I-LONGEVITY Protocol: Anti Aging Guide to Help People Prevent and Reverse Aging (2025)
Consumers spend hundreds of billions annually on supplements and various
“anti-aging” treatments. However, search engine results for "anti-aging" are
largely dominated by skin care products and beauty guides. In reality,
anti-aging science goes far beyond skin deep. To clarify this complex field, we
have compiled insights from over 1,000 scientific studies to demystify the true
scope of anti-aging and longevity medicine.
Here's what you'll find inside:
Conventional medicine focuses on treating the symptoms of injury, illness or disease. This passive system of treatment can extend lifespan but does not proactively improve health, leaving millions of people with a poor quality of life in their later years and the associated economic challenges they face.A proactive, accessible approach to treatment that reduces the risk of age-related chronic diseases, extends healthy human lifespan, and improves quality of life in later life.
In September of 2019, the MIT Technology Review published “The Longevity
Issue” with a MASSIVE black heading on a snow-white cover and announced,
“OLD AGE IS OVER!” and in a font much smaller underneath are the following
words: “IF YOU WANT IT.”
The term epi means above or in addition to and epigenetics
describes the study of gene expression regulation that
cannot be directly attributed to changes in the DNA
sequence. Ultimately, epigenetics represents one of the
most fascinating and exciting areas of modern medical
research.
The study found an increase in the risk of total mortality with higher ultra-processed food consumption. The positive associations were mainly driven by meat/poultry/seafood based ready-to-eat products, sugar and artificially sweetened beverages, dairy based desserts, and ultra-processed breakfast foods.
An article by the New York Times (2016) titled "How the Sugar Industry Shifted
Blame to Fat" suggested that the sugar industry paid
scientists in the 1960s to play down the link between
sugar and heart disease and promote saturated fat as
the culprit instead, newly released historical
documents show.
In June 2024, The Lancet Regional Health–Europe published a study indicating a positive association
between the intake of ultra-processed plant-based foods and the risk of CVD and mortality. Conversely,
consuming non-ultra-processed plant-based foods was
negatively associated with these risks.
The study, which analyzed data from nearly 127,000 individuals aged 40 to 69 in the UK Biobank with a median follow-up of nine years, found that each 10 percent increase in the proportion of total energy intake from ultra-processed plant-based foods was associated with a 5 percent increase in the risk of CVD and a 6 percent increase in the risk of coronary heart disease. Moreover, the risk of mortality from CVD increased by 12 percent.
Related:
Carnivore Diet vs Plant Based Diet
iii. Garlic, berries, turmeric, and green tea could
lower your biological age
In a 2025 paper published in the journal
Aging, researchers found that higher intake of methyl adaptogen
foods was associated with reductions in epigenetic age (EA),
but did not establish a causal effect.
The Methylation Diet and Lifestyle Study (MDLS), found that
garlic, berries, turmeric, and green tea could lower your
biological age. These foods are rich in nutrients called
methyl adaptogens, which may protect your cells and improve
long-term health.
The study looked at middle-aged men who followed a special diet for nine weeks. Those who ate more methyl adaptogen foods showed signs of younger, healthier cells, even if their weight didn’t change. Garlic, berries, colorful vegetables, and leafy greens were among the most helpful.
While the study was small and focused only on men, the results suggest that your diet can impact how your body ages. Adding more of these foods to your meals may be an easy way to support better health as you get older.
Study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
Walking 7,000 Steps Daily Cuts Risk of Death, Cancer Death, Heart Disease, Dementia, Depression & Diabetes. Landmark meta‑analysis (Lancet 2025) of nearly 1 million people finds walking reduces death risk by almost half and protects against many major diseases.
Related: Muscle Mass - The Key to Longevity
i. Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults - 2025 Study
A 2025 study, published in the journal Sleep Health, shows that eating the recommended five cups of fruits and vegetables a day can lead to better sleep that same night. Researchers found a 16% improvement in sleep quality for those who added more produce to their diet.
The study tracked young adults who recorded their meals and wore sleep monitors. Those who ate more fruits, vegetables, and healthy carbs like whole grains experienced deeper, more restful sleep with fewer wakeups during the night.
Experts say even one day of healthy eating can make a difference. Adding more fruits and vegetables to your meals may be a simple, natural way to improve your sleep.
Those who had higher levels of physical activity and slept an optimal number of hours had the slowest cognitive decline. Overall, the data suggested that higher-intensity physical activity was not enough to mitigate the rapid cognitive decline that is associated with insufficient sleep.
Related: Why Hitting Snooze Is Wrecking Your Sleep and Energy Levels
“Immune aging may help explain why older people tend to benefit
less from vaccines and why they have more serious complications
associated with infections like COVID-19,” Erik Klopack, Ph.D., a lead author of the study and a postdoctoral scholar at
the Leonard Davis School of Gerontology at the University of
Southern California.
As part of the Cardiovascular Health Study, 5,749 adults aged 65 years
and older from 4 US field centers for 25 years were followed. In older
adults, higher social network scores are significantly associated with
longer life expectancy and disability-free life expectancy. (Bhatia 2023)
This prospective cohort study included 6,670 women from the Women's
Health Initiative Memory Study who were cognitively unimpaired at
enrollment; showed that improving social support may reduce risk of
MCI (mild cognitive impairment) and dementia in older women. (Posis 2023)
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
What is the difference between intermittent fasting and diets? Diets tell you what to eat, intermittent fasting focuses on when to eat.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Food for Thought: Scurvy, pellagra, and beriberi were once thought
to be infectious and were finally recognized as nutritionally
linked. Scurvy is a deficiency of vitamin C, Pellagra is a
deficiency of niacin, more commonly known as vitamin B3, and
Beriberi is a deficiency of thiamine, more commonly known as vitamin
B1.
Researchers found that taking a daily vitamin D3 supplement helped
protect DNA from damage. In the study, people who took vitamin D
had less shortening of their telomeres — the protective caps on
DNA that naturally wear down as we get older. That damage is
linked to aging and some chronic diseases.
The study followed over 1,000 adults for four years. Those who took 2,000 IU of vitamin D3 daily had almost three years less biological aging compared to those who took a placebo. Omega-3 supplements, which some participants also took, did not show the same benefit.
Experts say this adds to earlier research showing that vitamin D can reduce inflammation and support immune health. While more studies are needed, vitamin D may be a simple way to support healthy aging.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R). Before starting a supplement, talk to your doctor about the right dose for you.
“The randomized controlled studies performed on menopausal women of various ethnicities and health statuses suggest that combined vitamin D and vitamin K supplementation may be more beneficial for the prevention and potential treatment of age-associated diseases including CVD and osteoporosis than either supplementation alone.
We would recommend to take at least 1,000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
A study in 2022 suggests that taking 250 mg/day of NMN can significantly increase and sustain the levels of NAD+ in the blood, without adverse side effects.
c.
Omega-3 Fatty Acids
Omega-3 fatty acids reduce inflammation, enable the immune system to
carry out its tasks, and help the brain and eyes to function properly.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value). TOTOX value stands for total oxidation value.
Safety of Omega-3s
The IOM (Institute of Medicine) did not establish a UL (Tolerable Upper Intake Level) for any omega-3s, although it noted that high doses of DHA and/or EPA (900 mg/day of EPA plus 600 mg/day DHA or more for several weeks) might reduce immune function due to suppression of inflammatory responses. Doses of 2–15 g/day EPA and/or DHA might also increase bleeding time by reducing platelet aggregation.
We recommend taking a maximum of 1 gram of omega-3 per day. Higher amounts could be risky, because EPA and DHA are both polyunsaturated fats (PUFAs) and, like linoleic acid (LA), are susceptible to oxidation and the production of dangerous aldehyde metabolites.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage.
Most of the existing research used 1-3 grams daily, which is the
amount most bodybuilders use.
The key to remember is that it's best to get taurine and other nutrients from whole foods and, if necessary, via high-quality supplements — not synthetic energy drinks. Energy drinks are not a safe source of taurine.
Leukemia Stem Cells Use Taurine as Fuel to Grow and Spread - Nature 2025
According to another research published in the June 2023 issue of
the journal Science, the semi-essential amino acid taurine appears to play an
important role in longevity and healthy aging. This isn’t just
another ordinary experiment and a report, but a series of
experiments at various levels of detail showing that taurine
may be the real deal and promote anti-aging.
Click here to buy Bioavailable Curcumin
We show in this review evidence of the relationship of
magnesium with all the hallmarks of aging (genomic
instability, telomere attrition, epigenetic alterations, loss
of proteostasis, deregulated nutrient sensing, mitochondrial
dysfunction, cellular senescence, stem cell exhaustion,
altered intercellular communication, disabled autophagy,
dysbiosis, and chronic inflammation), which may positively
affect the human healthspan.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
CoQ10 is also part of Dr. David Sinclair’s supplement list.
Lastly, the interventions testing program (ITP) tested a similar
compound, MitoQ (a better absorbable nutrient based on coQ10), and
didn’t find a life extension effect (R).
Related: Best CoQ10 Supplements
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
Combining zinc with other important vitamins and minerals may also aid immune function.
The Minnesota Green Tea Trial (MGTT) is the largest and longest double-blind,
placebo-controlled, randomized intervention study that specifically
evaluated the effects of oral GTE (green tea extract) containing defined
quantities of EGCG on established biomarkers of breast cancer risk.
EGCG can be consumed by drinking green tea or taking concentrated supplements.
Because scientists aren’t sure how much EGCG is safe to take in pill
form, the best way to incorporate it into the diet is by drinking green
tea. One cup of green tea usually contains about 50 to 100 mg of EGCG.
An encouraging 2020 study shows that glucosamine and chondroitin, commonly used to treat
the pain and inflammation of arthritis, can also do “double duty” in
reducing the risk of heart disease and the risk of death from
cardiovascular disease conditions.
The study, conducted by researchers at West Virginia University (WVU)
and published in the Journal of the American Board of Family Medicine,
involved over 16,000 adults over age 40. After adjusting for age, sex,
race, education, smoking status, and physical activity, the researchers
came to a stunning conclusion.
They found that participants who took glucosamine and chondroitin daily for a year reduced the risk of death from any cause—by an astounding 39 percent. The supplementation also reduced cardiovascular deaths—including death from coronary artery disease, stroke, and other forms of heart disease—by 65 percent.
A 2023 meta-analysis of 26 RCTs (randomized controlled trials), showed that
Hydrolyzed Collagen supplementation significantly improved skin
hydration and elasticity compared to the placebo group.
Consuming spermidine-rich food lowers mortality associated with cardiovascular diseases and cancer. Further, a
study published in The American Journal of Clinical Nutrition found a diet
rich in spermidine, at levels commonly found in the Western diet, lowers the risk of all-cause mortality:
“Spermidine showed the strongest inverse relation with mortality among 146 nutrients studied. The reduction in mortality risk related to a diet rich in spermidine (top compared with bottom third of spermidine intake) was comparable to that associated with a 5.7-y younger age. All of the findings apply to spermidine from dietary sources and to amounts characteristically found in the Western diet …”
Although the cocoa extract did not achieve statistical significance in reducing total cardiovascular events among these older adults, it did reduce CVD death by 27%. That should still encourage most adults to consume a bit more cocoa.
To highlight, a 10-fold decrease in pineal melatonin production in octogenarians compared to teenagers was observed, which results in a significant attenuation of the antioxidant, anti-inflammatory, and mitochondrial optimizing effects of melatonin. This has important consequences for the immune changes common over the course of aging, including immune senescence and inflammaging (inflammation associated with aging), which may be mediated by the effects of night-time pineal melatonin in resetting and resynchronizing immune cell mitochondrial function...
Hence, a vicious circle between melatonin production levels and aging seems to exist, since melatonin synthesis decreases with the age and, at the same time, the aging is worsened as a consequence of the melatonin deficiency.
A 2024 meta-analysis of 16 randomised controlled trials (RCTs), suggests that creatine monohydrate supplementation may
confer beneficial effects on cognitive function in adults, particularly
in the domains of memory, attention time, and information processing
speed.
In a 2023 research, published in Nutrition Reviews, found creatine supplementation enhanced memory performance in healthy
adults, particularly those aged 66 to 76 years. The study concluded:
“These beneficial effects from creatine supplementation on memory performance may be related to creatine’s ability to influence brain bioenergetics. For example, creatine elevates phosphocreatine and ATP levels and increases oxidative phosphorylation in synaptosomes and isolated brain mitochondria. In hippocampal neuron cultures, creatine stimulates mitochondrial activity.”
Blood homocysteine levels may be reduced by TMG supplementation.
Related: Synthetic Progesterone Linked to Increased Risk of Brain
Cancer
Can HRT Help Prevent Cardiovascular Disease in Women?
Cardiovascular disease is responsible for 1 in every 4 deaths in the U.S. It’s the leading cause of death in both men and women, and leads to more than 600,000 deaths across the country annually (CDC). It’s therefore critical that as the risk for cardiovascular disease increases with age, individuals find ways to optimize heart health.
HRT may not be prescribed for women primarily as a means for improving cardiovascular health, but this is indeed a powerful byproduct of the treatment. According to research published in the BMJ, women receiving HRT early after experiencing menopause had a significantly reduced rate of heart failure, myocardial infarction, and mortality overall. At the start of treatment, women on average were aged 50 and had been postmenopausal for seven months. Roughly half as many women using HRT experienced cardiovascular events compared to those in the control group. Additionally, these results did not correlate with an increased risk in any cancer [BMJ 2012].
Moreover, evidence shows that there is a clear benefit in using estrogen alone, with coronary calcium scores significantly reduced. This measures the buildup of calcium and other substances which can narrow or close the arteries, leading to cardiovascular issues. In particular, women under 60 who receive hormone therapy have a statistically significant reduction in coronary disease (Lobo 2013).
These aren’t the only positive outcomes of HRT, however. Hormone therapy has been commonly used as an osteoporosis preventative, which brings us to our next segment.
A meta-analysis (Lancet 2022) of 35 published studies that tracked
heart attacks and heart disease in men taking testosterone found
no association between testosterone and heart attacks and in
fact in most studies, men on testosterone had fewer heart
attacks.
TRT is an acronym for testosterone replacement therapy, sometimes called androgen replacement therapy. It’s primarily used to treat low testosterone (T) levels, which can occur with age or as a result of a medical condition.
But it’s becoming increasingly popular for non-medical uses, including:
This is all part of a completely natural process that starts in your late 20s or early 30s.
This gradual decrease in Testosterone often doesn’t cause any noticeable symptoms. But a significant drop in T levels may cause:
Your body can transform DHEA (Dehydroepiandrosterone) into
testosterone. Taking a DHEA may increase your testosterone levels. A
2013 study found that taking 50 milligrams (mg) of DHEA per day
raised the free testosterone levels of middle-aged adults undergoing
high-intensity interval training.
There are over 7,000 known peptides (aka short strings of amino acids) within the human body and though some may be similar, each is responsible for facilitating a different response and action within the body. All are very important to the health and wellness of your body. In fact, there are so many peptides that we have decided to dedicate an entire eBook to just peptide therapy. However, for the purposes of longevity, we will review 3 essential peptides that we believe are paramount in one’s quest to live longer, at optimal function:
Why is mTOR important? mTOR is responsible for both intracellular and
extracellular signals and serves as a central regulator of cell
metabolism, growth, proliferation and survival. In simple words mTOR
activation causes cells to age faster. The good news is that there are
ways that you can slow your and even inhibit mTOR. We ALL know that
severe caloric restriction is one of the ways to inhibit mTOR but this
is not sustainable, nor is it good for your body long-term. Luckily,
pioneers in lifespan and longevity have made an amazing discovery
called Rapamycin. The following background information is from an
organization that studies human lifespan.
