11 Ways to Improve and Extend Your Life, from Dr. Mark Hyman – The Edge
Swallow the Right Supplements
Hyman doesn’t think you need supplements—as long as you’re ticking some pretty hard-to-hit boxes.
“One, you have to hunt and gather your own wild food. Two, you have to drink pure, clean water. Three, you have to have no chronic stress. Four, you have to exercise all the time as part of your lifestyle. Five, you have to sleep nine hours a night, going to bed with the sun and waking with the sun. And six, you have to be exposed to no environmental toxins or external insults,” he said on his podcast, The Doctor’s Farmacy.
If this is you, kudos—you don’t need to empty your wallet at GNC. But for the rest of us, supplements may improve health.
In a Facebook post, Hyman listed some of his daily supplements and why he takes them:
Multivitamin
This supplement contains basic vitamins and minerals to maintain optimal balance. “Some people may have unique requirements for much higher doses that need to be prescribed by a trained nutritional or functional medicine physician,” he says.
The National Institutes of Health says you should take a multi designed for someone your age and sex, but take the second half of Hyman’s advice and talk to your doctor about the necessity of a multi.
Vitamin D3
The sunshine vitamin “improves [your] metabolism by influencing more than 200 different genes that can prevent and treat diabetes and metabolic syndrome,” Hyman says.
Research backs him up, at least about diabetes. One 2020 review published in The Journal of Clinical Endocrinology and Metabolism found vitamin D played a role in controlling diabetes risk (1).
Another study found daily vitamin D reduced HbA1c levels—your average blood sugar levels over two to three months—in people with type 2 diabetes (2). While the researchers suggest vitamin D can reduce the risk of oxidative stress, metabolic syndrome, and heart-related events in people with type 2 diabetes, they note the need for further research.
Omega-3 fatty acids
Hyman says omega-3s may improve insulin sensitivity, lower cholesterol, reduce inflammation, and lower your risk of heart attacks by preventing blood clots.
Researchers believe omega-3s can prevent inflammation in your blood vessels and stop blood clots from forming, which play a major role in heart attacks. Studies also show omega-3s increase insulin sensitivity (3), reduce cholesterol (4), and tackle inflammation (5,6).
Coenzyme Q10
“[CoQ10] has potent antioxidant properties to help support cell function, healthy blood pressure, energy production, and overall cardiovascular health,” says Hyman.
Research suggests that because CoQ10 is involved with energy production, it may improve physical performance. Studies also show CoQ10 supports cell function through mitochondrial maintenance and fighting free radicals (7), and may improve quality of life and decrease mortality in people with heart and metabolic conditions (8).
One study found CoQ10 reduced systolic blood pressure (SBP) in people with cardiometabolic diseases (9). Lower SBP levels reduce your risk for stroke, heart disease, and chronic kidney disease.
N-acetyl cysteine (NAC)
NAC fights free radicals and boosts your immune system, Hyman says.
He’s right again. Studies show NAC may neutralize free radicals and reduce oxidative stress (which is caused by free radicals) (10,11). NAC can also boost your immune system, slow viral replication, and reduce inflammation (12).
Curcumin
This turmeric-derived compound supports your body’s natural inflammatory response and promotes healthy liver, colon, musculoskeletal, and cell function, says Hyman—all claims supported by science.
Studies show curcumin has anti-inflammatory benefits and can help manage or improve symptoms in conditions including arthritis, psoriasis, and atherosclerosis (13,14). One 2021 study also found it improved knee pain in people with osteoarthritis (15).
Evidence of curcumin’s effect on liver and colon function is still under investigation but has some promising research. One 2019 study found a high dose of curcumin may improve liver function in people with non-alcoholic fatty liver disease (16), and one 2021 review found curcumin was beneficial in managing gastrointestinal diseases, including IBS (17).
