Table of Contents
Table of Contents
My general recommendation as far as supplements go is to make sure that your nutritional foundation is strong. In addition to a health-promoting diet, I believe the following key supplements are important as foundational approaches to longevity:
Nicotinamide Mononucleotide (NMN) is a next-generation longevity nutrient shown to safely and effectively raise NAD+ levels, a vital coenzyme involved in many cellular processes, including energy production, cellular repair, and optimizing overall cellular function.
Since NAD+ levels drop with aging, supporting healthy NAD+ levels is emerging as part of a longevity and cellular health-promoting strategy.
Backed by randomized, placebo-controlled human trials, NMN may help boost mitochondrial function, cellular energy, metabolic efficiency, and anti-aging molecules in the body known as sirtuins. These effects can translate to improved physical performance, better metabolic function, and favorable shifts in biological markers.
The combination of coenzyme Q10 (CoQ10) and pyrroloquinoline quinone (PQQ) is key to optimizing mitochondrial function, which is key to longevity. CoQ10 is very well known, but PQQ is just beginning to get more popular. PQQ is a powerful antioxidant that specifically protects against mitochondrial damage and exerts other important actions critical to mitochondrial function. It also promotes the spontaneous generation of new mitochondria within aging cells, a process known as mitochondrial biogenesis.
Mitochondria are the energy-producing compartments in our cells. Decreased mitochondrial function is a big factor in aging, decreased cognitive function, and poor memory. Enhancing mitochondrial function requires four primary considerations:
One of the most important compounds that every cell in your body produces is glutathione. The cells use this valuable compound to protect themselves from damage as well as aid in detoxifying harmful compounds.
Glutathione is a small protein molecule composed of the amino acids glutamate, cysteine, and glycine. Over 100 years of research and more than 100,000 scientific papers have established maintaining cellular glutathione levels as one of the most important keys in maintaining proper cellular function and immune health, and supporting a healthy aging process.
The most popular supplemental approaches to boost glutathione levels are taking either glutathione (GSH) or N-acetylcysteine (NAC). The typical dosage for oral supplementation of reduced GSH is 250 to 1,000 mg daily. For NAC, the dosage is generally 500 to 1,000 mg daily.
Another anti-aging molecule that behaves in similar ways to glutathione is ergothioneine (ERGO), a unique naturally occurring amino acid found in many foods, but by far the richest dietary source is mushrooms. ERGO exerts several biological actions that protect and enhance cellular function, including acting as an antioxidant, inflammation regulator, and detoxification aid. There is emerging evidence that diets rich in ERGO exert these protective effects and promote longevity. For these reasons, ERGO has been referred to as the “longevity vitamin.”
Evidence shows that ERGO may support the body's natural defenses against oxidative damage, promote a healthy inflammatory response, and support mitochondrial function, all of which are important for maintaining cognitive health in the elderly. ERGO levels were significantly lower in frail elderly subjects compared to non-frail elderly subjects. Another study showed that higher ERGO levels were associated with the preservation of gait (manner of walking). Disturbance in gait is a common sign of aging.
ERGO has been shown to decrease oxidative stress in virtually every tissue and cell type studied. This represents a systemic anti-aging effect.
Since mushrooms are by far the primary dietary source, if a person is not regularly eating mushrooms, they are likely deficient in ERGO and can benefit from taking an ERGO supplement.
Resveratrol is a polyphenol compound found in low dosages in grapes (only in the skin), red wine, peanuts, and blueberries. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol enhances autophagy and supports a healthy inflammatory response in the brain. As a result, resveratrol improved mood, mental cognition, and scores on measures of activities of daily living in older adults. Improved autophagy is likely one of the key reasons.
Spermidine is a dietary amino acid made in the human body. As its name suggests, spermidine is very important to sperm function, but it also plays a big role in cells throughout the body and as an anti-aging compound. Spermidine supports the aging process by enhancing autophagy as well as the function of mitochondria. Spermidine supplementation has been shown to extend lifespan in aging models and in mice. In humans, maintaining higher spermidine levels through the lifespan appears to contribute to living longer and promotes improved cognitive function.