Metformin is arguably the most well-known, and the most common
prescription drug that life-extension enthusiasts take in an effort to
slow down aging and extend lifespan.
In humans, metformin has been in clinical use for over 60 years, studied extensively, has a high safety profile, and is uniquely positioned to intervene several crucial pathways responsible for aging and age-related diseases (Barzilai et al., 2016). As recommended by the American Diabetes Association, due to its glucose-lowering effects, metformin monotherapy is the preferred first-line pharmacological action against type 2 diabetes (American Diabetes Association, 2019).
Metformin is a prescription drug that has been used for decades to
treat type 2 diabetes. It’s mechanism of action is different from
most diabetes drugs, given it improves insulin sensitivity (or
reduces insulin resistance).
In a 2024 study, published in Cell, gero-protective effects of metformin on monkeys were evaluated in a rigorous 40-month study. The results highlighted a significant slowing of aging indicators, notably a roughly 6-year regression in brain aging. Metformin exerts a substantial neuroprotective effect, preserving brain structure and enhancing cognitive ability. This research pioneers the systemic reduction of multi-dimensional biological age in primates through metformin, paving the way for advancing pharmaceutical strategies against human aging.
Aging is a complex process with various contributing factors. Ideally, an anti-aging supplement should address these factors synergistically, meaning the components work together for a stronger effect.
For example, alpha-ketoglutarate (AKG) can maintain the epigenome and improve mitochondrial health. AKG can work together with other substances that improve mitochondrial health, like fisetin and malate, or that improve the epigenome, like NMN and glycine.
But addressing the aging epigenome and mitochondria is not enough. You also need to tackle many other aging mechanisms, like protein accumulation and DNA damage.
So the ideal anti-aging supplement contains not just one or two substances that focus on one aging mechanism (like mitochondrial health or the NAD+ metabolism), but contains many substances that act on many aging pathways, and in a synergistic way.
A Holistic Approach
Let age be just a number.
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Target the root causes of aging with Liposomal Glutathione – the “master antioxidant," Nicotinamide Riboside (NR), and Resveratrol. This age-defying combination helps your cells clean up “dirty” DNA to increase energy production and reduce inflammation.
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LONGEVITY FORMULA CONTAINS:
Here's what you'll find inside:
Chapter 1: Introduction and Methodology
Chapter 2: What is Aging?
Chapter 3: Biological Age vs Chronological Age
Chapter 4: Causes of Aging and Hallmarks of Aging
Chapter 5: What is Cell Senescence?
Chapter 6: What is Epigenetics?
Chapter 7: Diet and Lifestyle for Anti Aging
Chapter 8: Best Scientifically Proven Anti Aging Supplements- Avoid Sugar and Ultra-processed Foods
- Mediterranean Diet and Vegetables
- Avoid Smoking and Alcohol
- Avoid Linoleic Acid (Omega-6 Fatty Acids) and Vegetable Oil
- Exercise, Resistance Training and Walking
- Quality Sleep
- Stress Management
- Social Support
- Caloric Restriction, Intermittent fasting (Time Restricted Eating) and Fasting
- Vitamin D3 and K2
- B Vitamins, Nicotinamide mononucleotide (NMN) and NAD Boosting Supplements
- Omega-3 fatty acids
- Glycine, NAC and Taurine
- Magnesium and Molecular Hydrogen
- Curcumin (Turmeric)
- CoQ10
- Vitamin C
- Zinc
- EGCG (Green Tea)
- Lutein and Zeaxanthin
- Glucosamine and Chondroitin
- Protein Powder and Collagen
- Spermidine
- Crocin (Saffron)
- Cocoa
- Creatine
- Melatonin
- Garlic
- TMG and Betaine
- Stem Cell Therapy for Anti-Aging
- Hormone Replacement Therapy
- Peptide Therapy for Anti Aging
- Exosomes for Anti Aging
- Metabolic Manipulation (mTOR Inhibitors) and Rapamycin
- Does Metformin Increase Life Expectancy?
Introduction
Can diet, lifestyle and anti aging supplements reverse your age? This comprehensive guide examines the latest, scientifically-backed anti-aging supplements and methods, drawing on over 1,000 references and studies. By exploring both the biological hallmarks of aging and the most promising interventions, this article aims to provide readers with practical, evidence-based insights into how to support healthy aging and potentially extend lifespan.
Conventional medicine focuses on treating the symptoms of injury, illness or disease. This passive system of treatment can extend lifespan but does not proactively improve health, leaving millions of people with a poor quality of life in their later years and the associated economic challenges they face.A proactive, accessible approach to treatment that reduces the risk of age-related chronic diseases, extends healthy human lifespan, and improves quality of life in later life.
Aging is an unavoidable part of life, marked by gradual changes in our bodies and minds. While there is no miracle cure to halt the passage of time, scientific interest in slowing the aging process and extending healthy lifespan has surged in recent decades. Researchers have identified numerous biological factors that contribute to aging, from genomic instability and mitochondrial dysfunction to nutrient deficiencies and chronic inflammation. As a result, the pursuit of effective anti-aging strategies—particularly through nutritional interventions and supplements—has become a major focus within the scientific community.
Modern AI tools like ChatGPT, Google’s Gemini, and Microsoft’s Copilot can be helpful starting points, but their responses are often generic and may lack the depth, accuracy or latest references you need for serious research.
If you’re in the anti-aging, longevity, or biohacking space, you’ve likely come across names like Bryan Johnson, David Sinclair, Siim Land and Dr Peter Attia. While these thought leaders share valuable strategies on social media, their protocols can be overwhelming for the average person.
We've delved into the research to provide you with more than just basic
advice. We've done the research, so that you don't have to. We'll not
only share supporting evidence, but also explain our methodology for
selecting the most valuable information.
We'll also analyse relevant studies, keeping in mind that new
research emerges constantly. We have filtered out all those unproven ‘internet noise’ out there in
the virtual world and have summarised the overwhelming information out
there into the following list of ‘actionable’ strategies.
By better understanding of root causes and staying committed to
prevention and evidence-based interventions, we can save our own lives.
That's what this guide is all about.
The process of human aging is a complex and multifactorial process. NAD, stem cells, nitric oxide, glutathione, vitamin B12, CoQ10, glycine, taurine, Alpha-KetoGlutarate (AKG), spermidine and testosterone decline as we age. Vitamin and mineral deficiencies are also common in older individuals.
We are pleased to introduce the I-Longevity protocol, designed to help
people to prevent and reverse aging.
Note: This article here is developed as a consumer guide and is
not meant to share the various technical theories related to anti
aging and longevity but to share practical preventive strategies
that we could put into action immediately. The goal of this article is to summarize the relevant, updated
and practical points so that you could have your personal
blue-print.
1. Methodology
a. How We Selected Our Anti-Aging Research
It would be impossible to review all the studies on the
internet; rather, we have focused on, curated and evaluated
the information that appear to have the greatest clinical
utility. The article will also be updated as and when there is
a newly discovered major research publication related to
anti-aging and longevity.
We’ve combed the internet, compiled the best references and
reviewed over 1,000 studies so that you don’t have
to. The selection or short-listing of the recommendations
below is based on the available scientific evidence retrieved
from scientific database such as PubMed and scientific search
engine such as Google Scholar.
a. How We Selected Our Anti-Aging Research
It would be impossible to review all the studies on the
internet; rather, we have focused on, curated and evaluated
the information that appear to have the greatest clinical
utility. The article will also be updated as and when there is
a newly discovered major research publication related to
anti-aging and longevity.
We’ve combed the internet, compiled the best references and
reviewed over 1,000 studies so that you don’t have
to. The selection or short-listing of the recommendations
below is based on the available scientific evidence retrieved
from scientific database such as PubMed and scientific search
engine such as Google Scholar.
b. Evidence Hierarchy
When interpreting and filtering scientific research, it’s
crucial to consider the hierarchy and quality of evidence. Not
all evidence is equal.
Cell culture findings carry less weight than results from
studies conducted on mice. Similarly, conclusions drawn from
mouse studies are surpassed by findings from human
studies.
Case studies and preliminary results from small-scale human
trials hold less significance than outcomes from umbrella
reviews, systematic reviews and meta-analysis*, randomised
controlled trials (RCTs), and more extensive, long-term
human trials.
*A systematic review is a review that collects, critically
appraises, and synthesizes all the available evidence to
answer a specifically formulated research question. A
meta-analysis, on the other hand, is a statistical method that
is used to pool results from various independent studies, to
generate an overall estimate of the studied phenomenon.
b. Evidence Hierarchy
When interpreting and filtering scientific research, it’s
crucial to consider the hierarchy and quality of evidence. Not
all evidence is equal.
Cell culture findings carry less weight than results from studies conducted on mice. Similarly, conclusions drawn from mouse studies are surpassed by findings from human studies.
Case studies and preliminary results from small-scale human trials hold less significance than outcomes from umbrella reviews, systematic reviews and meta-analysis*, randomised controlled trials (RCTs), and more extensive, long-term human trials.
2. What is Aging?
Aging is a natural process that everyone goes through, and while
there is no magic potion to stop the clock. However, it's
essential to note that there is no one-size-fits-all answer when
it comes to the effectiveness of anti-aging strategies, as they
can vary depending on individual health, age, and other factors.
The global anti-aging & longevity market size was estimated at
USD 63.60 billion in 2023 and is expected to grow at a compound
annual growth rate (CAGR) of 21.5% from 2024 to 2030. (R)
Longevity has two components. The first is how long you live,
your chronological lifespan, but the second and equally
important part is how well you live—the quality of your years,
this is called healthspan. Healthspan is typically defined as
the period of life when we are free from disability or disease.
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3. Biological Age vs Chronological Age
a. The Two Clocks of Aging
When asked how old you are, you likely answer based on the
number of years that have passed since you were born. That
would be your chronological age.
But maybe your doctor says you have the physical conditioning of a 21-year-old. This would be considered your biological age, regardless of how many years ago you were born.
Your chronological age will always be an easy-to-determine number, while your biological age depends on a number of variables that can change on a continuing basis.
Also known as physiological or functional age, biological age differs from chronological age because it takes into consideration a number of factors other than just the day you were born.
The actual number comes down to different biological and physiological development factors. Some of these include:
We are interested in your 'biological age' and in Healthspan
rather than Lifespan, which means that you LIVE - HEALTHIER -
LONGER. This is better than chronologic age and Longevity
because it just means a long life with no regard to your quality
and function.
But maybe your doctor says you have the physical conditioning of a 21-year-old. This would be considered your biological age, regardless of how many years ago you were born.
Your chronological age will always be an easy-to-determine number, while your biological age depends on a number of variables that can change on a continuing basis.
The difference between the two can be surprising and
definitely worthy of further exploration.
b. What is Chronological Aging?
Your chronological age is the amount of time that has
passed from your birth to the given date. It’s your age in
terms of years, months, days, etc. This is the primary way
people define their age.
It’s also a primary risk factor for chronic diseases, mortality, and any impairments to bodily functions, such as hearing and memory.
The basic idea behind biological aging is that aging occurs
as you gradually accumulate damage to various cells and
tissues in the body.It’s also a primary risk factor for chronic diseases, mortality, and any impairments to bodily functions, such as hearing and memory.
c. What is Biological Aging?
Also known as physiological or functional age, biological age differs from chronological age because it takes into consideration a number of factors other than just the day you were born.
The actual number comes down to different biological and physiological development factors. Some of these include:
- chronological age
- genetics (for example, how quickly your body’s antioxidant defenses kick in)
- lifestyle
- nutrition
- diseases and other conditions
Using these guidelines along with various mathematical
models, medical professionals can figure out what age your
body “acts” like it is.
d. Why Biological Age Matters More
While chronological age is a factor, you may not end up having
the same biological age as your chronological age.
For example, if you’re a 28-year-old male who doesn’t
exercise, only eats high-fat foods, and has smoked five packs
of cigarettes per day for the last 10 years, it’s likely you
would have a biological age of greater than 28 years.
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Image credit: Longevity.technology |
The comprehensive analysis of global health data from over
180 countries has found that the average person now spends
9.6 years—nearly an entire decade—of their extended life
managing disease and disability. According to the research published in JAMA Network Open, women are
especially affected by this health disparity, experiencing
a mean difference of 2.4 years of more compromised health
than men.
The promise of modern medicine has always been simple:
more years of life. But a 2024 international study suggests a cruel irony—we’re living longer, only to
spend those extra ye
ars struggling with debilitating health conditions.
4. Causes of Aging
The process of aging is not a simple single dimensional
change.
In order to guide and provide a framework for ageing
research and discussion, the landmark 2013 Hallmarks of Aging study identified 9 factors that contribute to health
decline in advancing age: genomic instability, telomere
attrition, epigenetic alterations, loss of proteostasis,
deregulated nutrient-sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered
intercellular communication.
The review was updated (Cell 2023) by the same authors in 2023 to
include 12 hallmarks of aging:
- genomic instability,
- telomere attrition,
- epigenetic alterations,
- loss of proteostasis,
- deregulated nutrient-sensing,
- mitochondrial dysfunction,
- cellular senescence,
- stem cell exhaustion,
- altered intercellular communication,
- disabled macroautophagy, (new)
- chronic inflammation, and (new)
- dysbiosis. (new)
a. Can We Slow Down Aging?
While aging is inevitable, increasing the human lifespan and
slowing the aging process has been a focus of scientific
research for decades. If aging is reversible, then maybe
heart disease, cancer, diabetes, Alzheimer's or other
chronic disorders are reversible as well.
While mainstream media often portrays a lack of scientific
evidence to substantiate the efficacy of diet, lifestyle and
specific supplements, this narrative is not entirely
accurate.
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Credit: ACS Chem. Neurosci. 2024 |
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| Credit: ACS Chem. Neurosci. 2024 |
b. Hallmarks of Aging and Hallmarks of Cancer
A comparison of the Hallmarks of 'Aging' vs the Hallmarks of
'Cancer' (Cancer Discov 2022) reveals significant overlap between the two hallmarks.
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| Source: Cell 2023 |
5. What is Cell Senescence?
Senescence is defined as biological aging and the
gradual deterioration of functional characteristics in a
living organism. There is a loss of the cell’s power to
divide and grow.
This may seem like a natural life cycle pattern,
however, the problem is these cells are not alive, nor
dead. They are providing no benefit to your body, in
fact, they are creating destruction of healthy cells
leading to inflammation, the precursor to all
dysfunction and disease. For this reason, these cells
are also referred to as “zombie cells’’.
a. Why Are Senescent Cells Harmful?
Below are a few examples of the damage these “zombie
cells” cause to your body:
- Interfere with organ function (heart, brain, liver, kidney, skin…)
- Create age related diseases (cardiovascular, kidney, diabetes…)
- Shorten healthy lifespan (decrease function and create disease)
- Accelerate degeneration (damage causes breakdown)
- Damage organs (colon, blood vessels, nervous system…)
- Triggers inflammation causing problems (high blood pressure, elevated cholesterol, elevated blood sugar….)
You have probably heard that inflammation is a
precursor to all diseases. In a nutshell, all healthy
aging and longevity strategies focus on countering
chronic latent inflammation.
Chronic inflammation and an impaired immune system
accelerate cell death, which can be proven by
measuring biomarkers such as telomeres, inflammatory
markers, hormones, neurotransmitters, and many
others.
b. How to Eliminate Senescent Cells
Senescent cells can be eliminated with a combination
of diet, specialized nutraceuticals, peptides,
medications and exosomes, since eliminating senescent
cells is critical to any effective longevity strategy
when the goal is to improve healthy lifespan, and
quality of life.
c. Senolytics for Anti Aging
The medications that are the key players in the
clearing of senescent cells are called SENOLYTICS.
Senolytics, also called geroprotectors, are substances
that are used to halt or reverse cellular aging.
