Supplements To Consider Taking For Longevity

By Edwin Basye

I'm not a doctor or medical practitioner, but I want to share with you some supplements that I personally take. These are commonly discussed in the longevity community and are currently under scientific investigation for their potential to support healthy aging. It’s important to note that while many of these compounds show promise in preclinical studies or small human trials, robust clinical evidence for their long-term benefits in humans is still evolving. Always consult with a healthcare professional before beginning any new supplement regimen.

I am taking the following supplements specifically for longevity (I also take additional supplements for other specific reasons):

NAD⁺ Precursors (Nicotinamide Riboside and NMN):

These compounds are thought to boost NAD⁺ levels, a molecule important for cellular energy metabolism and DNA repair, potentially supporting cellular health as we age.

Resveratrol:

A polyphenol found in red wine and certain berries, resveratrol is believed to activate sirtuins—proteins linked to longevity—although its bioavailability and effective dosage in humans are still under study.

Pterostilbene:

A natural compound found in blueberries and other plants, pterostilbene is structurally similar to resveratrol but offers enhanced benefits due to its superior bioavailability and stability.

Senolytic Compounds (e.g., Fisetin, Quercetin):

These natural flavonoids may help clear senescent cells (cells that no longer divide and which contribute to aging and inflammation). Fisetin, in particular, has garnered attention for its senolytic effects in early studies.

Spermidine:

This naturally occurring polyamine has been associated with autophagy (the process of cellular cleaning and recycling) and is being studied for its potential to extend lifespan in animal models.

Omega-3 Fatty Acids:

Known for their anti-inflammatory effects, omega-3s may help maintain cardiovascular health and support overall cellular function—both important factors for a healthy, longer lifespan.

Coenzyme Q10 (CoQ10):

As a key player in mitochondrial energy production and an antioxidant, CoQ10 supplementation might help mitigate the decline in cellular energy production that occurs with age.

Curcumin:

The active component of turmeric, curcumin is renowned for its anti-inflammatory and antioxidant properties, though its absorption can be a challenge unless formulated for better bioavailability. I currently use turmeric as a culinary spice in most of my meals.

Shilajit:

A sticky, mineral-rich substance found primarily in the Himalayan mountains, shilajit has long been used in Ayurvedic medicine. (A big thank you to David Jones for making me aware of this supplement.)

Considerations

Evolving Evidence:

The majority of these supplements have shown encouraging results in laboratory settings or small-scale human trials, but larger, long-term studies are needed to fully understand their impact on human lifespan and healthspan.

Personal Health:

Individual responses can vary greatly based on genetics, lifestyle, and overall health status. What works for one person may not work for another, which is why personalized medical advice is important.

Quality and Dosage:

The market for supplements is vast, and not all products are created equal. Choosing high-quality, third-party tested products and following recommended dosages is essential.

In summary, while these supplements hold promise for supporting longevity, their effects on lifespan extension are still under active investigation. A holistic approach to health—including diet, exercise, and proper sleep—is the best strategy for promoting long-term wellness.

NAD⁺ Precursors: Nicotinamide Riboside (NR) vs. NMN

Introduction

NAD⁺ (nicotinamide adenine dinucleotide) is a vital coenzyme in every cell, playing a central role in energy metabolism and DNA repair. As we age, NAD⁺ levels decline, prompting interest in its precursors—Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN)—which aim to restore NAD⁺ concentrations and support overall cellular health.

How They Work

Both NR and NMN serve as substrates in the NAD⁺ biosynthesis pathway:

• Nicotinamide Riboside (NR):
  NR is taken up by cells and phosphorylated by nicotinamide riboside kinases (NRK) into NMN, which is then converted into NAD⁺.

• Nicotinamide Mononucleotide (NMN):
  NMN is directly converted into NAD⁺. Recent studies suggest that NMN may be transported into cells via dedicated transporters, streamlining its conversion process.

Comparing NR and NMN

• Bioavailability and Uptake:
  NR enters cells via nucleoside transporters and has been validated in several human studies. NMN, initially thought to require extracellular conversion, is now also believed to have specific transport mechanisms, though its pathways are still being actively researched.

• Efficacy:
  Both compounds effectively raise NAD⁺ levels. NR currently has more extensive clinical data supporting its benefits and safety. NMN shows promising results in animal models and early human trials, with some evidence suggesting it may boost NAD⁺ levels efficiently in certain tissues.

