This page contains a list of supplements which may be useful to slow or even reverse the aging process. To find out which may be suitable for you, download your own free customized anti-aging supplementation guide here.
In addition to any supplementation plan we recommend intermittent fasting, a balanced diet rich in plant-based foods and low in sugar, and regular moderate exercise.
Intermittent fasting
Intermittent fasting is perhaps the anti-aging treatment with the most scientific evidence to back its efficacy. Fasting is going without food, or consuming a calorie restricted diet for an extended period of time. There are a number of different approaches to fasting. Some fasts are as short as 16 hours, some can be months long. See our article on intermittent fasting for more details.
Healthy diet
A well-rounded diet rich in whole plants and low in sugar is recommended. Excess fruit consumption should be avoided as fructose creates 7x more AGE products than glucose! Processed foods and foods cooked at high temperatures should be avoided, these contain higher levels of AGE products. It’s best to consume foods fresh or cook at low temperatures.
Moderate exercise
Moderate exercise is well documented to improve several markers of aging including mitochondrial energy levels, bone density and various hormones. It should be cautioned however that exercise can create increases in oxidative stress, therefore taking an antioxidant prior to your workout is recommended.
List of anti-aging supplements
Details of our favorite anti-aging supplements are contained below. The list includes:
Arginine
Astaxanthin
Curcumin
Dehydroepiandrosterone
Fisetin
Gamma-Aminobutyric Acid
Growth Hormone
Melatonin
Metformin
Nicotinamide Riboside
Pterostilbene
ARGININE
Arginine is an amino acid that our bodies needs to function properly. Arginine, like other amino acids helps the body build proteins which then can be used to build muscle and rebuild tissue. It is abundant in many foods including red meat, fish, poultry, grains, nuts and dairy.
Mechanism of action
Arginine is involved in a number of functions in the body. Including: Wound healing; helping remove waste products from the body; maintaining immune and hormone function; dilating and relaxing the arteries.
Benefits
Supplementing with arginine has been shown to increase secretion of growth hormone (GH). GH helps regulate the immune system. It facilitates T and B cell growth, immunoglobulin synthesis, maturation of blood progenitor (stem) cells and modulation of the cytokine system.
Side effects
Arginine is considered possibly safe when taken by mouth for short periods of time. In low doses it is well tolerated. In higher dosages it can cause nausea, diarrhea, abdominal pain, bloating, gout, allergic response, airway inflammation or worsening of asthma symptoms. Arginine isn't recommended after a heart attack. L-arginine can also worsen allergies or asthma. Too much arginine can potentially trigger the herpes virus in people who have the condition. Arginine has interactions with anticoagulants, diabetes drugs, blood pressure medications, isoproterenol, nitrates, water pills and sildenafil. Consult with your doctor before taking arginine if you are on any of these medications.
ASTAXANTHIN
Astaxanthin is a red pigment which occurs naturally in algae. It is what causes the pink and red color in salmon, trout, lobster, shrimp and in other seafood.
Mechanism of action
Astaxanthin is a powerful antioxidant and free radical scavenger. In fact, astaxanthin is a far more potent free radical scavenger than vitamin E (550x), or vitamin C (6000x). Astaxanthin is a powerful anti-inflammatory. It works by blocking NF-kB which is one of the primary molecules which start the inflammatory cycle. Astaxanthin is able to cross the blood brain barrier, that means it can get into the brain to provide its benefits to our brain cells. Due to its structure astaxanthin is able to penetrate into the cell membrane and mitochondrial membrane, allowing its effects to work on several sub-cellular components throughout the body.
Benefits
Inflammation and oxidative stress are two of the primary causes of aging. Scientists believe chronic inflammation is a contributing factor to many major diseases including heart disease, cancer, metabolic syndrome and Alzheimer’s. Studies have shown people supplementing with astaxanthin saw improvements in vision and skin appearance, including a reduction in age spots, wrinkles and an improvement in skin elasticity. It may protect the skin from damage caused by the sun and may reduce oxidative damage caused by exercise.
Side effects
Astaxanthin is considered possibly safe when taken by mouth as a supplement. Side effects of astaxanthin may include increased bowel movements and red stool color and stomach pain.
CURCUMIN
Curcumin is a bright yellow chemical contained in turmeric. Turmeric is the spice that gives curry its yellow color, it has been used in cooking and ayurvedic medicine for thousands of years. In its natural form, curcumin is poorly absorbed however the bioavailability can be increased by almost 2000% by combining it with piperine, which is in black pepper.
Mechanism of action
Curcumin is a powerful anti-inflammatory. It works by blocking NF-kB which is one of the primary molecules which starts the inflammatory cycle. Curcumin is also a powerful antioxidant. Curcumin neutralizes free radicals and also stimulates the bodies own production of further antioxidant enzymes. Curcumin is also a calorie restriction mimetic, in that it simulates the effects of fasting. It has been shown to trigger AMP Kinase which increases our metabolism and autophagy. Curcumin may also reduce levels of lipofuscin.
