The 10 supplements that can help you reverse ageing, revealed by longevity expert DR SANDRA KAUFMANN. All of them are backed by science and no, you’ve never heard of them

We would get supplements to correct the deficiencies in our diets. But new supplements are used to optimize health and prevent aging – but what pills are worth buying?

There are too many, very contradictory advice – and many people who pushed supplements have interests. They are usually expensive. So is it really worth spending?

“Supplements are important,” he says Dr Sandra KaufmannA long -lasting doctor and Kaufmann protocol in the USA: Why do we live and how to stop. ‘As we get older, there are many things we are missing. In general, an over -arched multivitamin and mineral formula can also be very useful. ‘

Others activate cellular paths that are vital for healthy aging. Dr Kaufmann, a pediatric anesthesiologist who has a cellular biology training and is also a pediatric anesthesia, says, “ For example, the paths of Sigtudin help to keep our cells constant. ”

Siguins are proteins that manage DNA repair and aging.

“As you get older, these roads begin to fail – as a result, our body clock rhythms fail, we keep fat in different places and you are more prone to cancer, or he says.

However, it is often not possible to get enough nutrients from our diet to trigger these paths. Dr. Kaufmann, “ “ known to activate only one of the seven -known ways, you need to eat large amounts of blueberries every day, ” he says.

Many young impressive pills detonate as if they were sweet, but most of them are only useful when we hit the middle age: ‘Real aging does not start until the age of 35.’

This form of reinforcement is new, and even though some supplements have been tested in human experiments, they do not have all of them yet.

Kaufmann says, “The proof of getting them, the rodent or other mammal trials come to extraapolation,” Kaufmann says. ‘So this kind of program comes with a small faith splash.’

This is a controversial area, but supplements that Dr Kaufmann thinks we should think if we want to live longer and healthier based on existing evidence. None of these products have any financial interest.

Astaxantin

This is a powerful antioxidant, ie protects cells from free radicals – undecided molecules that can cause premature aging and chronic diseases such as type 2 diabetes. It is said to be 6,000 times stronger than vitamin C.

Astaxanthin comes from small algae that gives colors to salmon, trout, shrimp and Krill.

Kaufmann says “ Astaxanthin does a few basic things, ” he says. ‘Prevents oxidation of cholesterol, which reduces the risk of atherosclerosis [furred-up arteries] This leads to heart attack and heart failure.

It is also buried in the membranes of ‘at the same time to our cells, and prevents DNA damage in the cell. ‘Essentially, absorbs free radicals.

Dr. Kaufmann concluded that more than 3,500 articles published in marine drugs in 2023 were much more than an antioxidant: Studies showed that osteoarthritis pain and inflammation could alleviate, improve vision in people working on screens and improve chronic inflammation.

Kaufmann, “ This is the perfect addition for people of all ages, ” he says. “ Some people report that bowel movements have increased, although there is no disadvantage.

DOSE: 4-14mg per day

NAD+

NAD+is a coenzyme in each cell (a ‘auxiliary’ molecule that helps enzymes) and energy production, DNA repair and healthy aging.

NAD+ weakly absorbed when taken orally. However, you can increase your levels by taking NMN (nicotinamide mononucleotide) or NR (nicotinamide ribocide), the pioneer of NAD+, in other words, our bodies use them to make Nad+. Kaufmann, “They are well absorbed when they are taken orally, Dr says Dr. Kaufmann.

As we get older, it explains that we need more NAD+ in our cells, but we have created less.

Therefore, most people up to the age of 40 are missing. NAD+ is vital for healthy mitochondria [the cell ‘batteries’] and more than 500 chemical reactions, including what is to repair DNA damage.

‘He is famous for a good reason as a long -lasting superstar.’

Although it is very fashionable to connect to NAD+IV infusions, Dr Kaufmann warns that they are long -lasting -‘too much can actually close most of the processes we are trying to activate’.

‘Although there are no great human studies, NAD+’ s age -related decrease and extending life can prolong the life of aging research investigations, including 2018 examination, including many non -human studies, ‘he adds.

“ The real question is not whether it will be a reinforcement, but when you will start. There is plenty of our youth, so it’s an expensive madness starting reinforcement. I would start buying until the age of 35. ‘

DOSE: NMN 250-500mg per day or 300mg per day.

Kurkumin

‘This molecule is so important that many cancer is now included in the treatment protocol, Dr says Dr Kaufmann.

For example, in MD Anderson [cancer centres in the US]It is examined as an adjuvant to increase the treatment of pancreatic cancer, because it has anti-tumor activity and reduces fatigue during treatments. ‘

Curcumin is a strong anti-inflammatory and antioxidant. It is also a useful epigenetic exchanger [it can influence how your genes are turned on or off]Protects DNA and reduces lipofuscin [accumulation of waste in cells]’he explains.

A 2022 examination published in antibiotics emphasized its anti-inflammatory, antioxidant, antimicrobial and anti-parasitic properties with the benefits of reducing pain and wound improvement.

Kaufmann says, Droba difficulty, Kurkumin is weakly absorbed in the body, Dr says Dr Kaufmann, adding that new formulations have corrected it.

‘A good supplement for most people, especially for those with daily pain and pain.’ Possible side effects include stomach this stomach, increased risk of bleeding and kidney stones.

DOSE: 500-800mg per day

Chlorogenic acid

Chlorogenic acid (CGA) is an antioxidant found in apple, pears, broccoli and coffee.

