I am often asked which supplements I recommend and personally take. I take several supplements at least five days a week and give my body two days off, usually on weekends unless I’m traveling. I’ve compiled a list of the top 12 essential supplements I take and recommend, though I take more that are not included here. These are designed to slow down aging and inflammation, which contribute to “inflammaging.” They stimulate various crucial pathways in the body that are essential for maintaining health.
Some patients have asked about my supplement regimen, and I’m revealing some of my secrets here. I’ve occasionally undergone biological age tests. In one test for intracellular NAD+, my levels were comparable to those of a teenager. Another test for the essential anti-aging Klotho protein placed me in the 90th percentile of 18-to-35-year-old males, despite me being older than that range. While the full implications of these results aren’t entirely clear, as aging is a complex mosaic, I’d rather have these values than their opposites. I firmly believe these supplements make a difference. Many of these supplements are now available on our website.
As we age, our bodies undergo various changes that can impact our health and vitality. While aging is inevitable, recent research has shed light on potential ways to slow down certain aspects of aging and promote longevity. One approach that has gained significant attention is the use of supplements that may offer anti-aging benefits. Here are the top 12 anti-aging supplements, along with the scientific mechanisms behind how they may work:
1. Resveratrol and Pterostilbene
Resveratrol is a polyphenol antioxidant in red grapes, berries, peanuts, and red wine. Studies suggest that resveratrol may activate sirtuin genes crucial in cellular regulation and longevity pathways. Specifically, resveratrol can activate sirtuin proteins like SIRT1, which regulate DNA repair, cell survival, and metabolism. Additionally, resveratrol exhibits potent antioxidant and anti-inflammatory effects, which may help reduce oxidative stress and chronic inflammation – key drivers of aging and age-related diseases. Resveratrol has also demonstrated neuroprotective properties, potentially helping to prevent age-related cognitive decline and neurodegenerative disorders. The main drawback of resveratrol is its bioavailability. An alternative is pterostilbene, which offers the same benefits as resveratrol but with potentially better bioavailability. Both compounds have improved bioavailability when dissolved in oil (hint: olive oil). You can purchase resveratrol supplements here and we also offer intravenous resveratrol.
2. Curcumin
Curcumin, the primary bioactive compound in turmeric, is renowned for its powerful antioxidant and anti-inflammatory properties. Chronic inflammation significantly contributes to aging, and curcumin’s ability to mitigate inflammation may help slow down age-related cellular damage. Curcumin works by inhibiting the activity of pro-inflammatory enzymes and targeting specific inflammatory pathways. More technically, it stimulates an essential pathway in the body called the NRF2 pathway, which is responsible for reducing inflammation.
Additionally, curcumin can combat oxidative stress and free radical damage to cells, another critical factor in aging. This slows down the process of inflammaging, where inflammation leads to aging. Research has also suggested that curcumin may improve brain function and potentially prevent cognitive decline by reducing inflammation and oxidative damage in the brain. I recommend the UltraCur supplement for daily use. For those requiring more potent anti-inflammatory effects, we also provide intravenous curcumin.
3. Coenzyme Q10 (CoQ10)
CoQ10 is a naturally occurring enzyme involved in energy production within cells. As we age, our bodies’ production of CoQ10 decreases, which can lead to fatigue and increased oxidative stress. Supplementing with CoQ10 may help restore energy levels by improving mitochondrial function, as mitochondria are the powerhouses of our cells responsible for generating energy. CoQ10 also acts as an antioxidant, protecting cells from oxidative damage caused by free radicals. Furthermore, CoQ10 has been shown to have anti-inflammatory effects, which may help reduce the inflammation that contributes to many age-related diseases. You can purchase CoQ10 supplements here and we also offer intravenous CoQ10.
4. Nicotinamide Riboside (NR) or NMN
NR or NMN is a form of vitamin B3 that has gained attention for its ability to increase levels of NAD+, a crucial coenzyme involved in various cellular processes, including DNA repair and energy metabolism. Our NAD+ levels naturally decline by about 50% every twenty years, contributing to age-related cellular dysfunction. By boosting NAD+ levels, NR may help counteract this decline and support cellular health. Additionally, NR has been shown to activate sirtuins and other proteins involved in regulating cellular health, further contributing to its potential anti-aging effects. NR may also improve mitochondrial function and energy metabolism which can decline with age. To enhance my natural NAD+ production I take ResveraCel. We also offer intravenous NAD+, which I recommend to many of my patients.
5. Spermidine
Spermidine is a naturally occurring polyamine compound that has been shown to promote autophagy, a process by which cells recycle and remove damaged components. Autophagy declines during aging, allowing damaged cells and proteins to accumulate, contributing to cellular dysfunction and age-related diseases. By inducing autophagy, spermidine may help remove toxic cellular waste, potentially extending lifespan and promoting overall cellular health. One benefit of spermidine is its ability to mimic intermittent fasting, which is known to spur autophagy. At PUR-FORM we offer intravenous spermidine.
6. Urolithin A
If I were asked about one aspect of the body I want my patients to improve for better health, it would undoubtedly be the mitochondria. You are only as healthy as your mitochondria! Urolithin A is a metabolite produced by gut bacteria after consuming certain foods, such as pomegranates and berries. It has gained attention for its ability to promote mitophagy, a specific form of autophagy that helps recycle and repair damaged mitochondria. As mitochondria are the powerhouses of cells, their proper function is crucial for maintaining overall cellular health and longevity. By inducing mitophagy and removing dysfunctional mitochondria that accumulate with age, UA may improve mitochondrial and overall cellular health, potentially promoting longevity. Be aware that many people have lost the ability to produce UA, making supplementation critical. I take Liposomal Urolithin A by Codeage.