Researchers identified a novel class of (senolytic)
drugs that delay several age-related symptoms in mice.
The results demonstrate the ability of compounds with
potential to extend healthy life. (NATIONAL Health
Institute, September 12, 2017)
Studies published as early as 2018 ” reveal that just
a few senescent cells transplanted into young mice
result in persistent physical decline, a
characteristic of aging. There was an obvious
acceleration of aging in these mice just by
inoculating them with “old” senescent cells.
When these mice were given senolytic compounds to
remove the senescent cells, there was an obvious
alleviation of physical decline and an extended
lifespan, which equated to living 36% longer.
Imagine the opportunity to add 36% more productive
years to your life!
Let’s do the math. Say the average US lifespan is 76
years old; that means we could potentially add
another 27 productive years? Now this is what we
mean by elongating your “HEALTHSPAN”!
6. What is Epigenetics?
Epigenetics (the study of epigenomes) describes the way
our specific behaviors (e.g., lifestyle choices including
how much alcohol we drink, or whether we use a water
filter) and environmental factors (e.g., air pollution)
can alter the way our genes work.
a. How Does Epigenetics Affect Your Health?
Genetics are responsible for only 10% of all human
disease, while the remaining 90% are triggered by
environmental factors (Exposome and Exposomics, CDC).
Epigenetic changes can be extremely impactful, often
passed on from generation to generation, yet they are
reversible, and do not alter the DNA sequence (although
they do change how our bodies READ a DNA sequence).
A bit confusing? Think of it this way: The way our
epigenomes are affected by our external environment
represents the interaction between our environment and the
process of adaptation that all living systems use to adapt
and thrive.
Still confused, let us describe it to you in this way:
Smokers have lower DNA methylation than non-smokers (in
the AHRR gene, which mediates toxicity, and epigenetic
adaptation). However, this epigenetically-altered DNA
response is often reversed after a smoker kicks the habit.
b. The Dutch Hunger Winter: Proof Epigenetics Shapes Generations
The epigenetic marks, or modifications, that we each pick
up in life, do not cause any adaptations to DNA
itself.
Though sometimes temporary, epigenetic marks can still be
inherited from cell to cell, as cells divide and
reproduce, and that is then passed down through
generations, possibly to the detriment of our offspring,
depending on what those epigenetic adaptations might
be.
Here is an example: a famed epigenetic study conducted in
the Netherlands studied children born during “The Hunger
Winter” of 1944-1945, where food was severely
rationed.
Parents suffered a vastly decreased caloric intake, which
impacted their children, notably. Children became
significantly more likely to develop cardiovascular
disease, diabetes, and obesity, partly a result of the
epigenetic adaptations made to the fetus’s intrauterine
environment, because of these environmental stressors.
c. The Power of Lifestyle: Rewrite Your Genetic Future
Did you know that six months of aerobic exercise, can
positively alter whole-genome DNA methylation in skeletal
muscle, and adipose (fat) tissue, directly influencing
more effective lipogenesis (fat loss)?
A body of evidence also supports the idea that a clean
diet can: Reverse abnormal gene activation or gene
silencing, using bioactive dietary compounds (e.g.,
garlic, soy products, herbs, and cruciferous vegetables),
with clear indicators that many nutritional compounds have
epigenetic targets in cancer cells.
7. Diet and Lifestyle for Anti Aging
Nutrition, exercise, proper sleep and stress
reduction are very important methods to extend
lifespan.
i. 2024 Longevity Research
A 2024 review aims to summarize recent findings on the dietary factors influencing chronic diseases and longevity, primarily from large cohort studies.
1. Weight Management. Maintaining a healthy weight
throughout life is pivotal for healthy aging and
longevity, mirroring the benefits of lifelong, moderate
calorie restriction in today's obesogenic food
environment.
2. Food. The specific types or food sources of dietary
fat, protein, and carbohydrates are more important in
influencing chronic disease risk and mortality than their
quantity.
3. Healthy Diets. Some traditional diets (e.g., the
Mediterranean, Nordic, and Okinawa) and contemporary
dietary patterns, such as healthy plant-based diet index,
the DASH (dietary approaches to stop hypertension) diet,
and alternate healthy eating index, have been associated
with lower mortality and healthy longevity.
These patterns share many common components (e.g., a
predominance of nutrient-rich plant foods; limited red and
processed meats; culinary herbs and spices prevalent in
global cuisines) while embracing distinct elements from
different cultures.
4. Combining a healthy diet with other lifestyle factors.
This could extend disease-free life expectancies by 8-10
years.
ii. Habits that Reduce Mortality - 2023 Research
Researchers examined the data of nearly 720,000 military
veterans ages 40–99, who were followed over time. Those
who adopted eight healthy habits saw a 13% reduction in
mortality compared to those who did not.
The eight habits are: being physically active, being free
from opioid addiction, not smoking, managing stress,
having a good diet, not regularly binge drinking, having
good sleep hygiene, and having positive social
relationships.
This research was presented in July 2023 at the American Society for Nutrition’s annual
conference in Boston (SciTechDaily).
iii. Diet and Heart Health - 2021 Study
Studies showed the critical role of diet in cardiovascular
health.
An analysis by the Institute for Health Metrics and Evaluation
attributed 30 percent of cardiovascular disease deaths in
2021 to poor diet. This finding aligns with broader
research suggesting that more than two-thirds of heart
disease-related deaths worldwide are linked to food
choices, according to the European Society of Cardiology.
iv. Diet and Stroke Risk - 2019 Study
A 2019 study found that healthy lifestyle choices could reduce the risk of stroke—a cardiovascular event when blood supply to the brain is cut off or when a blood vessel in the brain bursts—by 80 percent, with diet identified as the most influential factor.
v. Diet and Sleep Health - 2025 Study
A 2025 study, published in the journal Sleep Health, shows that eating the recommended five cups of fruits and
vegetables a day can lead to better sleep that same night.
Researchers found a 16% improvement in sleep quality for
those who added more produce to their diet.
The study tracked young adults who recorded their meals and wore sleep monitors. Those who ate more fruits, vegetables, and healthy carbs like whole grains experienced deeper, more restful sleep with fewer wake-ups during the night.
The study tracked young adults who recorded their meals and wore sleep monitors. Those who ate more fruits, vegetables, and healthy carbs like whole grains experienced deeper, more restful sleep with fewer wake-ups during the night.
a. Avoid Ultra-processed Foods and Sugar
At this point, there is simply no question that processed
foods that are high in sugar and low in fiber are unhealthy.
i. Avoid Ultra-Processed Foods
1. Ultra-Processed Foods Linked to 32 Health Risks -
2024 Umbrella Review
A 2024 umbrella review* (BMJ) of the literature confirmed what multiple
studies have shown — the higher your intake of
ultraprocessed food, the higher your risk of adverse
health outcomes.
The analysis, which included 14 meta-analysis studies,
45 unique pooled analyses and 9,888,373 participants,
found direct associations between 32 health parameters
and exposure to ultra processed food, including metabolic dysfunction, cancer, mental,
respiratory, cardiovascular and gastrointestinal issues,
as well as all-cause mortality.
*Umbrella review: An umbrella review, or a review of
reviews, is a systematic review that only considers
other systematic reviews as an eligible study type for
inclusion. An umbrella review compiles evidence from
multiple existing reviews and is one of the strongest
and highest levels of evidence.
2. Ultra-Processed Foods and Death Risk
(34-Year Study) - 2024
Another 2024 study, Fang and colleagues (BMJ 2024) evaluated the relation between ultra-processed
food consumption and mortality in two large US
cohort studies with up to 34 years of follow-up.
The study found an increase in the risk of total mortality with higher ultra-processed food consumption. The positive associations were mainly driven by meat/poultry/seafood based ready-to-eat products, sugar and artificially sweetened beverages, dairy based desserts, and ultra-processed breakfast foods.
ii. Avoid Sugar
Evidence from a 2023 umbrella review (BMJ 2023) of more than 8,000 studies supports the limiting
dietary sugar recommendation.
This article was based on the internal sugar industry
documents, discovered by a researcher at the
University of California, San Francisco, and published in JAMA Internal Medicine (2016) that suggested that five decades of
research into the role of nutrition and heart disease,
including many of today’s dietary recommendations, may
have been largely shaped by the sugar industry.
iii. Ultra Processed Plant Based Foods and CVD Risk and Mortality - June 2024 Study
Think twice about plant-based foods: some types could heighten cardiovascular risks and mortality.The study, which analyzed data from nearly 127,000 individuals aged 40 to 69 in the UK Biobank with a median follow-up of nine years, found that each 10 percent increase in the proportion of total energy intake from ultra-processed plant-based foods was associated with a 5 percent increase in the risk of CVD and a 6 percent increase in the risk of coronary heart disease. Moreover, the risk of mortality from CVD increased by 12 percent.
b. The Science-Backed Anti-Aging Diet: How Mediterranean & DASH Diets Slow Biological Aging
A heart-healthy diet such as a Mediterranean based
diet or the DASH diet is recommended in order to
reduce risk and decrease inflammation in the body.
i. Anti-Inflammatory Diets And Biological Age
The Mediterranean diet (MedDiet) is one of the most
consistent dietary patterns analyzed in relation to
the prevention of cardiovascular disease (CVD) and
other health outcomes, including reduction of
overall mortality and increased likelihood of
healthy aging (Silvia Canudas 2020).
In a this review of 8 original studies, the
meta-analysis demonstrates that higher MedDiet
adherence is associated with longer Telomere Length
(TL).
A high adherence to well-known anti-inflammatory
dietary patterns (e.g., Mediterranean Diet and DASH)
was associated with delayed biological aging (Clinical Nutrition 2022) and dietary polyphenols consumption was also
associated with delayed biological aging (Nutrients 2021).
ii. Vegetables and Anti Aging
A 2022 umbrella review* of 41 systematic reviews and meta-analyses of 303
observational studies
revealed that CV (cruciferous vegetable) intake might
be associated with beneficial effects on several
health-related outcomes (gastric cancer, lung cancer,
endometrial cancer, and all-cause mortality).
According to a 2018 study, eating just one serving of green leafy vegetables
a day may help to slow cognitive decline associated
with aging, helping you to be 11 years younger, cognitively speaking, than your non-leafy
green-eating peers.
They’re a rich source of brain-protective nutrients
like folate, vitamins E and K, lutein and
beta-carotene (source).
Cruciferous vegetables, like broccoli and cauliflower, are equally impressive, in part because they’re
good sources of choline, a B vitamin known for its
role in brain development.
The study looked at middle-aged men who followed a special diet for nine weeks. Those who ate more methyl adaptogen foods showed signs of younger, healthier cells, even if their weight didn’t change. Garlic, berries, colorful vegetables, and leafy greens were among the most helpful.
While the study was small and focused only on men, the results suggest that your diet can impact how your body ages. Adding more of these foods to your meals may be an easy way to support better health as you get older.
iv. Caution: Nutrients of Concern for Vegetarians and Vegans
Anybody who is eating a vegan diet or a vegetarian diet or
just a mostly plant-based diet should be taking vitamin
B12 and K2 supplements. Vitamin B12 is only found in
significant amounts in animal products and fortified
foods, and a deficiency can cause anemia, mood changes, or
permanent neurological damage.
Plant-based diets may also be low in vitamin D, omega-3
fatty acids, and minerals like iodine, selenium, iron, and
zinc.
c. Avoid Smoking and Alcohol
i. Avoid Smoking
Smoking and secondhand smoke introduce harmful toxins to the
body. There’s no such thing as a healthy smoker - especially
when it comes to cancer prevention.
“The biggest myth I hear is that if someone exercises
they can offset the negative effects from smoking, but
that’s absolutely not the case,”
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
Smoking has been linked to many types of cancer, including
cancer of the lung, mouth, throat, voice box, pancreas,
bladder, cervix and kidney. Even being around secondhand
smoke might increase the risk of lung cancer.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
“Smoking is one of the strongest risk-factors for
every chronic disease, including heart disease and
cancer,” says Susan Lakoski, M.D., associate professor of cancer prevention at MD
Anderson Cancer Center.
ii. Avoid Alcohol
Drink alcohol only in moderation, if at all. Alcohol
increases the risk of various types of cancer, including
cancer of the breast, colon, lung, kidney and liver.
Drinking more increases the risk.
According to a study from the UK Biobank that examined
brain scans of 36,678 middle-aged and older adults (Nature 2022), even just one to two alcoholic drinks per day is
associated with negative changes in brain structure,
including reductions in overall brain volume, gray matter
and white matter integrity.
d. Avoid Linoleic Acid and Vegetable Oil
If you were to make one change today to lower
your risk of chronic diseases, eliminating all
seed oils from your diet would be the highest
priority.
While most have heard about the health risks of
eating processed sugars, net carbs and trans fats,
seed oils far surpass all of these in the damage
they cause to your health.
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
Advice to substitute polyunsaturated fats for
saturated fats is a key component of worldwide
dietary guidelines for coronary heart disease risk
reduction. However, clinical benefits of the most
abundant polyunsaturated fatty acid, omega 6
linoleic acid, have not been established.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
i. Linoleic Acid and Vegatable Oil Studies
1. Minnesota Coronary Experiment (1968-73)
The Minnesota Coronary Experiment (MCE), a randomized
controlled trial conducted in 1968-73, was the largest
(n=9570) and perhaps the most rigorously executed dietary
trial of cholesterol lowering by replacement of saturated
fat with vegetable oil rich in linoleic acid.
2. Women's Health Initiative (2006)
According to the Women's Health Initiative Study in 2006, a dietary intervention that reduced total
fat intake and increased intakes of vegetables, fruits, and
grains did not significantly reduce the risk of CHD, stroke,
or CVD in postmenopausal women.
3. BMJ Study and Re-evaluation 2013 & 2016
In this cohort (BMJ 2013), substituting dietary linoleic acid in place of saturated
fats increased the rates of death from all causes, coronary
heart disease, and cardiovascular disease.
An updated meta-analysis of linoleic acid intervention
trials showed no evidence of cardiovascular benefit. These
findings could have important implications for worldwide
dietary advice to substitute omega 6 linoleic acid, or
polyunsaturated fats in general, for saturated fats.
---
A re-evaluation of the trial data (published in BMJ 2016), add to growing evidence that incomplete publication has
contributed to overestimation of the benefits of replacing
saturated fat with vegetable oils rich in linoleic
acid.
Available evidence from randomized controlled trials shows
that replacement of saturated fat in the diet with linoleic
acid effectively lowers serum cholesterol but does not
support the hypothesis that this translates to a lower risk
of death from coronary heart disease or all causes.
4. American Journal of Preventive Medicine 2022
The study published in the American Journal of Preventive Medicine (Nov 2022) found that increased consumption of
ultra-processed foods (UPF) was associated with a
significant increase in all-cause premature,
preventable deaths in Brazil in 2019. It builds on
existing evidence linking ultra-processed food
consumption to chronic disease and premature
death.
Study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
e. Exercise, Resistance Training and Walking
Physical exercise, combined with a healthy diet has been
well validated as an effective antiaging intervention. It
is one of the most cost effective, long term, and
preventative measures you can take.
Regular physical activity of the elderly plays a vital role at a multi-system level, avoiding muscle atrophy, mending or sustaining cardiorespiratory health and cognitive performance, and enhancing metabolic activity.
However, exercise without proper nutrition is
counter-productive. If you're eating very small amounts of food, you are
becoming very frail and skinny. We're starting to see that frailty is a huge risk
factor for early death and mortality. Malnutrition also
increases the risk of a lot of different diseases,
all-cause mortality and neuro-degeneration and heart
disease events.
Physical exercise is also the most studied anti-aging
strategy as shown below.