Which is Better?

At present, there is no definitive answer. NR boasts a more robust body of human research, while NMN’s potential is gaining attention. The choice between them might depend on individual needs, availability, and future insights from ongoing studies.

Conclusion

Both Nicotinamide Riboside and NMN are promising NAD⁺ boosters that could mitigate age-related decline in cellular function. While NR has a slight edge due to more comprehensive clinical data, NMN's growing research base and efficient conversion to NAD⁺ make it an attractive alternative. As research progresses, clearer guidance will help determine which precursor might be optimal for specific health goals.

Note: NMN is an ingredient in Project Life's Longevity supplement.

Resveratrol: A Promising Polyphenol for Longevity

Resveratrol is a naturally occurring polyphenol found in the skin of red grapes, berries, and peanuts. It has attracted significant attention in the fields of aging and longevity research due to its antioxidant properties and potential health benefits.

How Resveratrol Works

Resveratrol is thought to influence longevity through several interconnected mechanisms:

• Antioxidant Effects:
  Resveratrol helps neutralize free radicals—unstable molecules that can cause oxidative stress and damage to cells. By reducing oxidative stress, it may slow down cellular aging and prevent chronic diseases.

• Activation of Sirtuins:
  One of the most intriguing actions of resveratrol is its ability to activate sirtuins, a family of proteins involved in cellular regulation, DNA repair, and metabolism. Sirtuins, particularly SIRT1, have been linked to extended lifespan in various organisms by promoting cellular survival and reducing inflammation.

• Anti-Inflammatory Properties:
  Chronic inflammation is a well-known contributor to age-related diseases. Resveratrol’s anti-inflammatory effects can help reduce the risk of conditions such as cardiovascular disease, neurodegeneration, and metabolic disorders.

• Metabolic Regulation:
  Resveratrol has been shown to improve insulin sensitivity and mimic some effects of calorie restriction, a dietary intervention known to extend lifespan in animal models. These metabolic benefits contribute to overall cellular health and resilience against age-related decline.

Benefits for Longevity

The combined antioxidant, anti-inflammatory, and metabolic actions of resveratrol make it a promising candidate in the fight against aging. Research in animal models has demonstrated that resveratrol can improve healthspan—the period of life spent in good health—by protecting against diseases that typically increase with age. Although human studies are ongoing and results remain mixed, resveratrol continues to be explored for its potential to support cardiovascular health, cognitive function, and overall longevity.

Trans-Resveratrol

Trans-resveratrol is widely considered the bioactive form of resveratrol, meaning it’s the isomer primarily responsible for the beneficial effects associated with resveratrol supplementation. Here’s why it stands out in the context of slowing aging:

• Bioactivity:
  Trans-resveratrol is the form that has been shown to activate key longevity pathways, such as sirtuin activation (particularly SIRT1), which is linked to improved cellular health and stress resistance.

• Stability and Potency:
  Compared to its cis counterpart, trans-resveratrol is more stable and exhibits greater antioxidant activity. This means it is more effective at neutralizing free radicals and reducing inflammation—two critical factors in the aging process.

• Research Support:
  Most studies exploring resveratrol’s anti-aging effects focus on trans-resveratrol, providing a more robust evidence base for its role in cellular protection, improved mitochondrial function, and metabolic regulation.

In summary, while “resveratrol” refers to the compound in general, it is specifically the trans isomer that delivers the majority of the anti-aging benefits, making it the preferred form for research and supplementation in longevity applications.

Note: Trans-resveratrol is an ingredient in Project Life's Longevity supplement.

Pterostilbene

Pterostilbene (how fast can you say it five times?) is a natural compound found in blueberries and other plants. It is structurally similar to resveratrol but offers enhanced benefits due to its superior bioavailability and stability. It works to slow aging through several key mechanisms:

• Antioxidant and Anti-Inflammatory Effects:
  Pterostilbene combats oxidative stress by neutralizing free radicals, reducing cellular damage that accumulates with age. Its anti-inflammatory properties help lower chronic inflammation, a major contributor to age-related diseases.

• Activation of Longevity Pathways:
  Like resveratrol, pterostilbene is known to activate sirtuins—especially SIRT1—which are proteins that regulate cellular health, stress resistance, and metabolic processes. This activation can promote improved mitochondrial function and cellular repair mechanisms.

