Almanac A1C

Longevity in a Bottle: Anti-Aging Supplements That Target Energy, Inflammation, and Cellular Repair

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Table of Contents
Keywords: , , , , , , , , , , , , ,
SupplementPropertiesIndicationsDosageContraindications/ WarningsSide EffectsSynergistic Combinations
NMN (Nicotinamide Mononucleotide)NAD+precursor; boosts mitochondrial function; antioxidant [1-3] by increasing cellular NAD+ levels, which enhances the mitochondria’s ability to produce energy and act as an antioxidant by supporting cellular repair and reducing oxidative stress.Metabolic support, aging, possible support in diabetes, neurodegeneration [1,3,4]Human studies: 250-1,000 mg/day (safety shown up to 500mg single dose) [1,5]Avoid if allergic. Use caution with pre-existing medical conditions or if pregnant/lactating due to limited data. [5]Usually well-tolerated; mild GI discomfort at high doses; no notable toxicity in trials [1,5]Shows synergism with resveratrol, pterostilbene, ginsenosides, quercetin (NAD+ and sirtuin axis) [2]
ResveratrolPolyphenol; antioxidant, anti-inflammatory, cardiovascular, SIRT1 activator [6-9]. Neutralizing free radicals, exerts anti-inflammatory effects by inhibiting inflammatory pathways and cytokines, supports cardiovascular health by improving endothelial function and reducing oxidative stress, and activates SIRT1, a key enzyme involved in cellular longevity and metabolic regulation.Cardiovascular protection, anti-aging, neuroprotection; possible metabolic, anticancer [6,7]150-1,000 mg/day (studied up to 5g short-term) [6,8]Bleeding disorders, estrogen-sensitive cancers, pregnancy, upcoming surgery (bleeding risk) [6,8]Stomach upset at high doses (>2g/day), rare allergic reaction, increased bleeding risk [7,8]Synergistic with NMN, pterostilbene, quercetin; possible synergy with vitamin D and metformin [2,6]
PterostilbeneStilbene similar to resveratrol; more bioavailable; antioxidant, anti-inflammatory [10].Cognitive support, anti-aging (evidence mostly preclinical), metabolic syndrome [10]50-125mg BID (studies: up to 250 mg/day) [10,12]May increase LDL cholesterol; use caution with cholesterol meds and in those with dyslipidaemia [10]Minimal; possible LDL cholesterol increase; rare GI effects [10,11]Enhanced effect with NMN resveratrol, NR, quecertin, tocotrienols, curcumin [2,10,12,13]
CoQ10 (Ubiquinol)Electron transporter, supports mitochondria; antioxidant, energy generation [14-16]. All due to its enhanced lipophilicity and metabolic stability resulting in greater biological activity at lower doses.Cardiovascular health, statin myopathy, neuroprotection, metabolic support [14-16]100-300mg/day common (some evidence up to 1,200mg/day) [14,16]Caution with warfarin (may decrease effectiveness), hypotension, pregnancy/lactation untested [17,18]GI upset, headache, nausea, insomnia (rarely) [14,17,18]Synergistic with tocotrienols, statins (for lipid/ cholesterol), and other antioxidants [19,20]
AstaxanthinCarotenoid; potent antioxidant; anti-inflammatory [21-23]. Astaxanthin reduced oxidative stress, protecting mitochondria, enhancing cellular antioxidant defenses, and activating genes and pathways (like FOXO3 and autophagy) linked to increased lifespan and healthy aging.Skin/eye health exercise recovery, immune support, anti-inflammatory [21-23]4-12mg/day (safe in studies up to 12 weeks, some trials 2-18mg/day) [21-23]Pregnancy/ lactation (insufficient data), caution with CYP-metabolized meds [21-23]Red stool, GI discomfort, rare allergic reactions at high doses [21-23]Synergistic with omega-3s, vitamin E (a-tocopherol, tocotrienols) [21-23]