“This is a manager who is not appreciated in the fight against glucose that moves at various levels to keep blood sugar levels under control,“ Kaufmann says.

‘Glucose is processed into toxic molecules called the end -of -the -art products that are dangerous because they are inflammatory; They destroy collagen -based tissues; They connect to circulating proteins and damage them [that play a key role in many bodily processes] And cause DNA damage.

‘So the control of glucose is a long -lasting strategy.’

A review published in the magazine of food last year found that CGA applied various therapeutic effects. . . Chronic metabolic diseases and age -related disorders.

Dr. Kaufmann, “ chlorogenic acid can be useful for almost everyone – because they do not consume too much coffee, ” says Dr Kaufmann. Very high CGA levels can lead to increased homocysteine, which can be attributed to heart disease and cognitive decrease.

DOSE: 500-1.000 mg per day

Ellagic acid

This strong polyphenol (useful plant compound) is found in fruits, pomegranates and walnuts. Dr Kaufmann, “ Ellagic acid increases DNA repair rates and helps to control blood sugar levels, Dr says Dr Kaufmann. Divided into uroitins in the intestine [compounds made by good bacteria] In addition to improving your intestinal microbioma, developing mitochondrial function [the cell ‘batteries’].

Ellagic acid increases BDNF [brain-derived neurotrophic factor] – A protein that helps strengthen and maintain connections between brain cells and helps to control fat levels in the blood. ‘Dr Kaufmann said that in 2023, a review in Helion magazine had the anti -aging potential of Ellagic Acid, but more attempt was needed. Kaufmann, “ “ Everyone older than 45 will benefit, ” he says. Some people are ‘a little gastro-bonding’.

DOSE: 300-500mg per day

Fisetin

The fiscein is found on strawberries, apples and onions, but you need to eat 400 strawberries to obtain a dose of 100-200 mg. The fisin is a strong senolitic – aging relieves dysfunctional cells – and reduces inflammation, Dr Kaufmann says.

‘Studies in mice show that they can prolong life and support brain function, bones and skin.’

Although human work is limited, it argues that it is ‘a key supplement for people over the age of40’. Disadvantages may include gastro-boggling discomfort.

DOSE: 100-200mg per day

Lactofer rin

This is a glycoprotein, a kind of protein that wears sugar in almost all liquid parts of the body.

Dr Kaufmann, “ tissue destroys and causing inflammation of the advanced glucation is connected to the end products (ages), ‘he says.

In 2022, a research review published in molecules concluded that ‘the immune system rapidly encourages the cells to mature to mature to increase the immune response’.

‘Since there are limited ways of cleaning age, this molecule is invaluable for everyone over 40 years of age.’

However, lactoferrin may not be suitable for severe asthma patients and may cause gastro-intestinal discomfort.

DOSE: 300-500mg per day

Dihydromyetin

Dihydromyetin (DHM) is derived from the Japanese raisin tree. “This molecule activates Sigtuin-3, the critical deficit/closing key that controls our mitochondria,” Kaufmann says.

After the age of 35, or after any disease that threatens mitochondrial health, Sirtuin-3 activation is essential. It is particularly important if you have liver disease. ‘

Review of the laboratory studies published in Biomnedicine and Pharmacotherapy in 2021

DHM oily liver disease and alcohol damage can improve liver health.

Dr Kaufmann, “ Currently, human experiments are limited, but science is solid and the consumption of the molecule is safe, ” he says.

It recommends this for anyone who needs an increase in energy after the age of 35 or for anyone who loves one or two drinks’.

DOSE: 500-1.000 mg per day

Magnesium L-Preonate

This compound combines the magnesium with L-Liteonic acid, a small molecule in vitamin C.

“There are many forms of magnesium, but the Magnesium L-Breonate Shoots Spot Light for the ability to cross the Blood-Bone barrier and thus improve brain health, Dr says Dr Kaufmann.

Improves hypokampal plasticity [the ability of the hippocampus in the brain to change]Developing memory potential ‘says Dr. Kaufmann.

In animal and laboratory studies, it has been shown to reduce anxiety, encourage sleep and increase the ability of the brain to create new neural ways’.

And in 2022, a randomized, double-blind, placebo-controlled human trial published in nutrients, found that a monthly regime of a one-month Magnesium L-Liteonate reinforcement improved memory and cognitive performance in adults, especially over 40 years of age.

Dr Kaufmann, “ However, because there are many magnesium formulations, care should be careful, and too much total magnesium can lead to weakness, nausea, vomiting and irregular heartbeats, Dr says Dr Kaufmann.

DOSE: 1,000-1.500 mg per day.

Spermidin

Spermidine is a natural compound in our body (commonly found; not only in sperm). It is also found in fermented foods, elderly cheese, legumes, mushrooms and wheat. Usually we don’t get enough of food.

‘Spermidine, due to the role of autophage in the last five years hit headlines [the process that clears out damaged components from cells] And the potential as a strong long -lasting supplement ‘says Dr. Kaufmann.

‘Protects DNA, increases the immune system, improves hair and skin quality and increases cognition.’

In 2023, a study published in trends in cell biology shows that spermide can increase the ability of immune cells to fight tumors.

Kaufmann, “ Ideal for everyone over the age of 40, ” he says. ‘Potential side effects include gastro-intestinal discomfort and potential allergic reactions.’

DOSE: 1-4mg daily