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| Credit: ACS Chem. Neurosci. 2024 |
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Connecting the dots between Antiaging nutrients and
drugs and (A) hallmarks of aging, and (B) antiaging
strategies. Credit: ACS Chem. Neurosci. 2024 |
i. European Society of Cardiology - 2024 Meta Analysis
A 2024 meta-analysis from the European Society of Cardiology found that people
who chose to take the stairs saw a 39 percent lower likelihood of
death from heart disease, compared to those who always take the
elevator or escalator.
ii. American College of Sports Medicine Guidelines - 2024
Recommendations predicated on the most recent American College of
Sports Medicine Guidelines advise that physical exercises for
elderly need to involve aerobic exercise, muscle strengthening,
and endurance training, as well as flexibility and neuromotor
exercises. (ACS Chem. Neurosci. 2024)
iii. Walking As A Potent Anti-aging Intervention - 2023 Review
A 2023 review published in GeroScience highlights the crucial role of regular physical activity, particularly walking, in promoting healthy aging and longevity.
The researchers emphasize that walking is not just a basic
exercise but a potent antiaging intervention. It has been
shown to lower the risk of age-related chronic diseases such
as heart disease, high blood pressure, Type 2 diabetes and
cancer. Moreover, walking can alleviate pain and enhance
function in musculoskeletal conditions.
iv. Exercise and Brain Aging - 2021
It has been evidenced recently that one of the best strategies for
healthy brain aging is regular aerobic exercise. It is suggested
that exercise likely remains the most effective intervention for
healthy brain aging because it stimulates strategic energy-sensing
pathways that modulate multiple hallmarks of aging. (Exerc Sport Sci Rev 2021)
v. VO2 Max: Longevity Biomarker - 2018 Study
In a study (Front Biosci (Landmark Ed) 2018), VO2 max is related to functional capacity and
human performance and has been shown to be a strong and independent
predictor of all-cause and disease-specific mortality.
Many longevity biohackers especially those in the fitness niche do
measure their VO2 max on a regular basis.
f. Quality Sleep
This is one of the most under-rated anti-aging strategies. Research has demonstrated sleep is a crucial component of a healthy lifestyle.Lack of quality sleep can weaken immune function and increase susceptibility to respiratory infections, including the common cold. Chronic lack of sleep may be associated with an increased risk of death (Prather 2015; Ibarra-Coronado 2015; Wilder-Smith 2013; Aldabal 2011).
Sleep deprivation is associated with elevated cortisol levels, as well as higher daytime levels of inflammatory cytokines including IL-1, IL-6, and tumor necrosis factor-alpha (Aldabal 2011; Hirotsu 2015).
A study in individuals aged 61‒86 found even a single night of partial sleep deprivation induced patterns of gene activation associated with biological aging (Carroll 2016).
The study tracked young adults who recorded their meals and wore sleep monitors. Those who ate more fruits, vegetables, and healthy carbs like whole grains experienced deeper, more restful sleep with fewer wakeups during the night.
Experts say even one day of healthy eating can make a difference. Adding more fruits and vegetables to your meals may be a simple, natural way to improve your sleep.
ii. The Effects of Exercise and Sleep on Brain Health - 2023 Study
In a 2023 study (The Lancet), scientists looked at how the relationship between sleep and exercise might impact cognitive decline. Researchers from University College London examined the association between physical activity and sleep duration in 8,958 participants over 10 years. The data were collected from the English Longitudinal Study of Aging, during which participants were interviewed every two years.
The researchers evaluated episodic memory using recall tasks and verbal fluency using animal naming tasks. They found that participants with lower levels of physical activity and suboptimal sleep had worse performance on the cognitive tests and those who slept the least exhibited faster cognitive decline. Interestingly, the participants who had higher levels of physical activity and shorter sleep times also had faster rates of cognitive decline.
Those who had higher levels of physical activity and slept an optimal number of hours had the slowest cognitive decline. Overall, the data suggested that higher-intensity physical activity was not enough to mitigate the rapid cognitive decline that is associated with insufficient sleep.
Related: Why Hitting Snooze Is Wrecking Your Sleep and Energy Levels
g. Stress Management
A big component of the longevity equation is the management of
stress.
Modern life has introduced an overwhelming number of stressors to
the human body, such as work deadlines, financial strain, digital
overload and the constant pressure to perform. Unlike short bursts
of stress, which help you react to danger, chronic stress keeps
your body in a permanent state of emergency, disrupting nearly
every system.
A June 2022 study supports what immunologists have long suspected: A key
stressor to our immune system as we age may be stress itself.
According to Dr Aseem Malhotra, at a health policy summit in Texas in May 2025, Malhotra argued that to solve the US’s health problems the government must go far beyond what RFK Jr and his team have so far proposed on regulating food and drugs, including a planned ban on food dye and a war on seed oils.
At the summit, he spoke about his vision of how to get America healthy, promoting a radical Scandinavian-style approach to health that would include raising the minimum wage, providing more affordable housing and improving educational outcomes.
“Modern medicine actually has relatively little role to play in terms of your health,” he says, arguing that “maybe 10 per cent of life expectancy or health is determined by what your doctor prescribes for you in the hospital or in the clinic”.
Instead, he says socially determined factors – the “conditions in which people are born, grow, live, work and age” – are the greatest contributors to overall health.
“If you are somebody who is in a low-pay, low-control, high-demand job, that, in a way, is effectively a death sentence in terms of the chronic stress it exerts,” he says.
At the summit, he spoke about his vision of how to get America healthy, promoting a radical Scandinavian-style approach to health that would include raising the minimum wage, providing more affordable housing and improving educational outcomes.
“Modern medicine actually has relatively little role to play in terms of your health,” he says, arguing that “maybe 10 per cent of life expectancy or health is determined by what your doctor prescribes for you in the hospital or in the clinic”.
Instead, he says socially determined factors – the “conditions in which people are born, grow, live, work and age” – are the greatest contributors to overall health.
“If you are somebody who is in a low-pay, low-control, high-demand job, that, in a way, is effectively a death sentence in terms of the chronic stress it exerts,” he says.
h. Social Support
i. Intermittent Fasting, Time Restricted Eating (TRE) and Calorie Restriction
Intermittent fasting is currently one of the most popular
nutrition programs around. There are several forms of intermittent
fasting, including a common form called time-restricted
eating.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
What is the difference between intermittent fasting and diets? Diets tell you what to eat, intermittent fasting focuses on when to eat.
Caution: Historically, many mistakes have been made in longevity
research, particularly the focus on extreme calorie, carbohydrate and protein restriction.
If you're eating very small amounts of food, you are becoming
very frail and skinny. In the actual world, we're starting to
see right now that frailty is a huge risk factor for early death
and mortality. And malnutrition itself also increases the risk
of a lot of different diseases, all-cause mortality and
neuro-degeneration and heart disease events.
i. Fasting and NAD
Fasting, or reducing your calorie intake is also an excellent
method for indirectly boosting the body’s NAD levels. Fasting has
been shown to increase the levels of NAD+ and surtuins; the
proteins which have been found to slow the aging process.
While fasting is effective in increasing NAD+ levels, drastic
reduction in calorie intake or fasting can have a
counterproductive effect. There is also some speculation that
intermittent fasting or adopting a low carb-ketogenic diet may
also provide similar positive results.
ii. Fasting and Endogenous Stem Cells
Research also suggests that caloric restriction and fasting might be
helpful to give your existing so-called endogenous stem cells a
boost.
iii. Fasting and Cancer
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
8. Best Anti-Aging Supplements
With so many options available, choosing the right anti-aging
supplements can feel overwhelming. Remember, you don't need to
take all of these - the best regimen is one tailored to your
unique health needs.
Always consult with your healthcare provider before starting any
new supplement routine, especially if you are taking medications,
have existing health conditions, are pregnant or breastfeeding.
Now, let's explore the most effective, science-backed anti-aging
supplements that can support your longevity journey.
a. Vitamin D3 and K2
i. Can Vitamin D extend lifespan?
4-year findings from the VITamin D and OmegA-3 TriaL (VITAL) randomized controlled trial showed those who took 2,000 IU of vitamin D3 daily had almost three years less biological aging compared to those who took a placebo. This was the first large trial to show that vitamin D may help protect DNA over time. The 2025 report, which is published in The American Journal of Clinical Nutrition, is based on data from a VITAL sub-study co-led by researchers at Mass General Brigham and the Medical College of Georgia, and supports a promising role in slowing a pathway for biological aging.The study followed over 1,000 adults for four years. Those who took 2,000 IU of vitamin D3 daily had almost three years less biological aging compared to those who took a placebo. Omega-3 supplements, which some participants also took, did not show the same benefit.
Experts say this adds to earlier research showing that vitamin D can reduce inflammation and support immune health. While more studies are needed, vitamin D may be a simple way to support healthy aging.
Higher levels of vitamin D are associated with less risk of
heart disease, auto-immune diseases, improved brain health and a
better functioning immune system. Optimizing your vitamin D
level is one strategy that can boost your health in myriad
ways.
A deficiency in vitamin D has been implicated in such problems
as multiple sclerosis (R) and Parkinson’s disease (R), for instance. The link between Parkinson’s and vitamin D is
so strong that one study found people with high vitamin D levels
had a 65% lower risk of Parkinson’s compared to those with low
vitamin D levels (R).
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A 2024 paper published in Nutrients by Italian scientists summarized the current knowledge of how vitamin D might modulate
some of the hallmarks of aging.
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Another 2024 study in older adults, low vitamin D and inflammation (high hs-CRP*), both
independently and jointly, increase mortality risk in Chinese
community-dwelling older adults. Thus, priority should be
given to early detection and appropriate intervention in older
individuals with combined vitamin D deficiency and systemic
inflammation.
*hs-CRP: High-sensitivity C-reactive protein (hs-CRP) is
widely used to reflect the degree of systemic inflammation
(source).
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In a 2023 study, 80 RCTs (randomised controlled trials) were analyzed. The meta-analysis concluded that vitamin D supplementation appears to decrease the risk of ACM (all cause mortality i.e. death from all causes) (especially convincing in the fair- and good-quality RCTs), while not showing a decrease in the specific cardiovascular morbidity and death risk.
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In a 2023 study, 80 RCTs (randomised controlled trials) were analyzed. The meta-analysis concluded that vitamin D supplementation appears to decrease the risk of ACM (all cause mortality i.e. death from all causes) (especially convincing in the fair- and good-quality RCTs), while not showing a decrease in the specific cardiovascular morbidity and death risk.
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Another 2023 study, 116 randomised controlled trials were analysed. The
meta-analysis concluded that vitamin D reduces lung cancer
mortality. All-cause mortality is decreased in patients with
COVID-19 and liver diseases, especially in liver
cirrhosis.
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The DO-HEALTH trial (ClinicalTrials.gov identifier NCT01745263), were published in Frontiers in Aging 2022. The first randomized-controlled trial (DO-HEALTH) trial to
investigate the combination of three complementary treatments
for the prevention of cancer and suggest that the combination
of daily vitamin D3, supplemental marine omega-3s, and a
simple home exercise program may be effective in the prevention of invasive cancer
among generally healthy and active adults aged 70 and older.
Findings from this 3 year Randomized Controlled Trial with
more than 2,000 participants observed a 61% reduction in the
risk of invasive cancer among patients who completed a home
exercise program and took vitamin D3 and omega-3 fatty acids daily.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R). Before starting a supplement, talk to your doctor about the right dose for you.
ii. Vitamin K2
Vitamin D ensures that your blood levels of calcium are high
enough to meet your body’s demands. However, vitamin D does not
fully control where the calcium in your body ends up. That’s where
vitamin K steps in.
Vitamin K2 supplements have been proven to be more effective than
vitamin K1. That's why most of the top vitamin D supplement brands
do combine their vitamin D3 with K2.
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In a 2022 study, researchers even revealed vitamin K2 modulates mitochondrial
dysfunction caused by neurotoxins. Vitamin K2 also inhibited
the accumulation of reactive oxygen species (ROS) and promoted
mitophagy, which is the removal of damaged mitochondria via autophagy — an essential function to maintain cellular
health. Writing in the journal Nutrients, the scientists
explained:
“… [V]itamin K2 can reduces mitochondrial damage, and … this
effect is related to the participation of vitamin K2 in the
regulation of the mitochondrial quality-control loop, through
the maintenance of the mitochondrial quality-control system, and
repair mitochondrial dysfunction, thereby alleviating neuronal
cell death mediated by mitochondrial damage.”
iii. Vitamin D3 and K2
Rosu et al (Nutrients 2024) performed a systematic review of 31 trials of vitamin D plus K2 on a variety of outcomes including bone mineral density, other physiologic measures, and when provided, risk of fractures.“The randomized controlled studies performed on menopausal women of various ethnicities and health statuses suggest that combined vitamin D and vitamin K supplementation may be more beneficial for the prevention and potential treatment of age-associated diseases including CVD and osteoporosis than either supplementation alone.
This approach may be part of a multifaceted strategy, which could
include nutrition counseling and diet changing, addressing
sedentary behavior and physical activity, avoiding tobacco
exposure, and preventing or minimizing long-term glucocorticoid
therapy, all holistic concepts needed to support the health of
postmenopausal women.”
iv. Vitamin D3 and K2 Dosage
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.We would recommend to take at least 1,000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg of
vitamin K2, (not K1) which are important cofactors for
optimizing vitamin D function. And, remember the only way you
know what your vitamin D level is, is to test it. Most people
are shocked how low their level is when they finally get around
to testing it.
Food for thought: The Sun powers photosynthesis, the process by
which plants convert sunlight into energy, fueling the entire
ecosystem. Additionally, the sun’s rays also enable our bodies
to produce vitamin D, essential for immune system, bone health
and overall well-being.
b. B Vitamins and NAD Boosting Supplements
i. Vitamin B
B vitamins are necessary for proper brain function, research suggests. People with low levels of vitamins B6 and B12 can develop anemia as well. Older adults are often low in vitamin B12, and as we age, it’s harder for us to absorb it and even use it because it’s not as bioavailable.
B vitamins include:
B vitamins include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (biotin)
- B12
- Folic acid
1. Vitamin B9 and B12 on Biological Aging
Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.
However, we believe the most important function it provides is methylation. Methylation is a biochemical process which is involved in a wide range of bodily functions, and is essential to our overall well-being. When methylation is out of balance, many different health problems may arise.
Both Vitamins B9 and B12 are involved in biochemical reactions that can increase DNA methylation. However, tiny differences in DNA that naturally exist between individuals, called single nucleotide polymorphisms (SNPs) can also play a role in gene methylation.
People with a “normal” SNP for the availability of methyl groups have higher methylation levels, but people with a “faulty” SNP in the same location on the DNA have less methylation occurring.
Folic Acid and Vitamin B12 Supplementation on DNA Methylation in Elderly Subjects - 2015 Research
To understand the impact of B vitamins on biological age, a group of 44 older adults (age 65–75) was studied for 2 years. The diets of study participants were supplemented with vitamins B9 (400 μg/day) and B12 (500 μg/day) for 2 years.
To evaluate biological aging, DNA methylation levels were analyzed from 353 locations in the DNA, and we put this data into an epigenetic calculator to tell us what their biological age was. In this way, the speed of the epigenetic clock of all participants was generated both before and after supplementation, so that we could compare their real age with their biological age.
Dietary Intervention Modifies DNA Methylation Age - 2018 Research
The findings show that, after supplementation, women who carried the normal SNP (the variant that produces a higher methylation activity) had epigenetic clocks that were running slower than those of women with the faulty SNP. However, the epigenetic clocks of women with the faulty SNP and men were not affected by vitamin supplementation.
These results show that the effects of vitamins B9 and B12 appear to be gender and SNP-specific. Although there is no formal evidence for it, the methylation increase observed in women with the normal SNP could have turned off some specific pro-aging genes, with the result of limiting their biological aging over the time of the experiment.
