Of the multitude of supplements touted for anti-aging properties the following have some scientifically backed potential, minimal risk and affordable cost:
NAD+ boosters — the popular ones are Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). Typically used in daily doses between 250mg and 1g these vitamin B3 derivatives aim to boost intra-cellular NAD+, an important coenzyme involved in cellular energy production, DNA repair, hormone signalling and inflammation. Levels decline with ageing, so boosting to more youthful levels makes sense. Although there is human evidence that these drugs can increase NAD+ levels in some tissues, to date there is little convincing data of an anti-ageing effect in humans — research is ongoing.
Trimethylglycine (TMG or Betaine anhydrous) — 500mg to 1.5g daily. Taking NR or NMN can deplete methyl groups; TMG is a methyl donor capable of replacing these groups. Methylation is involved in making neurotransmitters, cell division, cellular energy production and DNA expression (epigenetics), among other things. The body has a natural “methyl pool” to permit these biochemical processes — emptying the pool can therefore be harmful and TMG protects against that possibility.
Creatine monohydrate — 5g daily. Supplementation has potential to delay the loss of muscle mass and to help delay the onset of several neurodegenerative diseases including Alzheimer’s, Parkinson’s, Huntington’s and amyotrophic lateral sclerosis in patients at risk. Research also shows promising effects in congestive heart failure, insulin resistance and cancer treatment.
Psyllium seed husk — 5g to 10g daily. Higher daily fibre intake reduces the risk of cardiovascular disease and is inversely correlated with all-cause mortality. Fruits, vegetables, peas, beans and grains are great sources of fibre. Ensuring intake of both soluble and insoluble fibre is important. Psyllium seed husk supplementation is a great way to boost soluble fibre intake — it has a prebiotic effect and promotes bacterial short-chain fatty acid production in the bowel, the health benefits of which appear to be vast.
Collagen peptides — 10g daily. Oral consumption of hydrolysed collagen peptides has been objectively shown to slow skin ageing, decrease the formation of skin wrinkles and improve skin hydration and health. Skin collagen content starts decreasing around age 20, so beginning supplementation early may mitigate age-related skin changes. There is some evidence that the benefits of oral supplementation may go beyond skin health.
Boron — 2mg daily. Boron is an important trace mineral essential for growth and maintenance of bone, wound healing, magnesium absorption, inflammation reduction (including hsCRP reduction), cognitive performance and even protection from certain kinds of cancer, including prostate, cervical and lung.
Lithium — 1mg daily. The dose recommended here is a fraction of that prescribed in psychiatry, hence its availability as an over-the-counter supplement at this dose. Lithium supplementation has been shown to extend health and lifespan in many animal models. Human observational studies show adverse health outcomes and elevated mortality in populations with lower lithium water levels.
Calcium AKG — 1g daily. Over the age of 40 humans begin producing less alpha ketoglutarate (AKG). AKG is particularly important for mitochondrial energy production and bone and muscle health. Unfortunately AKG cannot be obtained from food. Attaching supplemental AKG to calcium seems to permit meaningful therapeutic effect. Ca-AKG has been shown to extend health span and lifespan in worms and mice. There is some human evidence that Ca-AKG can reduce the risk of frailty and increase health span and potentially lifespan.
CoQ10 — 100mg daily. This endogenously made molecule is essential for mitochondrial energy production, but levels fall during ageing. Supplementation has shown anti-ageing benefits, particularly in conditions where there is high oxidative stress. Improved outcomes have been demonstrated with its use in cardiovascular and metabolic diseases.
Magnesium — 400mg daily. Essential for protein building, muscle and nerve function, blood pressure control and bone health. It is estimated that 50% of Americans do not get enough magnesium from diet alone. Magnesium supplementation may also help prevent dementia.
Vitamin D3 — 2,000 to 5,000 IU daily. Vitamin D deficiency affects 20% to 100% of various populations and adults aged over 50 are particularly prone. Low vitamin D levels are associated with cognitive decline, Alzheimer’s and vascular dementia as well as with depression, osteoporosis, cardiovascular disease, hypertension, diabetes, immune dysfunction and cancer incidence. Although there is still no consensus whether vitamin D supplementation to achieve normal levels can improve outcomes it seems prudent to supplement. While deficiency is common, vitamin D toxicity is rare at the doses recommended here. To be safe serum levels should be checked if using higher than 5,000 IU for a prolonged period.
Glucosamine sulphate — 2g daily. Apart from its potential to mitigate joint pain and promote cartilage repair in osteoarthritis, glucosamine has more widespread anti-inflammatory properties which appear to confer lower all-cause mortality in those taking it. Glucosamine has been shown to lower serum C-reactive protein (CRP) in those with joint inflammation by 23% compared with placebo. There is evidence that it promotes cellular autophagy (cellular recycling of amino acids — associated with improved cellular function lower cancer risk). Glucosamine supplementation has also been shown in large observational studies to reduce the rate of death from cancer, cardiovascular, respiratory and digestive diseases.
Taurine — 2g daily. Taurine is a semi-essential micronutrient which plays an important role in ageing. Levels decline with age but restoring taurine levels with supplementation has led to increases in lifespan in worms and mice and health span in monkeys. The effect is likely due to reduced cellular senescence, suppression of mitochondrial dysfunction and decreased DNA damage. Long-term clinical trials in humans are awaited.
Hyaluronic acid — 200mg daily (preferably high-molecular weight). Oral high-molecular weight hyaluronic acid has benefits beyond reduced skin wrinkles. It improves wound healing and has the potential to protect against respiratory diseases and cerebral dysfunction. Hyaluronic acid contains acetyl-glucosamine (not the same as glucosamine sulphate, which also extends lifespan), a substance shown to extend lifespan in many organisms.
Glycine + NAC — 10 to 15g glycine and 3g or more of NAC both in divided doses to boost glutathione, reduce oxidative stress, mitigate mitochondrial dysfunction and inflammation as well as improve physical and mental function. Even if used without NAC, glycine has numerous health benefits including improved collagen turnover and methionine balance (mimicking methionine restriction, a known lifespan-enhancing intervention in various organisms).
Melatonin — 300mcg at night. Melatonin does not only promote good sleep. It is an anti-aging hormone with anti-oxidant and anti-ageing properties. Regular daily doses greater than 300mcg are probably unnecessary unless there are severe sleep issues, where doses up to 5mg may be helpful.
Vitamin K2 as MK7 — 150 to 300mcg daily. Beneficial effects in osteoporosis, cardiovascular disease, inflammation and cancer have been proposed.