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Everyone should take a multivitamin. It's a simple, effective way to support long-term cognitive health, especially for middle-aged and older adults. About a decade ago, multivitamins were deemed useless or harmful. Recent large, randomized controlled studies provide irrefutable evidence to the contrary. Adults taking a standard multivitamin for 2...

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Dr. Rhonda Patrick

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257,107 views • 1 year ago •via X (Twitter)

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A daily multivitamin could significantly reverse cognitive aging by up to 5 years Multiple randomized controlled trials show older adults taking a standard multivitamin (like Centrum Silver) had measurable improvements in processing speed, cognition, and episodic memory (the ability to recall experiences and events) Far from being "expensive urine," a multivitamin can actually make your brain functionally younger—restoring memory to levels seen five years earlier
2:11

A daily multivitamin could significantly reverse cognitive aging by up to 5 years Multiple randomized controlled trials show older adults taking a standard multivitamin (like Centrum Silver) had measurable improvements in processing speed, cognition, and episodic memory (the ability to recall experiences and events) Far from being "expensive urine," a multivitamin can actually make your brain functionally younger—restoring memory to levels seen five years earlier

FoundMyFitness Clips

29,155 views • 11 months ago

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?
0:51

Rhonda Patrick dropped this on Mayim Bialik’s podcast:“As simple as a cheap daily multivitamin… it reversed brain aging by five years.” Three large randomized controlled trials showed that older adults taking a basic affordable multivitamin for a couple of years slowed cognitive aging by about 3 years and reversed episodic memory aging by roughly 5 years. The COSMOS trial and related studies found daily multivitamin use improved memory, executive function, and slowed brain aging in older adults, likely by filling common micronutrient gaps. It’s a reminder that sometimes the simplest things still pack a real punch. In our rush for fancy biohacks and expensive protocols, we often overlook basic, affordable interventions that actually have strong evidence behind them. What about you — do you take a daily multivitamin, or do you rely purely on food?

Camus

18,211 views • 3 months ago

Taking a daily multivitamin slowed brain aging by 2 years in older adults. Rhonda Patrick highlighted three large randomized placebo-controlled trials (COSMOS) with ~5,000 participants aged 65+. The group taking a multivitamin (magnesium, B vitamins, folate, vitamin K, etc.) showed clear improvements in cognition and slower brain aging compared to placebo. Simple micronutrients making a measurable difference. What’s your take, would this make you consider adding a high-quality multivitamin to your routine?
0:48

Taking a daily multivitamin slowed brain aging by 2 years in older adults. Rhonda Patrick highlighted three large randomized placebo-controlled trials (COSMOS) with ~5,000 participants aged 65+. The group taking a multivitamin (magnesium, B vitamins, folate, vitamin K, etc.) showed clear improvements in cognition and slower brain aging compared to placebo. Simple micronutrients making a measurable difference. What’s your take, would this make you consider adding a high-quality multivitamin to your routine?

Camus

29,689 views • 2 months ago

Taking a daily multivitamin can reverse cognitive aging by several years Multiple randomized controlled trials found that older adults who took a basic multivitamin (like Centrum Silver) experienced clear improvements in overall cognitive function This included faster processing speed and dramatically enhanced episodic memory (the memory used to recall personal experiences and events) Far from useless, a simple multivitamin could be one of your strongest allies against cognitive decline
2:36

Taking a daily multivitamin can reverse cognitive aging by several years Multiple randomized controlled trials found that older adults who took a basic multivitamin (like Centrum Silver) experienced clear improvements in overall cognitive function This included faster processing speed and dramatically enhanced episodic memory (the memory used to recall personal experiences and events) Far from useless, a simple multivitamin could be one of your strongest allies against cognitive decline