Benefits
Chronic inflammation is one of the primary causes of aging, and scientists believe chronic inflammation is a contributing factor to many major diseases including heart disease, cancer, metabolic syndrome and Alzheimer’s. Reducing oxidative stress, lowering blood sugar, increasing autophagy and reducing accumulation of lipofuscin are also believed to help with the symptoms of aging.
Side effects
Curcumin is generally considered safe and no adverse effects have been reported at low doses. Possible side effects include at higher doses include digestive issues, headache and nausea, skin rash.
DEHYDROEPIANDROSTERONE
Dehydroepiandrosterone (DHEA) is a steroid hormone made naturally in the body, it is produced in the adrenal glands, the gonads and the brain. DHEA production peaks in your mid 20’s and then levels decline with age.
Mechanism of action
DHEA can act as a neurosteroid, affecting the brain. Its activities are not fully understood, but some studies suggest it may help protect neurons from toxins and it may contribute to nerve growth, reduce inflammation and prevent cell death. DHEA also helps to make male and female sex hormones, including testosterone and estrogen.
Benefits
There is not conclusive evidence that DHEA can extend lifespan, however some studies have demonstrated positive anti-aging effects from DHEA including improving feelings of wellbeing, cognitive function, body composition and bone mineral density and improving skin quality in the elderly.
Side effects
DHEA is considered possibly safe when taken by mouth in doses of 50mg for up to 2 years. In higher doses side effects may include; oily skin and acne, hair loss, stomach upset, high blood pressure, changes in menstrual cycle, facial hair and deepening of the voice in women, fatigue, headache, rapid or irregular heartbeat, insomnia, unfavorable changes in cholesterol levels.
FISETIN
Fisetin is a plant polyphenol found in many plants including strawberries, apples, onions and cucumbers. Fisetin is a sirtuan activating compound, it also has powerful antiinflammatory properties. However, of most interest is its potential as a senolytic.
Mechanism of action
A senolytic is an agent that selectively induces the death of senescent cells. Senescent cells are cells which have become ineffective and even harmful to their environment. An accumulation of senescent cells leads to increased inflammation, which is a significant contributor to aging. Using a senolytic can help rid these cells from the body and reduce the damage they are causing. Fisetin is also a powerful anti-inflammatory. It appears to inhibit nuclear factor-kappa B (NF- κB)— which as an "on-off switch", responsible for the expression of many inflammatory genes. The anti-inflammatory effect of fisetin rivaled corticosteroids. Chronic inflammation is believed to be a key driver in aging.
Benefits
Fisetin has been shown in mice to be a powerful senolytic agent. Fisetin treatment in mice significantly reduced senescence markers in multiple tissues. The agent also reduced senescence in a subset of cells in human fat tissue. When mice were given fisetin it resulted in increased lifespan and reduced age-related markers.
Side effects
Fisetin may increase the effects of the blood-thinning agent warfarin (Coumadin). Fisetin reduces blood sugar in diabetic animals therefore talk to your doctor before taking fisetin if you are on blood thinners or diabetic medication.
GAMMA-AMINOBUTYRIC ACID
Gamma-Aminobutyric Acid (GABA) is a neurotransmitter that is responsible for blocking certain impulses between nerve cells in the brain. GABA is found naturally in varieties of green, black, and oolong tea, as well as in fermented foods including kefir, yogurt, and tempeh.
Mechanism of action
It is hypothesized that GABA stimulates the anti-aging protein, Klotho. In addition, GABA is interesting for its ability to boost growth hormone (GH). Supplementation with GABA has been shown to increase levels of GH. One study found that taking a GABA supplement led to a 400% increase in GH when resting and a 200% increase following exercise.
Benefits
Studies have shown that GH helps regulate the immune system. It facilitates T and B cell growth, immunoglobulin synthesis, maturation of blood progenitor (stem) cells and modulation of the cytokine system. Research suggests that GABA supplementation may also boost mood, increase relaxation, reduce stress, alleviate pain and improve sleep.
Side effects
GABA is considered likely safe when taken by mouth for short periods of time, up to 12 weeks. Side effects may include upset stomach, headache, sleepiness, muscle weakness.
GROWTH HORMONE
Growth hormone (GH) is a small protein made in part of the brain called the pituitary gland. GH stimulates growth in children and adolescents. In adults it helps regulate body composition, fluids, muscle and bone growth, sugar and fat metabolism.
Mechanism of action
GH travels in the bloodstream to all tissues in the body to stimulate growth. Studies have shown that GH helps regulate the immune system. It facilitates T and B cell growth, immunoglobulin synthesis, maturation of blood progenitor (stem) cells and modulation of the cytokine system. Levels of GH rise during childhood, peak during puberty and decline from middle age. It is hypothesized that supplementing GH in later life may help maintain a healthy immune system.
Benefits
It is still a subject of intense debate whether GH can increase lifespan however supplementation of GH has been reported to offset many of the symptoms of aging. It has been reported to boost energy, enhance strength, increase stamina, add lean muscle, reduce body fat, elevate mood, balance sleep, increase memory, increase sex drive and rejuvenate skin and hair.
