1. Creatine <\/p>\n
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- Recommended daily amount: 4-5 grams<\/strong> <\/li>\n<\/ul>\n
Creatine is a natural chemical in the body, meat, and seafood. A creatine supplement<\/a> can promote muscle growth<\/a> and boost performance while exercising. Researchers are also studying whether creatine can boost brain health<\/a> and cognition.\u00a0\n<\/p>\n
\u201cI find that on days when I\u2019m tired and take creatine, I feel mentally sharper,\u201d said Imtiaz.\u00a0\n<\/p>\n
2. Vitamin D <\/p>\n
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- Recommended daily amount: 15 to 20 mcg for adults<\/strong><\/li>\n<\/ul>\n
Imtiaz said taking a vitamin D supplement<\/a> is non-negotiable for him, and most Americans consume less than the recommended amount of this essential nutrient.\u00a0\n<\/p>\n
Along with calcium, vitamin D is necessary for building and maintaining strong bones<\/a>. Without enough vitamin D, calcium cannot be absorbed properly in the body.\n<\/p>\n
3. Omega-3 Fatty Acids <\/p>\n
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- Recommended daily amount: 1.1 to 1.6 grams<\/strong><\/li>\n<\/ul>\n
Omega-3s are another essential supplement for Imtiaz, who said he\u2019s been taking them since he was a teenager.\u00a0Some evidence shows that omega-3s could help protect your heart, lower triglycerides<\/a>, prevent stroke, and support cognition.\n<\/p>\n
Omega-3s are found in foods like salmon, tuna, and other seafood, as well as plant-based foods like flaxseeds and walnuts. However, not all omega-3s are the same. Flaxseed oil contains alpha-linolenic acid (ALA), a form of omega-3 that the body must convert into EPA and DHA\u2014the types with the most evidence for supporting heart and brain health.\n<\/p>\n
Imitiaz recommends fish oil supplements<\/a>, which provide EPA and DHA directly, over flaxseed oil for better absorption.\n<\/p>\n
\u201cThere is very strong evidence that fish oil is good for your brain health<\/a>,\u201d Imtiaz said.\n<\/p>\n
4. Urolithin <\/p>\n
- \n
- Recommended daily amount: No official recommendation, but studies have used doses ranging from 10 to 1,000\u202fmg a day.<\/strong><\/li>\n<\/ul>\n
Urolithin is a metabolite that may boost muscle health and performance. When you eat foods like pomegranate or walnuts, your gut converts certain acids into urolithin.\u00a0\n<\/p>\n
However, some people\u2019s gut microbiota do not convert the food compounds into urolithin as efficiently, or at all. \u201cThat\u2019s why you should supplement, since everyone\u2019s body can transform it that way,” Imtiaz said.\n<\/p>\n
Urolithin may also have some antioxidant and antiaging properties<\/a>, such as supporting cell turnover and removing damaged mitochondria. \u201cThat\u2019s good for energy production and muscle strength, especially as you get older,\u201d he added.\n<\/p>\n
5. Alpha GPC <\/p>\n
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- Daily recommended amount:\u00a0No official recommendation. Imtiaz suggested 300 mg a day.<\/strong><\/li>\n<\/ul>\n
Alpha GPC is a chemical made in the body from choline, which is naturally found in eggs, said Imtiaz.\n<\/p>\n
\u201cIt boosts acetylcholine, which is a neurotransmitter in the brain that\u2019s good for memory and learning,\u201d said Imtiaz. \u201cMy supplement stack is geared toward cognitive health, and as we age, choline is really important for brain repair mechanisms, and I do feel alpha GPC helps me.\u201d\n<\/p>\n
He added that it can also help release growth hormones<\/a>, which are good for muscle building. Alpha GPC has also been used in Europe for dementia and stroke recovery.\u00a0\n<\/p>\n
6. Saffron <\/p>\n
- \n
- Daily recommended amount: No official recommendation. Imtiaz suggested taking 28 to 30 mg a day.\u00a0<\/strong><\/li>\n<\/ul>\n
Saffron is great for serotonin and mood support<\/a>, as well as age-related cognitive decline<\/a>, said Imtiaz. \u201cIt\u2019s basically the opposite of stress for the brain,\u201d he added.\u00a0\n<\/p>\n
A recent study looked at saffron\u2019s antidepressant effects<\/a> compared to a low-dose SSRI, and it found they reduced symptoms equally, said Imtiaz.\n<\/p>\n