FoundMyFitness Clips

387,068 views • 11 months ago

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains
1:30

For brain health in older adults, a multivitamin is no longer “optional” - it’s a high-priority basic In three large randomized trials of adults 65+, taking a standard multivitamin like Centrum Silver for one year slowed global brain aging by about 2.1 years and episodic memory aging by almost 5 years That means better retention of everyday experiences, names, faces, and events (the things families actually notice when memory starts to fade) Given how common poor diets and micronutrient gaps are, a single daily multivitamin is an easy, low-effort way to protect aging brains

FoundMyFitness Clips

94,279 views • 6 months ago

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.
1:20

A daily multivitamin can reduce brain aging and modestly slow down epigenetic aging clocks. In the COSMOS trial, older adults who took a standard Centrum Silver multivitamin daily for about 4 years performed better on cognitive tests and showed the equivalent of ~2 years less brain aging compared with those taking a placebo. The multivitamin also slowed epigenetic aging clocks, with an effect equivalent to about 2.7 to 5 months of slowed biological aging. That may sound modest, but I don’t think it’s trivial, and Prof Steve Horvath says that effects from safe, low-cost interventions can matter if they’re sustained over years to decades—2 months of slower biological aging could translate to 2.5 years if a good habit is maintained. These data push back on the idea that multivitamins are “completely useless.” If you’re filling nutritional gaps consistently over time, even a small benefit to cognition and biological aging could become meaningful. From the latest episode of the FoundMyFitness podcast.

Dr. Rhonda Patrick

56,738 views • 2 months ago

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover
2:59

A run-of-the-mill multivitamin can measurably change how your brain ages In three large randomized controlled trials of older adults (65+), daily Centrum Silver led to about 2 years less brain aging versus placebo Even more striking, episodic memory aging (remembering experiences, people, and events) looked roughly 5 years “younger” in the multivitamin group On top of that, it acts as basic insurance, filling micronutrient gaps that most diets simply don’t cover

FoundMyFitness Clips

123,808 views • 5 months ago

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages
4:41

For older adults, a daily multivitamin is a high-priority basic, not an optional supplement Across three COSMOS cognitive studies of adults 65+, a standard multivitamin (Centrum Silver) slowed global brain aging by about 2 years The biggest effect showed up in episodic memory (remembering experiences, names, faces, and events), which aged almost 5 years slower A related COSMOS analysis also found modest slowing in biological aging clocks, making this one of the lowest-effort ways to cover micronutrient gaps as the brain ages

FoundMyFitness Clips

14,221 views • 2 months ago

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age
2:44

A daily multivitamin may be one of the lowest-effort ways to make an older brain functionally younger In large randomized trials of older adults (65+), those taking a basic multivitamin (Centrum Silver) showed better overall cognition, about a 2-year reduction in global brain aging, and ~4.8 years' improvement in episodic memory (the ability to remember events and experiences) Given that ~60% of Americans are low in vitamin E, ~45–50% in magnesium, ~35% in vitamin C, and 80–90% in omega-3s (with additional gaps in vitamin K and calcium), it’s clear many brains are running on suboptimal micronutrient status For many, a basic multivitamin is a practical way to close these gaps and protect cognitive function with age

FoundMyFitness Clips

186,671 views • 7 months ago

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.
12:23

These are the supplements I give my aging parents: • A daily multivitamin • Vitamin D • High-DHA omega-3s • Ubiquinol (the reduced form of CoQ10) • Sulforaphane Why these? Large RCTs show improved cognition in older adults taking a standard multivitamin, with benefits equivalent to a brain that's 2-5 years younger. For vitamin D, more than 70% of older U.S. adults are insufficient, and aging skin produces far less vitamin D from sunlight (a 70-year-old makes roughly 4x less than their 20-year-old self). DHA is a key structural fat in the brain and supports cognitive function, especially important with aging and neurodegenerative risk, while CoQ10 supports mitochondrial energy production as levels drop with age. Finally, sulforaphane is a powerful activator of Nrf2, the body's master stress-response pathway, up-regulating glutathione and phase II detox enzymes.