CurcuminPolyphenol from turmeric; anti-inflammatory, antioxidant, anticancer [24-26]. Enhancing antioxidant defenses, reducing inflammation, and modulating key cellular aging pathways such as mTOR, AMPK, and FOXO, which collectively delay age-related decline and extend lifespan.Inflammation, anti-aging, joint health, supports metabolic and neurological health. [24-26]500-2,000mg/day; poor bioavailability unless combined with piperine [24-26]Biliary obstruction, gallstones, high bleeding risk, caution in pregnancy [24-26]GI upset, diarrhea, yellow stool, rare allergic reactions [24-26]Synergistic with piperine (increases bioavailability), Boswellia, pterostilbene, other anti-inflammatories [24-26]
Alpha-Lipoic Acid (ALA)Mitochondrial cofactor; antioxidant, supports glucose metabolism [27,28]. Directly neutralizing free radicals, regenerating vitamins C and E, reducing inflammation, and supporting mitochondrial energy metabolism, thereby protecting cells from age-related oxidative and inflammatory damage.Diabetic neuropathy, metabolic syndrome, antioxidant support [27,28]600-1,800 mg/day (oral); up to 4 years studied safely [27,28]Caution; diabetes (may potentiate hypoglycaemia), thyroid disorders, caution without heavy alcohol use, chemo [27,28]GI upset, headache, possible hypoglycemia, rare allergic reactions [27,28]May enhance glucose-lowering drug’s effect; cautious monitoring needed with antidiabetics [27,28]
Tocotrienols (Vitamin E Complex)Vitamin E subclass; antioxidant, anti-inflammatory, neuro/ cardioprotection, cholesterol modulator [29-32]. Reduced oxidative damage, improving cellular resilience, modulating senescence pathways, and maintaining tissue health, which collectively delay aging and extend mean lifespan in model organisms.Brain, heart, cholesterol, immune support, anti-inflammatory [29-32]100-400 mg/day common (up to 3,200mg studied); dosing varies by isomer/goals [29-32]Minimal; watch for statin or tocopherol (Vit E) antagonism; avoid high doses with anticoagulants [29-32]Very well tolerated; high doses may cause diarrhea [29-32]Synergistic with statins, pterostilbene, resveratrol, other antioxidants [29-32]
QuercetinFlavonoid; antioxidant, anti-inflammatory, antihistamine, cardiovascular effects [33,34]. Reducing oxidative stress, improving metabolic and cellular repair pathways, modulating genes linked to aging (like SIRT1, Lamin A, and Klotho), and enhancing resilience against age-related cellular damage.Allergies, inflammation, cardiovascular health, possible antiviral use [33,34]500-1,000mg/day (up to 12 weeks safely) [33,34]Avoid in kidney disease, pregnancy/lactation; interacts with CYP-metabolized drugs, antibiotics, antihypertensives [33,34]Well tolerated; rare headaches/GI upset above 1g/day [33,34]Synergistic with resveratrol, NMN, pterostilbene, metformin (metabolic effects) [33,34]

SpermidinePolyamine; induces autophagy, promotes longevity, anti-inflammatory, supports cellular health [35,36]. Spermidine activate autophagy- the process through which cells clear out damaged components and reducing inflammation and oxidative stress, and supporting cellular health, which collectively delays the onset of age-related diseases and extends lifespan.Longevity, cardiovascular health, gut health, anti-inflammatory [35,36]Human supplement studies: typically 1-6mg/day dietary equivalent; higher doses for research [35,36]Avoid in pregnancy/ lactation, insufficient human data, unknown long-term safety in special populations [35,36]Very well tolerated; no serious adverse effects reported in supplementation studies (animal/human) [35,36]Potential synergy with other caloric-restriction mimetics; explored with polyphenols, but research is early [35,36]

Notes

Doses are generalized based on human clinical data or common supplement recommendations. Individual medical guidance is recommended. Synergistic combinations primarily relate to boosting antioxidant, anti-inflammatory, or NAD+/sirtuin signalling; they can enhance effects but also present risk of drug or supplement interactions.

Contraindications and interactions should always be monitored with a healthcare provider, especially if combining supplements, taking medications, or if chronically ill.

References

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