AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
Huberman Lab Podcast Recap
Published:
Duration: 39 min
Summary
Andrew Huberman explores the efficacy of various longevity supplements such as Resveratrol, NR, and NMN. He emphasizes the importance of lifestyle factors like sleep, exercise, and nutrition over supplements for enhancing longevity.
What Happened
Andrew Huberman opens the episode by discussing the financial structure of the Huberman Lab Podcast, mentioning a Premium Subscriber channel that supports research funding. The Tiny Foundation matches every dollar generated by this channel, promoting advancements in research at Stanford and elsewhere.
Huberman delves into Resveratrol, which was once believed to extend lifespan by affecting cellular pathways. However, this theory has been largely debunked. Instead, Huberman personally takes 400 to 800 milligrams of grapeseed extract daily to support vascular function and blood flow, rather than lifespan extension.
The discussion moves to NAD-related pathways, particularly focusing on NR and NMN as precursors to NAD. Huberman consumes 500 milligrams of NR and 1 to 2 grams of NMN daily to boost his energy levels, not necessarily for lifespan extension. He also shares his experience with NAD infusions, which, despite being uncomfortable, made him feel better after an illness.
Huberman addresses the controversy surrounding NMN, which has been listed as a banned supplement due to its classification as an experimental drug in clinical trials. He notes the ongoing debate among experts regarding the effectiveness of increasing NAD levels for extending lifespan.
While discussing other supplements, Huberman mentions that he avoids metformin and berberine due to insufficient evidence supporting their role in lifespan extension and because of personal side effects. He also touches on the mTOR pathway, which is involved in cell growth, and the potential of rapamycin to increase lifespan. However, he does not take rapamycin due to a lack of conclusive data and possible side effects.
Beyond supplements, Huberman stresses the importance of lifestyle factors like sleep, exercise, nutrition, social connections, and stress modulation. He recommends 180 to 220 minutes of zone 2 cardio per week combined with resistance training as part of a holistic approach to longevity.
The episode highlights the premium channel's role in supporting research on human health protocols, which will be disseminated through various channels. The channel offers subscribers access to all AMAs and the opportunity to ask questions, promoting a collaborative community around health research.
Key Insights
- Resveratrol was once thought to extend lifespan by influencing cellular pathways, but this idea has been largely discredited. Andrew Huberman opts instead for grapeseed extract, focusing on its benefits for vascular function rather than longevity.
- NR and NMN are precursors to NAD, a compound linked to energy production. Huberman takes these supplements to enhance energy levels, though their effectiveness for lifespan extension is still debated among experts.
- NMN has been banned as a supplement due to its classification as an experimental drug in clinical trials, highlighting the complex regulatory landscape surrounding longevity supplements.
- Huberman emphasizes lifestyle choices over supplements for longevity, recommending 180 to 220 minutes of zone 2 cardio weekly coupled with resistance training. He underscores the importance of sleep, nutrition, and social connections in promoting a longer, healthier life.