Huberman Lab – AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

Intro

In this episode of the Huberman Lab podcast, Dr. Andrew Huberman discusses longevity supplements and shares his thoughts on their effectiveness. He explores the potential benefits of resveratrol, grape seed extract, NR, NMN, and NAD infusions. Dr. Huberman also touches on other factors that contribute to longevity, such as exercise, nutrition, and sleep.

Main Takeaways

Resveratrol and Grape Seed Extract

• Resveratrol does not seem to increase lifespan, although it may have certain health benefits.
• Grape seed extract can improve vascular function and blood flow, potentially benefiting overall health.
• Dr. Huberman takes 400-800 milligrams of grape seed extract daily as part of a safe and low-cost supplement regimen.

NR, NMN, and NAD Infusions

• NR and NMN are supplements that can increase NAD levels in cells.
• While increasing NAD levels may not necessarily extend lifespan, it can provide sustained mental and physical energy.
• Taking NR and NMN in the morning before the first meal can provide sustained energy throughout the day.
• NAD infusions can directly increase NAD levels, leading to improved sleep and vigor.
• NAD infusions are more effective than NR and NMN in increasing cellular NAD levels.

Metformin, Burberine, and MTOR

• Metformin and burberine are explored for lowering blood glucose levels, but burberine can cause headaches.
• Compounds like metformin and burberine that reduce MTOR levels are thought to increase lifespan.
• Fasting is also believed to reduce MTOR levels, although direct evidence in humans is lacking.

Rapamycin and Alternatives

• Rapamycin is being investigated for its potential to extend lifespan.
• At present, there isn’t sufficient data to support taking rapamycin for increasing lifespan.
• Grape seed extract, NR, NMN, and occasional NAD infusion are considered safe alternatives to rapamycin and metformin.

Factors for Longevity

• Quality sleep and exercise are fundamental for a long and healthy life.
• Cardiovascular exercise, VO2 max work, and resistance training are essential for maintaining cognitive function and nerve to muscle connectivity.
• Other key factors for longevity include quality nutrition, social connection, stress control, and morning sunlight.

Huberman Lab Premium Channel

• The Huberman Lab Premium channel was created to support research on mental health, physical health, and performance.
• For every dollar generated by the premium channel, the Tiny Foundation matches that amount for research studies.
• Signing up for the premium channel provides access to exclusive content and supports research efforts.

Summary

Resveratrol and Grape Seed Extract

Resveratrol, once believed to extend lifespan, has been debunked in terms of its impact on cellular pathways. However, it may still offer certain health benefits. On the other hand, grape seed extract has shown promise in improving vascular function and blood flow. Dr. Huberman personally takes grape seed extract as part of a safe and affordable supplement regimen, although not specifically for its potential impact on resveratrol or lifespan extension.

NR, NMN, and NAD Infusions

NR and NMN are supplements that can increase NAD levels in cells. While the efficacy of NMN in increasing NAD levels is debated, these supplements can provide sustained mental and physical energy when taken in the morning before the first meal. NAD infusions offer a direct method of increasing NAD levels, leading to improved sleep and vigor. However, they are more effective than NR and NMN in increasing cellular NAD levels. It’s important to note that NMN is listed as banned by the FDA, but it can still be found on the open market.

Metformin, Burberine, and MTOR

Metformin and burberine are commonly explored for their potential to lower blood glucose levels. However, burberine may cause headaches. Both compounds are thought to reduce MTOR levels, which is associated with increased lifespan. Fasting is also believed to lower MTOR levels, although direct evidence in humans is currently lacking.

Rapamycin and Alternatives

Rapamycin is actively being investigated for its ability to extend lifespan, but there isn’t enough data to support taking it for this purpose at present. Grape seed extract, NR, NMN, and occasional NAD infusion are considered safe alternatives to rapamycin and metformin.

Factors for Longevity

Quality sleep and exercise are the most fundamental factors for a long and healthy life. Cardiovascular exercise, VO2 max work, and resistance training are essential for maintaining nerve to muscle connectivity and cognitive function. Additionally, nutrition, social connection, stress control, and exposure to morning sunlight play important roles in promoting longevity.

Huberman Lab Premium Channel

The Huberman Lab Premium channel was created to generate support for research on human beings that leads to important discoveries in mental health, physical health, and performance. For every dollar generated by the premium channel, the Tiny Foundation matches that amount for research studies. By signing up for the premium channel, subscribers gain access to exclusive content and contribute to the funding of research efforts.

Conclusion

When considering longevity supplements, it’s important to approach them with caution and prioritize lifestyle factors such as sleep, exercise, nutrition, stress modulation, and social relationships. While certain supplements like grape seed extract, NR, and NMN may offer potential benefits, there isn’t conclusive evidence that they directly increase lifespan. NAD infusions are an alternative but come with their own considerations. Ultimately, focusing on overall well-being through a holistic approach is key to a long and healthy life.