7 Supplements to Supercharge Your Longevity

Ken Rutkowski

The longevity market is massive and growing rapidly, projected to reach over $600 billion by 2025. People are investing in everything from anti-aging creams to cutting-edge gene therapies, all in the hope of extending their healthspan and maximizing vitality. And it's not hard to see why — as life expectancy increases, the goal isn't just to live longer, but to live better. This is where the right supplementation comes in. While some longevity products are overhyped, others are underappreciated gems that could make a profound difference in how we age.

Dave Asprey, the father of biohacking, takes over 100 supplements a day, and his dedication to longevity is a testament to the potential of strategic supplementation. Together, Dave and I are working on creating an investment platform for longevity companies, aiming to drive innovation and support the next wave of breakthroughs in the field.

The pursuit of longevity isn't just a hobby for me; it's a personal mission. Every morning, my kitchen counter becomes a makeshift pharmacy, with over 30 different supplements laid out like a battalion ready for deployment. I've learned that aging well is not just about good genes or sheer luck — it takes intentional intervention. Some of the most impactful supplements are those that many have yet to discover. Today, I'm spotlighting the unsung heroes of my longevity arsenal, backed by research, data, and my personal experimentation.

1. Spermidine: The Cellular Housekeeper

Spermidine might not have the flashiest name, but it's emerging as one of the most promising molecules in the anti-aging world. This naturally occurring polyamine, found in foods like wheat germ and aged cheese, plays a pivotal role in autophagy — the body's way of cleaning out damaged cells. A study published in Nature Medicine showed that spermidine supplementation can mimic the effects of caloric restriction, known to promote longevity. In a 2018 study, spermidine was associated with a 10% increase in lifespan in animal models, and another human observational study suggested improved cardiovascular health in older adults. Think of it as tidying up your cells, Marie Kondo-style.

2. NAD+ Boosters: The Fountain of Cellular Youth

The decline of NAD+ levels in our bodies is one of the biggest culprits behind the aging process. Without adequate NAD+, our cells can't repair DNA or produce energy efficiently. Enter nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) — two molecules that boost NAD+ levels, improving mitochondrial function and cellular resilience. Harvard's Dr. David Sinclair, a leader in longevity research, has spoken extensively about how these boosters can add years to our life expectancy. A 2016 study in Science showed that boosting NAD+ levels improved muscle function and endurance in aging mice. Human trials are now indicating improvements in muscle and cardiovascular function, with a 40% increase in NAD+ levels in just 8 weeks of supplementation.

3. Astaxanthin: The King of Antioxidants

Oxidative stress is like rust for our bodies, slowly corroding our cells over time. Astaxanthin, derived from microalgae, is a potent antioxidant that can cross the blood-brain barrier and protect our neurons from damage. According to research in Marine Drugs, astaxanthin is 6,000 times stronger than vitamin C in combating oxidative stress. In a randomized clinical trial, astaxanthin supplementation over 12 weeks led to a 20% improvement in skin elasticity and a reduction in age spots. Studies have also highlighted its ability to enhance cardiovascular health by reducing LDL oxidation.

4. Fisetin: The Senolytic Contender

Senescent cells, often called “zombie cells,” are dysfunctional cells that contribute to chronic inflammation and aging. Fisetin, a flavonoid found in strawberries and apples, is showing promise as a senolytic agent, capable of flushing out these aging cells. In a preclinical study at the Mayo Clinic, mice treated with fisetin experienced a significant 25-30% increase in lifespan. Another study published in EBioMedicine showed that fisetin reduced markers of inflammation and improved overall health in aged mice. While the jury's still out on human trials, early-stage studies are showing reductions in senescent cell burden in human tissues.

5. GlyNAC: Supercharging Mitochondria

The combination of glycine and N-acetylcysteine (GlyNAC) is more than the sum of its parts. A 2021 study from Baylor College of Medicine found that older adults who took GlyNAC experienced a 24% increase in mitochondrial function, reduced oxidative stress by 30%, and even increased strength and cognitive function. Participants also showed improvements in walking speed and grip strength, two key indicators of biological aging. This combo enhances glutathione levels, the body’s master antioxidant, helping our cells stay youthful and energized.

6. Urolithin A: A Mitochondrial Marvel

Urolithin A, derived from ellagitannins in foods like pomegranates, is a compound that may help rejuvenate mitochondria through a process called mitophagy. In a randomized, double-blind study published in Nature Metabolism, Urolithin A was shown to improve muscle endurance in older adults by 15% over four months by enhancing mitochondrial health. Another study indicated a significant reduction in inflammatory markers and improved mitochondrial efficiency, making it a potential game-changer for longevity.

7. Apigenin: Calming Inflammation

Apigenin, a natural flavonoid found in chamomile and parsley, has potent anti-inflammatory and antioxidant effects. Beyond just reducing inflammation, apigenin has been shown to inhibit CD38 — an enzyme that consumes NAD+ — thereby indirectly helping to preserve our NAD+ levels. A study in Frontiers in Pharmacology found that apigenin supplementation led to a 20% reduction in oxidative stress markers and a significant decrease in anxiety-like behavior in animal models. In human studies, apigenin has shown promise in supporting cardiovascular health and reducing systemic inflammation, making it a promising addition to anyone's longevity toolkit.

Aging is inevitable, but the rate at which we age isn't. While genetics play a role, we now know that lifestyle, diet, and supplements can make a significant difference. For me, longevity is about optimizing every layer of my biology — from my cells' ability to regenerate to ensuring my mitochondria are firing on all cylinders. The supplements above are lesser-known but incredibly powerful tools for extending healthspan, not just lifespan.

These aren't just pills I swallow each day; they're investments in future-proofing my body and mind. By staying at the cutting edge of longevity science and experimenting with what works, I'm betting on a future where aging slows down, and vitality speeds up. Remember, it's not about living forever — it's about living better, for longer.

The longevity market is red hot, and it’s not just health enthusiasts who are paying attention. Investors are recognizing the massive potential of this space, with a surge in funding directed toward longevity startups and research initiatives. Leading investors like Peter Thiel, Jeff Bezos, and Sergey Brin have all invested heavily in longevity-focused companies. Altos Labs, a company funded by Bezos, aims to explore cellular reprogramming technology to extend human lifespan. Thiel has backed companies like Unity Biotechnology, which focuses on developing therapies to eliminate senescent cells.

Longevity is not just a market trend — it’s an intersection of science, health, and technology that has the power to redefine aging as we know it. The public's interest in living longer, healthier lives, combined with major investment influxes, is creating an environment ripe for breakthroughs. As more high-profile investors get involved, the landscape of aging and healthspan is set to change dramatically.

This is why Dave Asprey and I are not just supplementing for personal health; we're also building an investment platform to support the innovation that will bring these longevity solutions to the masses. It’s an exciting time to be at the forefront of the longevity movement — both as a participant and as an investor. Together, we’re pushing the boundaries of what’s possible for human health and thriving in the years to come.