The nine supplements recommended by an immunologist for healthy aging

After dedicating two decades to studying the immune system, 44-year-old Dr. Jenna Macciochi follows a regimen of nine daily supplements. Replicating her routine would cost over 200 per month. As an esteemed immunologist and health coach, she spends much of her time developing supplement formulations and calculating optimal dosages, while also advising on which supplements are truly effective.

Dr. Macciochi only endorses supplements backed by strong scientific evidence. She categorizes them into two groups. The first addresses deficiencies, such as vitamin D, which is recommended during months with limited sunlight. The second aims to enhance health and longevity, a topic with more debate among scientists. She warns that these supplements may be low-quality, cause side effects, and sometimes serve as a substitute for healthy lifestyle habits.

The real foundations of health are the everyday practices that are hard to maintain: nutrition, sleep, stress management, and lifestyle, says Dr. Macciochi, author of Immune to Age: The Game-Changing Science of Immune Health. Supplements, she believes, are beneficial only after these core pillars are in place. She recently underwent comprehensive testing of blood, stool, and urine, confirming all her levels were optimal, which she attributes to her approach.

Dr. Macciochis Recommended Daily Supplements

Vitamin D3 and K2 for Immunity and Bone Strength

During winter, Dr. Macciochi takes vitamin D3 paired with K2. Vitamin D supports immune function, bones, and teeth, while K2 ensures proper absorption. Together, they help prevent frailty and bolster immunity, particularly during months when vitamin D deficiency is common. She prefers a liquid form administered under the tongue.

Magnesium for Muscles and Sleep

Magnesium plays a crucial role in energy production, muscle function, nerve signaling, bone health, and sleep quality. Despite dietary sources like leafy greens, legumes, and nuts, many people are deficient due to soil depletion and stress. Dr. Macciochis blend includes magnesium malate, taurate, and glycinate to support muscle recovery and sleep, avoiding magnesium citrate due to its potential laxative effect.

Omega-3 and Omega-7 for Brain and Heart Health

Omega-3 fatty acids, found in fish, nuts, and seeds, benefit heart and brain health, reduce inflammation, and slow aging. Dr. Macciochi supplements with a combination of omega-3 and omega-7, the latter supporting skin and mucosal health, which declines with age.

Creatine and Taurine for Energy and Exercise

Creatine replenishes cellular energy, while taurine, an antioxidant amino acid, supports energy and recovery. Together, they enhance physical performance and overall vitality, especially in midlife. Dr. Macciochi mixes these powders into her breakfast yogurt.

Collagen for Muscles, Bones, and Joints

Collagen is vital for exercise recovery, injury prevention, and maintaining tissue flexibility. Supplementing can slow age-related decline. Dr. Macciochi uses powdered collagen in her breakfast yogurt, ensuring its sustainably sourced and avoiding liquid forms that contain chemical additives.

Probiotics and Postbiotics for Gut Health

Gut barrier integrity is crucial for overall health. Modern diets high in processed foods, additives, and environmental toxins can compromise it. Dr. Macciochi takes probiotics and postbiotics to support gut barrier function, reduce inflammation, and improve digestion, often mixing powders into soups or stews.

Ergothioneine for Brain Health and Longevity

Ergothioneine is a dietary antioxidant found in mushrooms and offal, which helps protect against oxidative stress. Emerging research links it to brain health, longevity, and overall healthspan. Dr. Macciochi began supplementing with it due to its potential benefits.

Coenzyme Q10 for Heart Health and Longevity

CoQ10 combats cellular damage from free radicals and supports heart health. It is especially beneficial for individuals on statins, as these medications reduce natural CoQ10 levels. Dr. Macciochi takes it in capsule form each morning.

Spermidine, Quercetin, and Fisetin for Healthy Aging

These plant compounds target inflammageing, the chronic low-level inflammation associated with aging. Spermidine promotes cellular renewal, quercetin reduces frailty, and fisetin assists in eliminating damaged cells. Dr. Macciochi takes a single pill containing all three, citing the supporting scientific evidence as the reason for including them in her regimen.

Author: Sophia Brooks