Some data also suggest that it can support eye health and has antioxidant and anti-inflammatory properties<\/a> that can mitigate the aging process.\n<\/p>\n
What This Means For You<\/p>\n
Taking supplements is just one way to promote healthy aging, but needs to be done in combination with a healthy lifestyle, such as getting ample sleep, eating a balanced diet and exercising regularly. Talk with your doctor before adding any supplements to your routine.<\/p>\n
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process<\/a> to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.<\/p>\n
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National Library of Medicine, MedlinePlus. Creatine. <\/a><\/p>\n<\/li>\n
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National Institutes of Health, Office of Dietary Supplements. Vitamin D fact sheet for health professionals<\/a>.<\/p>\n<\/li>\n
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National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids fact sheet for professionals<\/a>.<\/p>\n<\/li>\n
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Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of omega-3 polyunsaturated fatty acids on brain functions: a systematic review<\/a>. Cureus. 2022;14(10):e30091. doi:10.7759\/cureus.30091<\/p>\n<\/li>\n
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Wang T, Zhang X, Zhou N, et al. Association between omega-3 fatty acid intake and dyslipidemia: a continuous dose-response meta-analysis of randomized controlled trials<\/a>.\u00a0J Am Heart Assoc. 2023;12(11):e029512. doi:10.1161\/JAHA.123.029512<\/p>\n<\/li>\n
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National Center for Complementary and Integrative Health. Omega-3 supplements: what you need to know.<\/a><\/p>\n<\/li>\n
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Kuerec AH, Lim XK, Khoo AL, et al. Targeting aging with urolithin A in humans: a systematic review<\/a>.\u00a0Ageing Res Rev. 2024;100:102406. doi:10.1016\/j.arr.2024.102406<\/p>\n<\/li>\n
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Zhao H, Song G, Zhu H, Qian H, Pan X, Song X, Xie Y, Liu C. Pharmacological effects of urolithin A and its role in muscle health and performance: current knowledge and prospects. <\/a>Nutrients. 2023;15(20):4441. doi:10.3390\/nu15204441<\/p>\n<\/li>\n
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Sagaro GG, Traini E, Amenta F. Activity of choline alphoscerate on adult-onset cognitive dysfunctions: a systematic review and meta-analysis<\/a>.\u00a0J Alzheimers Dis. 2023;92(1):59-70. doi:10.3233\/JAD-221189<\/p>\n<\/li>\n
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Sagaro GG, Amenta F. Choline-containing phospholipids in stroke treatment: a systematic review and meta-analysis<\/a>.\u00a0J Clin Med. 2023;12(8):2875. doi:10.3390\/jcm12082875<\/p>\n<\/li>\n
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Shafiee A, Jafarabady K, Seighali N, et al. Effect of saffron versus selective serotonin reuptake inhibitors (SSRIs) in treatment of depression and anxiety: a meta-analysis of randomized controlled trials<\/a>. Nutr Rev. 2025;83(3):e751-e761. doi:10.1093\/nutrit\/nuae076<\/p>\n<\/li>\n
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Broadhead GK, Grigg J, McCluskey PJ, et al. Saffron therapy for the ongoing treatment of age-related macular degeneration<\/a>.\u00a0BMJ Open Ophthalmol. 2024;9(1):e001399. doi:10.1136\/bmjophth-2023-001399<\/p>\n<\/li>\n<\/ol>\n
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<\/p>\n - \n
- \n
- Daily recommended amount: No official recommendation. Imtiaz suggested taking 28 to 30 mg a day.\u00a0<\/strong><\/li>\n<\/ul>\n
- Daily recommended amount:\u00a0No official recommendation. Imtiaz suggested 300 mg a day.<\/strong><\/li>\n<\/ul>\n
- Recommended daily amount: No official recommendation, but studies have used doses ranging from 10 to 1,000\u202fmg a day.<\/strong><\/li>\n<\/ul>\n
- Recommended daily amount: 1.1 to 1.6 grams<\/strong><\/li>\n<\/ul>\n
- Recommended daily amount: 15 to 20 mcg for adults<\/strong><\/li>\n<\/ul>\n
![\"Allison](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/07\/Allison_Tsai_Bio-76a3735a6a844904bd4747a61adc8477.jpg\")
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