However, we believe the most important function it provides is methylation. Methylation is a biochemical process which is involved in a wide range of bodily functions, and is essential to our overall well-being. When methylation is out of balance, many different health problems may arise.
Both Vitamins B9 and B12 are involved in biochemical reactions that can increase DNA methylation. However, tiny differences in DNA that naturally exist between individuals, called single nucleotide polymorphisms (SNPs) can also play a role in gene methylation.
People with a “normal” SNP for the availability of methyl groups have higher methylation levels, but people with a “faulty” SNP in the same location on the DNA have less methylation occurring.
To understand the impact of B vitamins on biological age, a group of 44 older adults (age 65–75) was studied for 2 years. The diets of study participants were supplemented with vitamins B9 (400 μg/day) and B12 (500 μg/day) for 2 years.
To evaluate biological aging, DNA methylation levels were analyzed from 353 locations in the DNA, and we put this data into an epigenetic calculator to tell us what their biological age was. In this way, the speed of the epigenetic clock of all participants was generated both before and after supplementation, so that we could compare their real age with their biological age.
The findings show that, after supplementation, women who carried the normal SNP (the variant that produces a higher methylation activity) had epigenetic clocks that were running slower than those of women with the faulty SNP. However, the epigenetic clocks of women with the faulty SNP and men were not affected by vitamin supplementation.
These results show that the effects of vitamins B9 and B12 appear to be gender and SNP-specific. Although there is no formal evidence for it, the methylation increase observed in women with the normal SNP could have turned off some specific pro-aging genes, with the result of limiting their biological aging over the time of the experiment.
ii. NAD+ Precursors
Nicotinamide adenine dinucleotide (NAD+) is a vital molecule for most, if not all, forms of life.
The last decade has seen a strong proliferation of therapeutic strategies for the treatment of metabolic and age-related diseases based on increasing cellular NAD+ bioavailability. Among them, the dietary supplementation with NAD+ precursors—classically known as vitamin B3—has received most of the attention.
Multiple molecules can act as NAD+ precursors through independent biosynthetic routes.
iii. Nicotinamide Mononucleotide (NMN)
Nicotinamide mononucleotide (NMN) is a precursor to NAD+. NAD+ is a very important substance in the cells. It provides energy for cells and is also a cofactor for proteins that repair and maintain our epigenome and our DNA.
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
NMN for Aging
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
NMN can improve and protect stem cells such as mesenchymal stem cells that form bone and fat tissue (R,R).
iv. NMN Supplements
NMN (Nicotinamide MonoNucleotide) is a molecule found in various foods such as broccoli, cabbage, avocado, mushrooms, meat, and shrimp. However, obtaining sufficient amounts through diet alone can be challenging.
Studies suggest that daily dosages of NMN range from 50mg to 250mg, and a 150-pound (68kg) person would require approximately 560mg per day.
Unfortunately, obtaining these amounts solely through diet would be impractical. For example, you would need to consume about 100 pounds of edamame, 1,800 pounds of broccoli, or unrealistic amounts of cucumber, cabbage, avocado, tomato, mushrooms, raw beef, or shrimp to achieve the required intake.
Therefore, taking NMN supplements may be a more practical approach to ensure adequate daily intake.
Related: Best NMN Supplements
v. NMN with TMG
Some brands have created a liposomal NMN formula with TMG* to speed up NAD+ production. Combining NMN and TMG is proposed as one of the potential ways to promote longevity.*Trimethylglycine (TMG) is a form of the amino acid glycine with three methyl groups attached to it. TMG is commonly known as betaine or betaine anhydrous. TMG functions as a methyl donor. TMG methylates homocysteine, an amino acid that can build up in the blood and raise the risk of heart disease, and converts it into methionine.
vi. Nicotinamide Riboside (NR) and Anti Aging
The Interventions Testing Program (ITP) tested NR and didn’t find a life extension effect (Aging Cell 2021).
vii. Nicotinamide Riboside Supplement Increases Risk of Cancer
Research from an international group of scientists and chemists found that high levels of NR (nicotinamide riboside) could lead to an increased risk of developing cancer. A 2022 study by researchers at the University of Missouri found that taking nicotinamide riboside supplement may contribute to risks of brain cancer.
Nicotinamide riboside, or NR for short, is a variant of B3.
Taking the nutritional pill may lead to increased chances of breast cancer and brain metastasis, according to the study‘s results. Metastasis is when cancer cells spread through the body, causing multiple tumorous growths beyond an initial location.
“Some people take them [vitamins and supplements] because they automatically assume that vitamins and supplements only have positive health benefits, but very little is known about how they actually work,” Elena Goun, an associate professor of chemistry at University of Missouri said.
“Because of this lack of knowledge, we were inspired to study the basic questions surrounding how vitamins and supplements work in the body.”
c.
Omega-3 Fatty Acids
Many governments recommend eating omega-3 containing fatty fish, two
times per week. But that is often not enough. Ideally, people would
need to eat fatty fish four times per week, while also supplementing
with omega-3 fatty acids, at least 1,000 mg of pure omega-3 (DHA and
EPA) per day.
i. Omega 3 Oxidation / TOTOX
The omega 3 fatty acids EPA and DHA from fish oil are highly
sensitive to oxidation. This means that they are rapidly affected by
contact with oxygen.
Oxidised fatty acids are not beneficial to our health. For this
reason, a good fish oil supplement has a low TOTOX value. The
maximum TOTOX value is set at 26 by the Global Organization for EPA
and DHA omega-3.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value). TOTOX value stands for total oxidation value.
ii. Omega 3 and Telomeres - 2022 Research
According to a review (Nutrients, September 2022), data from scientific literature 'overwhelmingly' supports
beneficial effects of omega-3 fatty acids on the length of
telomeres, reported to be a marker of biological age.
iii. Omega-3 Levels in Blood Erythrocytes are Good Mortality Risk Predictors - 2021 Study
This study published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971. The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels.
The Framingham study group is one of the longest-running
longitudinal health data sets in existence. Since 1971, the
residents of this small Massachusetts town have given us
everything from heart health data to their annual MRI images.
That’s where the data for this new Omega-3 research originates.
The researchers found that
omega-3 levels in red blood cells are very good mortality risk
predictors. That means that higher levels of Omega-3 in the blood from
regularly eating oily fish, increased life expectancy by almost
five years.
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This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications (2021). The analysis linked higher circulating omega-3 fatty acid levels to longevity.
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This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications (2021). The analysis linked higher circulating omega-3 fatty acid levels to longevity.
In a pooled analysis of the studies, participants in the highest
fifth of combined blood DHA and EPA were 15 to 18 percent less
likely to die from any cause over the follow-up period (median
follow-up time is 16 years in these studies).
Higher blood omega-3s were also associated with a
reduced risk for death from cardiovascular disease and
cancer.
iv. Cognitive impAiRmEnt Study (CARES Trial 2) - 2022 Research
Published in 2022, the Cognitive impAiRmEnt Study (CARES Trial 2), was designed to examine the potential
synergistic effects of a combination of omega-3 fatty acids (namely DHA and eicosapentaenoic acid
[EPA]), xanthophyll carotenoids (specifically lutein,
zeaxanthin and meso-zeaxanthin) and vitamin E
(d-α-tocopherol) on the cognitive performance of cognitively healthy older
adults.
In conclusion, the CARES research has shown improvements in
working memory following 24-month supplementation with omega-3
fatty acids, xanthophyll carotenoids (lutein and zeaxanthin) and
vitamin E in cognitively healthy older adults.
This study provides Class II evidence that 24-month
supplementation with 430 mg DHA, 90 mg EPA, 10 mg lutein, 2 mg zeaxanthin, 10 mg
meso-zeaxanthin and 15 mg vitamin E (d-α-tocopherol) is effective in improving cognitive performance, namely
working memory, in cognitively healthy older adults.
These results support a biologically plausible rationale whereby
these nutrients work synergistically, and in a dose-dependent
manner, to improve cognitive performance.
These findings illustrate the importance of nutritional
enrichment in improving cognition and enabling older adults to
continue to function independently. The findings also highlight
how a combination of omega-3 fatty acids and xanthophyll
carotenoids may prove beneficial in reducing cognitive decline
and/or delaying Alzheimer's disease onset in later life. (Power 2022).
The IOM (Institute of Medicine) did not establish a UL (Tolerable Upper Intake Level) for any omega-3s, although it noted that high doses of DHA and/or EPA (900 mg/day of EPA plus 600 mg/day DHA or more for several weeks) might reduce immune function due to suppression of inflammatory responses. Doses of 2–15 g/day EPA and/or DHA might also increase bleeding time by reducing platelet aggregation.
We recommend taking a maximum of 1 gram of omega-3 per day. Higher amounts could be risky, because EPA and DHA are both polyunsaturated fats (PUFAs) and, like linoleic acid (LA), are susceptible to oxidation and the production of dangerous aldehyde metabolites.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
d. Glycine, Taurine and NAC
i. Glycine
Glycine is a naturally occurring amino acid that plays a crucial role in
maintaining health and slowing aging.
However, as we age, glycine levels decline, leading to cellular
dysfunction and increased disease risk. Low glycine levels also have
been associated with various aging-related diseases like cardiovascular
disease and with type 2 diabetes. Supplementing with glycine may
help counteract these effects.
Benefits of Glycine
1. Supporting Epigenetic Health and Mitochondrial Function
Glycine improves the epigenome (the machinery that determines which genes are switched on or
off, a process that goes increasingly awry when we get older). Glycine
especially improves the epigenome of mitochondria, the power plants
of our cells (R).
2. Acting as a Protein Chaperone
Glycine functions as a chaperone, which is a type of small molecule that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
3. Reducing Inflammation and Supporting Heart Health
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
Glycine functions as a chaperone, which is a type of small molecule that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
3. Reducing Inflammation and Supporting Heart Health
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
In addition to supporting brain function, supplemental glycine may be
useful for the "prevention and control of atherosclerosis, heart
failure, angiogenesis associated with cancer or retinal disorders and a
range of inflammation-driven syndromes, including metabolic
syndrome."(McCarty 2019)
4. Countering Glyphosate Toxicity
Glycine can also help counteract adverse effects of Glyphosate. When
glyphosate enters your system, it can take the place of the glycine
molecule. While similar, (the "gly" in glyphosate stands for glycine)
it's not identical and does not work the same way as glycine. Hence,
this replacement causes all sorts of trouble.
By taking a glycine supplement, you can counteract this chain of
events by making sure there's enough glycine present to fill up those
glycine slots. As noted by Stephanie Seneff, Ph.D., (a senior research
scientist at MIT for over five decades),
"If there's lots of glycine, you're going to be much less likely to
pick up glyphosate."
Note: Glyphosate is the active ingredient in Roundup and other common
weed killer formulations.
5. Improving Sleep
Doses of 3 to 5 grams of glycine have been shown to improve sleep (R).
One study estimated that most people are about 10 grams short of what
their bodies need for all metabolic uses on a daily basis, and in
a study of people with metabolic syndrome, 15 grams of glycine a day
for three months reduced oxidative stress and improved systolic blood
pressure.
How Much Glycine Should You Take?
To gain all of glycine's healing potential, doses of 10, 15, or 20
grams a day may be necessary. Land suggests you need at least 12
grams of glycine daily for optimal collagen turnover, plus another 3
grams per day to form glutathione and other compounds (YouTube):
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
Glycine and Longevity - 2019 Research
The Interventions Testing Program (ITP) tested Glycine and found a
life extension effect on both male and female mice (Aging Cell 2019).
ii. NAC
Marios Kyriazis, M.D., a gerontologist nominated for the 2017 Nobel Prize in Medicine and main contributor at For the Ageless, told Healthnews,"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage.
NAC is also effective against viruses and it is used both for the
prevention and treatment of some viral infections, including brain
infections."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
iii. Taurine
This semi-essential amino acid is our latest addition and update
to our list of 'Best 10 Anti Aging Supplements'. When we age,
taurine levels decline as well.
1. Taurine Dosage
2. Where To Get Taurine
Taurine is found in animal foods such as seafood, grass fed
beef, pastured eggs, poultry and dairy products.
The key to remember is that it's best to get taurine and other nutrients from whole foods and, if necessary, via high-quality supplements — not synthetic energy drinks. Energy drinks are not a safe source of taurine.
If you're a vegan, however, you may want to consider a
high-quality taurine supplement, as you're not getting any from the foods you eat. While
your body can synthesize some taurine, it's not going to be
sufficient in the long run, especially as you get older and
your body's ability to synthesize it diminishes.
3. Taurine Studies
Taurine has recently come under fresh scientific scrutiny, raising surprising questions about how it behaves under certain conditions. A study published in Nature (2025) found that taurine, a common ingredient in energy drinks and many pre-workout supplements, fuels the growth of leukemia cells. Researchers with the University of Rochester uncovered how this amino acid supercharges the metabolism of leukemia stem cells by activating a powerful growth pathway called mTOR.
Is taurine a longevity booster or a cancer risk? The answer isn't simple, and it comes down to how much you're getting, from what source and whether cancer is already in the picture. The same compound that helps your cells stay young is hijacked by cancer, making the source, dose, and context important. The safest way to use taurine is through whole foods like grass fed beef and pastured eggs; avoid overdoing supplements and skip energy drinks, especially if you’re at risk for leukemia.
Is taurine a longevity booster or a cancer risk? The answer isn't simple, and it comes down to how much you're getting, from what source and whether cancer is already in the picture. The same compound that helps your cells stay young is hijacked by cancer, making the source, dose, and context important. The safest way to use taurine is through whole foods like grass fed beef and pastured eggs; avoid overdoing supplements and skip energy drinks, especially if you’re at risk for leukemia.
Taurine Reduces the Risk of Metabolic Syndrome - 2024 Meta
Analysis
In a 2024 meta-analysis of 25 RCTs (randomized controlled trials),
researchers from Taiwan (Nature 2024) concluded that taurine supplementation exhibits positive
effects on multiple Metabolic Syndrome related factors, making it
a potential dietary addition for individuals at risk of or already
experiencing Metabolic Syndrome.
Taurine and Anti Aging - 2023 Research
Taurine on Aging and Cardiovascular Function - 2023 Review
A review published in
Nutrients
(2023) provided a comprehensive overview of taurine's diverse
roles in human health, with a particular focus on aging and
cardiovascular function.
iv. Glycine and NAC (GlyNAC)
Researchers at Baylor College of Medicine looked into supplementation with a combination of glycine and N-acetylcysteine (NAC), two glutathione precursors known as GlyNAC when taken together.
A pilot trial in older humans (Kumar 2021) with GlyNAC supplementation for 24 weeks corrected
glutathione deficiency and improved multiple measures of health,
including:
- Mitochondrial dysfunction
- Oxidative stress
- Inflammation
- Endothelial dysfunction
- Insulin resistance
- Genomic damage
- Cognition
- Strength
- Gait speed
- Exercise capacity
- Body fat levels
- Waist circumference
Glycine, the team noted, is an important methyl-group
donor.
"Methyl groups are abundant in DNA and are important
components of multiple cellular reactions. Glycine is also
important for normal brain function."
e. Curcumin (Turmeric)
Curcumin is the primary active compound in turmeric, renowned
for its potent antioxidant, anti-inflammatory, and anti-aging
effects. Research reveals it may slow aging, combat chronic
diseases, and even fight cancer.
