As we age, our bodies change and require different nutritional support. What supplements should people over 50 be taking daily for optimal health and longevity? Based on insights from biohacking and the latest research by Harvard geneticist David Sinclair, there are a few key supplements to consider adding to your routine.
NAD Boosters:
NAD Boosters – NAD (nicotinamide adenine dinucleotide) is a coenzyme involved in many cellular processes and declines as we get older. Supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) may boost NAD levels. Sinclair takes NR daily and says it makes him feel 5 years younger.
Metformin:
The diabetes drug metformin has been shown to increase lifespan and healthspan in animal studies by mimicking the benefits of calorie restriction. Experts like Sinclair recommend metformin even for non-diabetics over 50 for anti-aging effects.
Curcumin:
The active compound in turmeric, curcumin is a powerful anti-inflammatory that may help protect brain function. It also boosts BDNF, a key neurotrophin involved in learning and memory. Take 500-1000mg curcumin daily.
Omega-3s:
The omega-3 fatty acids DHA and EPA are vital for brain and heart health. As we age, lowering cellular inflammation is key and omega-3s can help. Take 2 grams combined EPA/DHA daily.
Probiotics:
Supporting gut health and a diversity of microbiome strains is important as we get older. Take a daily broad-spectrum probiotic with at least 10 billion CFUs. Eat prebiotic fiber too.
Nutrient Absorption:
Consider supplements like CoQ10 and magnesium to improve mitochondrial function and nutrient absorption. Discuss vitamin B12 shots with your doctor as well.
Lifestyle Factors:
Of course, supplements alone won’t maximize your healthspan. Daily movement, stress management, brain training, and a Mediterranean style diet rich in plant foods are also key. Fasting in cycles can have anti-aging cellular benefits too.
Conclusion:
Optimizing nutrition and taking the right supplements tailored to the aging process can help support longevity and health as we pass 50. Work with your doctor and incorporate insights from biohackers like David Sinclair to create your own longevity stack. Stay curious, keep learning, and focus on living well at every age.
Resources:
David Sinclair’s book Lifespan – https://www.amazon.com/Lifespan-Why-Age_and-Dont-Have/dp/1501191977 FoundMyFitness – https://www.foundmyfitness.com/topics/nad Biohackers Handbook – https://biohackershandbook.com/
Medical Disclaimer:
This article is for informational purposes only. The supplements discussed have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Please consult with your physician before beginning any new supplement routine.
