Health & Fitness

7 supplements to Live Longer, Rejuvenate Cells, Stay Limber, and Avoid Illness

Kristen Sparrow • August 07, 2019

This is my updated list of supplements, lifestyle “hacks”, and cosmetic routines.  It looks more complicated than it really is, plus the fact that I don’t always remember… (this graphic shows supplements worth taking.  Just look above the line.)

  1. 1. Supplements. 

    I’m a convert to supplements  because of the recent science behind them. So what do I take?

Oils : Coenzyme Q
(Nordic Naturals Omega 3 soft gel)   There is evidence that Coenzyme Q has potent anti-inflammatory effects shown to reduce markers of inflammation. Coenzyme Q levels are inversely correlated with dementia.
Vitamin D:  Crucial for health because it controls over 5% of genetic expression.  Click on the link to see the benefits of taking Vitamin D
Astra Essence: This is an herbal formula that I’ve been taking for years.  It’s a longevity formula, but is very effective at staving off illness.  I swear by it.  The basic formula is here. More information about telomeres  here.
Curcumen: The active ingredient in turmeric, curcumen is good for joint health. It is important to take a bioavailable form, discussed in the blog link.
L-Serine  With such a low risk to benefit ratio why not…
Probiotics: They can be helpful for mood, inflammation and gut health. I recommend Vitacost Probiotic 15-35. 15 strains and 35 billion microorganisms.  This formulation includes two important strains for mood. Lactobacillus Acidophilus and Bifidobacterium bifidum. It does not require refrigeration and is economical.
Melatonin: For sleep and anti-inflammatory I take .5 to 1 mg of Melatonin.   Also good for migraine prophylaxis along with acupuncture. Noto bene, keep the dose low!  If you take too much it can have the opposite effect.
NMN.  This is a supplement to increase NAD, an important enzyme which decreases with age.  I’m trying this and will let you know what I think!

2. Lifestyle Strategies

Time restricted eating. I practice “time restricted eating”, a strategy that confers some of the benefits of fasting and allows for weight loss. I make a note of when I have finished my evening meal and then don’t eat for 16 hours.  It’s challenging!  But good for the resilience, longevity and the waistline. 
Saunas.I am doing a sauna at least two times a week.  Recent studies show that the heat shock proteins are good for longevity through enzymatic pathways, and also brain health.
Exercise.  I’m not an athlete, by any means.  I do spin class, a bit of road cycling and Bar Method for core and overall strength.  You need aerobic activity, stretching and strength training, especially in the thighs. Working your thighs helps to increase growth hormone, which is another great anti-aging strategy.  I do the daily minimum dose of  exercise…
Broccoli Sprouts:  These are particularly beneficial and you can grow them at home, which makes them cheap and easy and super fresh.  I eat them 3 times per week.  I would have them more if I did more–>
Smoothies.  I linked to the recipe here.  I must admit, I rarely find the time to do these.  It’s on my list!!   
Acupuncture.  I have acupuncture at least once a week, and do TaVNS at least once per week.  My HRV is quite high (high HRV is good), stress
Calm Woman After Acupuncture
Destress with Acupuncture

Woman Getting Acupuncture
Simple and effective

levels low because I’ve worked on it for so many years.  As much as I’m experimenting with TaVNS as a supplement to acupuncture, I still think Acupuncture has more profound effects. Lower your stress and you achieve many, many benefits.


I use a 1mm dermaroller about 3 times a week after showering.  Tretinoin .1 % mixed with moisturizer.  I’ve recently started to use a microdermabrasion product daily.  (I’ll let you know about that!).  I take Nutrafol.  A supplement for hair that I’m convinced works.  There are cheaper alternatives, I’m sure.