins can unbalance nutrient intake (e.g., too much iron, not enough magnesium). As for high-dose vitamin E, it has been linked to increased prostate cancer risk in the SELECT study. Dr. Lin insists : too many antioxidants can be harmful.

Key Takeaway :

In a world where personalized medicine is becoming the norm, this refined approach to supplementation reinvents the prevention of aging. Far from random multivitamin cocktails, Dr. Lin’s recommendations rely on biomarkers and robust scientific evidence. They make it possible to target real deficiencies and support key systems — immune, cognitive, muscular, cardiovascular — throughout aging. This vision marks a strategic transition toward proactive, minimalist, and measured longevity.

HYPE OR FACT ?

💭 Inflammaging is just a simple consequence of aging

❌ HYPE

Far from being a passive effect, inflammaging is now recognized as an active driver of biological aging. This phenomenon involves low-grade chronic inflammation that often precedes age-related diseases. Studies, such as those cited in Nature Reviews Immunology (Franceschi et al., 2018), show that biomarkers like EDA2R are both symptoms and drivers of this process. Understanding and regulating this inflammation could extend healthy lifespan, making it a priority target for longevity research.

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