Dr. Mohammed Enayat has access to all sorts of experimental antiaging treatments at his clinic, but a core part of his longevity routine is pretty cheap and accessible: supplements.
Enayat told Business Insider that his most recent "biological age" tests, taken 18 months ago, said he was 24, or 17 years younger than his chronological age of 41. There's no consensus on how to define or measure biological age, but Enayat used GlycanAge and TruAge PACE, which measure inflammation and epigenetics, respectively.
The primary care doctor, who's also the founder of London's Hum2n longevity clinic, has been closely tracking his health for the past seven years, using wearable tech, including an Oura ring and a Whoop strap, plus regular blood, urine, and microbiome tests.
Enayat changes his longevity routine, including the supplements he takes, depending on the results. But he has taken what he sees as his "core" supplements, B complex and folate, magnesium, and omega-3 fatty acids, daily in cycles over the past several years, he said.
"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," Enayat added.
In general, dietitians recommend that people prioritize getting their nutrients from food and supplementing if they have deficiencies or are unable to eat certain nutritious foods.
B complex and folate
Enayat takes a vitamin B complex and folate supplement.
"I have a methylation gene defect, which means that my homocysteine, one of the markers, rises high, which is very pro-inflammatory. So to bring that down, I have to be on a good B complex and a folate supplement," he said.
Having high levels of homocysteine can increase the risk of blood clots, heart attack, and stroke. But you can lower your levels through supplementation and eating foods that contain B vitamins, including fish, poultry, legumes, seeds, eggs, dairy products, and leafy greens.
More broadly, studies have linked B vitamins to better mood and the prevention of dementia, but more research is needed.
"Even without a methylation-related gene defect, I would still consider taking a methylated B complex, particularly during periods of high stress, poor sleep, or intensive training, as these increase the demand for B vitamins," Enayat said.
Magnesium
Magnesium is found in legumes, dark leafy greens, nuts, seeds, and whole grains. It plays a key role in many biological processes, including building strong bones, regulating blood sugar and blood pressure, and muscle function.
Enayat's magnesium is below the recommended level, he said, because he doesn't get enough from his diet. This is relatively uncommon — about 2% of Americans have low magnesium levels. For this, he takes a form of magnesium called bisglycinate because it's easier for the body to absorb. "It works really well to bring my levels up," he said.
When he takes magnesium, he finds that his muscles ache less and he falls asleep more easily.
Omega-3 fatty acids
Omega-3 fatty acids, found in foods including oily fish, walnuts, and chia seeds, have been linked to better heart health, lower inflammation, and lower blood pressure.
Enayat has naturally low levels of omega-3 fatty acids, so he takes a daily supplement. There's strong evidence to suggest that eating fatty fish weekly is protective against cardiovascular disease, but it's unclear whether taking it in supplement form provides the same protection.
There is, however, some evidence to suggest that taking omega-3 supplements may have antiaging effects. A study on 777 participants with an average age of 75, published in the journal Nature Aging earlier this year, found that those who consumed a gram of omega-3s every day had lower "biological ages" than those who didn't.
