As a specialist in longevity, here are the supplements I suggest for slowing down the aging process

Longevity expert Dr Michael Aziz has revealed the two dozen supplements he believes can roll back time and actually reverse the aging process.   

The primary care physician posits in his book, The Ageless Revolution, that it is possible to extend your life, ward off disease and maintain a sharp mind, vitality, and energy — effectively turning back the clock by several years or even decades.

Dr Aziz writes people should look to the world’s ‘Blue zones,’ places where people regularly live well into their 90s and beyond, as models to follow for longevity.

These zones, located across the globe in Greece, California, Japan, Italy and Costa Rica, are geographically diverse, yet the customs and lifestyles of the people living there share key similarities that have charted a path forward for longevity experts.

Dr Aziz said: ‘People who cracked the longevity code in the five Blue Zones eat right, live a stress-free life, and remain active. It is that simple.

‘But can humans live to 110 or 120 years? I do not see a reason why this cannot be achieved if we target our cells and DNA.’

The right supplements, he says, can ‘turn back time.’ Do we need them? Dr Aziz asks. No, he adds. But they act as an insurance to cover shortfalls in diet, exercise, and lifestyle.

Dr Aziz detailed 23 supplements that could extend a person’s healthy lifespan, including antioxidants that claim to support brain health to a compound that has been linked to a stronger immune system. 

The substances include well-known ones like vitamins D and K2 and fish oils, but he also writes about more obscure products, like plasmalogens and spermidine.

When shopping for supplements, experts advise looking for a mark of certification that the produce meets quality and safety standards, including from NSF international, which tests certain consumer products.

The FDA does not oversee product safety of supplements, so there is no way to know what is actually in the product you are consuming. 

This creates a wild west-type atmosphere in which manufacturers can get away with hiding potentially harmful ingredients, adding unnecessary chemicals, obscuring the dosage, or failing to disclose possible interactions with prescription drugs.  

Below, DailyMail.com outlines 10 of Dr Aziz’s favorite supplements. A full list can be found in his book: The Ageless Revolution.

Fisetin

Fisetin is a compound that eliminates ‘zombie cells’ – cells that have reached the end of their lifespan but remain in the body without dying – which are associated with aging and disease. 

Zombie cells accumulate as a person ages, leading to inflammation throughout the body that can affect basic bodily functions, including how the body converts food into energy and creating new cells.  

Inflammation can also contribute to age-related diseases like Alzheimer’s disease 

Fisetin is found in certain foods such as apples and strawberries, but it’s impossible to eat enough of them to get any beneficial amount of the compound, so supplementation may be necessary.

Currently, fisetin dosage and frequency suggestions for longevity are unknown. Studies have not proven it to be beneficial in humans, but animal studies are very promising. 

A 2018 study published in the journal EBioMedicine found that, out of 10 different compounds in the same family as fisetin, that one was the most effective at clearing out dying cells. 

Giving fisetin to the mice with accelerated aging or older mice helped reduce markers of aging in various tissues. 

In older, healthy mice, fisetin helped restore normal tissue function, reduced age-related damage, and extended their lifespan. 

‘Fisetin research is still in its infancy, but it should be prioritized in the battle against the zombie cells,’ Dr Aziz said. 

He suggested a daily dose is 500mg. 

Pterostilbene

Pterostilbene is gaining attention in the anti-aging world for its ability to activate sirtuins, enzymes that play a key role in DNA repair.

It’s closely related to its more well-known counterpart, resveratrol, and both are found in fruits, vegetables, and nuts. 

Pterostilbene is more absorbable and stable than similar substances, which allows it to persist in the body for a longer amount of time. 

While blueberries are a natural source of pterostilbene, consuming enough to make a meaningful impact is nearly impossible through diet alone.

The real potential of pterostilbene lies in its ability to activate the AMPK pathway, which supports cellular protection against aging, and enhances brain function.

Although human studies linking pterostilbene directly to longevity are still lacking, the compound shows promise in other health areas.

In animal studies, the compound has been shown to reduce swelling, an accumulation of inflammatory cells, and the production of inflammatory molecules in the blood.

Researchers have also found that pterostilbene has protective effects on the heart against cardiovascular disease, the number one cause of death in the US.  

Dr Aziz recommends a daily dose of 150 mg.

Spermidine

Spermidine is ‘a fascinating compound and only now have researchers been able to understand it,’ Dr Aziz said.

It’s a naturally occurring compound found in plants, animals, and nearly every cell in the human body. It plays a crucial role in protein synthesis, DNA stability, and cell growth.  

He added: ‘Research indicates that spermidine has fascinating effects like fasting and recycling damaged cell components. Spermidine also regulates DNA stability, cellular growth, and cellular differentiation.’

It has been shown to support autophagy, a process that recycles damaged cells, and may reduce age-related issues like arterial stiffening, a condition that affects arteries’ ability to expand and contract in response to changes in blood pressure. 

