The Science of Longevity: Supplements for Healthy Aging

Nicotinamide Mononucleotide (NMN) – The Cellular Energiser

Ever wish you had more energy? You’re not alone. As we age, our cells start running low on NAD+, a coenzyme that fuels energy production, DNA repair, and metabolism. 

Scientists have been exploring whether boosting NAD+ levels could help support longevity.

A 2016 study on mice found that NMN supplementation increased NAD+ levels, showing promising effects on metabolic health, mitochondrial function, and overall vitality.

Meanwhile, another study suggested that boosting NAD+ levels could potentially protect against DNA damage, a factor in age-related decline.

While NMN is gaining traction as a longevity supplement, many of these studies have been conducted on mice, and more human studies are needed to confirm its long-term benefits.

Resveratrol – The Antioxidant Defender

If red wine were the secret to longevity, we'd all be centenarians by now.

While sipping Shiraz won’t turn back the clock, one of its key compounds – resveratrol – has researchers raising their glasses. 

This polyphenol, found in grapes, berries, and peanuts, has been studied for its potential role in cellular protection and longevity.

Scientists have explored how resveratrol interacts with sirtuins, a family of proteins linked to DNA repair and lifespan regulation. A 2013 study suggested that resveratrol may help activate these longevity pathways, leading to interest in its potential anti-aging effects.

Beyond that, a 2021 meta-analysis highlighted resveratrol’s role in cardiovascular health, suggesting it may help maintain healthy blood vessels and circulation.

The catch? Resveratrol has low bioavailability, meaning your body doesn’t absorb it well. Scientists are still exploring ways to boost absorption, but supplements - not wine - are your best bet.

Hyaluronic Acid – The Hydration Hero

Drinking water is great, but if your body can’t hold onto it, you’re basically just making more trips to the bathroom.

That’s where hyaluronic acid comes in - your body’s natural moisture magnet, helping to keep skin plump, joints cushioned, and tissues hydrated.

Research has explored HA’s potential benefits for both joint and skin health. A 2022 study on a plant-derived form of hyaluronic acid highlighted its role in supporting cartilage health and managing osteoarthritis symptoms.

Meanwhile, a 12-week controlled study on 40 men and women found that taking 120mg daily led to smoother skin, fewer wrinkles, and improved hydration, elasticity, and barrier function.

By keeping cells hydrated from the inside out, HA plays a key role in supporting smooth, supple skin and keeping joints moving freely - so you can keep lifting, running, and feeling your best.

Acetyl L-Carnitine (ALCAR) – Brain & Mitochondrial Support

Ever feel like your brain’s running on low battery mode? Whether it’s struggling to focus, sluggish recovery, or just that mid-afternoon crash, AALCAR might be the recharge your cells need. 

ALCAR is a specialised form of L-carnitine that helps ferry fatty acids into mitochondria - the tiny power plants inside your cells - so they can be converted into usable energy. But its potential benefits extend beyond just energy metabolism. 

A 2014 study on rats suggested that ALCAR supplementation could improve age-related declines in cardiac mitochondrial function by enhancing CPT1 activity, an enzyme responsible for fatty acid metabolism in the heart

Meanwhile, a 2017 animal study investigated how ALCAR influences mitochondrial function, oxidative stress, and neuronal survival in conditions where the brain is deprived of oxygen - such as hypoxic-ischemic brain injury and traumatic brain injury models.

While animal studies are promising, more human research is needed to confirm ALCAR’s full impact on brain health, energy metabolism, and recovery.

N-Acetylcysteine (NAC) – Detox & Defence Booster

Between pollution, processed foods, and everyday stress, our bodies are constantly battling toxins.

That’s where NAC comes in - it acts as a cellular backup for detoxification, antioxidant defence, and lung health. 

One of NAC’s standout roles is replenishing glutathione, the body’s master antioxidant that helps neutralise free radicals and reduce oxidative stress.

In fact, NAC is so effective at detoxification that it’s used in hospitals to treat acetaminophen (paracetamol) overdoses, helping to protect the liver from damage.

