Aging involves a slew of progressive shifts throughout adulthood, with research suggesting that aging may kick off around 25 when the body cells’ generative ability loses optimal speed.
Depending on disparate factors, the beginning of aging can be varied for each individual. For instance, putting yourself through many bad habits, such as drinking and smoking, can cause premature aging.
Wanting to live longer is a deep-rooted desire that many people possess. Even though aging is inevitable, many, if not numerous, people try to dodge it. Over the decades, humans have tried several different strategies to avoid aging.
Aside from advancements in medicine that help resolve the trickiest health conditions, health-conscious people also turn to supplements to boost their health. Are there supplements available to help people lengthen their healthspan and lifespan? Discover our ultimate guide to longevity supplements.
What Longevity Supplements Do I Take for Aging Backward? Learn This Tried-and-true Regimen
Peak Human’s Ultimate Guide To Longevity Supplements
1. Vitamin D3
When thinking of vitamin D, most people associate the nutrient with the ability to prevent bone fractures, especially in older adults. So, what is the connection between longevity and vitamin D? In fact, the benefit of vitamin D in extending longevity can be traced back to 1822. A Polish doctor discovered that sunlight can help treat rickets — a condition triggered by low levels of vitamin D. Today’s medicine reports that vitamin D contributes to robust health. It keeps our immune system healthy while strengthening bones and muscles. When the body’s natural defense system works properly, avoiding and recovering from illnesses is more manageable, increasing lifespan. It also boosts brain health and regulates brain functions by mitigating the decline of nerve cells. Adequate vitamin D consumption is linked to lower risks of type-2 diabetes, heart disease, and Alzheimer’s.
The reason behind the nutrient’s superpower in boosting longevity is that it contains high levels of antioxidants, and antioxidants help protect DNA structures and cells against free radicals. It was found that people with high vitamin D levels had lower mortality rates than those with insufficient levels. Following the widespread pandemic, several studies have detected a strong link between vitamin D and death rates, disclosing that countries with high rates of vitamin D deficiency had higher numbers of death cases. It is important to note that vitamin D isn’t necessarily an acute cure for COVID-19, but it can help people ward off complications and recover faster.
Ideal Dosage: 4,000 to 5,000 IU per day.
2. Nicotinamide Mononucleotide (NMN)
Nicotinamide mononucleotide, or NMN, is a naturally occurring molecule present abundantly in all living organisms. In the body, the molecule converts into NAD+ (nicotinamide adenine dinucleotide) — a critical coenzyme in metabolism, DNA repair, cell energy generation, and ROS (reactive oxygen species) disposal. When NAD+ levels drop over time with age, the aging process is more likely to happen faster following the deterioration and dysfunction of cells.
Supplementing the body with NAD+ through consuming NMN may help mitigate specific effects of aging, so our chances of living longer are more likely. Another benefit of NAD+ in the battle against aging is improving cardiovascular health. In a study on rodents, scientists have discovered that NAD+ can reduce blood flow, preventing heart failure. Another study showed that injecting NMN can significantly bring down triglyceride levels in blood by 75 percent after three hours. Despite ongoing research about NMN’s efficacy and safety in humans, the molecule is believed to be a game changer for maintaining longevity as it can enhance many health aspects. It also benefits sleep and enhances insulin sensitivity in prediabetic women.
Ideal Dosage: 1 gram every morning.
3. BPC-157
Another longevity supplement that captures the attention of health-conscious people is BPC-157. BPC-157 is the abbreviation of Body Protective Compound 157 — a peptide derived from the human gastric juice. It is proven to be effective in maintaining the integrity of the stomach lining and encouraging the formation of blood vessels. Therefore, most people turn to the peptide as a remedy to promote gut health and resolve several digestion issues, such as ulcers, leaky gut syndrome, irritated bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), and Crohn’s disease.
However, these are not the only noteworthy benefits of BPC-157. The peptide has sparked many debates regarding its multifaceted potential in the battle against aging. With abundant antioxidants and anti-inflammatory properties, BPC-157 is critical for reducing oxidative stress and lowering the risk of age-related diseases. As the body’s repair mechanism deteriorates with old age, the regenerative effects of BPC-157 indicate that it may help patch up damaged tissues and generate new ones more quickly. This is especially valuable for seniors experiencing injuries to their tendons and ligaments. The peptide helps heal injuries faster while upholding tissue integrity over time.
Ideal Dosage: consult with your doctor to determine the appropriate dosage.
4. Resveratrol
Resveratrol is a natural compound that contains a high concentration of antioxidants. The compound can be sourced from grapes, plums, apples, blueberries, cranberries, and peanuts. It can be found in red and white wines, a well-known byproduct of fermented grapes, as the skins and seeds of grapes have generous amounts of resveratrol.
What are the life-prolonging benefits of resveratrol? Resveratrol is a stimulator of sirtuins. Sirtuins are collective proteins posing crucial roles in aging, from protecting genome integrity to regulating metabolism and modulating oxidative stress. Alleged longevity benefits of resveratrol include:
- Decreasing bad cholesterol levels.
- Lowering blood pressure.
- Slowing cognitive decline.
- Easing joint pain.
