5 Key Anti-Aging Supplements for Adults Over 40

Certain supplements target aging at the cellular level, helping with energy, inflammation, and overall health. Below are five key options:

• NMN: Boosts energy by increasing NAD⁺ levels.
• Resveratrol: Fights oxidative stress and supports heart health.
• Spermidine: Promotes cellular cleanup (autophagy) and brain health.
• Fisetin: Clears damaged cells and supports memory.
• Curcumin: Reduces inflammation and protects cells.

Quick Comparison Table

Pro Tip: Pair supplements with a balanced diet, exercise, and good sleep for the best results. Always consult your doctor before starting new supplements.

Best anti-aging supplements | What the evidence shows w/ Dr ...

1. NMN (Nicotinamide Mononucleotide)

NMN is a popular supplement linked to anti-aging benefits. It’s a precursor to NAD⁺, a coenzyme that plays a critical role in energy production and various cellular processes, which tend to decline after the age of 40.

How NMN Works in Your Body

NMN helps maintain NAD⁺ levels, which support:

• Energy production at the cellular level
• Metabolic processes
• Stress management
• Inflammation balance

Scientific Evidence

Recent studies highlight NMN’s potential for promoting healthy aging. For example, a clinical trial involving postmenopausal women who took 250 mg of NMN daily for 10 weeks showed improved insulin sensitivity in muscle tissue ^[2]. Another study found that participants aged 40–65 experienced an 11.3% increase in NAD⁺/NADH levels after taking 150 mg of NMN daily for 30 days, with levels rising to 38% after 60 days ^[3].

"Finding an effect in muscle tissue is very interesting and does demonstrate that NMN is not inert", says Dr. Samuel Klein from Washington University School of Medicine in St. Louis. "But it's premature to make any clinical recommendations based on the results from our study. NMN needs to be tested in more people and for longer periods of time to determine if it has anti-aging effects in humans" ^[2].

These findings suggest practical dosage guidelines for NMN supplementation:

Important Considerations

Although NMN appears to be well-tolerated, it’s wise to start with a lower dose and see how your body reacts. Long-term studies are still needed to fully understand its effects ^[2].

2. Resveratrol

Resveratrol is a compound naturally found in foods like grapes, peanuts, blueberries, and red wine. It's known for its antioxidant properties and its role in supporting heart health, reducing inflammation, and promoting overall wellness for adults over 40.

How Resveratrol Works in Your Body

This compound helps reduce oxidative stress, improve mitochondrial function, support heart health, regulate inflammation, and protect cells from damage.

Research-Backed Benefits

Research highlights resveratrol's potential in promoting healthy aging. For example, a study involving aged male F344 rats showed that four weeks of resveratrol treatment improved learning, memory, and mood. These improvements were linked to increased neurogenesis and better blood vessel function in the hippocampus ^[4]. Another study focusing on heart health found that aged male C57BL/6 mice treated with resveratrol experienced reduced aorta wall thickness, lower inflammation markers, decreased tissue fibrosis, and less oxidative stress [3.2].

"Resveratrol could be an effective and safe compound for the prevention and treatment of aging and age-related diseases." - Dan-Dan Zhou et al. ^[4]

Important Considerations

Combining resveratrol with exercise may amplify its effects. Studies suggest that pairing resveratrol with regular physical activity leads to greater improvements in muscle strength and endurance compared to using either approach alone ^[4]. Up next, we'll take a closer look at Spermidine's role in supporting healthy aging.

3. Spermidine

Spermidine is a natural compound known as a polyamine, linked to supporting healthy aging. It works by activating autophagy - a process where cells clean out and recycle damaged components - helping maintain cellular health and possibly protecting against cognitive decline as we age.

How Spermidine Works in Your Body

Spermidine kickstarts autophagy, which slows down as we get older. This process is essential for clearing out worn-out cell parts and keeping cells functioning efficiently. Because autophagy naturally decreases with age, adding spermidine through diet or supplements can help bridge the gap.

Research-Backed Benefits

Studies suggest that spermidine supplementation offers several aging-related benefits:

One study even found that oral spermidine supplementation extended the lifespan of mice and reduced cardiac hypertrophy ^[6].

