6 supplements a longevity doctor who lost 50 pounds takes every day

• A doctor who owns a longevity clinic does experimental treatments to try to stay healthy for longer.
• Dr. Darshan Shah takes supplements as part of this mission.
• He shared six that he takes every day, including functional mushrooms and vitamin D.

A doctor who owns a longevity clinic and does experimental treatments to try to live longer shared six of the supplements he takes every day.

In 2016, Dr. Darshan Shah, 52, founded Next Health, which now has locations in the US and Dubai. Shah told Business Insider he improved his own lifestyle 10 years ago when he had his first child and feared he wouldn't live to see him grow up.

As well as focusing on eating healthily, exercising, and sleeping more, he takes multiple daily supplements.

"I'm a believer in supplementation, but you have to be very careful," Shah said. "There are so many supplements out there that people take that don't have a lot of good research behind them."

Dietitians recommend getting nutrients from food rather than supplements. But supplements can be useful for those with specific deficiencies or health goals — including those who use them as an experimental longevity treatment.

Shah gets a blood test every four months to check his vitamin levels and whether he needs to take the same supplements, because "deficiencies come and go," he said.

He recommends others get tested before taking supplements, too. "And make sure that you are buying good quality supplements and that you're working with a practitioner who is very familiar with supplements — they can help you sort through what's going to work for you," he said.

Here are six of the daily supplements Shah takes and why.

Vitamin D3

Shah's vitamin D levels are naturally low, he said, so he takes vitamin D3.

D3 is a form of vitamin D that is easy for the body to absorb. It supports the immune system and helps the body absorb calcium, which is important for bone health among other things.

Many doctors, longevity investors, and biohackers take vitamin D because research suggests it can help reduce inflammation and the risk of broken bones and cancer, BI's health correspondent, Hilary Brueck, previously reported.

Vitamin D is also widely recommended for those who live in the Northern hemisphere, who won't always get enough from the sun.

Methylated B vitamins

Shah has a gene called MTHFR, which means his body doesn't easily process B vitamins. So, he takes methylated B vitamins, which are more easily absorbed by the body than other forms.

There are eight B vitamins, most of which help the body turn food into energy. Vitamin B12, for example, helps form red blood cells and supports healthy hair, skin, and nails.

Research has also linked it to better mood and the prevention of dementia, although this isn't confirmed.

Nicotinamide riboside

Nicotinamide riboside is a type of vitamin B3. It helps the body produce an enzyme called NAD, which is necessary for cells to generate energy. It also helps repair DNA, maintain tissue health, and improve immune function.

As we age, our bodies become less efficient at producing NAD. Supplementing with nicotinamide riboside to aid this process has become a buzzy longevity treatment, Brueck previously reported.

It's important to note that the research is still in its early stages and has mostly been done on rodents rather than humans. But it's generally regarded as safe, and one 2022 review of research, published in the journal Nutrients, suggested it had promise for extending health and life span.

Omega-3 supplements

Omega-3 fatty acids, found in fish such as salmon, walnuts, and chia seeds, have been linked to better heart and joint health, lower inflammation, and lower blood pressure.

Omega-3 supplements are usually made from fish or algae oil — but it's unclear whether they carry the same benefits as eating foods that are naturally high in the acids.

A study on 777 participants, published in the journal Nature Aging earlier this year, found that adults with an average age of 75 who consumed a gram of omega-3s every day had lower "biological ages" than those who didn't.

Biological age refers to the health of cells, organs, and tissues as opposed to chronological age. Participants were on average three to four months younger than their actual age by the end of the three-year study.

Ashwagandha

Ashwagandha is a herbal supplement used in Ayurvedic medicine. It's an adaptogen, which is a plant substance believed to help reduce stress and improve overall wellbeing, according to the Cleveland Clinic.

Multiple studies evaluated by the US Office of Dietary Supplements suggest that ashwagandha could help reduce stress and anxiety levels, sleeplessness, and fatigue.

However, the effects of different types and doses of ashwagandha supplements are unclear. Existing studies have used different parts of the plant (for example, extracts from roots vs leaves), and most looked at its effects when used in traditional medicine, not as a dietary supplement.

Mushroom blend

Every morning, Shah drinks coffee that is blended with "functional" mushroom extracts, specifically lion's mane and chaga mushrooms.

Lion's mane and chaga are adaptogens, like ashwagandha. A 2024 review of research, published in the journal Neuroscience & Biobehavioral Reviews, suggested that lion's mane could help reduce anxiety and sleep disturbance. It's important to note that most of these findings come from studies on older people who took the mushroom for a long time at high doses, the researchers wrote, so the results might not apply to the wider population.

Meanwhile, a 2023 review published in the journal Frontiers in Pharmacology found the antioxidant and anti-inflammatory properties of chaga mushrooms could protect against cell damage. But the researchers said more research is needed to confirm the potential effects of chaga and its usefulness as a dietary supplement.