I am often asked what supplements I consider best for ‘longevity’...

Optimizing longevity through supplements requires careful consideration and consultation with a healthcare professional. While some supplements might have potential benefits, no single supplement can guarantee a longer life.

Lifestyle factors such as sunlight, sleep, high quality nutrition, regular exercise, stress management, and avoiding harmful habits play much bigger roles.

If you’re interested in exploring supplements that can support your overall health and potentially contribute to longevity, here are the ones that I take.

Presented below are my three categories in my "age-better" stack:

A. My daily regimen

B. My assortment of phytonutrient supplements

C. My intermittent routine (taken 2-3 days per week)

Additionally, I’ve included links to the specific products I currently personally utilize.

A. Daily Stack:

1. CoQ10
   • What is it: CoQ10, or Coenzyme Q10, is a naturally occurring compound found in cells. As you age, CoQ10 levels tend to decrease, affecting cellular energy production. This decline can lead to reduced vitality and impact organs like the heart, which require significant energy. Supplementing with CoQ10 can help replenish these levels and support energy production.
   • Benefits: CoQ10 plays a role in energy metabolism, aiding in the production of ATP – the energy currency of cells. It also serves as a potent antioxidant, shielding cells from oxidative damage and promoting overall cellular health.
   • Product links: Life Extension Super Ubiquinol 100mg​
2. Alpha-Lipoic Acid
   • What is it: Alpha-Lipoic Acid (ALA) is a versatile antioxidant compound that is capable of regenerating other antioxidants (Vitamin C, Vitamin E, Glutathione).
   • Benefits: Aging is often accompanied by increased oxidative stress and compromised cellular function. ALA is capable of regenerating other antioxidants, helping to restore cellular balance and combat oxidative damage.
   • Product links: Life Extension R Lipoic Acid 240 mg​
3. NAC/glycine
   • What is it? NAC is a compound derived from the amino acid cysteine. It holds importance due to its capacity to provide the body with cysteine, a building block for proteins and antioxidants.
   • Benefits: As you age, the body’s ability to counteract oxidative stress can decline, impacting cellular health. NAC supports the production of glutathione, a powerful antioxidant that defends cells against damage. Glycine, on the other hand, helps with processes like protein synthesis and neurotransmission. By supplementing with NAC and glycine, you provide your body with tools to maintain cellular resilience and functional integrity.
   • Product links: Glycine&NAC 300mg/300mg​
4. Astaxanthin
   • What is it: Astaxanthin is a natural pigment found in marine organisms.
   • Benefits: Aging is associated with increased cellular stress and susceptibility to oxidative damage. Astaxanthin’s antioxidants can protect cells from oxidative harm, Astaxanthin can help with skin health, supports visual function, and contributes to preserving cellular well-being.
   • Product links: Solgar Astaxanthin 10mg​
5. Vitamin E
   • What is it: Vitamin E is a fat-soluble antioxidant with various benefits.
   • Benefits: As you age, maintaining cell membrane integrity and supporting immune function become pivotal. Vitamin E, an antioxidant, safeguards cell membranes against oxidative stress and contributes to immune system function. Additionally, it plays a role in skin health and overall cell preservation.
   • Product links:
     • ​Solgar 200IU​
     • ​Solgar 400IU​

B. Phytonutrient stack

I’ve devoted a considerable amount of time to studying phytonutrients and their associated benefits. To reap the full benefits of sulforaphane, I grow my own broccoli sprouts, and I make a point of consuming at least 100 grams of onions daily for a steady supply of quercetin.

I also enjoy strawberries whenever they’re in season to get my fix of fisetin. However, it’s important to note that strawberries are only available during certain times of the year.

