Key Takeaways
📌 Supplements like NMN, NR, berberine, and spermidine target key processes such as DNA repair, inflammation reduction, and mitochondrial function to slow biological ageing.
📌 No supplement can stop ageing entirely, but combining the right ones with healthy habits can extend your healthspan and protect you from age-related diseases.
📌 Personalised approaches to supplementation—based on genetics and individual biomarkers—can enhance their effectiveness.
Imagine a future where your energy levels stay high, your skin remains firm, and your mind stays sharp well into your 80s. Science isn’t quite there yet, but we’re closer than you might think. Longevity research is uncovering supplements that can slow biological ageing by improving cellular health, reducing inflammation, and supporting DNA repair.
Wondering how longevity supplements like NMN, NR, berberine, and TMG can help? Well know these supplements all to well, so let’s break down the science behind them and how they fit into a healthy ageing plan.
How Longevity Supplements Work: Addressing the Root Causes of Ageing
Ageing is driven by a series of biological processes, often referred to as the “hallmarks of ageing,” including DNA damage, mitochondrial dysfunction, telomere shortening, and chronic inflammation (R). These processes lead to the gradual decline of cellular function, contributing to diseases such as Alzheimer’s, heart disease, and diabetes.
Longevity supplements work by targeting these hallmarks, promoting DNA repair, reducing oxidative stress, and supporting metabolic pathways. For instance, some supplements help maintain mitochondrial energy production, while others support methylation processes that regulate gene expression. When combined with a healthy lifestyle, these supplements can help slow down biological ageing and improve overall health.
Nicotinamide Mononucleotide (NMN): Restoring Cellular Energy
NMN is one of the most promising longevity supplements because it helps replenish Nicotinamide Adenine Dinucleotide (NAD+), a molecule essential for energy production, DNA repair, and cellular signalling (R, R). As NAD+ levels decline with age, cells become less efficient, leading to fatigue, impaired metabolism, and accelerated ageing.
NMN supplements work by restoring NAD+ levels, enhancing mitochondrial function and activating sirtuins, proteins that regulate cellular longevity by promoting DNA repair and reducing inflammation. Studies in animals have shown improvements in endurance, insulin sensitivity, and cognitive function (R).
Nicotinamide Riboside (NR): An Alternative to NMN
NR, like NMN, boosts NAD+ production but follows a slightly different pathway. Once consumed, NR converts into NMN before being transformed into NAD+. Studies show that NR supplementation can increase NAD+ levels by up to 60% and improve muscle performance and energy regulation (R).
Whether you choose NMN or NR depends on individual preferences, but both work to counteract cellular declines and improve overall vitality.
Resveratrol: Activating Longevity Pathways
Resveratrol, the compound famously found in red wine, is a potent activator of sirtuins—proteins responsible for cellular repair and longevity. It also works as an antioxidant, protecting cells from free radical damage.
Resveratrol mimics the benefits of calorie restriction by improving mitochondrial function and reducing inflammation, key factors in prolonging lifespan (R). For maximum benefit, it’s often taken alongside NMN or NR, as sirtuins require NAD+ to function efficiently.
Spermidine: Enhancing Cellular Renewal through Autophagy
Spermidine is gaining popularity for its role in promoting autophagy—the body’s process of clearing out damaged cells and regenerating healthy ones. Autophagy is essential for maintaining cellular integrity and longevity.
In animal studies, spermidine supplementation extended lifespan by enhancing autophagy and protecting against cardiovascular and neurological diseases (R). Human research shows promising benefits for heart health and reduced inflammation, making it a valuable addition to any longevity regimen.
Berberine: Metabolic Health and Longevity
Berberine is a plant-derived compound known for its ability to regulate blood sugar and improve metabolic health. It activates AMPK, the “metabolic master switch,” which promotes energy production and reduces inflammation.
Berberine has been shown to mimic the effects of calorie restriction, reduce oxidative stress, and improve mitochondrial function (R). This makes it particularly beneficial for preventing metabolic disorders like type 2 diabetes and heart disease.
TMG (Trimethylglycine): Supporting Methylation and DNA Stability
TMG, or betaine, plays a crucial role in the methylation process, which regulates gene expression, DNA repair, and detoxification. With age, methylation efficiency declines, leading to increased DNA damage and impaired cellular function.
TMG supports methylation by providing methyl groups, which recycle homocysteine—a harmful amino acid—into methionine, necessary for protein synthesis. This helps protect against cardiovascular diseases and cognitive decline while preserving DNA stability (R).
Omega-3 Fatty Acids: Reducing Inflammation and Supporting Brain Health
Omega-3 fatty acids, particularly EPA and DHA, are well-known for their anti-inflammatory properties and brain health benefits. Chronic inflammation is a major contributor to age-related diseases, and omega-3s help reduce inflammatory markers while supporting cardiovascular health (R).
Regular omega-3 supplementation can also improve cognitive function, making it a crucial component in any anti-ageing strategy.
Personalised Supplementation: Choosing the Right Mix for You
Not all longevity supplements will work the same for everyone, which is why personalised supplementation is key. Factors like genetics, current health status, and individual biomarkers should guide your choices.
For example:
- If you’re experiencing fatigue, mitochondrial-supporting supplements like NMN or NR may be ideal.
- For metabolic concerns, berberine could be particularly effective.
- If DNA stability is a focus, TMG can enhance methylation processes.
Consulting a healthcare professional or functional medicine practitioner can help you tailor the right plan to meet your needs.
Supplements are Part of a Bigger Picture
Longevity supplements offer a powerful way to slow biological ageing and extend your healthspan, but they work best when combined with other healthy habits like regular exercise, a nutrient-dense diet, and quality sleep. By addressing the root causes of ageing at the cellular level, these supplements can help you stay active and vibrant well into your later years.
Want to explore more about anti-ageing supplements and how they support long-term health? Read our blog on What Anti-Aging Supplements Does Harvard Scientist David Sinclair Take to dive deeper into the science behind key longevity nutrients.
