Having spent 20 years studying the immune system, Dr Jenna Macciochi, 44, takes nine daily supplements. It would cost more than £200 a month to replicate her regime.
As a highly-regarded immunologist and health coach, who spends her time developing supplement formulations and calculating optimal doses, she is constantly fielding questions about which supplements are really worth taking – and what she takes herself.
She won’t back anything unless there is good scientific evidence underpinning it, and believes that supplements fall into two camps. The first rectifies deficiencies, like vitamin D, which we are all told to take between October and March when exposure to sunlight – our main source of the vitamin – becomes hard to come by. The second claims to optimise health and longevity, an area which is more divisive among scientists, who warn that supplements in this camp can be low quality, come with side effects and are often used to excuse unhealthy lifestyle habits.
“The foundations of health are all the boring things that are really hard to do consistently: diet, lifestyle, sleep and stress management,” says Dr Macciochi, author of Immune to Age: The Game-Changing Science of Immune Health. She does believe that supplements can support and enhance our overall health though, once these four pillars are in place.
“Working in the industry I do, I’m probably more experimental than most,” she admits. “However, I recently had a full analysis of every part of my body – blood, stool, urine – and all my levels for everything were optimal. So I’m doing something right.”
Dr Macciochi keeps all of her supplements in a box beside her kettle and takes them with her breakfast in the morning. These are the ones she recommends.
Vitamin D3 and K2 for immunity and protecting against frailty
“In the winter I take vitamin D3 and K2,” Dr Macciochi says. Vitamin D supports our bones, teeth and immune health, and D3 is the form that is naturally produced by the body when exposed to sunlight. It comes in tablets, drops and sprays, and is often paired with vitamin K2.
“Vitamin K2 helps to make sure the D3 is absorbed into bones and teeth,” she explains. Together, they can strengthen bones, lower the risk of frailty and support the immune system.
“Most people after Christmas are very deficient in vitamin D if they haven’t been supplementing and they’ll get an awful cold in January and February,” she says. “We can do a lot for our immune system over winter just by taking vitamin D, and it’s a cheap supplement to add in.”
Dr Jenna Macciochi’s daily supplements include collagen, vitamin D and omega-3 – Rii Schroer
Dr Macciochi takes a liquid form, which she sprays under her tongue.
Magnesium for supporting muscles and sleep
The body needs magnesium to turn the food we need into energy, and support muscle, nerve and bone function. It’s also been shown to play a role in sleep, with healthy levels being linked with better quality, longer duration and lower levels of tiredness.
While green leafy vegetables, legumes, wholegrains, nuts and seeds all contain magnesium, dietary surveys suggest that most people aren’t getting enough of it. “Research shows that levels of magnesium in our soil are so much lower than 50 years ago,” Dr Macciochi says. “So, even if we’re eating a really good diet, most of us are not getting the amount of magnesium that we need.
“Add to that the fact that modern day stress uses up more of our magnesium reserves and we’re more likely to be deficient.”
Magnesium comes in different forms. There’s magnesium citrate (magnesium that has been combined with citric acid), magnesium glycinate (formed from magnesium and glycine), and magnesium oxide (magnesium with salt and oxygen).
Dr Macciochi created a magnesium supplement which combines magnesium malate, taurate and glycinate, and supports muscle function and recovery. “I take this supplement at night to help me sleep,” she says. Her blend doesn’t include magnesium citrate because she finds it to be more harsh on the gut and could have laxative effect.
Omega-3 and 7 for brain and and heart health
Omega-3s are a family of fats found in nuts, seeds and fish which have been shown to support heart and brain health, as well as reduce inflammation and slow biological ageing.
“Most people in the UK are not getting the right amount of omega-3 in their diet, so it’s worth taking an omega-3 supplement,” Dr Macciochi says.
She takes an omega-3 supplement that also contains omega-7. While our bodies make this fatty acid, the amount we produce declines with age. “Omega-7 is very good for the skin and mucosal barriers of our body, so that can be very useful for ageing.”
Dr Macciochi also spends her time developing supplement formulations – Rii Schroer
Creatine and taurine for energy and exercise performance
Popular with gym buffs, creatine and taurine are an “energy duo” that everyone can benefit from taking in midlife, says Dr Macciochi. “Energy is a perennial health issue for people,” she says. “Everyone wants more.”