Side effects
In low doses GH supplementation is usually well tolerated however in higher doses it may cause fluid retention, joint and muscle pain, carpal tunnel syndrome and high blood sugar levels. Also, headache, nausea, vomiting, fatigue, muscle pain, or weakness may occur.
MELATONIN
Melatonin is a hormone found naturally in the body. Melatonin is present in several foods including bananas, oranges, grapes and olive oil. In the body it is produced in the pineal gland, GI tract, bone marrow and skin.
Mechanism of action
Melatonin regulates the bodies sleep-wake cycle. The body produces more melatonin when it is dark, which signals the body to sleep, light causes melatonin production to fall and the body prepares to wake. Levels of melatonin decline with age. Melatonin is a powerful antioxidant, directly and indirectly as it upregulates the bodies own production of protective enzymes. Many of the body’s natural recovery processes depend upon sleeping well. As older people tend to sleep less this creates a viscous cycle where the already aging body has less time to recover. The bodies sleep cycle also has a strong influence on the bodies production of NAD and sirtuans.
Benefits
Melatonin may help improve sleep and recovery from jetlag. It has been shown that people with poor sleep patterns such as shift workers, or people with low levels of melatonin have increased risk of cancer, weight gain and cognitive decline. Melatonin is also believed to be beneficial to treat aging skin, for treatment of skin a topical application is recommended.
Side effects
Melatonin is generally considered safe. Possible side effects include headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, and irritability. Do not drive or use machinery for four to five hours after taking melatonin.
METFORMIN
Metformin is a drug derived from the french lilac. It is used to control blood sugar levels in people who have type 2 diabetes. Approximately 150 million people are currently taking metformin. While metformin has been around for decades as a diabetes treatment, only recently has its potential as an anti-aging drug been discovered.
Mechanism of action
The drug acts on a number of pathways. It increases DNA repair efficiency, boosts the formation of new cells and is a calorie restriction mimetic (CRM). A CRM reduces the level of blood sugar, therefore simulating fasting. Lower blood glucose leads to fewer AGE products. Metformin lowers the levels of glucose in the bloodstream and activates AMP Kinase, which stimulates the bodies metabolism. This causes the body to utilize more of the bodies fat stores and prevents the formation of new fat.
Benefits
Research into the long-term effects of metformin found that diabetics who took the drug had unintended health benefits such as a reduced risk of cancer versus the general population. In one study patients with type 2 diabetes who took metformin lived longer than the nondiabetic comparison group! In mice metformin was shown to delay menopause.
Side effects
Minor: GI upset, transient diarrhea, abdominal pain, cramps and excess gas. Serious: In rare cases lactic acidosis.
NICOTINAMIDE RIBOSIDE
Nicotinamide Riboside (NR), otherwise known as niagen is a form of Vitamin B. It is a precursor to nicotinamide adenine dinucleotide (NAD), meaning it converts to NAD within the body. As NAD itself is not absorbed well by the body when taken orally NR supplementation is a more effective.
Mechanism of action
NAD is present in all living things and is critical for cellular processes. It is essential for our metabolism as it helps the body turn nutrients into energy. It is required for DNA repair. It activates our sirtuins, these are a set of genes and proteins that help in DNA repair, boost stress resistance and reduce inflammation. In the DNA repair process the NAD molecule is disassembled and its pieces are used as the building blocks and replacement parts in the damaged DNA. Without NAD we could not survive.
Benefits
The level of NAD we have declines as we age. In addition, as DNA damage accumulates in our bodies our need for NAD increases. Low levels of NAD have been linked to aging and the associated health problems such as diabetes, heart disease, Alzheimer’s and vision loss. Supplementation with NR and therefore boosting NAD can help increase energy and may prevent some aspects of aging.
Side effects
When taken by mouth for short periods of time NR is considered likely safe. Side effects of NR are usually mild. Side effects may include stomach problems such as nausea and bloating or skin problems such as itching and sweating too much.
PTEROSTILBENE
Pterostilbene is a powerful antioxidant and calorie restriction mimetic found in blueberries. It is closely related to a much better-known molecule, resveratrol. While pterostilbene and resveratrol are very similar pterostilbene appears to be better absorbed orally (80% bioavailability vs. resveratrol at 20%) and it may be a much more powerful antioxidant.
Mechanism of action
Pterostilbene has a number of effects. It activates the sirtuin proteins to assist in DNA repair, it is a powerful free radical scavenger and it reduces inflammation. There is also some evidence that it may reduce blood glucose. Lower blood glucose means less accumulation of AGE products.
Benefits
Most of the research to date has been on resveratrol. Resveratrol has been documented to improve cardiovascular health, protect the brain and improve memory, counteract age associated bone density loss, protect the eyes from degeneration, be beneficial against certain forms of cancer, potentially assist in fat loss, and delay menopause (at least in rodents). As pterostilbene has only more recently been the focus of scientists there are less studies available to demonstrate its effects. However it has been shown that it plays a role in fighting cancer, reducing inflammation, managing diabetes, improving cognitive function, and of course in combating the aging process.
Side effects
There are no known side effects from supplementation with pterostilbene.