Dr. Rhonda Patrick

217,153 views • 8 months ago

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years
1:08

4 supplements that give you the biggest bang for your buck: • Multivitamin — 3 large RCTs show it reduces brain aging by ~2 years and reverses episodic memory aging by ~5 years in older adults • Omega-3s — a high omega-3 index (8%+) is linked to 5 years of increased life expectancy and 90% lower risk of sudden cardiac death • Magnesium — a cofactor for 300+ biological processes including DNA repair and energy production; 60%+ of the US population is deficient • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years

FoundMyFitness Clips

145,674 views • 6 months ago

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits
0:40

5 supplements that give you big bang for your buck: • Omega-3 — a high omega-3 index is linked to 5 extra years of life expectancy, 66% lower Alzheimer’s risk, and slower epigenetic aging • Vitamin D — regulates over 5% of your genome, including genes for viral defense, neurotransmitter synthesis, and longevity; correcting deficiency can reverse epigenetic age by ~2 years • Multivitamin — daily use in older adults was linked to 2.1 years less global brain aging, nearly 5 years less episodic memory aging, and modestly slower epigenetic aging • Magnesium — supports 300+ enzymes involved in DNA repair and sleep, and low intake has been linked to higher cancer risk • Creatine monohydrate — one of the most studied supplements for strength and performance, with 10 grams as a baseline for brain benefits

FoundMyFitness Clips

514,545 views • 4 months ago

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation
1:25

5 high-impact supplements worth taking daily: • Omega-3s — 2 g/day is a strong starting point; a high omega-3 index is linked to 5 extra years of life expectancy, slower epigenetic aging, and may lower Alzheimer’s risk • Multivitamin — daily use in older adults has been linked to ~2 years less global brain aging, nearly 5 years less episodic memory aging • Vitamin D — regulates over 5% of your genome, including genes involved in immune defense, neurotransmitter synthesis, and longevity • Magnesium — a cofactor for 300+ biological processes, including DNA repair, energy production, and sleep regulation • Creatine monohydrate — one of the most studied supplements for strength and performance; 10 g/day is a baseline for brain benefits, with higher-dose research showing benefits under sleep deprivation

FoundMyFitness Clips

30,877 views • 2 months ago

Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health
0:30

Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

FoundMyFitness Clips

114,549 views • 11 months ago

7 science-backed ways to improve cognitive function (0:00) Exercise — it's just undeniable, getting your heart rate up and sweating will make you smarter (3:52) A multivitamin improved cognition and slowed brain aging by ~2 years in older adults (5:24) A daily equivalent of one cup of blueberries can significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials
11:28

7 science-backed ways to improve cognitive function (0:00) Exercise — it's just undeniable, getting your heart rate up and sweating will make you smarter (3:52) A multivitamin improved cognition and slowed brain aging by ~2 years in older adults (5:24) A daily equivalent of one cup of blueberries can significantly enhance cognitive function (7:15) CocoaVia contains high levels of cocoa flavanols —cocoa flavanols increase blood flow to the brain, potentially leading to an immediate cognitive boost (8:25) Kale is packed with lutein, a carotenoid shown to improve neural efficiency — meaning your brain can perform better using less energy (10:11) Eggs are high in choline, and just 500 mg daily during pregnancy boosted children's scores on intelligence tests (11:03) 2g/day of omega-3s consistently improves cognitive performance in clinical trials

