LZ在其它网上说是examine.com 会员，又查到如下。。 拉人买保健品或加入会员。。 How does examine.com make money? Examine is unique because we don't allow ads, sponsors, or any conflicts of interest. We generate 100% of our revenue from our Examine+ subscription service, and we will pay you 33% commission for anyone who signs up for Examine+ using your link. Since 2011, we've paid over $500,000 to referrers.
至于为什么没有quercetin。One study found that a 0.1% quercetin dietary supplement significantly shortened the lifespan of mice, especially males. However, another study found that low-dose quercetin treatment up to 31 months of age did not prolong lifespan. Treatment with 0.3–1.0 μM of quercetin decreased the median and maximum lifespan of both male and female Drosophila by 2–33% and 4–13%, respectively.
1. "Berberine can activate TLR4/MyD88/NF-κB signal pathway to play an anti-inflammatory role, and increase the populations of Bacteroidetes, Clostridia, Lactobacillales, Prevotellaceae, Alloprevotella, Butyricimonas, Coprococcus, Ruminococcus, Lactobacillus, Akkermansia, Verrucomicrobia, reduce the populations of Bacteroidales, Lachnospiraceae, Rikenellaceae, Desulfovibrio, Streptococcaceae, Clostridiaceae, Prevotella, Proteus, Saccharibacteria, Deferribacteres, Actinobacteria, which affect the development of diabetes. 2. Berberine affects liver diseases by regulating FXR and NF-κB signaling pathways through intestinal flora. 3. Berberine down-regulate F:B (Firmicutes : Bacteroidetes) and up-regulate SCFA-producing bacteria Allobaculum, Bacteroides, Blautia, Butyricicoccus, Phascolarctobacterium, A. muciniphila and GLP-1R in obesity. 4. Berberine regulates hyperlipidemia by reducing Prevotella, Escherichia, Clostridium Sutterella and increase Bacteroides, Parabacteroides, Blautia, Enterobacter, Akkermansia, Escherichia-Shigella, Incertae sedis, Lachnospiraceae FCS020, Clostridium sensu stricto 1. 5. In Enteropatia, berberine enriched the relative abundance of Firmicutes and decreased Proteobacteria at the phylum level. Meanwhile, berberine increased the propotion of unclassified_f_Porphyromonadaceae, unclassified_f_Lachnospiraceae, Lactobacillus, unclassified_o_Clostridiales, Ruminococcus, Prevotella, Clostridium IV, and decreased Escherichia/Shigella at the genera level. 6. Berberine affect the development of Atherosclerosis by changing the amount of Verrucomicrobia, Akkermansia in Apoe (−/−) mice fed a high-fat diet in the intestine. "
2. "A significant decrease in the total bacterial population was observed in rats treated with BBR. BBR has a broad antibacterial spectrum including opportunistic pathogens (Staphylococcus, Streptococcus, Salmonella, Klebsiella, and Pseudomonas), inducing death of harmful intestinal microbiota (Escherichia coli), enhancing the composition of beneficial bacteria (Bifidobacterium adolescence, Lactobacillus acidophilus, and A.muciniphila) ( 85–89), and increasing the ratio of Phaeophyta to Bacteroides, etc. (90). All of these bacteria have a profound effect on blood glucose and lipids levels (91)."
