Longevity and Science-Backed Supplements
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8 Essential Picks for Biohackers
For biohackers focused on longevity, it’s all about targeting the underlying mechanisms of ageing. From mitochondrial health to reducing inflammation and clearing out senescent cells, supplement strategies can make a significant difference. Here’s a rundown of eight well-researched supplements that can help slow down the ageing process, each supported by scientific evidence.
1. Nicotinamide Mononucleotide (NMN)
Pillar of Ageing Targeted: Mitochondrial function, cellular energy
NMN is a precursor to NAD+, a vital molecule for cellular energy and mitochondrial health. NAD+ levels naturally decline with age, leading to reduced energy and compromised cellular repair. Supplementing with NMN helps restore NAD+ levels, improving endurance and overall cellular function.
Scientific Backing: Studies have shown that NMN supplementation boosts NAD+ levels, improving mitochondrial efficiency and extending lifespan in animal models.
2. Resveratrol
Pillar of Ageing Targeted: Sirtuin activation, inflammation
Resveratrol, found in red wine and certain berries, activates sirtuins—proteins involved in longevity and stress resistance. Resveratrol mimics the effects of caloric restriction, which is known to promote a longer lifespan and protect against age-related diseases.
Scientific Backing: Research has demonstrated that resveratrol activates SIRT1, improving metabolic health and extending lifespan in various studies.
3. Omega-3 Fatty Acids (EPA/DHA)
Pillar of Ageing Targeted: Inflammation, cognitive function
Omega-3 fatty acids are widely recognised for their anti-inflammatory properties and their role in supporting brain health. Chronic inflammation is a significant contributor to ageing, and omega-3s help mitigate this by lowering inflammatory markers such as C-reactive protein (CRP).
Scientific Backing: Omega-3s have been shown to reduce inflammation and improve cognitive function, with research indicating their role in extending lifespan and lowering the risk of age-related diseases.
4. Curcumin
Pillar of Ageing Targeted: Cellular senescence, inflammation
Curcumin, the active compound in turmeric, is a potent anti-inflammatory and antioxidant. It also acts as a senolytic, helping to clear out senescent cells—dysfunctional cells that contribute to ageing and chronic inflammation.
Scientific Backing: Curcumin has been found to inhibit inflammatory pathways and reduce oxidative stress, with studies also highlighting its role in reducing cellular senescence.
5. Quercetin
Pillar of Ageing Targeted: Cellular senescence, oxidative stress
Quercetin is a flavonoid with powerful antioxidant and senolytic effects. It helps clear out ageing cells that drive inflammation and tissue damage, thus supporting healthier ageing.
Scientific Backing: Research indicates that quercetin effectively reduces the accumulation of senescent cells, leading to improved tissue health and longevity.
6. Fisetin
Pillar of Ageing Targeted: Cellular senescence, inflammation
Like quercetin, fisetin is a senolytic compound that selectively clears out senescent cells. It also offers antioxidant protection, reducing oxidative stress and chronic inflammation—two key drivers of the ageing process.
Scientific Backing: Studies have shown that fisetin extends lifespan in animal models by reducing the burden of senescent cells and improving overall tissue health.
Pillar of Ageing Targeted: Mitochondrial function, insulin sensitivity
ALA is a versatile antioxidant that not only supports mitochondrial function but also helps regulate blood glucose levels. It regenerates other antioxidants, like vitamins C and E, enhancing the body’s defences against oxidative stress.
Scientific Backing: ALA has been shown to improve mitochondrial function, reduce oxidative damage, and enhance insulin sensitivity, contributing to better metabolic health and longevity.
Pillar of Ageing Targeted: Mitochondrial function, energy production
CoQ10 is essential for cellular energy production within the mitochondria. As levels decline with age, supplementing with CoQ10 can restore energy levels, reduce oxidative stress, and support cardiovascular health.
Scientific Backing: Numerous studies have shown that CoQ10 improves mitochondrial efficiency, enhances energy production, and reduces oxidative damage, delaying the onset of age-related conditions.
Conclusion: Biohacking the Path to Longevity
Targeting the key mechanisms of ageing with these scientifically validated supplements is a powerful strategy for any biohacker focused on extending both lifespan and health span. By incorporating these supplements into your regimen, you can address mitochondrial function, inflammation, cellular senescence, and oxidative stress in a comprehensive and effective way.
These supplements are not only popular in the biohacking community—they’re backed by solid science that validates their role in promoting a longer, healthier life.
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