u/Hankaul

Morning

• NAC 600 mg: Supports glutathione production and helps thin thick mucus for a fresher start to the day.
• Vitamin C 1 g: To complement NAC.
• Inulin 3 g with coffee: Soluble fiber + focus.

Lunch

• Magnesium glycinate 400 mg: The most important mineral.
• B complex: For energy throughout the workday.
• CoQ10 100 mg: Antioxidant support; works synergistically with B complex.
• Curcumin phytosome 500 mg: To reduce chronic inflammation.
• D3 & K2 — 5,000 IU of D3, 2–3 times a week: Essential when spending very little time outdoors.
• Taurine 1 g: For its potential anti-aging benefits, though these remain debated.
• Grape seed extract 100 mg: For men’s vascular health.

With my larger meal, whether lunch or dinner

• Berberine 500 mg + omega-3 800 mg.

Evening

• Protein powder.
• Detox greens powder: Because I don’t usually eat enough vegetables.
• Glycine 3 g: For sleep and collagen synthesis.
• Creatine 3 g: For exercise performance and brain health.
• Beta-alanine 1 g: For exercise performance and the removal of advanced glycation end products (AGEs).
• Vitamin C 1 g: To complement glycine.

I put this routine together for overall health, energy, and anti-aging, choosing only supplements with the strongest evidence behind them.

Still, the more I learn, the longer my supplement list seems to get.

Using this routine as a starting point:

1. If you have digestive issues: Digestive enzymes, zinc carnosine.
2. If you want additional antioxidants: Sulforaphane, alpha-lipoic acid, astaxanthin.
3. If you’re more interested in brain health: Phosphatidylserine, lecithin.
4. For “adrenal fatigue” (not something I particularly recommend): Ashwagandha or Korean red ginseng.
5. For skin health (not something I particularly recommend): Collagen or MSM.
6. If you have money to spare: Ca-AKG, spermidine, urolithin A, NMN.
7. If you have a strong family history of cancer: Niacinamide 500 mg.

https://preview.redd.it/y5olih3i3gth1.png?width=412&format=png&auto=webp&s=c064d49ccd22a01dd045a637d52d2090dc1336cb

Advanced glycation end products (AGEs) can come from both endogenous and exogenous sources.

As far as I understand, endogenous AGE formation is closely associated with diabetes and insulin-related issues, while exogenous AGEs from the diet may also contribute to various aspects of aging and disease, including neurodegenerative diseases such as Alzheimer's and Parkinson's, as well as skin aging and wrinkles.

From what I've found, some of the main ways to reduce exposure to or formation of AGEs are:

1. Choosing cooking methods such as boiling or steaming protein-rich foods instead of grilling, roasting, or frying them.
2. Using acidic ingredients such as vinegar when cooking.
3. Consuming antioxidants or other compounds that may inhibit AGE formation.

I'd especially like to hear people's thoughts on #3.

From what I've read, L-carnosine may help inhibit the formation of advanced glycation end products.

If that's the case, what do you think about supplementing with beta-alanine, which can increase muscle carnosine levels, as an indirect way of increasing carnosine?

Would beta-alanine potentially have similar anti-glycation benefits, or is the mechanism/concentration of carnosine relevant to AGE inhibition different from simply increasing muscle carnosine levels?

I'd appreciate any studies or mechanistic explanations on this.