3. "Intervention with metformin or berberine modified the gut microbiome in db/db mice, increasing the number of SCFA-producing bacteria (e.g., Butyricimonas, Coprococcus, Ruminococcus) and reducing opportunistic pathogens (e.g., Prevotella, Proteus). An increased abundance of other probiotics including Lactobacillus and Akkermansia was also observed. Berberine and metformin can modulate the composition of the gut microbiome and reduce body weight, blood glucose levels, and intestinal inflammation in db/db mice, which demonstrates their effectiveness in the reduction of diabetic complications in this model. "
我吃这么多保健品，怎样提高安全性？
我分享了56个保健品清单，很多人质疑这么多保健品一起吃，难以保证安全。
下面说一下我是怎么提高安全性的。
1. 本人有10多年相关专业背景，具备基础专业知识，不易犯低级错误，每个被选择的保健品我都仔细了解原理
2. 作用原理相同的保健品我都已经大大减少剂量，避免吃过量同类保健品，比如精氨酸和瓜氨酸，鱼油与磷虾油，各种甲基供体（甜菜碱与胆碱等），各种抗氧化剂，各种降血糖保健品，各种降血压保健品
3. 本人是某保健品网站付费会员，该网站收集了几百种保健品的大部分人体临床试验结果，多达几千项，所以我大致掌握各个保健品对各项生理指标或功能的影响，就算忘记一些细节我只需1分钟就可以查到非常详细的临床试验结果。
4. 每一个保健品对肝功能、肾功能、癌症、心血管疾病发病率的影响，我都在谷歌学术、谷歌ai、chatgpt仔细查询过。
5. 与寿命相关性最大的生物指标依次是Telomere Length、DNA Methylation Patterns、Inflammatory Markers、Oxidative Stress Markers、Hormone Levels、Metabolic Markers、Physical Function Metrics，这些是我选择保健品的主要依据。
6. 我查到了中国饮食、美国饮食各种营养的缺乏率，作为我选择保健品的重要参考。比如中国式饮食钙缺乏率高达97.63%，镁缺乏率70.5%，维生素b1缺乏率86.72%，维生素b2缺乏率95.98%等等。对于不易缺乏的营养我并没有刻意补充。
7. 我尽量选择益处多、副作用小、研究较彻底、销量大的保健品
8. 我在家定期做常规尿检，共14项指标，可以大致监控肝肾功能。另外我经常监测自己的体力、臂力、疲劳感、体重、腰围、体脂含量、Lean Body Mass、血压、血氧、入睡难度、睡眠质量、记忆力、脑力、过敏发病频率、脸色、性功能等指标
9. 我定期在医院做详细体检，若有异常我会做出适当调整，而且我会和医生讨论这方案的安全性
10. 相当安全、研究相当彻底的保健品如鱼油、维生素D3、大蒜素我按照推荐剂量服用
11. 相当安全但研究不够彻底的保健品如Ergothioneine我通过香菇提取物获取，再比如Spermidine我通过小麦胚芽、小球藻获取，亦通过肠道双歧杆菌发酵精氨酸获取
12. 副作用较多或研究不彻底的保健品我大大降低了剂量，比如boron、lithium、iron、林芝、Creatine、Brown Seaweed Extract
13. 如果可能的话我优先选择食补，比如我通常从橙子等获取维生素c，从番茄获取lycopene和Queuine，从大豆、鸡蛋获取Serine、卵磷脂、genistein，从胡萝卜获取维生素A前体，从butternut squash获取α-Carotene、β-cryptoxanthin，直接喝绿茶，而不是吃绿茶提取物。
14. 对于需求量太大，不易从食物获取足够的营养，我选择保健品，如钙、镁、NMN
15. 本方案与Bryan Johnson、Mark Hyman等抗衰大神方案相似性80%，他们已经服用很久，也涵盖了David Sinclair 80%服用多年的保健品，我多加的部分主要为了提高记忆力和改善骨骼和肌肉健康。
16. 我参考了rejuvenationolympics上榜选手经常吃的保健品清单，以及一些国际注册营养师、本领域医生推荐的保健品清单。
17. 我尽量选择大品牌，且有第三方检测报告的保健品
18. 过多抗氧化剂可能损害免疫力、减少寿命，所以我把总抗氧化单位ORAC value尽量控制在每天15000以内，我服用的保健品中抗氧化能力最强的是Astaxanthin（2822200 μ mol TE/100g）、Olive Leaf Extract （6860000 μ mol TE/100g）、curcumin（1498134 μ mol TE/100g）、vitamin C （1019690 μ mol TE/100g、Vitamin E（320000 μ mol TE/100g）、chaga mushroom extract （146700 μ mol TE/100g）、grape seed extract （108130 μ mol TE/100g）、black seed oil （22000 μ mol TE/100g）、dark chocolate （20816 μ mol TE/100g）、Coenzyme Q10 (17144 μ mol TE/100g)、Coffee（2700 μ mol TE/100g）、green tea (1253 μ mol TE/100g)、N-Acetylcysteine等，所以我减少了绝大部分抗氧化剂的剂量。
总之，很多保健品有一些注意事项，需要仔细查阅相关资料，适时做出相应调整。
下面是更新过的保健品清单，本列表仅供参考，不保证绝对安全性，切勿擅自模仿
chelate/day (30% daily value)
It includes Lion's mane, Turkey tail, Reishi,
Chaga, Cordyceps, Maitake, Mesima, Shiitake,
Oyster, Wood Ear.