7. Fisetin
Fisetin is a flavonoid found in fruits and vegetables that has been studied for its potential senolytic properties. Senescent cells are dysfunctional cells that accumulate with age and contribute to inflammation and age-related diseases. Fisetin has been shown to selectively induce apoptosis (programmed cell death) in senescent cells, reducing their accumulation and the associated inflammatory and tissue-damaging effects. By targeting and removing these harmful senescent cells, fisetin may help mitigate the aging processes driven by their presence. While we need some senescent cells, their number increases with aging. Your best bet is to obtain a fisetin supplement with several other powerful senolytic agents. One supplement available on our website that I recommend is SenUltra.
8. Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is a powerful antioxidant that can help recycle other antioxidants in the body, such as vitamins C and E. It may benefit aging by reducing oxidative stress and free radical damage to cells and proteins, which can contribute to cellular dysfunction and age-related diseases. Additionally, ALA has been shown to have anti-inflammatory effects, helping to lower chronic inflammation – a critical factor in many age-related conditions. Some research also suggests that ALA may improve insulin sensitivity and potentially protect against diabetic complications associated with aging. One other benefit of ALA is that it seems to help with neuropathies. You can purchase ALA supplements on our website.
9. Nitric Oxide Supplement (Neo-40)
Neo-40 is a patented nitric oxide supplement produced by HumanN. Nitric oxide (NO) is a crucial gaseous signaling molecule involved in various physiological processes, including vasodilation, immune function, and cellular communication. As we age, our bodies’ nitric oxide production decreases, contributing to age-related issues such as cardiovascular problems, cognitive decline, and reduced exercise performance. Neo-40 aims to increase nitric oxide levels in the body, potentially providing several anti-aging benefits. These may include improved blood flow and circulation, enhanced oxygen and nutrient delivery to cells, and better regulation of inflammation.
Additionally, nitric oxide has been shown to support healthy endothelial function (the inner lining of the blood vessels), which is essential for overall cardiovascular health. I became involved with Neo-40 years ago when I discovered that NO in the body is the basis of increased stem cell output from the bone marrow. In my lectures, I have a slide that sums up regenerative medicine: “Cells, not doctors, heal patients.”
10. Berberine
Berberine is a bioactive compound in several plants, including barberry, goldenseal, and tree turmeric. It has gained attention for its potential anti-aging effects due to its ability to influence various pathways involved in the aging process. Berberine has been known to activate the AMPK (AMP-activated protein kinase) pathway, which is crucial in regulating cellular energy homeostasis and metabolism. By activating AMPK, berberine may help improve insulin sensitivity, glucose and lipid metabolism, and mitochondrial function – all of which can delineate with age and contribute to age-related diseases like type 2 diabetes and metabolic disorders.
Additionally, berberine exhibits antioxidant and anti-inflammatory properties, which may help protect against oxidative stress and chronic inflammation, two key drivers of aging and age-related diseases. Many experts believe berberine may be a better alternative than metformin. Some studies have shown that metformin may negate some of the benefits of exercise. I recommend SuperBerine by HumanN.
11. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, are well-known for their potent anti-inflammatory properties. Chronic low-grade inflammation is implicated in many age-related diseases, including cardiovascular disease, cognitive decline, and certain cancers. By reducing inflammation, omega-3s help mitigate the adverse effects of aging on various bodily systems. Additionally, omega-3s have been shown to improve brain and heart health by reducing oxidative stress and inflammation, and they may also regulate gene expression related to cellular aging processes.
We are now aware that the cell membrane is critical to its proper functioning. Omega-3 fatty acids improve the health of the membrane. An important fact about fish oil supplements is that it is best to keep them in the freezer and take them directly from there.
12. Green Tea Extract (EGCG)
EGCG (epigallocatechin gallate), the primary catechin in green tea, offers numerous potential health benefits for humans. It is a powerful antioxidant, protecting cells from damage caused by free radicals and reducing inflammation. EGCG may support heart health by lowering blood pressure, cholesterol levels, and the risk of atherosclerosis. Studies suggest it could aid in weight loss by boosting metabolism and fat oxidation. Additionally, EGCG shows promise in regulating blood sugar levels, potentially benefiting those with or at risk of diabetes. It may also contribute to liver and joint health, while early research indicates possible neuroprotective effects that could help prevent age-related cognitive decline. While more research is needed to fully understand its effects, EGCG’s diverse potential benefits make it an intriguing compound for human health. For a daily does of EGCG try Green Tea Phytosome by Thorne. We recently introduced out new EGCG IV drip. Read my recent blog to learn more about its benefits.
While these supplements show promising anti-aging potential, it’s important to note that more research is still needed to fully understand their long-term effects and optimal dosages. Additionally, supplements should not be viewed as a magic solution for aging but rather as a potential complement to a healthy lifestyle that includes a balanced diet, regular exercise, stress management, and adequate sleep. By combining these supplements with a holistic approach to well-being, individuals can support their body’s natural defense against aging and promote overall longevity and vitality.
Also, one should consult with a physician before taking any of these supplements since some can have side effects that may interfere with prescription medications. One example is to be aware that some of these supplements can act as blood thinners. This is usually not an issue unless one is already on a blood thinner. Be safe and consult with a physician.
– Dr. P
You may also be interested in: Fish Oil Supplements: Healthy or Harmful?