You can increase your curcumin intake by using turmeric in
recipes or taking curcumin supplements.
i. Curcumin Fights Inflammation - 2020 Research
A 2020 research review in PharmaNutrition concluded that curcumin does have anti-inflammatory
effects in the body
ii. Curcumin Reduces Inflammation and Suppresses Cancer Cells - 2019 Research
A 2019 research review in the International Journal of Molecular Sciences concluded that curcumin appears to both reduce
inflammation and suppress cancer cells.
iii. Curcumin Helps Delay Cellular Senescence
Cellular senescence occurs when cells stop dividing. As you
age, senescent cells accumulate, which is believed to
accelerate aging and disease progression (Source, Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
iv. Curcumin Postpones Age Related Diseases
Curcumin has been shown to combat cellular damage and significantly increase the lifespan of fruit flies, roundworms, and mice. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well (Source, Source).This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source).
v. Curcumin's Anti Cancer Potential
Studies have come forward that in addition to its anti-aging
and anti-inflammatory properties, it may also have anti-cancer
properties. However, the bioavailability — ability to be used
in the body — of curcumin may not be ideal.
Thus, to help enhance its known positive benefits, researchers
out of Kyoto University in Japan modified curcumin into a
prodrug – an inactive compound that requires metabolism by the
body before becoming biologically active.
A 2022 review paper, analysed 21 human studies. Sixteen out of 21 clinical trials
were associated with the effectiveness of curcumin or turmeric
on various types of cancer, and the other five clinical trials
were related to the evaluation of the efficacy of curcumin or
turmeric in relieving the side effects of cancer chemotherapy
and radiotherapy. The emerging data from the clinical trials
confirm that curcumin has the potential for cancer prevention
and intervention.
Interestingly, curcumin appears to be universally useful for
just about every type of cancer (Arslan 2022), which is really odd since cancer consists of a wide variety
of different molecular pathologies.
f. Magnesium and Molecular Hydrogen
i. Magnesium
Magnesium is a very important mineral in the human body.
Magnesium functions as a cofactor to hundreds of different
enzymes, which need magnesium to function properly. There are
many ways in which magnesium deficiency can lead to accelerated
aging.
Benefits of Magnesium
Malate is often used in combination with magnesium to bring
about health benefits, especially for improving energy and
reducing fatigue.
1. Magnesium is needed to build, maintain and repair DNA
For example, magnesium sticks to the DNA strand and stabilizes
it, and it is also an essential cofactor for DNA repair proteins
which need magnesium to function properly (R).
3. Magnesium can reduce inflammaging (low-grade inflammation that increases during aging)
3. Magnesium can reduce inflammaging (low-grade inflammation that increases during aging)
Low levels of magnesium have been linked to chronic low-grade
inflammation, which is one of the drivers of aging (R).
4. Magnesium helps improve physical performance during exercise
4. Magnesium helps improve physical performance during exercise
Besides magnesium’s many effects on maintaining our cells, the
mineral has various immediately noticeable effects. Athletes
take magnesium to improve their physical performance, even when
they are not magnesium deficient (R).
5. Magnesium improves sleep and supports mental health
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing. This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
5. Magnesium improves sleep and supports mental health
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing. This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
The Effects of Magnesium on the 12 Hallmarks of Aging
In a 2024 study published in Nutrients, researchers dove deep into the effects of magnesium on the 12 Hallmarks of Aging. This is an important undertaking, as they noted that
magnesium deficiency becomes more common as you age. According
to the authors:
It is feasible to hypothesize that maintaining an optimal
balance of magnesium during one’s life course may turn out to
be a safe and economical strategy contributing to the
promotion of healthy aging.
Molecular hydrogen is the smallest anti-oxidant. Molecular
hydrogen has therapeutic and preventive effects on various
organs.
Note: Most Molecular Hydrogen tablets have dual-ingredient
formula and use pure elemental magnesium as its carrier
and provides you with approximately 80 mg of magnesium
per tablet. So, you receive also highly bioavailable
magnesium for a healthy brain, muscles, cells, kidneys,
and heart.
Benefits of Molecular Hydrogen
Molecular hydrogen has antioxidative properties as it
directly neutralizes hydroxyl radicals and reduces
peroxynitrite level. It also activates Nrf2 and HO-1, which
regulate many antioxidant enzymes and proteasomes.
Through its antioxidative effect, hydrogen maintains genomic
stability, mitigates cellular senescence, and takes part in
histone modification, telomere maintenance, and
proteostasis.
In addition, hydrogen may prevent inflammation and regulate
the nutrient-sensing mTOR system, autophagy, apoptosis, and
mitochondria, which are all factors related to ageing.
Hydrogen can also be used for prevention and treatment of
various ageing-related diseases, such as neurodegenerative
disorders, cardiovascular disease, pulmonary disease,
diabetes, and cancer.
Molecular Hydrogen Research
This paper (Mar 2022) reviews the basic research and recent application of
hydrogen in order to support hydrogen use in medicine for
ageing prevention and ageing-related disease therapy.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
Related: Best Molecular Hydrogen Tablets
g. CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It
plays an essential role in energy production and protects against
cellular damage (Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
However, various studies show that coenzyme Q10 does not extend
lifespan (R,R,R,R). Some studies show that coenzyme Q10 can actually shorten
lifespan (R).
There are of course also some studies showing that co-enzyme Q10 can
extend lifespan, but often these studies have not been well
conducted, or they use organisms that are not ideal representation
of normal aging, like using co-enzyme Q10 deficient mice.
That said, CoQ10 decline as you age and it plays an essential role in
energy production and protects against cellular damage. Supplementing
with CoQ10 might allow for more physical activity and therefore more
likely to have a protective effect than a negative one.
h. Vitamin C
Vitamin C can help to maintain a proper epigenome. By
regulating the epigenome, Vitamin C can be involved in embryonic
development, postnatal development, aging, cancer and other
diseases.
An umbrella review* (Xu 2022) assessed the existing systematic reviews and meta-analyses
for the association between vitamin C intake and multiple health
outcomes.
The review showed that vitamin C intake was associated with
reduced risk of all-cause mortality, cardiovascular disease (CVD),
oesophageal cancer, gastric cancer, cervical cancer and lung
cancer with an increment of 50–100 mg per day. Beneficial
associations were also identified for respiratory, neurological,
ophthalmologic, musculoskeletal, renal and dental outcomes.
A total of 76 meta-analyses (51 papers) of randomised controlled
trials and observational studies with 63 unique health outcomes
were identified. Harmful associations were found for breast cancer
and kidney stones for vitamin C supplement intake.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
The Interventions Testing Program (ITP) tested AKG and didn’t find a
life extension effect of AKG (GeroScience 2024).
i. Zinc
Zinc is an essential trace mineral that is critical to healthy immune
function. Zinc is an important mineral for proper immune system function,
brain health and skin health, among many other effects. Ideally, one takes
10 to 15 mg of zinc per day.
Zinc deficiency is common in older individuals, and causes changes in
immune function that resemble those seen in immune senescence (Cabrera
2015; Maywald 2015). Immunological alterations associated with zinc
deficiency include diminished thymus function, decreased antibody response
to vaccines, and impaired function of phagocytic and NK cells (Haase 2009;
Cabrera 2015).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007).
In a study of older individuals in nursing homes, residents with normal
zinc levels had a significantly lower incidence of pneumonia compared with
zinc-deficient individuals. Zinc-replete individuals also had shorter
pneumonia duration and 50% lower usage of antibiotics, as well as lower
all-cause mortality (Meydani 2007).
A controlled clinical trial in aged individuals showed supplementation
with 45 mg zinc per day for six months decreased plasma markers of
inflammation, including IL-6 and C-reactive protein (Bao 2010).
Combining zinc with other important vitamins and minerals may also aid immune function.
In a randomized controlled trial that enrolled 42 subjects between 55 and
75 years of age, those who took a multivitamin/mineral supplement
containing 10 mg zinc and 1,000 mg vitamin C, along with other vitamins
and minerals, for 12 weeks experienced fewer self-reported sick days and
less severe symptoms than those who took placebo. The number of sick days
decreased by nearly 65% with supplement use (Fantacone 2020).
Be careful, too much zinc can have negative effects.
Zinc and Copper
If you take zinc supplements, make sure you take copper, given zinc
inhibits the absorption of copper. Ideally, one takes 2 mg of copper per
day.
More and more studies show the importance of copper to reduce the risk of
heart disease and diabetes. Copper also plays an important role in
collagen production, skin health and skin appearance.
j. EGCG (Green Tea Extract)
Epigallocatechin gallate (EGCG) is a well-known polyphenol compound
concentrated in green tea.
Studies have confirmed numerous health benefits of green tea including
prevention of cancer (R, R) and cardiovascular disease, as well as anti-inflammatory,
antioxidant, antiarthritic, antibacterial, and antiviral effects. (R, R, R, R). Plus, animal studies have shown that it can protect against skin
aging and wrinkles caused by ultraviolet (UV) light (Source).
Among EGCG’s diverse array of potential health-promoting properties is
its ability to promote longevity and protect against age-related
disease development.
EGCG may slow aging by restoring mitochondrial function in cells and acting on pathways involved in aging, including the AMP-activated protein kinase signaling pathway (AMPK). It also induces autophagy, the process by which your body removes damaged cellular material (Source).
Green tea may protect against EMF exposure as well. A 2011 study published in Neurotoxicity Research reported that green tea can protect neurons in the brain against cell phone radiation. Cell phone exposure for 24 hours resulted in neuronal cell death in cultured rat cells. Green tea, however, prevented cell death.
EGCG may slow aging by restoring mitochondrial function in cells and acting on pathways involved in aging, including the AMP-activated protein kinase signaling pathway (AMPK). It also induces autophagy, the process by which your body removes damaged cellular material (Source).
Green tea may protect against EMF exposure as well. A 2011 study published in Neurotoxicity Research reported that green tea can protect neurons in the brain against cell phone radiation. Cell phone exposure for 24 hours resulted in neuronal cell death in cultured rat cells. Green tea, however, prevented cell death.
They randomized and stratified 1075 healthy postmenopausal women at
high risk of breast cancer according to their breast tissue density
and catechol-O-methyltransferase genotypes and divided them into two
groups: 537 placebo and 538 green tea groups. Green tea group
participants took 4 capsules that contained 843 mg EGCG, whereas the
placebo group took capsules without green tea extracts.
Researchers measured changes in percent mammographic density,
circulating endogenous sex hormones, and proteins of the insulin-like
growth factor axis. Their results showed that supplementation
with green tea extract could modify and reduce mammographic density
(MD) and protect against breast cancer, even though it was only
significant in younger women (50–55 years) and had no effect in older
women (R), an age-dependent effect similar to those of tamoxifen.
EGCG can be consumed by drinking green tea or taking concentrated supplements.
Buy on Amazon > EGCG supplement
k. Lutein and Zeaxanthin
Known as the “eye vitamin,” lutein is one of two carotenoids thought to
help filter light and protect the eye from sun damage. Lutein works hand
in hand with another antioxidant [called] zeaxanthin. Both of those
[nutrients] are usually found together [in the same supplement].
Oral supplements containing lutein can help prevent age-related macular
degeneration. Dietary lutein might help prevent cataracts, but research
has yet to confirm whether supplements can have the same effect as
food.
Food sources of lutein include egg yolks, spinach and kale. It’s also
important to consume lutein along with foods high in fat to facilitate
better absorption. A diet rich in fruits and vegetables should provide
enough lutein for healthy adults, but there are no known side effects from
supplementing for those who choose to do so.
However, consuming lutein alongside beta carotene specifically
might reduce the body’s absorption of both vitamins, and when taken with
vitamin E, lutein can reduce the amount of vitamin E the body can
absorb.
Lutein Study, CARES Trial
Published in 2022, the Cognitive impAiRmEnt Study (CARES Trial 2), was designed to examine the potential
synergistic effects of a combination of omega-3 fatty acids (namely DHA
and eicosapentaenoic acid [EPA]), xanthophyll carotenoids (specifically
lutein, zeaxanthin and meso-zeaxanthin) and vitamin E (d-α-tocopherol)
on the cognitive performance of cognitively healthy older adults.
In conclusion, the CARES research has shown improvements in working
memory following 24-month supplementation with omega-3 fatty acids,
xanthophyll carotenoids (lutein and zeaxanthin) and vitamin E in
cognitively healthy older adults.
This study provides Class II evidence that 24-month supplementation with
430 mg DHA, 90 mg EPA, 10 mg lutein, 2 mg zeaxanthin, 10 mg
meso-zeaxanthin and 15 mg vitamin E (d-α-tocopherol) is effective in
improving cognitive performance, namely working memory, in cognitively
healthy older adults.
12. Glucosamine and Chondroitin
Glucosamine and chondroitin supplements are made from chitin, a
compound found in shellfish.
Natural healthcare providers typically recommend supplementation
with 1,500 mg a day of glucosamine and 1,200 mg a day of
chondroitin (many products conveniently feature these two
compounds together). You can also increase your dietary intake of glucosamine and
chondroitin with nourishing bone broth.
Most experts feel that glucosamine sulfate is superior to other
formulations, such as glucosamine hydrochloride and N-acetyl
glucosamine. Of course, check first with your integrative doctor
before supplementing. And, if you are allergic to shellfish, don’t
use glucosamine or chondroitin.
Remember, long-term, regular use of these supplements seems to yield the most benefits. Be aware that it may take eight to twelve weeks before improvements begin to appear.
Remember, long-term, regular use of these supplements seems to yield the most benefits. Be aware that it may take eight to twelve weeks before improvements begin to appear.
a. Glucosamine and Chondroitin Studies
Large studies found that people who take glucosamine live longer.
Glucosamine intake was also associated with better heart health. In
animals, glucosamine extends lifespan. Glucosamine targets
inflammaging at the cellular level, and helps the body to manage
oxidative stress and support autophagy.
They found that participants who took glucosamine and chondroitin daily for a year reduced the risk of death from any cause—by an astounding 39 percent. The supplementation also reduced cardiovascular deaths—including death from coronary artery disease, stroke, and other forms of heart disease—by 65 percent.
In fact, glucosamine/chondroitin supplementation worked about as well as
regular exercise in reducing the risk of death (although the researchers do not recommend that people forego exercising in favor of
glucosamine).
Dr. King, the lead author of the WVU study not only strongly recommends
glucosamine and chondroitin, but goes a step further, acknowledging that
he regularly takes the supplement himself.
In one 2019 study published in the British Medical Journal, the scientists noted that glucosamine/chondroitin given for arthritis pain also significantly lowered the risk of heart disease and stroke.
Specifically, the supplementation lowered the risk of adverse cardiovascular events by 15 percent, cardiovascular-related deaths by 22 percent, and coronary heart disease by 18 percent. For the WVU study, researchers took things a step further by setting out to further explore the link between regular consumption and mortality from cardiovascular conditions.
13. Protein Powder and Collagen
a. Protein Powder
Muscle mass optimizes you for longevity, and dietary protein,
especially animal-based protein, is essential for muscle
maintenance and muscle building. The greater your muscle mass,
the higher your survivability against all diseases, including
cancer. Cachexia, for example — the loss of muscle mass —
accounts for 20% of all cancer deaths. (source)
One of the reasons for this is because muscle acts as a reservoir for amino acids, which are crucial during illness when your body’s demand for them increases. Additionally, muscle regulates metabolism and is integral for glucose disposal, which helps you manage conditions like diabetes and cardiovascular disease. Your muscle also interfaces with your immune system.
One of the reasons for this is because muscle acts as a reservoir for amino acids, which are crucial during illness when your body’s demand for them increases. Additionally, muscle regulates metabolism and is integral for glucose disposal, which helps you manage conditions like diabetes and cardiovascular disease. Your muscle also interfaces with your immune system.
It’s not only protein quantity that’s important but also its
quality and amino acid balance. Glycine and collagen, which are
often overlooked, are among the most important. Siim Land,
author of "The Collagen Cure" explains:
"Glycine is conditionally essential, not essential, but
that's because your body makes 3 grams of glycine per day. But
those 3 grams would be used for things, like creatine
synthesis. But then you have 12 grams of glycine for collagen
turnover, like optimal collagen turnover." (source)
b. Collagen and Skin Anti-Aging
Collagen is the glue that holds us together. It’s great for skin,
bones, joints and muscles.
