Dr. Bailey's Current Regimen
People always ask what I take. Here is my current regimen that evolves along with the latest scientific data.
This is my personal protocol of vitamins, supplements and drugs. It is very important that you create your own personal regimen. Unfortunately, we do not have tests yet to tell you the optimum level of these products. Soon we will and you will need to work with a qualified health care worker to sort out the optimum program for you. Shortly, I will be bringing a questionnaire to this website that will assist you in finding the right program for you for nutrition, fitness, sleep and healthy supplements. Here's my commentary on the various supplements, most of which you can get on Amazon. I have no affiliation with Thorne or Jarro, though they seem to deliver a quality product. All the doses below are what I take and may not be appropriate for you. Please check online if you decide to take any of these as to the optimum time and the optimum combination of supplements and drugs that you should take together. Some should be taken with a meal, some should be taken before or after a meal - like B vitamins and vitamin D3 should be taken with your first meal of the day.
Disclaimer
Vitamins & Supplements
1
2000IU per day
VD3
Vitamin D3
2000IU per day
1
For those in northern climates, vitamin D3 is essential. An August 2022 study proposed a 60% cancer risk reduction with D3, omega-3, and fitness. Despite limitations, these measures likely confer added health benefits.
Vitamin D3
2
2000mg per day
OM3
Omega-3
2000mg per day
2
Specifically, Omega-3 with DHA, 2000 mg: it is an anti-inflammatory: inflammation plays a major role in aging. Thorne has a good product.
Omega-3
3
2000mg per day
DHA
Docosahexaenoic Acid
2000mg per day
3
This is a form of Omega 3.
Docosahexaenoic Acid
4
VB2
Vitamin B2
4
Vitamins B2, B3, B6, B9, and B12 reduce homocysteine, linked to heart disease and neurodegeneration. Combined with DHA in omega-3, they potentially decrease dementia risk by 20%. Buy Methyl Guard from Thorne on Amazon.
Vitamin B2
5
Use as directed
VB3
Vitamin B3
Use as directed
5
Debate surrounds NMN and NR supplements. Safety and efficacy of nicotinamide riboside (NR) are questioned, with a potential link to cancer metastasis. Tru Niagen is recommended by some, found on Amazon.
Vitamin B3
6
VB6
Vitamin B6
6
Methylated B Vitamins, crucial for reducing homocysteine tied to heart and brain health, are recommended with Omega-3 – DHA. Aim for homocysteine under 9 for a 20% lower dementia risk. Thorne or Jarrow brands are suggested.
Vitamin B6
7
VB9
Vitamin B9
7
Critical for reducing homocysteine and lowering dementia and heart disease risks, methylated B9 (folate) and B12 are recommended, especially for women of childbearing age. Mayo Clinic recommends for everyone. Thorne or Jarrow are good.
Vitamin B9
8
50mg per day
VB12
Vitamin B12
50mg per day
8
A methylated version of B12 for its effect on homocysteine and lowering your risk of disease. Furthermore if you are on metformin you need to take this as well as metformin decreases the absorption of B12.
Vitamin B12
9
875mg every 3rd day
Ca
Calcium
875mg every 3rd day
9
Boosts B12 absorption, fortifies bones, lowers osteoporosis risk, and aids longevity by preventing fractures and age-related bone issues. Often paired with magnesium; essential when on metformin or receiving IV B12.
Calcium
10
420mg
Mg
Magnesium
420mg
10
Magnesium seems to have a role in sleep quality.
Magnesium
11
10-20mg per day
Li
Lithium
10-20mg per day
11
A number of studies have showed that this has an anti-aging effect. This one was a surprise to me but three different Longevity scientists confirmed that they had also seen signs of it playing a role in longevity.
Lithium
12
< 40mg
Zi
Zinc
< 40mg
12
Weak validation of it boosting immunity. To be taken with protein. Again an interesting study came out on this recently validating its benefits in aging. We do not know the right dosage but definitely less than 40 mg.
Zinc
13
500mg per day
Curc
Curcumin
500mg per day
13
Interesting anecdotal studies of its ability to assist in aging. My team tells me this is the one with the most rigorous science to date.
Curcumin
14
1 pill per day
Gar
Garlic Pills
1 pill per day
14
I hate garlic but garlic is good for you.
Garlic Pills
15
5mg per day
Ast
Astaxanthin
5mg per day
15
A benign antioxidant. Not sure how valid this is. I'm on the fence on this one.
Astaxanthin
16
1 pill per day
Cre
Creatine
1 pill per day
16
Added intermittent creatine monohydrate due to emerging benefits, including potential dementia prevention. Positive safety profile makes it a favorable addition to the regimen.