BTW，你喝什么绿茶？有机龙井吗？
过多抗氧化剂可能损害免疫力、减少寿命，所以我把总抗氧化单位ORAC value尽量控制在每天15000以内，我服用的保健品中抗氧化能力最强的是Astaxanthin（2822200 μ mol TE/100g）、Olive Leaf Extract （6860000 μ mol TE/100g）、curcumin（1498134 μ mol TE/100g）、vitamin C （1019690 μ mol TE/100g、Vitamin E（320000 μ mol TE/100g）、chaga mushroom extract （146700 μ mol TE/100g）、grape seed extract （108130 μ mol TE/100g）、black seed oil （22000 μ mol TE/100g）、dark chocolate （20816 μ mol TE/100g）、Coenzyme Q10 (17144 μ mol TE/100g)、Coffee（2700 μ mol TE/100g）、green tea (1253 μ mol TE/100g)、N-Acetylcysteine等，所以我减少了绝大部分抗氧化剂的剂量。
因为你自己都怀疑吃那么多的安全性，长期嗑药不可取，适可而止
中药有它自己的道理，你非专业人士，不能只按自己的理解来使用这东西，不了解最好的办法就是不要使用。
更何况你肯定也想着，是药三分毒啊
做这些探索的往往都是老外，对延年益寿比较认真的人。
一些问题：
一：坚持食补为先，补充剂只是在靠食补是达不到剂量的才用，这是最自然的方法。但是为什么一些维生素和矿物质不进行食谱，而要吃补充剂呢？
二：berberine有可能杀死肠道益生菌，而且导致维生素B的缺乏。也许有必须补充肠道益生菌。
三：寿命相关指标的改善有多大？是不是寿命相关指标改善越多越好？还是有一最适区域？检测寿命相关指标和常规检查非常重要，前者评价效果，后者了解身体状态和一些副作用，这是科学方法和大妈养生法的重要区别。
四：虽然一些单剂有可能有延年益寿的作用，保健品之间对延年益寿的交互作用，包括正作用和副作用能有多大可能性被发现？正作用可以通过寿命相关指标发现，但副作用有可能超出常规检查和身体感觉。
五：现在普通的延年益寿方法，包括锻炼好像并没有真正提高人的生物学年龄，而是不让更多人早死、活到该活的年龄。都不敢说突破了寿命的天花板。这些补充剂对改善短命的老鼠上功效显著，他们能改善长寿老鼠的寿命吗？对期望寿命较长的亚裔健康人，肯定延年益寿效果小得多，毕竟这些人不容易短命，但能否突破寿命天花板，又能突破多少？现在一些延年益寿药对健康人没用这点还是有道理的，让普通人靠改善生活方式取得部分的延年益寿效果。
六：靠补充剂或者药物延年益寿方法必须要有一个信仰支撑：那就是正常吃喝对寿命改善有限，必须借更强的外力突破自身寿命的天花板，古人也多是这样实践的。
七：我感觉Sinclair就是一个糖尿病人，开滤镜做视频或者模糊视频，没感觉到他现在看上去有多年轻，也没有提供第三方的寿命相关指标和健康指标，他更追求的是经济利益。
风险与补充剂的效果肯定也是相关的，啥效果没有的补充剂也可能副作用也最小。虽然LZ做了很多努力，没有办法穷尽出补充剂的较大的副作用仍然是存在的问题，特别是长时间才能发现的一些副作用。在现今高昂实验费用和大数据情况下，人连很多单一食物和药品的副作用都搞不清楚，而LZ需要面临的问题更复杂，需要调节控制的地方太多了：延年益寿、代谢、抗氧化、消炎、营养和矿物质、血脂、血糖和一些特殊的健康问题都要搞定，问题的维度和复杂性要比现在的临床试验复杂得多。当然人们不可能搞清了这些问题后，才吃多种类的补充剂，风险和期望的收益总是并存。
很高兴看到任何人在这个领域做的探索！
他该不会是瞎喷吹牛吧？我感觉他那胆子可能至少跟西瓜一样大
为了大幅降低副作用可能性，我调低了很多保健品的剂量
搜了下，刚发现LZ在不同的网，也发了同样的贴。
LZ在其它网上说是examine.com 会员，又查到如下。。 拉人买保健品或加入会员。。
How does examine.com make money?
Examine is unique because we don't allow ads, sponsors, or any conflicts of interest. We generate 100% of our revenue from our Examine+ subscription service, and we will pay you 33% commission for anyone who signs up for Examine+ using your link. Since 2011, we've paid over $500,000 to referrers.