Beyond liver health, a 2021 review highlighted NAC’s mucolytic properties. This means it helps break down mucus in the lungs, making it beneficial for respiratory conditions like chronic bronchitis. 

Research has also explored its potential in neurodegenerative diseases, insulin sensitivity, inflammation reduction, and cardiovascular support, though more studies are needed to confirm these benefits.

By enhancing the body’s natural defence systems, NAC helps keep cells resilient, the liver functioning efficiently, and the lungs in top shape - all essential for long-term vitality.

Glycine – The Recovery Amino

For such a small and simple amino acid, glycine sure pulls its weight when it comes to aging, recovery, and overall resilience.

It’s involved in collagen production, neurotransmitter function, and metabolic health, making it a key player in aging well.

Research suggests glycine’s benefits extend far beyond muscle recovery. A 2017 review explored its potential role in metabolic disorders, cardiovascular diseases, inflammation, obesity, and even cancer.

Meanwhile, a 2012 clinical trial found that glycine supplementation helped promote deeper sleep by lowering core body temperature and modulating neurotransmitters in the central nervous system.

Glycine plays a triple-threat role in aging well by supporting collagen integrity, cellular health, and quality rest - because looking good, feeling good, and sleeping well never go out of style.

Arginine Alpha-Ketoglutarate (AAKG) – The Blood Flow Booster

Good circulation isn’t just about keeping your heart happy - it’s what delivers oxygen, nutrients, and energy to your muscles, brain, and organs. When blood flow is on point, you feel the difference - better endurance, faster recovery, and more sustained energy. 

AAKG is a combination of arginine, an amino acid that boosts nitric oxide production, and alpha-ketoglutarate, a key player in energy metabolism. Together, they help widen blood vessels, improving oxygen and nutrient delivery throughout the body.

Emerging research has explored alpha-ketoglutarate’s potential longevity benefits. A 2023 review suggested that alpha-ketoglutarate may promote overall health and support longevity during aging, though more studies are needed to confirm its full effects.

Meanwhile, an earlier study on physically active men investigated how short-term AAKG supplementation affected cardiovascular and metabolic responses.

While it increased plasma L-arginine levels, researchers found that it did not significantly enhance blood flow or nitric oxide levels beyond the effects of resistance exercise alone.

These findings suggest that while AAKG supports arginine availability, its effects may depend on individual factors like training status and duration of use. 

By supporting circulation and cellular energy metabolism, AAKG continues to be explored for its potential role in endurance, recovery, and longevity.

Taurine – The Cellular Shield

Taurine might not get as much hype as some other amino acids, but make no mistake - it’s a powerhouse for cellular health.

Found in high concentrations in the brain, heart, and muscles, taurine helps regulate hydration, support metabolism, and protect cells from oxidative stress - all essential for keeping the body firing on all cylinders.

Research suggests taurine’s benefits extend beyond basic cell function. A 2020 study explored taurine’s anti-inflammatory effects on cardiovascular disease, suggesting it could be a useful strategy for managing inflammation and supporting heart health.

Meanwhile, a systematic review in 2021 examined taurine’s impact on exercise performance, finding that supplementation - particularly at low doses - may help boost endurance, reduce muscle fatigue, and enhance strength performance

With its broad benefits for heart, muscle, and metabolic health, taurine may be a key nutrient for longevity and resilience, helping keep your body running like a well-oiled machine.

Trimethylglycine (TMG) – The DNA Defender

Your cells constantly work behind the scenes, repairing DNA, processing nutrients, and clearing out toxins. One key player in keeping these systems running? Methylation - a biochemical process that helps maintain genetic integrity and metabolic health. And that’s where TMG, also known as betaine, steps in. 

Think of TMG as a maintenance crew for your cells, keeping everything in working order. Research suggests it plays a role in DNA stability, liver function, and cardiovascular support.

