Life extension research is a closely guarded secret for the elites and most of it is inaccessible to regular people, like “young blood” transfusions and million dollar gene therapies… but some of their research, especially in the form of nutraceuticals can be used by pure bloods starting today… here’s a summary of what’s been discovered….
Comprehensive List of Supplements for Anti-Aging & Longevity
This list includes all known supplements that can mimic or enhance the effects seen in the latest anti-aging studies. Each section includes the biological pathway it targets.
1. Epigenetic Reprogramming & Gene Activation
These supplements mimic the effects of Yamanaka factors and promote cellular rejuvenation.
- Resveratrol – Activates SIRT1 (same pathway as fasting), protects DNA, enhances mitochondrial function. (Best taken with fat for absorption)
- Quercetin – Epigenetic modulator that enhances SIRT1 and clears senescent cells.
- Curcumin (Turmeric Extract) – Activates SIRT1, SIRT3, and AMPK, reducing inflammation.
- Apigenin – Found in parsley, chamomile; supports DNA repair and lowers oxidative stress.
- L-Theanine – Found in green tea; reduces stress-related aging by influencing epigenetics.
2. Senolytics (Zombie Cell Clearance)
These supplements help remove senescent cells, reducing inflammation and improving organ function.
- Fisetin – Most potent natural senolytic (found in strawberries).
- Quercetin – Works synergistically with Dasatinib (pharmaceutical senolytic).
- Piperlongumine – Found in long pepper, selectively clears senescent cells.
- EGCG (Green Tea Extract) – Lowers oxidative damage and aids in autophagy.
- Glycine – Inhibits inflammation caused by senescent cells.
3. Telomere Extension & DNA Repair
These supplements protect and lengthen telomeres, helping cells divide more efficiently.
- Astragalus Root Extract – Activates telomerase, extending telomeres.
- Taurine – Found in meat, boosts telomere health.
- Vitamin D3 + Magnesium – Essential for DNA repair and telomere maintenance.
- Omega-3 Fatty Acids – Protect telomeres from oxidative stress.
4. NAD+ Boosters (Mitochondrial Energy & DNA Repair)
These supplements increase NAD+ levels, restoring energy production.
- NMN (Nicotinamide Mononucleotide) – Directly boosts NAD+ (used in anti-aging trials).
- NR (Nicotinamide Riboside) – Alternative NAD+ precursor.
- Tryptophan – Natural precursor for NAD+.
- Rutin – Found in citrus fruits; enhances NAD+ production.
- PQQ (Pyrroloquinoline Quinone) – Mitochondrial booster that enhances energy.
5. mTOR Inhibitors (Caloric Restriction Mimicry)
These supplements mimic fasting by inhibiting mTOR, promoting cellular repair.
- Rapamycin (Sirolimus) – Prescription mTOR inhibitor (most effective longevity drug).
- Berberine – Natural alternative to Metformin (lowers blood sugar and inhibits mTOR).
- Resveratrol – Activates AMPK, suppressing mTOR.
- Cinnamon Extract – Helps regulate glucose and keeps mTOR in check.
6. Autophagy & Mitophagy Boosters (Cellular Recycling)
These supplements enhance autophagy, the process of cleaning out damaged cells.
- Spermidine – Found in wheat germ; strongest natural autophagy activator.
- Sulforaphane (Broccoli Sprout Extract) – Detoxifies cells and enhances mitochondrial function.
- Urolithin A – Found in pomegranates; removes damaged mitochondria.
- Green Tea Extract (EGCG) – Boosts autophagy and protects cells.
- Fasting Mimicking Supplements – Such as ProLon Diet.
7. Anti-Inflammatory & Longevity Hormones
These supplements reduce chronic inflammation, which accelerates aging.
- Melatonin – Most potent anti-aging hormone; regulates sleep and repairs DNA.
- Pregnenolone – Master hormone that balances cortisol and supports neuroprotection.
- DHEA – Slows aging by maintaining hormone balance.
- CoQ10 (Ubiquinol Form) – Essential for mitochondrial energy production.
- Magnesium Glycinate – Lowers inflammation and improves sleep.
