Longevity & Anti-Aging Supplements Guide

NAD+ Precursor / Longevity

NMN is a NAD+ precursor that combats age-related NAD+ decline. Human trials show 250-500mg/day increases blood NAD+ by 40-90% within 12 weeks, with a 2021 trial demonstrating improved insulin sensitivity in premenopausal women. Standard dose is 250-500mg daily.

NAD+ Precursor / Longevity

Nicotinamide riboside (NR) is a NAD+ precursor with the most human clinical trial data of any NAD+ booster. Doses of 300-1000mg/day reliably increase blood NAD+ by 40-90%. The CHROMAVITA trial confirmed safety and efficacy at 1000mg/day for 8 weeks.

Polyphenol

Resveratrol at 150-500mg daily (trans-resveratrol form) reduces CRP by 15-25% and improves metabolic markers. It works by activating SIRT1, inhibiting NF-kB, and suppressing COX-2. Choose micronized or lipid-based formulations for better absorption.

Polyamine / Autophagy Activator

Spermidine is a natural polyamine that powerfully induces autophagy, the cellular housekeeping process linked to longevity. Epidemiological data from the Bruneck Study showed that people in the highest tertile of dietary spermidine intake had significantly lower cardiovascular and all-cause mortality. Supplement doses range from 1-6mg daily, typically derived from wheat germ extract.

Coenzyme / Antioxidant

CoQ10 is a mitochondrial coenzyme essential for cellular energy production and a powerful antioxidant. The landmark Q-SYMBIO trial (2014) showed CoQ10 reduced major cardiovascular events by 43% in heart failure patients. Standard dose is 100-300mg daily, with ubiquinol being approximately 2x more bioavailable than ubiquinone.

Mitochondrial Support / Nootropic

PQQ (pyrroloquinoline quinone) stimulates mitochondrial biogenesis and is an exceptionally potent antioxidant. At 10-20mg daily it supports brain energy metabolism, neuroprotection, and cognitive function. One of the few compounds that can create new mitochondria in existing cells.

Stilbenoid / Sirtuin Activator

Pterostilbene is a "better-absorbed resveratrol" with ~80% oral bioavailability versus resveratrol's <1%. It activates SIRT1 and AMPK, reduces blood pressure (Riche et al., 2014), lowers LDL oxidation, and shows neuroprotective effects. Typical dose is 50-250mg daily.

Flavonoid / Senolytic

Fisetin is a strawberry-derived flavonoid and the most potent natural senolytic identified to date. Yousefzadeh et al. (2018) showed it extended median lifespan in aged mice by ~10% by clearing senescent cells. Mayo Clinic human trials are ongoing. Typical dose is 100-500mg daily or intermittent high-dose protocols.

Antioxidant / Mitochondrial Cofactor

Alpha-lipoic acid is a universal antioxidant that works in both water and fat compartments and regenerates vitamins C, E, and glutathione. The SYDNEY 2 trial showed 600mg/day significantly reduces diabetic neuropathy symptoms. Standard dose is 300-600mg daily of R-lipoic acid.

Carotenoid / Antioxidant

Astaxanthin is a carotenoid antioxidant 6,000x more potent than vitamin C in laboratory assays. Clinical trials show it reduces oxidative stress biomarkers, supports skin health (reduced wrinkles in UV-exposed skin), and improves exercise recovery. Standard dose is 4-12mg daily.

Bioflavonoid

Quercetin is a plant flavonoid with anti-inflammatory, immune-modulating, and senolytic properties. The phytosome form absorbs up to 20x better than standard quercetin. Typical doses are 500-1000mg daily (or 250-500mg as phytosome). It is commonly paired with vitamin C or bromelain to further enhance absorption and effects.

Amino Acid

L-Glutathione is the body's master antioxidant, essential for detoxification and immune function. Liposomal and S-acetyl forms have improved oral bioavailability compared to standard reduced glutathione. At 250-1000 mg/day, it supports liver health, skin brightening, and immune defense.

Amino Acid Derivative

NAC at 600-1,800 mg/day is the most cost-effective glutathione precursor. It is FDA-approved for acetaminophen overdose, and has evidence for supporting liver health, reducing OCD/trichotillomania symptoms, thinning mucus, and protecting against oxidative stress. It is one of the most versatile amino acid supplements available.

Amino Acid

Taurine at 1-3 g/day has broad physiological benefits including cardiovascular protection, exercise performance, and anti-aging effects. A 2023 Science paper showed taurine supplementation extended lifespan in mice and improved healthspan markers. It is also one of the best-studied amino acids for heart health.

Isothiocyanate / Nrf2 Activator

Sulforaphane from broccoli sprouts is the most potent natural Nrf2 activator, upregulating 200+ protective genes. Human trials show it reduces inflammation markers, supports detoxification of air pollutants, and may protect against cancer progression. Standard dose is 30-60mg sulforaphane daily.