A 2021 review highlighted TMG’s role in healthy methylation, which may contribute to neuroprotection, metabolic health, and inflammation regulation

One of TMG’s best-studied benefits is its impact on homocysteine levels, a marker linked to heart health. A 2013 meta-analysis found that supplementing with betaine effectively reduced plasma homocysteine, suggesting a potential role in supporting cardiovascular function and circulation

TMG may be a key nutrient for long-term vitality by supporting methylation and keeping essential cellular processes running smoothly. When your DNA is in top shape, the rest of your body follows suit.

Carnosine – The Anti-Glycation Warrior 

Aging isn’t just about wrinkles and grey hairs - it’s also happening deep inside our cells. One of the biggest culprits? Glycation - a process where excess sugars bind to proteins, making them stiff and dysfunctional (not ideal for skin, muscles, or brain cells).

That’s where Carnosine comes in. This powerful dipeptide, made from beta-alanine and histidine, helps counteract glycation, keeping proteins flexible and functional. Research suggests it may also help protect cells from oxidative stress, a key factor in age-related decline.

A 2018 review explored carnosine’s potential as a therapeutic strategy for conditions such as diabetes and neurodegenerative diseases, highlighting its protective effects on proteins and brain function.

By preserving protein structure and shielding cells from oxidative damage, carnosine may help keep both your mind and body feeling younger for longer - because aging gracefully starts at the cellular level.

Berberine – Nature's Answer to Ozempic?

Dubbed “nature’s Ozempic”, berberine is a plant alkaloid found in goldenseal, barberry, and tree turmeric. Research has explored its potential role in glucose metabolism, fat loss, and cardiovascular health, making it a rising star in metabolic support.

One of berberine’s most studied mechanisms is its ability to activate AMP-activated protein kinase (AMPK) - often called the body’s “metabolic master switch”. 

A 2006 study found that berberine supplementation activated AMPK, which in turn supported insulin sensitivity and glucose metabolism. This suggests its potential for managing diabetes and metabolic function.

Beyond blood sugar control, a 2022 review highlighted berberine’s role in reducing body weight, lowering LDL cholesterol and triglycerides, and decreasing inflammation and oxidative stress - all of which may contribute to cardiovascular and metabolic health

With its potential to support energy balance, fat metabolism, and overall metabolic function, berberine could be a popular choice for optimising long-term health.

Coenzyme Q10 (CoQ10) – The Cellular Power House

If your body had a fuel gauge, CoQ10 would be one of the key markers for keeping it in the green.

This fat-soluble antioxidant plays a vital role in mitochondrial energy production, helping cells generate the power they need to keep you moving, thinking, and feeling your best. 

CoQ10 levels naturally decline with age, which has led researchers to explore its role in healthy aging and disease prevention.

An in-depth review of CoQ10’s impact on aging found that it plays a key role in cellular energy metabolism and antioxidant defence mechanisms. The study also suggested that CoQ10 supplementation may help counteract age-related declines and support overall health, though more research is needed to confirm its full effects.

While CoQ10 shows promise for energy support, cardiovascular health, and potential longevity benefits, further studies are needed to understand its long-term impact on aging and performance fully.

Spermidine – The Cellular Clean-Up Crew

Your body is constantly recycling old, damaged cells to make way for new, healthy ones - a process known as autophagy. Think of it as cellular spring cleaning, helping to clear out biological clutter that can build up over time and contribute to aging.

Research suggests spermidine may help support autophagy and cellular health. A comprehensive review highlighted its potential to promote longevity, reduce inflammation, improve cardiovascular function, and protect brain cells from age-related decline.

Some studies even suggest that spermidine may enhance cognitive function by helping to preserve neuronal health, though more research is needed to confirm these effects.

While early studies are promising, more human research is needed to fully understand how spermidine supplementation may support healthy aging and longevity.

The Best Approach to Longevity

While no supplement can turn back time, research suggests that certain nutrients may help support energy production, cellular repair, and metabolic health as we age.

If you’re interested in longevity supplements, it’s always best to stay informed, follow emerging research, and speak with a healthcare professional before changing your routine.