Dr. Peter Attia: Supplements for Longevity & Their Efficacy

Dr. Peter Attia: Supplements for Longevity & Their Efficacy

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Supplements for Longevity: Insights from Dr. Peter Attia and Andrew Huberman

Longevity science has garnered significant attention, with individuals exploring supplements and lifestyle changes to enhance healthspan and lifespan. A recent episode of the Huberman Lab Podcast featuring Dr. Peter Attia provided an in-depth discussion on NAD (Nicotinamide Adenine Dinucleotide) and its precursors, offering a balanced view of their potential benefits and limitations.

NAD is an essential molecule found in almost every cell of the body, facilitating over 500 cellular processes, particularly energy production and DNA repair. As we age, NAD levels naturally decline, leading to reduced mitochondrial function and impaired DNA repair. This decline has sparked interest in restoring NAD levels through supplementation, lifestyle changes, or direct infusions.

The discussion highlighted three approaches to increasing NAD: 1. Direct NAD Infusion: Administered intravenously to bypass digestion. 2. Oral Precursors: Nicotinamide riboside (NR) and Nicotinamide mononucleotide (NMN) are commonly used precursors converted into NAD by the body. 3. Lifestyle Factors: Caloric restriction and fasting, which may naturally boost NAD levels by enhancing mitochondrial efficiency.

Both NMN and NR are popular NAD precursors, but their efficacy differs. NR is more easily absorbed into cells, while NMN undergoes conversion to NR before contributing to NAD synthesis. However, Dr. Attia noted that the observed increases in NAD levels from precursors are not necessarily meaningful for health or lifespan, as the effects often remain statistically significant but clinically insignificant.

One small study observed that NMN supplementation slightly increased glucose disposal during insulin infusion, but the effect was too minor to be clinically impactful. Similarly, a reduction in hepatic fat by 5% (from 20% to 15%) in another study, while statistically significant, still left fat levels far above the threshold for liver disease.

The conversation also addressed the commercial debate surrounding NAD precursors. The FDA has classified NMN as a drug due to its inclusion in clinical trials, effectively banning its sale as a supplement in the U.S., while NR remains authorized. Despite this, the difference between NMN and NR is largely considered a marketing distinction rather than a scientific one.

Dr. Attia and Dr. Huberman both expressed skepticism about NAD precursors' benefits for extending lifespan. While some studies suggest benefits for specific conditions, such as a potential reduction in basal cell and squamous cell carcinoma risk, the evidence is limited and requires replication. The most promising findings relate to skin health, as skin tissue exhibits the most significant age-related NAD decline.

Regarding NAD infusions, Dr. Attia pointed out that spending significant amounts of money on infusions might be better allocated to regular exercise, which has broader and more robust benefits for healthspan and lifespan.

The conversation ultimately emphasized that lifestyle modifications—exercise, sleep, nutrition, and emotional well-being—are far more impactful than supplements. While NAD precursors might improve healthspan markers for some individuals, their role in significantly extending lifespan remains unproven.

Lifestyle Over Supplements Dr. Attia and Dr. Huberman stressed the critical importance of foundational behaviors. Regular exercise, particularly resistance training and zone 2 cardio, is vital for preserving muscle mass, strength, and metabolic health. Good sleep hygiene, stress management, and a balanced diet form the bedrock of longevity strategies.

For those considering supplementation, both experts agree that supplements should be viewed as complementary rather than primary strategies for health and longevity. They advocate prioritizing scientifically validated lifestyle interventions over experimental or poorly supported supplements.

Conclusion The current understanding of NAD supplementation highlights its limitations in extending lifespan. While NAD precursors like NR and NMN might offer modest healthspan benefits, their role in longevity science is still evolving. The clear takeaway is that lifestyle changes—exercise, sleep, nutrition, and emotional health—form the core of any longevity strategy. Supplements, while interesting, are secondary to these foundational elements.

#Supplements

Update from Andrew Huberman, on 2024-07-29Source