- Increasing insulin sensitivity.
- Suppressing cancerous cells.
Ideal Dosage: 1 gram every morning.
5. Spermidine
Spermidine is a natural polyamine compound concentrated in food sources like cereals, soy products, legumes, aged cheese, whole grains, and shellfish, with a Mediterranean diet conferring the most spermidine than other diet regimens. The sole reason why spermidine has emerged as a longevity booster is its miraculous rejuvenation mechanisms at a cellular level. Spermidine has been proven to have the ability to delay human aging by stimulating the cells to repair and regenerate. It is a primary trigger in making cells more adaptive to stress and external factors. Although more research is needed to fully understand spermidine’s cellular regeneration, many scientists are hopeful that the compound can pave the way for more advanced approaches to attaining longevity and healthspan.
Ideal Dosage: 1 mg every morning.
6. Metformin
Although Metformin is a prescription medication for people with type-2 diabetes, the drug has stirred a significant number of discussions about whether it may lengthen life expectancy. Several studies have disclosed that the diabetes drug indeed increases the lifespan of animal models, with other evidence showing that people treated with Metformin live longer than those who are not. The medication is alleged to have many healthful benefits, including improving insulin sensitivity, reducing the risk of heart disease, and preventing cancer. Since Metformin is a medication appointed for patients with type-2 diabetes, it is not sold widely, nor can it be taken like other common supplements. It is best to consult your doctor to find out if you are allergic to Metformin before adding it to your supplemental regimen. Despite being generally safe, consuming Metformin in excess can cause upset stomach, nausea, vomiting, and diarrhea.
Ideal Dosage: 800 mg every evening.
7. Quercetin and Fisetin
Quercetin and fisetin are water-soluble flavonoids that encompass high potential in increasing longevity. The human body can’t produce quercetin and fisetin but has to source them from various vegetables and fruits, such as grapes, red onions, berries, apples, persimmons, kiwis, broccoli, kale, tomatoes, etc. When stacked together, the duo is considered a powerful longevity tool, allowing people to fight against health conditions and diseases that come with aging. When we age, our body cells die at faster rates. This leads to a phenomenon of senescent cells, dead cells that won’t die off but do not also pose benefits. Quercetin, hand in hand with fisetin, can speed up the disposal of senescent cells, leaving a clean slate for new cells to regenerate. Fisetin alone can eliminate up to 70 percent of senescent cells without harming healthy cells.
Ideal Dosage: 500 mg every morning.
8. Coenzyme Q10 (CoQ10)
Coenzyme Q10, shortened as CoQ10, is expected to be a new factor in longevity due to its impressive influence on genes partaking in inflammation and aging. As an essential component of the mitochondrial system, consuming CoQ10 can help the functions of mitochondria rebound, delaying the aging process. Despite promising results, many scientists are still determining the enzyme’s anti-aging ability to slow aging, as several studies come up with conflicting outcomes.
Ideal Dosage: unknown.
Bottom Line
Supplements have slowly and steadily made an ample mark on our modern lives, allowing us to proactively take control of our health and plug the nutrient gaps. Various dietary supplements are available in drugstores and supermarkets, each dedicated to a distinct purpose. Whether you want to improve general health or increase longevity, it is always best to consult a doctor to assess dosage to avoid supplemental clashes and unwanted side effects.
References
- Heath AK, Kim IY, Hodge AM, English DR, Muller DC. (2019). Vitamin D Status and Mortality: A Systematic Review of Observational Studies. International Journal of Environmental Research and Public Health.
- Jahan F, Bagchi RA. (2021). Enhancing NAD+ Metabolome in Cardiovascular Diseases: Promises and Considerations. Frontiers in Cardiovascular Medicine.
- Kimura S, Ichikawa M, Sugawara S, et al. (2022). Nicotinamide Mononucleotide Is Safely Metabolized and Significantly Reduces Blood Triglyceride Levels in Healthy Individuals.
- Yoshino M, Yoshino J, Kayser BD, Patti GJ, Franczyk MP, Mills KF, Sindelar M, Pietka T, Patterson BW, Imai SI, Klein S. (2021). Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science.
- Gertz M, Nguyen GT, Fischer F, Suenkel B, Schlicker C, Fränzel B, Tomaschewski J, Aladini F, Becker C, Wolters D, Steegborn C. (2012). A molecular mechanism for direct sirtuin activation by resveratrol. Public Library of Science One.
- Grabowska W, Sikora E, Bielak-Zmijewska A. (2017). Sirtuins, a promising target in slowing down the aging process. Biogerontology.
- Soukas AA, Hao H, Wu L. (2019). Metformin as Anti-Aging Therapy: Is It for Everyone? Trends in Endocrinology and Metabolism.
- Zhu Y, Doornebal EJ, Pirtskhalava T, Giorgadze N, Wentworth M, Fuhrmann-Stroissnigg H, Niedernhofer LJ, Robbins PD, Tchkonia T, Kirkland JL. (2017). New agents that target senescent cells: the flavone, fisetin, and the BCL-XL inhibitors, A1331852 and A1155463. Aging.
If you have questions about longevity supplements or any health problems discussed here, contact us and learn more.
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