• Improved Bioavailability:
  Due to its chemical structure, which includes two methoxy groups, pterostilbene is more lipophilic than resveratrol. This results in better absorption and a longer half-life in the body, allowing it to exert its effects more efficiently.

Regarding the trans isomer, trans-pterostilbene is considered the bioactive form:

• Enhanced Efficacy:
  Trans-pterostilbene is more stable and exhibits greater biological activity compared to other isomeric forms. This enhanced stability ensures that it remains effective in the body, maximizing its antioxidant and anti-inflammatory benefits.

• Focused Research Evidence:
  Most studies on pterostilbene’s role in longevity have centered on the trans isomer, confirming its potency in activating longevity-related pathways and improving overall cellular health.

In summary, pterostilbene aids in slowing aging by reducing oxidative stress, diminishing inflammation, and activating key cellular repair processes—with trans-pterostilbene offering the most reliable and potent benefits due to its stability and bioactivity.

Note: Trans-pterostilbene is an ingredient in Project Life's Longevity supplement.

Senolytic Compounds: Fisetin and Quercetin

Senolytic compounds are a class of agents designed to selectively target and eliminate senescent cells—cells that have ceased dividing and can contribute to chronic inflammation and tissue dysfunction. By clearing these "zombie" cells, senolytics help rejuvenate tissue environments and improve overall cellular function.

• Fisetin, a natural flavonoid found in fruits and vegetables such as strawberries and apples, has shown promising senolytic activity in preclinical studies. Its ability to reduce inflammation and promote the clearance of senescent cells makes it an attractive candidate for enhancing healthspan and potentially mitigating age-related diseases.

• Quercetin, another widely available flavonoid present in foods like onions, berries, and leafy greens, also exhibits senolytic properties. Often studied in combination with other compounds, quercetin has been observed to decrease the burden of senescent cells, thereby reducing inflammatory markers and improving tissue resilience.

Both fisetin and quercetin exemplify how naturally occurring substances might be harnessed to target the cellular aging process, opening avenues for innovative approaches to promote healthy aging.

Spermidine

Spermidine is a naturally occurring polyamine found in all living cells. Over recent years, it has gained attention for its potential role in promoting healthy aging and cellular maintenance.

How It Works

Spermidine is thought to stimulate a cellular process called autophagy—a kind of "self-cleaning" mechanism where cells break down and recycle damaged components. By enhancing autophagy, spermidine may help maintain cell function and reduce the buildup of cellular waste. This process is crucial in preserving the health of cells over time and may contribute to longevity by preventing the accumulation of cellular damage.

Benefits of Spermidine

• Cellular Maintenance:
  By promoting autophagy, spermidine helps clear out dysfunctional proteins and organelles, potentially reducing the risk of age-related cellular deterioration.

• Potential Longevity Effects:
  Research in model organisms has linked increased spermidine levels with improved lifespan. While studies in humans are still preliminary, these findings suggest that spermidine might support longevity and overall cellular health.

• Cardiovascular Health:
  Some studies have indicated that higher spermidine intake may correlate with better heart health. Improved cellular cleaning mechanisms could help maintain the function of heart tissue and reduce inflammation.

• Neuroprotection:
  Early research suggests that the autophagy-enhancing effects of spermidine might also support brain health by removing misfolded proteins and reducing the risk of neurodegenerative conditions.

Possible Side Effects

While spermidine is generally considered safe as a naturally occurring compound, there are a few considerations to keep in mind:

• Gastrointestinal Upset:
  Some individuals may experience mild digestive issues, such as nausea or stomach discomfort, when starting spermidine supplements.

• Dosage Concerns:
  As with any supplement, proper dosing is crucial. Excessive intake might lead to imbalances or unforeseen side effects, though current research has not conclusively identified severe adverse reactions in humans.

• Long-Term Effects:
  While short-term studies are promising, the long-term safety and optimal dosage for spermidine supplementation in humans remain under investigation. More clinical trials are needed to fully understand its impact over extended periods.

Conclusion

Spermidine presents an intriguing prospect in the field of longevity research due to its role in promoting autophagy and maintaining cellular health. With potential benefits ranging from improved cardiovascular function to neuroprotection, it is a supplement worth watching as further research unfolds. However, as with any supplement, it is essential to approach spermidine with careful consideration of dosing and potential side effects, and consulting with a healthcare professional is advisable before beginning any new regimen.