Key Points to Consider

Like NMN and Resveratrol, spermidine plays a role in cellular upkeep by supporting mitochondria and heart health. Research shows that increasing dietary spermidine can enhance autophagy, boost mitophagy (mitochondrial recycling), and improve heart mitochondrial function ^[5].

Its effects include:

• Blocking EP300, an enzyme that hinders autophagy
• Lowering inflammation in the body
• Enhancing mitochondrial performance
• Offering protection against neurodegenerative conditions

For added benefits, consider pairing supplements with foods naturally rich in spermidine to further support your body's aging defenses.

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4. Fisetin

Fisetin is a plant-based compound from the flavonoid family that helps target aging cells, promoting overall health as we age. While it's naturally found in foods like strawberries and apples, the amounts in these foods are far too small to provide any real therapeutic effects, so supplementation is the way to go.

How Fisetin Works Against Aging:

Studies suggest fisetin improves memory and reduces brain inflammation by activating CREB, a protein essential for forming new memories ^[8].

How to Take Fisetin

• Use an intermittent "hit and run" dosing plan.
• Take it with healthy fats like olive oil or fish oil for better absorption.
• Avoid daily use; stick to periodic dosing.

For a 150-pound adult, the recommended dose during supplementation days is around 1,360 mg ^[9].

Why Supplements Are Necessary

Strawberries, the richest natural source of fisetin, contain about 160 μg/g. However, the average person's daily intake through diet is only about 0.4 mg - far below the amount needed for real benefits ^[7].

Tips for Best Results

Pair fisetin with fats like coconut oil or olive oil to ensure your body absorbs it effectively. This approach maximizes its impact on cellular health and aging.

This method of targeting aging cells prepares the groundwork for the next supplement’s role in addressing age-related challenges.

5. Curcumin

Curcumin, the key compound found in turmeric, is known for its ability to combat inflammation and protect cells - two factors that play a major role in aging, especially after 40.

How Curcumin Helps With Aging

What the Research Says

A clinical trial revealed that taking 80 mg of curcumin nanomicelles daily improved C-reactive protein levels, a key marker of inflammation.

Improved Absorption Techniques

Curcumin is naturally hard for the body to absorb, but newer formulations have tackled this issue by boosting bioavailability:

Clinical Results You Should Know

In a study led by Jessica R. et al., curcumin supplementation significantly improved vascular endothelial function in middle-aged and older adults. This improvement supports healthy blood flow and enhances cell nutrition, underlining curcumin's role in promoting overall well-being as we age.

How Curcumin Protects Your Cells

• Boosts telomerase activity, helping protect DNA
• Acts as a strong antioxidant to reduce oxidative stress
• Influences aging-related proteins like sirtuins

For a quick comparison of anti-aging supplements, check out the Supplement Quick Reference Guide.

Supplement Quick Reference Guide

This guide provides an overview of supplements, including their benefits, how they work, recommended doses, and important tips. Check the tables below for a clear summary and formulation details.

Key Features to Look For:

Select supplements that are third-party tested for purity, use high-grade raw materials, clearly list dosages, offer enhanced absorption, and meet GMP standards.

Improving Absorption

Certain technologies can make supplements more effective by increasing absorption rates:

Important Reminder:
Always consult your healthcare provider before adding supplements to your routine, particularly if you have existing health conditions or take other medications.

Next Steps

Supplements are meant to support a healthy lifestyle. Here's how to make the most of them:

Build a Solid Foundation
Focus on the basics first: eat a nutrient-rich diet, aim for 150 minutes of exercise each week, manage stress, get 7–9 hours of sleep per night, limit alcohol, and avoid smoking. These habits create the groundwork for effective supplement use.

Integrate Supplements Wisely
Take supplements at the right time to improve absorption and effectiveness:

• Morning: NMN and Resveratrol with a light meal
• Main Meal: Curcumin
• Evening: Spermidine and Fisetin

Timing supplements properly can support the body's natural processes that combat aging.

Consult a Healthcare Professional
Always talk to your doctor before starting any supplements, especially if you're on medications or have health conditions.

Monitor Your Results
Keep track of how you feel. Pay attention to energy levels, mental clarity, physical performance, sleep quality, and overall well-being. Supplements work best when they enhance a healthy routine, so adjust as needed to find what works for you.

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