About one-third of total body protein is collagen, so it's crucial
to consume adequate collagen, from foods like bone broth or grass
fed ground beef, which contains connective tissue, or glycine to
support connective tissue health.
The majority of people don’t eat enough collagen foods, such as the
skin of poultry and fish, organ meats and bone broth. Therefore,
most people are deficient, as they’re likely only consuming 0 to 1
gram of collagen protein daily.
Therefore, older adults can benefit from a daily supplement of 10 to
15 grams of collagen peptides. Many types of collagen supplements
are on the market, including powders and capsules. There are no
known interactions between collagen supplements and medications,
foods or other supplements.
Though these results are promising, keep in mind that many collagen
studies are funded by companies that manufacture collagen products,
which may influence study results.
a. Collagen Studies
Research suggests that collagen supplements may help increase skin
elasticity, hydration and dermal collagen density. Collagen is also
an outstanding source of glycine. Preferably, use a less denatured
(unhydrolyzed) organic collagen supplement, as it has a more
balanced amino acid profile or, better yet, simply boost your
collagen intake by making homemade bone broth using bones and
connective tissue from grass fed, organically raised animals.
14. Spermidine
While spermidine was first found in semen, it has various metabolic functions in many types of cells and is naturally found in all living
organisms. It’s also found in common foods, including aged cheese and
fermented soy products, as well as mushrooms, pears and potatoes. A
review published in the journal Autophagy details some of spermidine’s benefits:
“This chemical affects numerous biological processes, including cell growth and proliferation, tissue regeneration, DNA and RNA stabilization, enzymatic modulation, and regulation of translation, among others. Furthermore, spermidine exhibits anti-inflammatory and antioxidant properties, enhances mitochondrial metabolic function and respiration, promotes chaperone activity and improves proteostasis.”
“This chemical affects numerous biological processes, including cell growth and proliferation, tissue regeneration, DNA and RNA stabilization, enzymatic modulation, and regulation of translation, among others. Furthermore, spermidine exhibits anti-inflammatory and antioxidant properties, enhances mitochondrial metabolic function and respiration, promotes chaperone activity and improves proteostasis.”
“Spermidine showed the strongest inverse relation with mortality among 146 nutrients studied. The reduction in mortality risk related to a diet rich in spermidine (top compared with bottom third of spermidine intake) was comparable to that associated with a 5.7-y younger age. All of the findings apply to spermidine from dietary sources and to amounts characteristically found in the Western diet …”
In humans, higher dietary intake of spermidine is also linked with
a reduced risk of cognitive impairment.
In humans, a diet high in spermidine is associated with reduced blood
pressure and lower incidence of cardiovascular disease (Nature Medicine 2016). It also reverses arterial aging, which is characterized by stiffening
of large arteries and the development of arterial endothelial dysfunction,
which increases the risk of cardiovascular disease (CVD).
This benefit may be due to its interactions with nitric oxide (NO) and other factors, according to researchers with the University of Colorado, Boulder:
“Our results indicate that spermidine exerts a potent anti-aging influence on arteries by increasing NO bioavailability, reducing oxidative stress, modifying structural factors and enhancing autophagy. Spermidine may be a promising nutraceutical treatment for arterial aging and prevention of age-associated CVD.”
This benefit may be due to its interactions with nitric oxide (NO) and other factors, according to researchers with the University of Colorado, Boulder:
“Our results indicate that spermidine exerts a potent anti-aging influence on arteries by increasing NO bioavailability, reducing oxidative stress, modifying structural factors and enhancing autophagy. Spermidine may be a promising nutraceutical treatment for arterial aging and prevention of age-associated CVD.”
According to The American Journal of Clinical Nutrition study (2018):
“Spermidine is the polyamine most readily absorbed from the human gut. A broad and diverse palette of foods contain high amounts of spermidine, such as fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses, whereas even higher amounts are found in soybean products, natto, shitake mushrooms, amaranth grain, and durian.”
Polyamines like spermidine are also present in aged (fermented) cheese, including blue cheese, Brie, cheddar, Swiss, Gouda, Gruyere, Manchego and Parmesan. Intake of spermidine-rich foods is important at any age but may be particularly useful as you get older, when spermidine levels tend to decline.
“Spermidine is the polyamine most readily absorbed from the human gut. A broad and diverse palette of foods contain high amounts of spermidine, such as fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses, whereas even higher amounts are found in soybean products, natto, shitake mushrooms, amaranth grain, and durian.”
Polyamines like spermidine are also present in aged (fermented) cheese, including blue cheese, Brie, cheddar, Swiss, Gouda, Gruyere, Manchego and Parmesan. Intake of spermidine-rich foods is important at any age but may be particularly useful as you get older, when spermidine levels tend to decline.
15. Cocoa
Howard Sesso et al conducted a large randomized double blind, placebo-controlled trial of cocoa extract supplementation for prevention of CVD and cancer that involved 21,442 older US adults (12,66 women) between 2015 and 2020. Participants were randomly assigned to cocoa extracts [500 mg flavanols/d, including 80 mg (-)-epicatechin] or placebo.Although the cocoa extract did not achieve statistical significance in reducing total cardiovascular events among these older adults, it did reduce CVD death by 27%. That should still encourage most adults to consume a bit more cocoa.
To highlight, a 10-fold decrease in pineal melatonin production in octogenarians compared to teenagers was observed, which results in a significant attenuation of the antioxidant, anti-inflammatory, and mitochondrial optimizing effects of melatonin. This has important consequences for the immune changes common over the course of aging, including immune senescence and inflammaging (inflammation associated with aging), which may be mediated by the effects of night-time pineal melatonin in resetting and resynchronizing immune cell mitochondrial function...
Hence, a vicious circle between melatonin production levels and aging seems to exist, since melatonin synthesis decreases with the age and, at the same time, the aging is worsened as a consequence of the melatonin deficiency.
17. Creatine
What is creatine? Creatine, a nitrogenous organic acid naturally
occurring in vertebrates, plays a critical role in the energy
metabolism of brain cells. Synthesized primarily from arginine,
glycine, and methionine, creatine is produced endogenously and
obtained through dietary intake.
“These beneficial effects from creatine supplementation on memory performance may be related to creatine’s ability to influence brain bioenergetics. For example, creatine elevates phosphocreatine and ATP levels and increases oxidative phosphorylation in synaptosomes and isolated brain mitochondria. In hippocampal neuron cultures, creatine stimulates mitochondrial activity.”
18. TMG and Betaine
Capital Medical University, in collaboration with the Chinese Academy of
Sciences, reports that betaine, a molecule produced in the kidney and
enhanced through sustained exercise, operates as a potent inhibitor of
inflammatory and aging-related pathways.
In the 2025 study, "Systematic profiling reveals betaine as an exercise mimetic for geroprotection," published in Cell, researchers designed an integrated multi-omics analysis to compare acute and long-term exercise impacts in humans.
When taken in supplement form, TMG has many positive effects. As mentioned above, it is an essential component in methylation. Methylation is an important biochemical process involved in many different cellular functions, like the copying of DNA, the expression of genes, and the making of proteins. Notably, TMG is proposed to provide the following benefits: lower homocysteine levels, improve athletic performance, have a potential role in cancer and depression, aid individuals with autism, and support cognitive function.
In the 2025 study, "Systematic profiling reveals betaine as an exercise mimetic for geroprotection," published in Cell, researchers designed an integrated multi-omics analysis to compare acute and long-term exercise impacts in humans.
Betaine is also commonly known as TMG or betaine anhydrous.
Trimethylglycine (TMG) is a form of the amino acid glycine with three
methyl groups that are attached to it.
Trimethylglycine (TMG) is a molecule which, structurally, is the amino
acid glycine with three methyl groups attached to it. It is known as a
"betaine" molecule ("betaine" being a category of molecules), but
because it was the first dietary betaine discovered (from beetroot)
and is the most popular molecule referred to as a betaine, the terms
"trimethylglycine" and "betaine" are used interchangeably.
TMG functions as a methyl donor. TMG methylates homocysteine, an amino acid that can build up in the blood and raise the risk of heart disease, and converts it into methionine.
Additionally, glycine is also an essential amino acid that helps make proteins and enzymes and may lower the amount of sugar in the blood.
As a methyl donor, TMG may contribute to the facilitation of many biological reactions inside the cell that require the process of methylation and is proposed to help with health issues like oxidative stress and inflammation.
TMG functions as a methyl donor. TMG methylates homocysteine, an amino acid that can build up in the blood and raise the risk of heart disease, and converts it into methionine.
Additionally, glycine is also an essential amino acid that helps make proteins and enzymes and may lower the amount of sugar in the blood.
As a methyl donor, TMG may contribute to the facilitation of many biological reactions inside the cell that require the process of methylation and is proposed to help with health issues like oxidative stress and inflammation.
When taken in supplement form, TMG has many positive effects. As mentioned above, it is an essential component in methylation. Methylation is an important biochemical process involved in many different cellular functions, like the copying of DNA, the expression of genes, and the making of proteins. Notably, TMG is proposed to provide the following benefits: lower homocysteine levels, improve athletic performance, have a potential role in cancer and depression, aid individuals with autism, and support cognitive function.
A 2020 meta-analysis of 243 observational prospective studies and 153 randomised
controlled trials concluded that homocysteine-lowering treatment seems
the most promising intervention for AD prevention.
Blood homocysteine levels may be reduced by TMG supplementation.
Caution: TMG shouldn't also be taken by those who have kidney problems.
Most officially recommended daily doses are too low
You should know that the official recommended dietary allowances of
vitamins and minerals, as defined by government agencies, are often
just the bare minimum you need to take in to not become sick. They do
not tell you what are the best amounts for a long, optimal, healthy
life.
Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.
So these recommended daily intakes are what you need to take on a daily basis in order not to become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.
Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.
So these recommended daily intakes are what you need to take on a daily basis in order not to become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.
Vitamin B12
Take for example vitamin B12. The recommended dietary allowance is around 2.4 mcg in many countries. But that’s in fact the “minimum” amount you need to not become sick after a few months or years, getting serious complications, like anemia, fatigue or cognitive problems. This doesn’t mean this is the optimal amount for a long, healthy life.
For example, we see in studies that you need at least 20 mcg of vitamin B12 to optimally protect the DNA against DNA strand breaks – more than 8 times greater than the recommendation!
Also, many people do not take up vitamin B12 well, especially as we get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.
In fact, The Linus Pauling Institute at Oregon State University recommends that all people older than 50 take at least 100 to 400 ug/day of supplemental vitamin B12 (R). That’s considerably more than the 2.4 mcg many governments advise.
It’s interesting to see that many foods rich in vitamin B12 (clams, mussels, crab, and fish like mackerel and salmon) are water-borne foods. Scientists speculate that people evolved for tens of thousands of years living close to shorelines and rivers and lakes and consumed high amounts of sea food and thus vitamin B12 (R), probably reaching daily intake levels far more than a meagre 2.4 mcg per day.
These are just a few examples demonstrating that yes, we need to take supplements for optimal aging. And this for the rest of our lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us to properly use these important vitamins and minerals.
Take for example vitamin B12. The recommended dietary allowance is around 2.4 mcg in many countries. But that’s in fact the “minimum” amount you need to not become sick after a few months or years, getting serious complications, like anemia, fatigue or cognitive problems. This doesn’t mean this is the optimal amount for a long, healthy life.
For example, we see in studies that you need at least 20 mcg of vitamin B12 to optimally protect the DNA against DNA strand breaks – more than 8 times greater than the recommendation!
Also, many people do not take up vitamin B12 well, especially as we get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.
In fact, The Linus Pauling Institute at Oregon State University recommends that all people older than 50 take at least 100 to 400 ug/day of supplemental vitamin B12 (R). That’s considerably more than the 2.4 mcg many governments advise.
It’s interesting to see that many foods rich in vitamin B12 (clams, mussels, crab, and fish like mackerel and salmon) are water-borne foods. Scientists speculate that people evolved for tens of thousands of years living close to shorelines and rivers and lakes and consumed high amounts of sea food and thus vitamin B12 (R), probably reaching daily intake levels far more than a meagre 2.4 mcg per day.
These are just a few examples demonstrating that yes, we need to take supplements for optimal aging. And this for the rest of our lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us to properly use these important vitamins and minerals.
18. Garlic Supplements
A detailed review of data from published clinical trials found
garlic supplements significantly reduce the number, duration, and
severity of upper respiratory tract infections. This review also
found garlic supplements stimulate immune function by increasing
macrophage activity, numbers of NK cells, and production of T and B
cells (Ried 2016).
In a clinical trial, 120 healthy participants, 21–50 years old, were
assigned to use 2.56 g aged garlic extract or placebo daily for 90
days during cold and flu season. Garlic supplementation was
associated with reduced cold and flu severity, as well as increased
cytotoxic T-cell and NK-cell proliferation and activity (Percival
2016).
Other Promising Interventions for Longevity
If you are an anti aging, longevity or biohacking space enthusiast,
chances are you have heard about many more advanced and emerging anti
aging interventions mentioned below. We will review few of the popular
ones below. However, do note that some of them might be too
overwhelming for an average layperson and will require medical
supervision to proceed.
1. Stem Cell Therapy for Anti-Aging
Stem cell therapy for anti aging is an ongoing topic for cutting edge
life-science research and is considered experimental by the medical
community at the moment. Is there any evidence that stem cell therapy
for anti aging is effective and safe?
The global stem cells market size was valued at USD 17.02 billion in
2024. The market is projected to grow from USD 19.34 billion in 2025
to USD 55.75 billion by 2032, exhibiting a CAGR of 16.3% during the
forecast period. North america dominated the stem cells market
with a market share of 53.11% in 2024. (Source)
As of May 2025, there are more than 380 scientific publications
related to stem cell and anti-aging on PubMed.gov.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Read More: Best Stem Cell Supplements
2. Hormone Replacement Therapy
HRT for Women
The media has been slow to report the findings which indicate
that not only is hormone replacement therapy not an
identifiable causative agent of breast cancer, but that when
begun early, hormone therapy actually has a collective
mortality risk reduction of 40%. [BMJ 2012]
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
HRT for women has indeed developed a bad reputation, but any
fears surrounding the treatment are unfounded. Here, we
examine the relationship among HRT and breast cancer, colon
cancer, cardiovascular disease, osteoporosis, and brain health
to dispel the myths once and for all. Discover how this
powerful treatment helps, rather than harms, postmenopausal
women in tremendous ways below.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
For many women, HRT is a powerful means of regaining quality
of life and maintaining optimal wellness through the
postmenopausal years. In fact, avoiding estrogen therapy can
actually have serious implications. One article published in
the American Journal of Public Health indicates that as many
as 91,610 postmenopausal women died prematurely because of the
avoidance of hormone therapy. Estrogen therapy, especially
when used in younger postmenopausal women (aged 50-59), is
linked to a decisive reduction in all-cause mortality.
Yet the use of HRT in this group continues to fall. If the
potential for reducing breast cancer risk isn’t compelling
enough to take another look at hormone therapy, consider how
it could also combat colon cancer, below.
Can HRT Help Prevent Cardiovascular Disease in Women?
Cardiovascular disease is responsible for 1 in every 4 deaths in the U.S. It’s the leading cause of death in both men and women, and leads to more than 600,000 deaths across the country annually (CDC). It’s therefore critical that as the risk for cardiovascular disease increases with age, individuals find ways to optimize heart health.
