What are the Most Promising Supplements for Longevity?
Rapid innovation and recent studies reveal a promising outlook for the role of supplements in human longevity
The commercial supplements industry has been around for decades and while identifying high-quality products from the preponderance of snake-oil products remains a challenge, there are several truly promising supplements that are being studied closely as it relates to their impact on longevity. Before diving in, let’s start with a quick primer on the important role of sirtuins in longevity so that we can see how certain supplements activate these important proteins.
As with all posts, nothing in here should be construed as medical advice and you should consult your medical care provider before taking any supplements.
What Are Sirtuins?
Sirtuins are a family of proteins, specifically enzymes, that play a pivotal role in various cellular processes. Sirtuins are often referred to as "silent regulators" because of their ability to influence gene expression without changing the DNA sequence itself. There are seven sirtuins, each found within different cellular compartments and serving different important functions, including: gene expression, DNA repair, metabolism, oxidative repair and mitochondrial health.
Sirtuins and Longevity:
Recent research conducted in model organisms like yeast, worms, flies and mice has suggested that activating sirtuins can extend lifespan. This effect is often attributed to sirtuins' ability to regulate cellular processes that influence aging and age-related diseases. By activating these important proteins we may be able to fundamentally alter our aging trajectory.
Activating Sirtuins through Supplements and Practices:
A small but powerful handful of supplements and practices are being studied to evaluate their role in activating sirtuins. Most notably:
NAD+ (Nicotinamide Adenine Dinucleotide): NAD+ is a molecule that’s crucial for cellular energy production. NAD+ levels decline with age, but NAD+ boosters like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) have gained attention for their potential to rejuvenate cells and extend lifespan. Both NR and NNM are precursors to NAD+ and supplementing with either aim to boost NAD+ levels, potentially rejuvenating cells, enhancing metabolism, and supporting overall longevity
Resveratrol: This compound, found in red wine, has been studied for its potential to activate sirtuins and mimic the anti-aging effects of caloric restriction. You’d have to drink a few hundred glasses of wine a day (please don’t try this) to reap the benefits of resveratrol which is why doctors recommend highly concentrated supplements. To maximize absorption, resveratrol is best consumed with food (and usually with a bit of healthy fat like olive oils)
Metformin: Primarily prescribed to manage diabetes, Metformin is increasingly being studied for its potential longevity-enhancing properties. Metformin works by improving insulin sensitivity and reducing blood sugar levels and several recent studies suggest that Metformin may also target the biological mechanisms of aging by activating AMPK. AMPK is a master regulator of cellular energy and it plays an important role in cellular maintenance and repair, not to mention reducing inflammation and maintaining energy balance
Quercetin and Fisetin: Quercetin is a flavonoid abundant in fruits and vegetables like apples, onions, and berries. It's celebrated for its antioxidant and anti-inflammatory properties, which may protect against age-related diseases. Fisetin, another flavonoid found in strawberries, has recently gained attention for its potential to rejuvenate aging cells. It has been shown to clear senescent cells, which are associated with aging and age-related diseases. Both supplements may help remove radical cells from the body and reduce general inflammation in the body and the presence of fatty liver
Caloric Restriction or Intermittent Fasting (IF): Beyond supplements, reduced calorie intake without malnutrition has been shown to increase sirtuin activity and promote longevity. There’s much more here and in a future post, we’ll dive into the research on the role that fasting plays in longevity
Conclusion:
I’ve long been skeptical of pills and the desire for a quick fix but after pouring through the research, I’m growing increasingly excited about the prospect of supplements to enhance our lives. I’m confident that we’re entering an incredible period of rapid scientific innovation in which study after study demonstrates that complementing longevity best practices with outside supplements may add years and quality ones at that to our lives.
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