Creatine supplementation is another important longevity supplement. Numerous human clinical studies have shown that creatine supplementation in both men and women produces improved muscle strength and increased muscle mass. It also supports a healthy inflammatory response, helps support the body's antioxidant defenses, and promotes bone health. It exerts positive effects on brain health and mood scores as well. Maintaining muscle mass is also a major goal in any longevity plan. By the time most people reach the age of 80, their muscle mass is a little more than half of what it was in their twenties. The general dosage recommendation is 3 to 5 grams of creatine after exercise.
If you have poor blood sugar control, the most important way to fight aging and promote longevity is to follow diet and supplementation strategies to improve blood sugar control.
The plant compound berberine has shown considerable benefits in supporting healthy blood sugar levels already within the normal range in human double-blind, clinical trials. It may be an important anti-aging and longevity supplement for those dealing with excessive glycosylation.
A pharmaceutical-grade, high-quality fish oil supplement that provides a combined total of 1,000 to 2,000 mg of EPA+DHA is an essential daily longevity strategy. Results from the DO-HEALTH trial, a large European clinical trial that investigated the effects of vitamin D3, omega-3 fatty acids, and a home exercise program on healthy aging in older adults, found that omega-3 fatty acids (1,000 mg daily) and vitamin D3 (2000 IU daily) significantly slowed biological aging by approximately 2.9 to 3.8 months over the three-year study. And while omega-3s alone reduced biological aging in the three measures of biological aging, the combination of omega-3s, vitamin D3, and exercise produced the greatest effect, suggesting a possible synergistic benefit.
Turmeric is a plant-based antioxidant. For anti-aging and longevity benefits, consider taking curcumin, the active compound found in turmeric (Curcuma longa). Curcumin exerts a multitude of effects that fight aging and promote longevity, but it is its ability to support a healthy inflammatory response that makes it so important. These beneficial effects have been observed in clinical studies showing certain curcumin preparations (most notably Theracurmin®, Meriva®, and C3 Complex®) to produce positive effects in supporting brain health during aging, promoting joint health, and improving metabolism.
Autophagy is the cellular cleansing process to dispose of cellular garbage, debris, microorganisms, and unwanted compounds. Enhanced autophagy has been found in exceptionally healthy centenarian humans and appears to be a key target for living a healthier, longer life.
To enhance autophagy, it is important to reduce the formation of excessive cellular garbage, reduce inflammation, and support mitochondrial function. Here are some key lifestyle practices to support these goals:
Accelerated aging is characterized by several factors, including chronic, low-grade inflammation, reduced mitochondrial function, excessive glycosylation, and other signs of cellular damage. All of these factors are interrelated.
Typically, as people age, there is an increase in inflammation and a decline in mitochondrial numbers and function. This combination results in the accumulation of cellular debris. With sufficient energy, cells can clear this cellular waste through autophagy. But with decreased mitochondrial function and energy production, the cellular debris is not cleared through autophagy and, as a result, is another big trigger of chronic inflammation.
In many cases, the following factors are the underlying contributors to the two major causes of death, namely heart disease and cancer.
Since the brain is the most metabolically active tissue in the body, the effects of aging can hit it hard. While age can affect cognition, memory loss is not inevitable. Steps can be taken to support and maintain brain health throughout life.
Young or old, our nutritional status plays a vital role in determining how well our brains function. It is also important to point out that there is a very strong link between cardiovascular health and brain health. Not surprisingly, many of the same dietary, lifestyle, and supplement strategies to support heart health have the additional benefit (either directly or indirectly) of supporting brain health.
Achieving healthy longevity isn't about finding a single magic bullet, but rather harnessing the remarkable power of synergy. Combining a nutrient-dense diet, an active lifestyle, and targeted, science-backed supplements like NMN, CoQ10, and omega-3s offers the most potent strategy for slowing the aging process.
The goal is not just to live longer, but to live better—emulating the "Super Agers" who experience graceful, healthy aging with sustained mental and physical vitality.
Start by adopting healthy lifestyle habits, ensuring your foundational nutritional needs are met, and then explore these top longevity supplements. However, always consult with your healthcare provider before beginning any new supplement routine to ensure it's appropriate for your individual health needs.
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This Wellness Hub does not intend to provide diagnosis, treatment, or medical advice. Read more. The content provided on this Wellness Hub is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this Wellness Hub should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this Wellness Hub are not approved to diagnose, treat, cure, or prevent disease.