HRT may not be prescribed for women primarily as a means for improving cardiovascular health, but this is indeed a powerful byproduct of the treatment. According to research published in the BMJ, women receiving HRT early after experiencing menopause had a significantly reduced rate of heart failure, myocardial infarction, and mortality overall. At the start of treatment, women on average were aged 50 and had been postmenopausal for seven months. Roughly half as many women using HRT experienced cardiovascular events compared to those in the control group. Additionally, these results did not correlate with an increased risk in any cancer [BMJ 2012].
Moreover, evidence shows that there is a clear benefit in using estrogen alone, with coronary calcium scores significantly reduced. This measures the buildup of calcium and other substances which can narrow or close the arteries, leading to cardiovascular issues. In particular, women under 60 who receive hormone therapy have a statistically significant reduction in coronary disease (Lobo 2013).
Women who were given hormone therapy during early menopause
also experienced reduced atherosclerosis progression
(buildup of fats and cholesterol in the artery walls) (Sriprasert 2019).
These aren’t the only positive outcomes of HRT, however. Hormone therapy has been commonly used as an osteoporosis preventative, which brings us to our next segment.
Testosterone Replacement Therapy (TRT) for Men
Testosterone is a male steroid hormone that does a lot more for
men than just promote a healthy sex drive. The hormone affects
several other factors in your health, including body fat, muscle
mass, bone density, red blood cell count, and mood.
In a multicenter, randomized, double-blind, placebo-controlled
(NEJM 2023), 5246 men 45 to 80 years of age who had preexisting or a high
risk of cardiovascular disease and who reported symptoms of
hypogonadism and had two fasting testosterone levels of less
than 300 ng per deciliter were enrolled. The study
concluded that testosterone-replacement therapy was non inferior
to placebo with respect to the incidence of major adverse
cardiac events.
Normal testosterone levels are between 300 and 1,000 ng/dL. If a blood test shows that your levels are far below the
norm, your doctor may suggest testosterone injections. These are
a form treatment called testosterone replacement therapy
(TRT).
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
TRT is an acronym for testosterone replacement therapy, sometimes called androgen replacement therapy. It’s primarily used to treat low testosterone (T) levels, which can occur with age or as a result of a medical condition.
But it’s becoming increasingly popular for non-medical uses, including:
- enhancing sexual performance
- achieving higher energy levels
- building muscle mass for bodybuilding
This is all part of a completely natural process that starts in your late 20s or early 30s.
This gradual decrease in Testosterone often doesn’t cause any noticeable symptoms. But a significant drop in T levels may cause:
- low sex drive
- fewer spontaneous erections
- erectile dysfunction
- lowered sperm count or volume
- trouble sleeping
- unusual loss of muscle and bone density
- unexplained weight gain
Dehydroepiandrosterone (DHEA) is a steroid hormone that plays a
major role in healthy immune system functioning (Buford 2008;
Weksler 1993). DHEA levels decline markedly with age. By age 80,
DHEA levels fall to 10‒20% of their peak values (Kroll 2015; UMMC
2014).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
Cautionary Note: Don't use DHEA with testosterone. Combining DHEA
and testosterone might cause symptoms such as low sperm count and
enlarged breasts in men (gynecomastia) and the development of
typically male characteristics in women.
3. Peptide Therapy for Anti Aging
Peptide therapy has become quite a familiar term with those who are on a quest for health and wellness. However, knowing what peptide to use and for a specific outcome is quite confusing. This is where you need an expert in the field to guide you.
There are over 7,000 known peptides (aka short strings of amino acids) within the human body and though some may be similar, each is responsible for facilitating a different response and action within the body. All are very important to the health and wellness of your body. In fact, there are so many peptides that we have decided to dedicate an entire eBook to just peptide therapy. However, for the purposes of longevity, we will review 3 essential peptides that we believe are paramount in one’s quest to live longer, at optimal function:
- BPC-157
- CJC-1295 with Ipamorelin
- Epithalon (Epitalon)
Before we go into the amazing benefits these 3 peptides have, let’s
first define what a peptide actually is. Pep·tide - / ’peptÄ«de/noun a
compound consisting of two or more amino acids linked in a chain, the
carboxyl group of each acid being joined to the amino group of the
next by a bond of the type -OC-NH-. Put simply, a small group of small
chain amino acids (protein building blocks) that when linked together
target a specific function in the body. Now that you have a very basic
understanding of what a peptide chain is, let’s get into the
specifics.
BPC-157, The body protection compound (BPC), is a very versatile
peptide. (This happens to be one of our favorite ones as well) Not
only is it used for overall gastrointestinal (GI) health or to heal
your leaky gut, it also has additional properties to promote the
health of your connective tissue. When used for gut health, BPC-157,
is amazing at balancing your flora, and protecting the very vulnerable
lining of the intestine. When the gut is not the focus, BPC157 is
prescribed to help protect active individuals from injuries or to
accelerate the overall healing process. Few of the important benefits
of BPC-157:
- Alleviate aches and pain
- Promoting tissue healing
- Heal and unhealthy gut
- Maintain a newly healed healthy gut
CJC-1295 with Ipamorelin is used to stimulate your growth hormone to
help build muscle, lean out, improve sleep, and improve recovery
time. CJC-1295 can increase serum growth hormone (GH) levels by
200-1000%, by stimulating your body’s own natural production. The
elevated growth hormone production and release continue for up to 6
days because CJC-1295 has a half-life of about 6-8 days. Ipamorelin
has an added effect because of its own ability to facilitates the
release of growth hormone (GH). This dynamic duo boosts the amount
of circulating GH in your body, making you feel and look younger.
The combination is just fantastic.
Some of the amazing benefits of CJC 1295 with Ipamorelin:
- Increase in lean muscle mass
- Decrease in body fat percentage
- Increased collagen, elastin, and fibrin production for younger skin
- Increase in restful sleep
- Increase in energy levels
- Improved cardiovascular function
- Stronger immunity
- Decreased joint and muscle pain
- Enhanced healing after injury
EPITHALON has a primary role to increase the natural production of
telomerase, a natural enzyme that helps cells reproduce telomeres,
which are the protective parts of our DNA. In essence, this allows
the replication of our DNA so the body can grow new cells and
rejuvenate old ones. In addition, it is used to improve specific
aging mechanisms like gene expression and autophagy. Short peptides
like EPITHALON regulate different cellular levels by embedding
themselves into the DNA chain. By being part of the DNA, Epithalon
expands gene expression. Epithalon also increases energy levels
through autophagy, the body’s mechanism of cleaning worn-out and
damaged cells, regenerating newer and healthier ones. Some of the
show-stopping benefits of Epithalon:
- Increases telomerase
- Improving telomere health
- Cellular regeneration
- Improves autophagy
- Expands gene expression
4. MTOR and Rapamycin
Mechanistic (previously referred to as mammalian) Target Of Rapamycin
(mTOR) is a protein kinase that regulates protein synthesis and cell
growth in response to growth factors, nutrients, energy levels, and
stress (Marin et al., 2011).
2025 Update:
Anti-aging drug rapamycin extends life as effectively as
restricting calories
But could another blend of drugs be even more effective? That’s what
the
Robust Mouse Rejuvenation study
hopes to find out. It’s following 1,000 mice, in 10 groups, that are
receiving different combinations of up to four treatments
(rapamycin, a senolytic, a therapy to strengthen the protective caps
on their
DNA
and a bone marrow transplant).
We found it interesting enough to share, verbatim:
Rapamycin was first discovered in 1972 in the soil of Easter Island,
produced by a bacterium called Streptomyces hygroscopicus. It takes
its name from Rapa Nui, the indigenous name for the island. In the
early 2000s, researchers discovered its potential to increase
lifespan. In low doses, rapamycin reliably increases the lifespan of
worms, yeast, flies, and mice. In one study, researchers gave a
group of 20-month-old mice (roughly equivalent to that of
60-year-old humans) rapamycin in small doses over three months. They
then simply observed the mice until they died naturally.
They were astonished at what they observed! Normally, these
20-month-old mice would have died of agerelated diseases around the
30-month mark. But they didn’t! They lived another 2-months on
average, which would be equal to a human living to 140 years old!
There are many other research examples in multiple species of
increased lifespan resulting from rapamycin periodic dosing. In
October 2021, Steve Hill published a review of the Rapamycin
literature in a popular Longevity Medicine Journal.
In his Summary of Rapamycin he found the following:
Late-life mice treated with Rapamycin for three months showed:
- Significant benefits in cardiovascular function with reversal or attenuation of age-related changes in the heart
- Beneficial behavioral, skeletal and motor changes compared with mice fed a control diet
- Reduced indicators of inflammatory, metabolic, and hypertrophic expression of cardiac tissues
From these findings, we propose that late-life rapamycin therapy not
only extends the lifespan of mammals, but also confers functional
benefits to a number of tissues. In July 2013, James M Flynn
published in the journal, Aging Cell reporting that Late-life
Rapamycin Treatment Reverses Age-related Heart Dysfunction. Much has
been learned about Rapamycin since the mouse study mentioned here.
The important news? All signs pointed to increased lifespan in
humans.
Some of the benefits of periodic dosing of Rapamycin found through
scientific exploration are:
- A decrease in cancer incidence
- Improvement of cardiac function (heart function)
- Improvement in bone marrow function (immune system)
- Metabolizes cellular fat stores (weight and body composition)
- Increases lifespan by inhibiting mTOR (slows down rate of aging)
Matt Kaeberlein’ research gives us information on the benefits of
Targeting mTOR Signaling to promote Healthy longevity. He reports
that Rapamycin is a viable option, especially when combined
with:
- A highly-optimized diet
- Individualized power supplements
- A healthy sleep routine
- Stress management techniques
A
systematic review
spanning five databases published in 2024 in the Lancet found that
rapamycin improved aging-related issues in the immune system,
heart/blood vessels, and skin in both healthy individuals and those
with age-related diseases. The researchers believed it improved
immunity largely through changes in the adaptive immune system.
That said, Bryan Johnson, known for his anti-aging regimen, has
stopped using rapamycin after experiencing infections. (September 2024 Update on X/Twitter)
Notes:
- There are more than 2,900 search results on rapamycin and aging on PubMed.
- Rapamycin have demonstrated in the Interventions Testing Program (ITP) an increase in the total lifespan of the longest-lived mice by 9-14% as well as an overall increase in median survival (Nature 2009).
- Other tested interventions in the Interventions Testing Program (ITP): https://www.nia.nih.gov/research/dab/interventions-testing-program-itp/supported-interventions
5. Does Metformin Increase Life Expectancy?
Metformin, a biguanide that combats age-related disorders and
improves health span, is the first drug to be tested for its
age-targeting effects in the large clinical trial—TAME (targeting aging by metformin). A 2020 review
(Cell 2020) focuses on metformin’s mechanisms in attenuating hallmarks of
aging and their interconnectivity, by improving nutrient sensing,
enhancing autophagy and intercellular communication, protecting
against macromolecular damage, delaying stem cell aging, modulating
mitochondrial function, regulating transcription, and lowering
telomere attrition and senescence. These characteristics make
metformin an attractive gerotherapeutic to translate to human
trials.
In humans, metformin has been in clinical use for over 60 years, studied extensively, has a high safety profile, and is uniquely positioned to intervene several crucial pathways responsible for aging and age-related diseases (Barzilai et al., 2016). As recommended by the American Diabetes Association, due to its glucose-lowering effects, metformin monotherapy is the preferred first-line pharmacological action against type 2 diabetes (American Diabetes Association, 2019).
In a 2024 study, published in Cell, gero-protective effects of metformin on monkeys were evaluated in a rigorous 40-month study. The results highlighted a significant slowing of aging indicators, notably a roughly 6-year regression in brain aging. Metformin exerts a substantial neuroprotective effect, preserving brain structure and enhancing cognitive ability. This research pioneers the systemic reduction of multi-dimensional biological age in primates through metformin, paving the way for advancing pharmaceutical strategies against human aging.
6. Exosome Therapy for Anti Aging
Exosomes are small vesicles released by all the cells, but
especially by stem cells. They are, essentially, little messengers
carrying important signaling proteins and genetic information from
cell to cell. Or in other words, a fat bubble with a
message.
The exosomes market size was valued at USD 250.8 million in 2022
and is expected to reach USD 3.2 billion in 2032 with a CAGR of 29.9% from 2023 to 2032 (source).
Exosomes' primary job is to act as a connection between all our
cells, facilitating communication whether cells are near or far to
one another. The information they carry tells our cells to turn on
or off certain functions or to react in a certain way. Exosomes
are being heralded as the next frontier of cell therapy. While not
being cells at all, they play a vital role in the communication
and rejuvenation of all the cells in our body. Science has shown
that the cell-to cell communication is important in maintaining a
healthy cellular terrain.
Exosomes therapy is responsible, among other things, for assisting
both the T-cells and NK cells in our immune system. T-cells are
responsible for calming an immune response, while NK cells are
responsible for ramping up that response. We need both, but when
NK cells aren’t “turned off” or T-cells aren’t “turned on,” pain
and inflammation are often the result.
Generally speaking, exosomes carry healthy and lost information
and insert this into target cells. Exosomes released by young stem
cells have been shown to be very powerful in regulating
regenerative processes in the body and assisting in rejuvenation.
You may be wondering the difference between exosomes and stem
cells. The number one difference is that exosome therapy DOES
cross the blood brain barrier and get to places whole stem cells
cannot.
Few of the important benefits of Exosomes:
- Manage degenerative conditions
- Repair degenerated and damaged tissue
- Powerful anti-inflammatory effects
- Promising anti-aging capabilities
- Improve pain control
- Decrease brain inflammation
Conclusion and Key Takeaways
Our best bet to promote longevity and overall health is to engage in healthy practices like consuming a nutritious diet, engaging in regular exercise, improving your sleep, reducing stress and being social.
While some research suggests potential benefits from supplements,
hormone therapy, or even stem cells in slowing aging, these shouldn't
replace core healthy practices. A well-rounded approach is key for
optimal well-being.
Focus on Fundamentals:
- Nutritious Diet: Prioritize a balanced diet rich in fruits, vegetables, and whole grains.
- Regular Exercise: Aim for consistent physical activity, incorporating different types like cardio and strength training.
- Quality Sleep: Get enough restful sleep for optimal body and brain function.
- Stress Management: Find healthy ways to manage stress, such as meditation or spending time in nature.
Supplements: A Supportive Role
Remember, supplements are not magic bullets. They should complement, not replace, a healthy lifestyle. Consult your doctor before starting any new supplement program to ensure safety and suitability for your individual needs.
Multi-Faceted Aging Solutions
Remember, supplements are not magic bullets. They should complement, not replace, a healthy lifestyle. Consult your doctor before starting any new supplement program to ensure safety and suitability for your individual needs.
Multi-Faceted Aging Solutions
Aging is a complex process with various contributing factors. Ideally, an anti-aging supplement should address these factors synergistically, meaning the components work together for a stronger effect.
For example, alpha-ketoglutarate (AKG) can maintain the epigenome and improve mitochondrial health. AKG can work together with other substances that improve mitochondrial health, like fisetin and malate, or that improve the epigenome, like NMN and glycine.
But addressing the aging epigenome and mitochondria is not enough. You also need to tackle many other aging mechanisms, like protein accumulation and DNA damage.
So the ideal anti-aging supplement contains not just one or two substances that focus on one aging mechanism (like mitochondrial health or the NAD+ metabolism), but contains many substances that act on many aging pathways, and in a synergistic way.
There's no magic bullet for aging. It's unlikely a single strategy
will address all the complexities involved. The best approach for
most people likely involves a personalized menu of strategies that
combines a healthy diet and lifestyle with potential benefits from
evidence-based supplements.
Reliable Research
Reliable Research
Always prioritize credible sources for information. Look for
research published in peer-reviewed journals, searchable through
platforms like PubMed or Google Scholar.
A new era of longevity science: Models of aging, rapamycin trials, biological clocks, & more - Dr Peter Attia and Dr Brian Kennedy
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