Want to slow down aging and support your cellular health? Here's a quick guide to the top anti-aging supplements and how they work:
- NMN (500–1,000 mg/day): Boosts NAD+ levels for energy and DNA repair.
- Resveratrol (250–500 mg/day): Activates sirtuins for cellular health and antioxidant defense.
- Spermidine (1–2 mg/day): Promotes autophagy, recycling damaged cells.
- Fisetin (500 mg/day): Reduces inflammation by clearing senescent cells.
Supporting Supplements:
- Vitamin D3 + K2: Strengthens bones, heart, and immune health.
- Curcumin: Reduces inflammation and supports joint and brain health.
Timing Tips:
- Take NMN in the morning or midday.
- Resveratrol works best in the evening for younger people, midday for older adults.
Pro Tip: Pair supplements strategically and choose high-quality brands with third-party testing for purity. Always consult your healthcare provider before starting any new routine.
These supplements work best when combined with a healthy diet, exercise, and stress management. Ready to optimize your longevity? Start with this checklist today!
My Supplement Recommendations as a Longevity Scientist ...
Main Anti-Aging Supplements
A well-rounded anti-aging supplement routine often includes four key compounds that help maintain cellular health and promote longevity. Each of these supplements targets a specific function within the cells, working together for a comprehensive approach. Here's a breakdown of each supplement and its recommended daily dosage.
NMN (Nicotinamide Mononucleotide)
NMN is a precursor to NAD+, a molecule critical for producing cellular energy and repairing DNA. Since NAD+ levels can decrease with age, taking NMN may help maintain proper cellular function. The suggested daily dosage is 500–1,000 mg. MASI offers pharmaceutical-grade NMN, manufactured in Germany and independently tested in Switzerland to ensure quality and purity.
Resveratrol
Resveratrol is an antioxidant that activates proteins called sirtuins, such as SIRT1, which play a role in cellular health. The recommended daily dose is 250–500 mg. MASI's Resveratrol is designed to enhance antioxidant defense and support overall cell health.
Spermidine
Spermidine promotes autophagy, the body's natural process of recycling damaged cellular components. This process is linked to cardiovascular health and cellular renewal. A daily dose of 1–2 mg is recommended for optimal benefits.
Fisetin
Fisetin is a flavonoid that helps reduce senescent cells, which are linked to inflammation and aging. The typical daily dosage for fisetin is around 500 mg.
The table below provides a quick summary of the suggested dosages and benefits:
| Supplement | Daily Dosage | Key Benefits |
|---|---|---|
| NMN | 500–1,000 mg | Boosts NAD+ levels and supports cellular energy |
| Resveratrol | 250–500 mg | Activates sirtuins and offers antioxidant support |
| Spermidine | 1–2 mg | Promotes autophagy and supports heart health |
| Fisetin | 500 mg | Helps clear senescent cells |
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Supporting Supplements
In addition to the core anti-aging supplements, other supplements can also play a role in improving cellular health and overall wellness.
Vitamins D3 and K2
Vitamin D is key for keeping bones strong, maintaining heart health, and supporting the immune system. Dr. Oz highlights its importance in lowering cancer risk and promoting cardiovascular and immune health [2].
A quick 10-minute session in direct sunlight can naturally boost your vitamin D levels. However, supplements offer a reliable way to maintain these levels year-round. Look for options that include vitamin K2, which helps the body properly manage calcium.
Anti-inflammatory compounds are another way to support long-term cellular health.
Curcumin
Curcumin, found in turmeric, is well-known for its anti-inflammatory effects. Studies show it may help ease arthritis symptoms and could even play a role in reducing the risk of Alzheimer’s disease [2]. To get the most out of curcumin, choose formulations designed for better absorption.
When adding these supplements to your routine, stick with trusted brands that focus on quality and purity. This ensures you're getting effective, science-supported ingredients for your anti-aging goals.
Daily Supplement Guide
When to Take Supplements
Timing is key to getting the most out of your anti-aging supplements.
NMN: Timing depends on age. Younger adults should take it about six hours after waking, while older adults can take it either in the morning or six hours later [3].
Resveratrol: Younger users are advised to take it in the evening, while older individuals may benefit more from taking it around midday [4].
"The time you eat, what you eat, the time you sleep and the time you exercise are all factors that can affect your body, how you age and how you live." – Anita Layton, WIN member and professor at Waterloo [4]
NAD+ supplements: These are best taken in the morning or early afternoon to align with your body’s natural rhythms and support cellular function [5]. If you notice sleep disturbances, consider adjusting the timing.
Now, let’s look at how combining supplements can boost their effectiveness.
Best Supplement Pairs
Some supplements complement each other, enhancing their effects when used together. Always monitor how your body reacts and consult a healthcare professional before starting any combinations.
Supplement Quality Standards
When choosing supplements, focus on these key factors:
-
Manufacturing Standards
Look for pharmaceutical-grade ingredients, certified production facilities, and independent third-party testing. -
Verification
Ensure the product has a Certificate of Analysis (COA), purity test results, and batch-specific quality documentation. -
Storage and Handling
Supplements should be manufactured in temperature-controlled environments, packaged to protect from light, and sealed properly to maintain integrity.
Before beginning any supplement routine, it’s crucial to consult your healthcare provider to ensure it fits your personal needs and any medications you’re currently taking.
Conclusion
Maintaining a regular routine with anti-aging supplements plays a key role in supporting long-term health. Studies show that consistent supplementation can help address aging-related processes like oxidative stress and inflammation by maintaining steady compound levels in the body [1]. However, these supplements work best when combined with an overall healthy lifestyle.
Think of supplements as a boost, not a replacement. They should work alongside a nutritious diet, regular physical activity, and effective stress management. The supplements mentioned here are designed to support cellular health and aid the body’s natural defenses. For guidance on dosages and how to combine supplements effectively, check out our detailed checklist.