It is found in foods like wheat germ, hazelnuts, vegetables, soybeans, mushrooms, peas, chicken liver, cheddar cheese, and mangoes. 

Or, Dr Aziz says, you can take 1 mg to 2mg of spermidine daily, typically in capsule form, though it can found in powder.

Selenium

Selenium is found in Brazil nuts, mushrooms, and vegetables, and can help maintain longer telomeres made from proteins and DNA that cap the ends of chromosomes, similar to the plastic at the end of a shoelace. 

Telomeres are crucial for the division of cells. But with every division, the telomeres shorten, which causes aging over time.  

A small study showed taking selenium (200 mcg) alongside ubiquinol (200 mg) daily led to longer telomeres and improved aging biomarkers suggesting potential benefits for cellular health and longevity.

Dr Aziz did not make a formal dosage recommendation, but other health experts recommend taking between 40 to 70 micrograms per day, and 45 to 55 mcg daily for adult and teen women.   

Plasmalogens

Plasmalogens are fats extracted from sea squirts, potato-shaped marine organisms. They are currently under investigation for their potential anti-aging benefits.

These fats support healthy cell membranes and communication, which deteriorate as a person gets older.

Dr Aziz said: ‘These fats are found in cell membranes and cell walls and decrease with age. 

‘However, recent research shows that taking plasmalogens as a supplement can reverse this and may reverse Alzheimer’s disease.’

But supplementing with plasmalogens may even reverse Alzheimer’s disease.

A typical dosage is 0.5 mg for healthy individuals and 1 mg for those with brain disease.

Calcium Alpha-Ketoglutarate

Calcium Alpha-Ketoglutarate is a molecule that helps maintain stem cell health and promotes longevity.

It activates genes that can reverse biological age. In animal studies, it increased lifespan by 12 percent.

Dr Aziz said: ‘Three genes, OCT4, SOX2, and KLF4, or OSK for short, can reverse age by sixty to 75 percent. 

‘This molecule is also used as fuel by mitochondria, regulates the epigenome especially when taken with vitamin C, and supports stem cell health.’

A daily dose of 1g to 2g supports stem cell health and mitochondrial function.

Berberine and Dihydroberberine (DHB)

DHB is found in plants like goldenseal, improve oxidative stress, blood flow, and fat metabolism.

Easily absorbed by the body, DHB helps control blood sugar, improve cognition, and reduce inflammation. 

Berberine has been used in Ayurvedic and Chinese medicine for centuries due to its ability to regulate blood sugar levels, reduce gut inflammation, lower cholesterol levels to improve heart health, and protect against infection.  

Take 150 mg twice daily, but avoid excessive amounts to prevent stomach issues.

Methylene Blue

Methylene blue has a long history in medicine, and was initially used to treat malaria and methemoglobinemia, a condition where an abnormal amount of a specific protein is present in blood, which can lead to oxygen deficiency.

It boosts the function of mitochondria, which produce energy using a process that converts glucose into usable energy. Essentially, it’s the powerhouse of the cell. 

Methylene blue also reduces oxidative stress, caused by an excess of free radicals and too few antioxidants to clear them. Overtime, oxidative stress can lead to tissue damage that compounds risks for chronic diseases. 

When mitochondria function poorly, cognitive abilities may suffer. Methylene blue has the potential to improve cognition and memory through its ability to bolster mitochondria. 

Some people take it for anti-aging, but consult a doctor before use due to potential side effects, including toxicity at high doses.

Nattokinase

Nattokinase is an enzyme from fermented soybeans (natto) popular in Japan that helps prevent blood clot formation and reduces arterial plaque.

It’s particularly beneficial for heart health and reducing the risk of strokes. 

Dr Aziz said: ‘In a twenty-six-week randomized study eighty-two volunteers who took 300 mg of nattokinase daily had the arterial wall and arterial plaques decreased by 36 percent.’ 

Animal studies have also suggested that the compound may degrade amyloid plaques in the brain, a hallmark sign of Alzheimer’s.  

The recommended dose is 300mg daily.

Astaxanthin

Asataxanthin is a potent antioxidant, which protects against free radicals, reduces inflammation, and supports skin health.

It has been shown to extend lifespan by 12 percent in mice, potentially adding years to human life. A daily dose of 4mg to 12 mg is recommended.

A study on the compound published in a 2020 issue of the journal Marine Drugs reported on a gene that has been associated with longevity through its regulation of oxidative stress and its promise in repairing DNA. 

It has been linked to protection against age-related diseases including heart disease, diabetes, and brain deterioration. 

In the study, adding ASX to the diet increased the lifespan of both normal and long-lived strains of the C. elegans worm by up to 30 percent.

In humans, this would be roughly equivalent to adding 30 extra years of life. 

In other studies, astaxanthin was also shown to activate that longevity gene, which could improve cell health and lifespan.