Creatine replenishes phosphocreatine, which increases the energy available to our cells. “We know about creatine’s benefits for athletes and performance because muscles are energy-intensive cells, but the brain, the immune system and many other parts of our body use creatine as well,” she says.
Taurine, meanwhile, is an antioxidant and amino acid found in shellfish and meat, but we need more of it as we age. “It helps with cellular energy,” Dr Macciochi explains. “Together with creatine, it’s a nice duo.”
She believes that this combination, which she buys as a powder and mixes into her yoghurt at breakfast, has given her more energy for exercise and has sped up her recovery post exercise.
Collagen for maintaining muscles, bones and joints
“Collagen has this reputation for [improving] women’s skin, but really it helps with things like exercise recovery and minimising injuries because it is the protein that makes up most of our bodies,” Dr Macciochi says.
Collagen production declines with age and, while supplements can’t halt this, they aim to make the drop more gradual. In theory, this keeps the skin, joints and all other body parts that rely on collagen more supple for longer. “It’s not just about our looks and skin appearance – I’ve found the whole-body effects to be quite profound,” she says.
She takes a powdered collagen, and recommends checking the packet to ensure it’s sustainably sourced. Dr Macciochi adds hers to yoghurt at breakfast rather than use liquid forms as the latter contains chemical additives such as potassium sorbet to prevent mould and bacteria growth.
Probiotics and postbiotics for protecting the gut barrier
“Research is emerging about the gut barrier being key to overall health as we age,” Dr Macciochi says. “It’s very delicate – only one cell thick – and it’s there to create a barrier between what’s in the gut and what’s on the inside of your body.
“The gut barrier really takes a hit in modern life. Diets low in fibre, micro-plastics, pesticides and additives in ultra-processed foods add up to this huge inflammatory load.”
Dr Macciochi takes a probiotic and postbiotic to help protect her gut barrier and reduce inflammation – Rii Schroer
Dr Macciochi takes a probiotic (a type of fibre) and postbiotic (dead microbes) that are thought to help repair the gut barrier and reduce inflammation. “Looking after the gut barrier can also change things like how your clothes fit [as they reduce bloating], the regularity of bowel movements and leave you with more energy,” she adds. She uses powders which she mixes into soups or stews for lunch or dinner.
Ergothioneine for supporting the brain and longevity
“Ergothioneine is an antioxidant that protects us from oxidative stress,” Dr Macciochi says. The body can’t make ergothioneine and, while mushrooms and offal are sources, our diets don’t contain much of it.
“We know from some of the emerging research that it’s linked with brain health, longevity and healthspan,” she explains. “It’s a bit of a wild card, and the research is quite young, but I was convinced enough to start taking it.”
CoQ10 for improving heart health
“There are so many longevity supplements around now and, while I’m not convinced by most of them, CoQ10 seems to be beneficial,” Dr Macciochi says.
Coenzyme Q10 (CoQ10) is an antioxidant that’s naturally found throughout the body. Its role is to fight free radicals, which are particles that damage cells, tamper with DNA and contribute to ageing.
In particular, patients who take statins are expected to benefit as the medication drives down CoQ10 levels. Research also suggests it can reduce the risk of heart attacks and strokes in heart failure patients by half.
“We have decades of data showing it’s potentially really useful for longevity,” she notes. “I think it’s an underutilised longevity supplement.” Dr Macciochi takes it in capsule form in the morning.
Spermidine, quercetin and fisetin for healthy ageing
“Spermidine, quercetin and fisetin are the three I’ve most recently added to my supplement stack,” Dr Macciochi says. These are all plant compounds that help with “inflammageing”, which is the low-level, unwanted inflammation that builds up over time, she explains.
Spermidine helps to rid the body of damaged cells (so-called zombie cells) linked to ageing by activating the body’s cell renewal and recycling process and, as a result, is thought to support the brain and heart as we age. Quercetin, meanwhile, is a flavanol – compounds found in plants – that has been linked with reduced frailty, while fisetin also helps clear out zombie cells.
She takes one pill that contains all three compounds. “Although the research is really new,” she says, “I was convinced by the science behind these supplements, compared to some of the others that you see advertised for longevity.”
Try full access to The Telegraph free today. Unlock their award-winning website and essential news app, plus useful tools and expert guides for your money, health and holidays.