Resverotral实锤的益处非常多，但一篇最近的论文说Resverotral是双刃剑，所以被我剔除。
TMG已经包含。
fisetin有益处，但不大。
至于为什么没有quercetin。One study found that a 0.1% quercetin dietary supplement significantly shortened the lifespan of mice,
especially males. However, another study found that low-dose quercetin treatment up to 31 months of age did not prolong lifespan. Treatment with 0.3–1.0 μM of quercetin decreased the median and maximum lifespan of both male and female Drosophila by 2–33% and 4–13%, respectively.
比如医生的水平是不是比营养师在营养方面更高？
保健品是另外一个类似的领域，只是它没有license, 但并不等于医生在这个领域比会专研的人更懂。
berberine并不杀益生菌，证据如下
1. "Berberine can activate TLR4/MyD88/NF-κB signal pathway to play an anti-inflammatory role, and increase the populations of Bacteroidetes, Clostridia, Lactobacillales, Prevotellaceae, Alloprevotella, Butyricimonas, Coprococcus, Ruminococcus, Lactobacillus, Akkermansia, Verrucomicrobia, reduce the populations of Bacteroidales, Lachnospiraceae, Rikenellaceae, Desulfovibrio, Streptococcaceae, Clostridiaceae, Prevotella, Proteus, Saccharibacteria, Deferribacteres, Actinobacteria, which affect the development of diabetes. 2. Berberine affects liver diseases by regulating FXR and NF-κB signaling pathways through intestinal flora. 3. Berberine down-regulate F:B (Firmicutes : Bacteroidetes) and up-regulate SCFA-producing bacteria Allobaculum, Bacteroides, Blautia, Butyricicoccus, Phascolarctobacterium, A. muciniphila and GLP-1R in obesity. 4. Berberine regulates hyperlipidemia by reducing Prevotella, Escherichia, Clostridium Sutterella and increase Bacteroides, Parabacteroides, Blautia, Enterobacter, Akkermansia, Escherichia-Shigella, Incertae sedis, Lachnospiraceae FCS020, Clostridium sensu stricto 1. 5. In Enteropatia, berberine enriched the relative abundance of Firmicutes and decreased Proteobacteria at the phylum level. Meanwhile, berberine increased the propotion of unclassified_f_Porphyromonadaceae, unclassified_f_Lachnospiraceae, Lactobacillus, unclassified_o_Clostridiales, Ruminococcus, Prevotella, Clostridium IV, and decreased Escherichia/Shigella at the genera level. 6. Berberine affect the development of Atherosclerosis by changing the amount of Verrucomicrobia, Akkermansia in Apoe (−/−) mice fed a high-fat diet in the intestine. "
Reference
https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2020.588517/full
2. "A significant decrease in the total bacterial population was observed in rats treated with BBR. BBR has a broad antibacterial spectrum including opportunistic pathogens (Staphylococcus, Streptococcus, Salmonella, Klebsiella, and Pseudomonas), inducing death of harmful intestinal microbiota (Escherichia coli), enhancing the composition of beneficial bacteria (Bifidobacterium adolescence, Lactobacillus acidophilus, and A.muciniphila) ( 85–89), and increasing the ratio of Phaeophyta to Bacteroides, etc. (90). All of these bacteria have a profound effect on blood glucose and lipids levels (91)."
Reference
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9715767/#:~:text=A%20significant%20decrease%20in%20the,and%20lipids%20levels%20(91).
3. "Intervention with metformin or berberine modified the gut microbiome in db/db mice, increasing the number of SCFA-producing bacteria (e.g., Butyricimonas, Coprococcus, Ruminococcus) and reducing opportunistic pathogens (e.g., Prevotella, Proteus). An increased abundance of other probiotics including Lactobacillus and Akkermansia was also observed. Berberine and metformin can modulate the composition of the gut microbiome and reduce body weight, blood glucose levels, and intestinal inflammation in db/db mice, which demonstrates their effectiveness in the reduction of diabetic complications in this model. "
https://www.sciencedirect.com/science/article/pii/S0753332219314970?
但它确实抑制维生素B12和铁的吸收，好在维生素B12可以存储在肝脏中，铁可以存储在载铁蛋白中，而berberine只在肠道中起作用，基本不会被吸收。新出来的Dihydroberberine效力是berberine4倍，只是研究的太少了，暂时不敢换成berberine。