Creatine
17
2 pills per day
MQ
MitoQ
2 pills per day
17
Possible link between coenzyme Q and statins this would offset the risks, not well-established. Recent study hints at breast cancer prevention and artery aging reversal, but unverified findings call for cautious interpretation.
MitoQ
18
2 tbsp per day
Olv
Olive Oil
2 tbsp per day
18
Rich in antioxidants and healthy fats, supports heart health, reduces inflammation, and may enhance longevity by preventing chronic diseases and promoting overall well-being.
Olive Oil
19
1 pill per day
Cs
Cognitive Switch
1 pill per day
19
I am conflicted here this is from my company. I take Cognitive Switch ketone ester for geroprotection, neuroprotection, and heart health, supported by animal studies.
Click for more info.
Click for more info.
Cognitive Switch
Lifestyle
20
x4-5 per week
Fit
Fitness
x4-5 per week
20
Mix it up! Endurance, weights, high intensity, yoga or Pilates. Exercise has a dramatic effect on neurological health. Extreme exercise is associated with premature death.
Fitness
21
x2-3 per week
Wt L
Weight Lifting
x2-3 per week
21
Strengthens muscles and bones, improves metabolism, enhances mobility, and reduces the risk of age-related conditions, fostering a longer, healthier lifespan. Weight bearing in general very important for women and osteoporosis.
Weight Lifting
22
x2-3 per week
HIIT
High Intensity Training
x2-3 per week
22
Enhances cardiovascular fitness, metabolism, and cellular health, fostering longevity by lowering disease risks. Caution against overtraining, emphasizing the importance of allowing muscles sufficient time for regeneration.
High Intensity Training
23
x2-3 per week
Endr
Endurance
x2-3 per week
23
Enhances cardiovascular health, reducing chronic diseases, improving immune function, and promoting mental well-being, leading to a longer, healthier life.
Endurance
24
x2-3 per week
Yoga
Yoga
x2-3 per week
24
Enhances flexibility, reduces stress, promotes mental well-being, and improves overall fitness, contributing to longevity by enhancing physical and emotional health.
Yoga
25
x2-3 per week
Plt
Pilates
x2-3 per week
25
Pilates boosts flexibility, strengthens core muscles, enhances posture, and promotes body awareness, preventing injuries for long-term well-being. I don't do it but I should hopefully the yoga offsets my lack of Pilates.
Pilates
26
7-8 hours
Slp
Sleep
7-8 hours
26
Recent sleep science research, including Matthew Walker's work, emphasizes individualized needs for feeling refreshed. Contrary to previous studies, the general recommendation is 7 to 8 hours in a conducive environment.
Sleep
27
MBio
Microbiome
27
Managing the microbiome, a complex network of trillions of pathogens, poses challenges without quantum computing. A nutritious diet and fermented foods like kimchi positively impact it. A recommended supplement is beta-glucan.
Microbiome
28
FMTD
Fermented Foods
28
Numerous studies seem to say that they play a very positive role on the microbiome and may be involved peripherally in longevity. Kombucha, Kefir, Yoghurt, Apple Cider Vinegar, Sourdough Bread, Miso, Tempeh, Tofu.
Fermented Foods
29
10 servings w/ variety of colors
Veg
Vegetables
10 servings w/ variety of colors
29
The ideal diet across all mammalian species for longevity is 70% healthy carbs, 10% protein and the rest is healthy fats.
Vegetables
30
3-5 servings
Fru
Fruit
3-5 servings
30
The ideal diet across all mammalian species for longevity is 70% healthy carbs, 10% protein and the rest is healthy fats.
Fruit
Drugs
31
75 mg per day
Asp
Aspirin
75 mg per day
31
Controversial; personal choice for older individuals. Interesting science on its role in cancer prevention, not solely cardiovascular benefits, particularly for those above 45.
Aspirin
32
5mg per day
Stat
Statin
5mg per day
32
I use statins, like Crestor 5mg daily, not just for heart health but for lipid control and potential cancer risk reduction. Use small dose cautiously unless higher dose recommended by your physician.
Statin
33
Rap
Rapamycin
33
Very controversial and it's difficult to get as you need a prescription from your doctor!! There is no optimal dose and schedule is unclear. I take 6 milligrams once a week for 10 weeks with a three month break.
Rapamycin
34
500mg
Mtfn
Metformin
500mg
34
Metformin's anti-aging controversy involves potential cancer & Alzheimer's risk reduction. A pending study at Einstein University explores its role in aging, with dosing, effects on athletes, & age complicating recommendations.
Metformin