FoundMyFitness Clips

46,039 views • 1 year ago

My grandfather Dr. GS Kulkarni is 93 years old, he still works, studies and researches and most importantly he exercises for 45 mins to 1 hour everyday. It is extremely important for our parents and grandparents to be active and perform strength training. Exercise is important for older adults because it can improve their physical and mental health. Active people have lower mortality rates compared to inactive people. People who met the minimum exercise recommendations (150-300 min/week moderate or 75-150 min/week vigorous) saw a significant reduction in mortality rates. Adults who engage in aerobic and muscle strengthening activities show greatly reduced risk of all cause and cause specific mortality Exercise is extremely important for cognitive health with numerous studies showing that exercise improves cognition and potentially prevents or delay cognitive decline. Physical exercise can reduce global cognitive decline and lessen behavioural problems in people with MCI or dementia. Physical activity was associated with a decreased incidence of cognitive impairment or decline Exercise can also improve skin health, this one study found that exercise significantly improved skin elasticity upper dermal structure, and dermal thickness Older adults should exercise under the guidance of a professional. Disclaimer: This video is only for educational purposes and is not a replacement of health advice from a medical professional.
0:44

My grandfather Dr. GS Kulkarni is 93 years old, he still works, studies and researches and most importantly he exercises for 45 mins to 1 hour everyday. It is extremely important for our parents and grandparents to be active and perform strength training. Exercise is important for older adults because it can improve their physical and mental health. Active people have lower mortality rates compared to inactive people. People who met the minimum exercise recommendations (150-300 min/week moderate or 75-150 min/week vigorous) saw a significant reduction in mortality rates. Adults who engage in aerobic and muscle strengthening activities show greatly reduced risk of all cause and cause specific mortality Exercise is extremely important for cognitive health with numerous studies showing that exercise improves cognition and potentially prevents or delay cognitive decline. Physical exercise can reduce global cognitive decline and lessen behavioural problems in people with MCI or dementia. Physical activity was associated with a decreased incidence of cognitive impairment or decline Exercise can also improve skin health, this one study found that exercise significantly improved skin elasticity upper dermal structure, and dermal thickness Older adults should exercise under the guidance of a professional. Disclaimer: This video is only for educational purposes and is not a replacement of health advice from a medical professional.

Tejas Kulkarni

76,105 views • 1 year ago

Blueberries are a low-hanging fruit for cognitive performance The equivalent of 1 cup/day has been shown in randomized trials to improve measures of memory and cognition Their standout compounds are anthocyanins, flavonoids that support vascular function and brain blood flow Rhonda's go-to: ~2 cups in a smoothie along with 3-4 kale leaves and avocado
1:13

Blueberries are a low-hanging fruit for cognitive performance The equivalent of 1 cup/day has been shown in randomized trials to improve measures of memory and cognition Their standout compounds are anthocyanins, flavonoids that support vascular function and brain blood flow Rhonda's go-to: ~2 cups in a smoothie along with 3-4 kale leaves and avocado

FoundMyFitness Clips

26,806 views • 1 month ago

As a physician, this blueberry study still impresses me. 🫐🧠 A six-month study of adults aged 65 to 80 found that daily wild blueberries significantly improved brain processing speed, helping you think and react faster. Even better: the improvements were especially noticeable in those with mild cognitive concerns, helping restore performance closer to those without issues. Simple, delicious, and powerful. Add a handful of wild blueberries (fresh, frozen, or powder) to your routine — your brain will thank you. What’s your favorite way to eat blueberries? Reference: Cheatham et al. (2023). Nutritional Neuroscience. DOI: 10.1080/1028415X.2022.2117475 #BrainHealth #Blueberries #CognitiveHealth
0:20

As a physician, this blueberry study still impresses me. 🫐🧠 A six-month study of adults aged 65 to 80 found that daily wild blueberries significantly improved brain processing speed, helping you think and react faster. Even better: the improvements were especially noticeable in those with mild cognitive concerns, helping restore performance closer to those without issues. Simple, delicious, and powerful. Add a handful of wild blueberries (fresh, frozen, or powder) to your routine — your brain will thank you. What’s your favorite way to eat blueberries? Reference: Cheatham et al. (2023). Nutritional Neuroscience. DOI: 10.1080/1028415X.2022.2117475 #BrainHealth #Blueberries #CognitiveHealth

Kristie Leong M.D.

31,717 views • 1 month ago