Given that the doses in supplements often exceed what can be feasibly acquired through dietary means, I periodically complement my regimen with the following supplements:

1. Sulforaophane
   • What is it: Sulforaphane is a bioactive compound found in cruciferous vegetables. As you age, your body’s ability to counteract oxidative stress diminishes, contributing to cellular damage and various health challenges.
   • Benefits: Sulforaphane’s Nrf2 activation supports the production of antioxidant enzymes, aiding in the detoxification of harmful substances. By reducing oxidative stress and promoting cellular resilience, sulforaphane may contribute to healthier aging, reduced inflammation.
   • Product links: Sulforaphane 400mg​
2. Fisetin
   • What is it: Fisetin is a flavonoid found in fruits. As you age, the accumulation of senescent cells can lead to inflammation and impaired tissue function. Fisetin’s senolytic properties enable it to target and remove these senescent cells, potentially promoting healthier tissues.
   • Benefits: Fisetin’s ability to clear senescent cells supports tissue health, reduces inflammation, and may contribute to improved cellular function as you age.
   • Product links: Fisetin 800mg​
3. Quercetin:
   • What is it: Quercetin is a flavonoid found in various plant-based foods. Aging is associated with increased oxidative stress and inflammation, contributing to chronic conditions. Quercetin’s antioxidant and anti-inflammatory properties help with your body’s defense against oxidative damage and inflammation-related challenges.
   • Benefits: Quercetin’s potential to reduce oxidative stress and inflammation can positively impact cellular health, potentially lowering the risk of age-related diseases. By supporting cardiovascular health, immune function, quercetin may contribute to a more resilient aging process.
   • Product links: Quercetin 800mg​
4. Apigenin
   • What is it: Apigenin is a flavonoid found in various plant sources.
   • Benefits: Apigenin’s potential to support antioxidant defenses and reduce inflammation aligns with the challenges of aging. By promoting cellular resilience and influencing pathways related to aging, apigenin may contribute to better overall cellular health and longevity.
   • Product links: Apigenin 500g​
5. Berberine
   • What is it: Berberine is a compound found in certain plants.
   • Benefits: Berberine’s impact on blood sugar regulation and metabolism can contribute to better management of age-related metabolic conditions.
   • Product links: Berberine 1000mg​

C. Occasional stack

1. NMN/NR
   • What is it: NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) are precursors to NAD+ (Nicotinamide Adenine Dinucleotide), a molecule crucial for cellular energy production and various biological processes. As you age, NAD+ levels decline, affecting energy metabolism, DNA repair, and more. NMN/NR supplementation aims to boost NAD+ levels, potentially enhancing cellular vitality and slowing age-related decline.
   • Benefits: Elevating NAD+ levels through NMN/NR supplementation may support mitochondrial function, improve metabolism, promote DNA repair, and mitigate age-related cellular deterioration.
   • Product links:
     • ​NR 700mg​
     • ​NMN 1000mg​
2. Spermidine
   • What is it: Spermidine is a natural compound found in various foods. It’s been shown to induce autophagy, a cellular process that clears out damaged components, which becomes important as cells accumulate damage over time.
   • Benefits: As you age, autophagy efficiency decreases, contributing to cellular dysfunction. Spermidine supplementation can potentially enhance autophagy and aid in cellular rejuvenation.
   • Product links: Spermidine 8mg​
3. L-glutathione
   • What is it: L-Glutathione is a vital antioxidant produced by your body, but its levels can decline with age. This decrease leaves cells more susceptible to oxidative damage, contributing to various age-related health challenges.
   • Benefits: L-Glutathione’s antioxidant properties can help maintain cellular health, support immune function, and potentially reduce the risk of chronic conditions associated with aging. Supplementing with L-glutathione aims to support your body’s antioxidant defenses and counteract age-related oxidative stress.
   • Product links: L-Glutathione 500mg​
4. Berberine
   • What is it: Berberine is a compound found in certain plants, recognized for its effects on metabolic health.
   • Benefits: As you age, maintaining healthy blood sugar levels and metabolic function becomes increasingly challenging. Berberine’s potential to improve insulin sensitivity, regulate glucose metabolism, and influence various metabolic pathways makes it relevant for those seeking to mitigate age-related metabolic issues.
   • Product links: Berberine 1000mg​

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Disclaimer

This information is not medical advice. This content and other content on this website is for informational and educational purposes only and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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