MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
Table of Contents
- Hydrogen Water Tablets: Hype or Hope?
- Glycine: The Sleep Amino Acid
- Tongkat Ali: Testosterone Booster?
- C15:0 (Fatty15): The New Omega-3?
- Creatine: Beyond Muscle Building
- Vitamin D3 + K2: A Dynamic Duo
- Omega-3s: Heart and Brain Health
- Magnesium: The Relaxation Mineral
- Chris Curwen's Supplement Protocol
- 💡 Key Takeaways
- FAQs
- Further Reading
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In the world of longevity, supplements can be both a powerful tool and a confusing maze. With new products and bold claims popping up daily, how do you know what’s worth your time—and your money?
In this expert Q&A, Chris Curwen, Longevity 100’s Advanced Therapies specialist, breaks down the hype and highlights the essentials. From creatine to hydrogen water, we cover what works, what doesn’t, and what might be worth keeping an eye on.
Whether you’re just starting or fine-tuning your stack, this guide gives you a smarter way to supplement for health and longevity.
Hydrogen Water Tablets: Hype or Hope?
Claim: Promoted for benefits in memory, cognition, cardiovascular health, and more.
Expert Insight: Chris Curwen notes limited personal experience and skepticism about the bold claims.
Evidence: Studies suggest hydrogen-rich water has antioxidant and anti-inflammatory properties, potentially benefiting cognitive and cardiovascular health. PMC
Verdict: Promising but requires more human studies.
Glycine: The Sleep Amino Acid
Use: Commonly used to improve sleep quality.
Expert Insight: Chris hasn't personally supplemented with glycine but acknowledges its potential in improving sleep and cognitive function after poor sleep.
Evidence: Animal studies show glycine supplementation can extend lifespan. PMC
Verdict: Safe at ~3g/day; potential benefits for sleep and cognition.
Tongkat Ali: Testosterone Booster?
Claim: Increases testosterone levels.
Expert Insight: Chris finds evidence for testosterone increase in sedentary men with low levels but notes no added benefit when combined with resistance training.
Evidence: Studies show significant testosterone increases in men with low levels. PMC
Verdict: Potentially beneficial for specific populations; not universally effective.
C15:0 (Fatty15): The New Omega-3?
Claim: Supports metabolic, heart, liver, and immune health.
Expert Insight: Chris is intrigued but notes the need for more human data.
Evidence: Studies indicate C15:0 supplementation may lower cholesterol and glucose levels. Nature
Verdict: Promising but requires further research.
Creatine: Beyond Muscle Building
Use: Enhances muscle strength, cognitive function, and energy levels.
Expert Insight: Chris uses 10g/day of high-quality creatine monohydrate, noting cognitive and energy benefits.
Evidence: Research supports creatine's role in improving cognitive performance, especially under stress or sleep deprivation. PMC
Verdict: Well-supported supplement with multiple benefits.
Vitamin D3 + K2: A Dynamic Duo
Use: Supports bone health and immune function.
Expert Insight: Chris takes 2000 IU of D3 with 100 mcg of K2, adjusting based on sun exposure.
Evidence: Combining D3 with K2 ensures proper calcium metabolism and supports cardiovascular health.
Verdict: Essential for individuals with limited sun exposure.
Omega-3s: Heart and Brain Health
Use: Supports cardiovascular and cognitive health.
Expert Insight: Chris consumes 650mg EPA and 450mg DHA daily, plus fatty fish meals.
Evidence: Omega-3 fatty acids are well-established in supporting heart and brain health.
Verdict: Beneficial for overall health; consider supplementation if dietary intake is low.
Magnesium: The Relaxation Mineral
Use: Supports muscle function, sleep, and stress management.
Expert Insight: Chris plans to add magnesium to his regimen.
Evidence: Magnesium plays a crucial role in numerous physiological processes, including nerve function and muscle relaxation.
Verdict: Widely beneficial; consider supplementation if dietary intake is insufficient.
Chris Curwen's Supplement Protocol
- Whey Protein: 30-50g/day to meet protein targets.
- Creatine Monohydrate: 10g/day (Creapure).
- Vitamin D3 + K2: 2000 IU + 100 mcg/day.
- Omega-3s: 650mg EPA + 450mg DHA/day.
- Magnesium: To be added.
💡 Key Takeaways
- Prioritize supplements with robust human data.
- Tailor supplementation to individual needs and deficiencies.
- Stay informed about emerging research but approach new supplements cautiously.
Ready to take your health and longevity to the next level? Join the Longevity 100 community and get exclusive access to expert guidance, 1:1 coaching, and cutting-edge protocols. Start your FREE trial today and discover what your future self will thank you for. 👉 Level up your health with Longevity 100
FAQs
Q: Is creatine safe for long-term use?
A: Yes, creatine monohydrate is well-studied and considered safe for most individuals.
Q: Can I get enough omega-3s from diet alone?
A: It's possible, but supplementation ensures consistent intake, especially if fish consumption is low.
Q: Should I take vitamin D year-round?
A: Supplementation is recommended during months with limited sun exposure; adjust based on individual needs.
Further Reading
1. Hydrogen Water Antioxidant Effects (PMC Article)
2. Hydrogen Water and Inflammation (PMC Article)
3. Glycine and Lifespan in Mice (PMC Article)
4. Tongkat Ali Testosterone Study (PMC Article)
5. C15:0 (Fatty15) Supplementation Study (Nature Article)
6. Creatine and Cognitive Function (PMC Article)
7. Longevity 100 Community (Free Trial)
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