While the promise of spermidine is compelling, more extensive human studies are needed to fully validate its benefits and establish comprehensive safety profiles.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats known for their anti-inflammatory properties and cardiovascular benefits. Common sources include fish oil, krill oil, and algae-derived supplements rich in DHA (docosahexaenoic acid).

Fish oil is widely used and typically contains both EPA (eicosapentaenoic acid) and DHA, which support heart, brain, and joint health. Krill oil, sourced from small crustaceans, offers omega-3s in phospholipid form, potentially enhancing absorption and also providing the antioxidant astaxanthin. DHA, a key component of neural tissue, is critical for cognitive function and eye health, with algae-based supplements serving as a sustainable alternative for vegetarians and vegans.

Each supplement offers unique advantages, and the choice often depends on personal dietary preferences, absorption needs, and sustainability considerations.

Coenzyme Q10 (CoQ10): Benefits and Role in Slowing Aging

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in every cell of the body, where it plays a critical role in energy production within the mitochondria. As we age, the natural levels of CoQ10 decline, which can contribute to reduced cellular energy and increased oxidative stress.

By neutralizing free radicals, CoQ10 helps protect cells from damage and supports the maintenance of healthy tissues. This antioxidant action not only aids in reducing inflammation but also contributes to overall cardiovascular health, a key factor in aging gracefully. Moreover, by enhancing mitochondrial function, CoQ10 helps cells produce energy more efficiently, potentially slowing down age-related declines in energy and performance.

Supplementation with CoQ10 has been shown to improve symptoms in various age-related conditions, particularly those affecting heart health and neurological function. While more research is needed to fully establish its impact on longevity, current evidence suggests that maintaining adequate levels of CoQ10 may be an effective strategy to mitigate some effects of aging and promote overall vitality.

I also reviewed this supplement in my previous article on supplements for heart health.

Curcumin: A Natural Ally in Slowing Aging

Curcumin, the active compound in turmeric, is celebrated for its potent anti-inflammatory and antioxidant properties. By neutralizing free radicals and reducing chronic inflammation—a key contributor to age-related diseases—curcumin supports cellular health and may slow the aging process.

Research suggests that curcumin can modulate molecular pathways linked to aging, such as NF-κB, helping to protect cells from oxidative stress and damage. Improved cellular resilience may contribute to better brain health, cardiovascular function, and overall vitality as we age.

However, curcumin’s low natural bioavailability means that specialized formulations or delivery systems are often needed to harness its full benefits. While preliminary findings are promising, further clinical studies are essential to confirm its effectiveness in extending healthy lifespan.

Shilajit: A Natural Aid in Slowing Aging

Shilajit is a sticky, mineral-rich substance found primarily in the Himalayan mountains and long used in traditional Ayurvedic medicine. It is composed of humic substances, including fulvic acid, along with trace minerals, which may contribute to its potential anti-aging properties.

Shilajit is believed to support longevity through several mechanisms:

• Antioxidant Activity:
  The fulvic acid in shilajit acts as a potent antioxidant, helping to neutralize free radicals that contribute to cellular aging and oxidative stress.

• Mitochondrial Support:
  Preliminary research suggests that shilajit may enhance mitochondrial function, which is crucial for maintaining cellular energy production and overall vitality as we age.

• Anti-Inflammatory Effects:
  By reducing chronic inflammation—a key factor in many age-related diseases—shilajit might help promote healthier cellular environments and slow the aging process.

While the traditional use of shilajit in Ayurvedic medicine is promising, modern research is still evolving to fully understand its benefits.

In Summary

I hope this article has provided useful information in self-leading our health in consultation with one or more health professionals. Supplements can increase our longevity, which will buy us time while waiting for the ultimate aging cure to be developed. The cure to aging may entail a complex protocol, especially at first. Over time, simplifications will likely occur to reduce cost and complexity.

I take all these supplements, as I am attempting to do what I can at 73 years old to slow aging.

Conveniently, Mark Hamilton's Project Life Longevity high-quality supplement contains three of the above key supplements, making it easy to take three in just a single daily dose of two capsules: NMN, trans-resveratrol, and trans-pterostilbene.