A molecular medicine expert reveals his father’s personalized longevity stack.

When Dr. Nicolas Verhoeven, a PhD in Molecular Medicine known for debunking supplement myths, shared his 70-year-old father’s supplement routine, it quickly caught attention. Known online as “Physionic,” Dr. Verhoeven developed a concise and evidence-backed approach, tailoring a routine specifically designed for healthy aging.

I was impressed by the clarity and scientific rigor behind his recommendations, so I’ve distilled the essentials here, highlighting his reasoning for each supplement choice.

Here’s the simplified breakdown of Dr. Verhoeven’s father’s daily regimen:

Powder-Based Supplements (taken in the evening)

GlyNAC (Glycine + N-Acetylcysteine)

• Purpose: Boosts mitochondrial health, metabolic function, and muscular strength.
• Dosage: Not stated
• Scientific Basis: Supported by promising randomized controlled trials showing significant health improvements in adults over 60.

Creatine Monohydrate

• Purpose: Enhances cognition, muscle maintenance, and resilience to fatigue.
• Dosage: 6 grams/day (slightly higher than typical, but within studied safe limits).
• Scientific Basis: Well-established benefits documented in numerous studies.

Collagen Peptides

• Purpose: Improves skin elasticity and may support joint health.
• Dosage: 8 grams/day (typically, studies recommend around 10 grams/day).
• Scientific Basis: Consistent positive findings related to skin and joint health.

Taurine

• Purpose: Supports metabolic health and potential longevity.
• Dosage: 1 gram/day.
• Scientific Basis: Recent studies highlight promising metabolic benefits.

Protein Powder

• Purpose: Ensures adequate protein intake crucial for preserving muscle mass.
• Dosage: Approximately 25 grams/day.
• Scientific Basis: Widely recommended to meet protein requirements, especially in older adults.

Capsule-Based Supplements (taken in the morning)

Lutein & Zeaxanthin

• Purpose: Protects eyes, reduces risk of macular degeneration.
• Dosage: Not stated
• Scientific Basis: Strong evidence supporting vision protection.

Multivitamin (Low-Dose)

• Purpose: Provides nutritional insurance, covering minor dietary gaps.
• Dosage: Half the standard dose.
• Scientific Basis: Prevents potential nutrient overdosing common with full doses.

Omega-3 Fatty Acids (EPA/DHA)

• Purpose: Supports heart and brain function.
• Dosage: 1–2 grams/day to balance benefits while minimizing risk.
• Scientific Basis: Extensive studies show cardiovascular and cognitive improvements.

Glucosamine Sulfate & Curcumin

• Purpose: Improves joint comfort and provides anti-inflammatory benefits.
• Dosage: Approximately 1500 mg each per day.
• Scientific Basis: Curcumin consistently shows anti-inflammatory effects; glucosamine supports joint health, although results are mixed.

🌙 The Sleep Hack: Supplement Timing

An unexpected discovery occurred when Dr. Verhoeven’s father shifted the intake of powdered supplements—especially GlyNAC and taurine—to the evening. He reported significantly improved sleep, aligning with preliminary research suggesting glycine can enhance sleep quality.

⚠️ Important Considerations

Dr. Verhoeven emphasizes that while this routine is tailored to the needs of his father it’s specifically intended for older adults (60+). Individuals younger than 60 or with different health statuses should adjust dosages and supplements accordingly, ideally under professional guidance.

📌 Key Takeaways:

• GlyNAC: mitochondrial and metabolic health
• Creatine: cognitive and muscular function
• Collagen: skin elasticity, joint support
• Taurine: metabolic longevity
• Protein Powder: muscle preservation
• Lutein & Zeaxanthin: eye protection
• Multivitamin (low-dose): nutritional coverage
• Omega-3: cardiovascular and cognitive health
• Glucosamine & Curcumin: joint and inflammation support
• Evening Timing: improved sleep quality

Reference:

This article summarizes and analyzes insights from an original article published by Dr. Nicolas Verhoeven on LinkedIn, titled “My Dad’s Supplement Routine, Formulated by a PhD in Molecular Medicine”.

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Dieser Artikel dient ausschließlich Informationszwecken und stellt keine medizinische Beratung oder Therapieempfehlung dar. Die hier dargestellten Informationen basieren auf dem genannten Originalartikel von Dr. Nicolas Verhoeven. Eine Haftung für Schäden jeglicher Art, die direkt oder indirekt aus der Anwendung der bereitgestellten Informationen entstehen, ist ausgeschlossen. Vor Beginn einer Supplementierung oder Veränderung der Ernährungsgewohnheiten sollten stets qualifizierte medizinische Fachpersonen konsultiert werden.