Ever wondered what supplements a leading health expert actually takes? When it comes to navigating the overwhelming array of pills, powders, and potions on the market, even doctors struggle to separate hype from hard science. Join us for an exclusive peek inside the medicine cabinet of Dr. Michael Thompson, a renowned longevity physician, as he shares his personal supplement strategy and the rigorous research behind each choice.
Fish Oil: Boosting the Body’s Omega-3 Arsenal
Dr. Thompson’s top pick for heart and brain health? High-dose, pharmaceutical-grade fish oil. “I take about 2 grams of EPA and 1.5 grams of DHA daily from Carlson’s liquid fish oil,” he reveals. “But I don’t just guess at the dose – I test my omega-3 blood levels and aim for a red blood cell concentration of 12%, which research suggests is optimal for cardioprotection and inflammation control.”
Vitamin D: The Sunshine Supplement with Shaky Science
Despite vitamin D’s reputation as a miracle nutrient, Dr. Thompson approaches it with caution. “The research on vitamin D supplementation is surprisingly underwhelming, largely due to poorly designed studies with inadequate dosing and duration,” he explains. Still, he takes 5,000 IU daily as a “low-risk, potentially high-reward” strategy, likening it to picking up a $5 bill in the street.
Magnesium: The Calming Mineral for Mind and Muscle
Magnesium is a mainstay in Dr. Thompson’s supplement lineup, with a total daily goal of 1 gram from combined sources. “I use slow-release magnesium like Slow-Mag, as well as magnesium L-threonate which has promising cognitive benefits, and magnesium oxide for its laxative effect,” he shares. “Magnesium is crucial for everything from muscle relaxation to neurotransmitter balance.”
Methylated B Vitamins: Fine-Tuning Homocysteine Levels
For optimal methylation and homocysteine metabolism, Dr. Thompson opts for activated forms of folate (methyl-folate) and vitamin B12 (methyl-B12) from brands like Jarrow Formulas. “By monitoring my homocysteine levels and titrating these supplements, I can keep inflammation in check and support cardiovascular and cognitive health,” he notes.
B6: A Cautionary Tale of Nerve Damage
While Dr. Thompson once took 50mg of vitamin B6 daily, he’s since scaled back to just three times per week. “There’s emerging evidence that chronic, high-dose B6 supplementation can actually cause peripheral neuropathy in some people,” he warns. “More isn’t always better, and we likely need far less B6 than previously thought.”
Targeted Probiotics: Harnessing the Microbiome for Metabolic Health
In a nod to cutting-edge research on the gut-glucose axis, Dr. Thompson has recently added Pendulum Glucose Control – a targeted probiotic strain – to his morning routine. “This particular formulation has shown impressive results in clinical trials, reducing hemoglobin A1c by 6 percentage points in just 90 days in people with type 2 diabetes,” he shares. “I’m eager to see how it impacts my own glycemic control.”
Adaptogens and Amino Acids: Enhancing Sleep and Stress Resilience
To round out his supplement regimen, Dr. Thompson turns to calming compounds like ashwagandha, glycine, and phosphatidylserine. “Ashwagandha is a powerful adaptogen that helps buffer the body’s stress response, while glycine and phosphatidylserine can enhance sleep quality and lower cortisol,” he explains. “I reserve the phosphatidylserine for occasional jet lag, but the others are daily staples.”
Your Top Supplement Questions, Answered
How often do you reevaluate your supplement routine?
“I’m constantly tweaking my protocol based on new research, personal biomarkers, and subjective assessments of how I’m feeling,” says Dr. Thompson. “Just in the last year, I’ve adjusted my B6 dose, added a targeted probiotic, and cycled on and off of baby aspirin. Supplementation should be personalized and adaptable, never static.”
What’s your take on multivitamins?
“While a basic multivitamin can help fill nutritional gaps, I prefer a more targeted approach based on individual needs,” Dr. Thompson advises. “For most people, a foundation of vitamin D, omega-3s, magnesium, and maybe a B-complex is a good start, but working with a functional medicine practitioner to tailor your regimen is ideal.”
How do you choose supplement brands?
“Quality and transparency are paramount,” stresses Dr. Thompson. “I opt for brands that rigorously test their products for purity and potency, provide third-party certificates of analysis, and have a solid scientific backing for their formulations. Price can be a signal of quality, but the cheapest and most expensive aren’t always best – it’s about finding that sweet spot of value and verified quality.”