8. Brain Aging Protection & Cognitive Longevity
These supplements protect neurons and prevent brain aging.
- Lion’s Mane Mushroom – Stimulates NGF (Nerve Growth Factor), boosting memory.
- Phosphatidylserine – Improves cognitive function and stress resilience.
- DHA (Omega-3 Fatty Acid) – Essential for brain health.
- Acetyl-L-Carnitine (ALCAR) – Improves mitochondrial function in brain cells.
- Cistanche Tubulosa – Boosts brain function and testosterone.
Top 10 Anti-Aging Supplements
If you want a simplified stack, these 10 supplements cover all pathways.
- NMN or NR – Boosts NAD+ (energy + DNA repair).
- Fisetin – Clears senescent cells (zombie cells).
- Resveratrol + Quercetin – Activates SIRT1 (fasting mimic).
- Berberine – mTOR inhibitor (like Metformin).
- Sulforaphane – Autophagy booster (cellular detox).
- Spermidine – Longevity booster (found in wheat germ).
- Lion’s Mane – Supports brain health (memory + cognition).
- Astragalus – Extends telomeres (DNA protection).
- DHA (Omega-3s) – Protects brain + heart (reduces inflammation).
- CoQ10 (Ubiquinol) – Mitochondrial energy booster.
What’s the Best Strategy?
- Under 40? Focus on fasting, mTOR inhibition, NAD+ boosters.
- Over 40? Add senolytics, autophagy boosters, telomere protectors.
- Brain Fog / Energy Crash? Prioritize NMN, CoQ10, DHA, and fasting.
- Budget-Friendly? Get berberine, fisetin, sulforaphane, and magnesium.
The Anti-Aging Food & Supplement Pyramid
This pyramid is structured from most to least essential, based on anti-aging science.
Base Level (Most Important – Daily)
1. Fasting & Caloric Restriction (Primary Driver of Longevity)
- 16:8 intermittent fasting (or occasional 48-hour fasts).
- Low-sugar, nutrient-dense whole foods.
2. Mitochondrial & NAD+ Support
- Wild-caught fish (omega-3).
- Avocados, nuts, and olives (healthy fats).
- Dark leafy greens (magnesium & B vitamins).
3. Antioxidants & Polyphenols (Protect Cells)
- Green tea, black coffee, and cacao.
- Blueberries, dark grapes (resveratrol).
- Turmeric, ginger, garlic.
Middle Level (Targeted Longevity Compounds)
4. Natural Senolytics (Clears Senescent Cells)
- Fisetin (strawberries, persimmons).
- Quercetin (onions, capers, apples).
- Curcumin (turmeric with black pepper).
5. Telomere Protection & DNA Repair
- Astragalus root tea.
- Vitamin D3 + Magnesium.
- High-quality protein (wild-caught salmon, eggs).
Top Level (Enhancements & Cycled Supplements)
6. mTOR Modulation (Mimicking Rapamycin)
- Berberine (goldenseal, barberry).
- Cinnamon & bitter melon (glucose regulation).
- Metformin alternatives (exercise, polyphenols).
7. Gut Microbiome & Longevity
- Fermented foods (kimchi, sauerkraut, kefir).
- Resistant starches (green bananas, cooked/cooled rice).
- Fiber-rich foods (legumes, chia seeds).
Final Longevity Strategy (No Big Pharma Needed)
- Follow a Mediterranean Diet with Asian Herbal Enhancements (Polyphenols + Healthy Fats).
- Fast Regularly (Triggers Epigenetic Reprogramming & Cellular Cleanup).
- Use Natural Senolytics (Clear Out Aging Cells).
- Boost NAD+ Levels Naturally (Fermented Foods, NMN Precursors).
- Inhibit mTOR Periodically (Through Fasting, Berberine, and Cinnamon).
- Keep Blood Sugar Low & Metabolism Flexible (Avoid Processed Carbs).
This strategy lets you benefit from cutting-edge anti-aging research—without relying on lab-created pharmaceuticals. Let me know if you want to tweak it for specific longevity goals! 🚀
