Interventions: What Supplements Have Scientific Support

Based on current research, several supplements have varying degrees of scientific support for anti-aging effects. Understanding the evidence for each compound helps in making informed decisions about supplementation.

Strong Evidence:

NAD+ Precursors (NR, NMN): Multiple human studies show that NAD+ precursor supplementation can increase cellular NAD+ levels and improve various aging-related biomarkers. The evidence is strongest for cardiovascular benefits, with some support for cognitive and metabolic improvements.

Recommended doses based on current research are 250-500mg daily for NR or 500-1000mg daily for NMN, taken in the morning with food to optimize absorption.

Moderate Evidence:

Resveratrol: While early studies were disappointing, newer research using higher doses (500-1000mg daily) shows benefits for insulin sensitivity, inflammation, and possibly cognitive function. The evidence is stronger when resveratrol is combined with other compounds.

Curcumin: Multiple studies support anti-inflammatory effects and potential cognitive benefits. Enhanced-absorption formulations (with piperine or phospholipid complexes) appear more effective than standard curcumin. Typical doses range from 500-1500mg daily of enhanced-absorption formulations. Omega-3 Fatty Acids: Long-chain omega-3s (EPA and DHA) have strong evidence for cardiovascular benefits and may support brain aging. The evidence is strongest for fish oil supplements providing 1-3 grams daily of combined EPA and DHA.

Preliminary Evidence:

Spermidine: Animal studies are very promising, and initial human studies suggest benefits for cardiovascular and cognitive health. Typical supplemental doses are 1-10mg daily, though optimal dosing isn't established. PQQ: Limited human studies suggest potential cognitive and metabolic benefits. Typical doses in studies range from 10-40mg daily. Alpha-Lipoic Acid: Some evidence for benefits in diabetes and possibly cognitive function. Standard doses are 300-600mg daily. Quercetin: Shows anti-inflammatory effects and may have senolytic properties (removing senescent cells). Often combined with bromelain for better absorption. Typical doses are 500-1000mg daily.

Limited Evidence:

CoQ10/Ubiquinol: Benefits are most apparent in individuals with existing deficiencies or specific health conditions. Standard doses are 100-300mg daily of ubiquinol. Sulforaphane: Promising mechanistic effects on cellular stress responses, but human aging studies are limited. Available as broccoli sprout extracts or direct sulforaphane supplements.

Important Considerations:

Quality matters enormously in supplement selection. Third-party testing for purity and potency is essential, as the supplement industry has significant quality control issues. Look for products with certificates of analysis and testing by independent laboratories.

Timing and combinations can affect efficacy. Many supplements are better absorbed with food, and some combinations may provide synergistic benefits.

Individual variation in response is significant. What works for one person may not work for another based on genetics, baseline nutrient status, and other factors.