Supplements
The Longevity Cheat Sheet
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Alpha-ketoglutarate (AKG) is a naturally occurring molecule and a popular supplement driven by bodybuilders seeking more ways to bulk up. AKG enhances athletic performance, supports muscle recovery, promotes overall energy levels, and supports weight loss. Outside of athletic performance, it benefits immune health, bone density, and gut health. In your cells, it helps drive the Krebs cycle in the mitochondria, provides amino acids for protein production, is an epigenetic modifier, and is crucial for collagen production.
Dosage: 500–1000 mg/day
Recommended products:
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The aloe plant, Aloe barbadensis Miller, contains multiple key compounds including Naringenin, Emodin, Hyaluronic acid, Catalase, Superoxide dismutase, Peroxidase, and 7 out of the 8 essential amino acids. It is a potent antioxidant, anti-inflammatory, and can lower blood sugar levels. It is especially helpful for skin, known for soothing, healing, and moisturizing properties. Used both topically and orally, it increases skin collagen and hyaluronic acid production. Aloe also supports bone health and weight loss.
Dosage: 5000–10000 mg/day
Recommended products:
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Alpha Lipoic Acid (ALA) is a naturally occurring compound that is an epigenetic modifier, promotes mitochondrial activity, supports healthy blood sugar levels, and improves the body's antioxidant defenses. Evidence shows ALA can improve learning and short-term memory (in rodents), enhance eyesight quality, and increase bone density. In people with diabetes, it counteracts peripheral neuropathy, reduces blood pressure, and improves nerve functionality.
Dosage: 300–600 mg/day
Recommended products:
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Andrographolide, from Andrographis paniculata, is a traditional folk medicine for managing inflammation, arthritis, and treating sore throat or upper respiratory infections. It is a labdane diterpenoid, free radical scavenger, potent anti-inflammatory, and boosts natural defense mechanisms. The molecule benefits the GI tract, bone, and especially the brain, able to cross the blood–brain barrier.
Dosage: 400 mg/day
Recommended products
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Apigenin, notably found in chamomile tea, has been used for centuries—ancient Egyptian hieroglyphs show its use for skin beautification, healing, and fever reduction. Apigenin offers DNA protection, epigenetic modulation, immunomodulatory, and anti-inflammatory effects.
Dosage: 50 mg/day (formulation dependent)
Recommended products
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Astaxanthin supports vision, skin, and general fitness. One of the most powerful antioxidants, it's ~6000× more potent than vitamin C. It scavenges free radicals, offers endogenous anti-inflammatory capacities, protects against UV eye damage, and may reduce sunburn severity. Recommended for adults 18+.
4–12 mg/day (athletes 12 mg/day) — take with food
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Berberine is a natural isoquinoline alkaloid used in Chinese and Ayurvedic medicine for asthma, infections, inflammation, metabolic health, and more. It activates AMPK, enhances endogenous antioxidants, lowers blood sugar, aids weight loss, gut and brain health, and significantly reduces cholesterol. Often paired with metformin clinically.
500–1000 mg/day
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Nigella sativa (thymoquinone) activates SIRT1 and AMPK, delivers
powerful anti-inflammatory effects, boosts immunity, lowers blood sugar,
and supports brain health, weight loss, and lipid balance.1000–1500 mg/day. Do not take it if pregnant.
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Carnosine (β-alanine-L-histidine) is a potent free radical scavenger that also helps block or even reverse glycation damage. It supports muscle, ision, skin, and hearing health. Recommended for adults 50+.
400–500 mg, twice daily
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This phenolic compound (found in coffee and other plants) is a free radical scavenger, AMPK activator, anti-inflammatory, and blood sugar regulator.
Useful for metabolic syndrome, fat reduction, lipid control, and glycemic balance.500–1000 mg/day
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With 5,000+ years of use, curcumin is a potent epigenetic modifier, free radical scavenger, AMPK activator, anti-inflammatory, and lipofuscin inhibitor. Recommended as baseline longevity support post-40, but choose high-bioavailability formulations.
Formulation-dependent
https://www.revgenetics.com/products/metacurcumin-maximum-strength-super-curcumin-in-liqui
d-capsules -
An anthocyanidin found in berries (especially maqui), it acts as a histone acetyltransferase inhibitor, free radical scavenger, sirtuin/AMPK activator, anti-inflammatory, and glucose modulator. Benefits include fitness, skin, bone health, menopause support, and anticancer properties.
500–2000 mg/day
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Derived from Chinese vine tea (Ampelopsis grossedentata), this flavonol is an antioxidant, mitochondrial activator, inflammatory modulator, and blood sugar reducer. It supports liver and gut health, weight control, and hangover relief. Key for Sirtuin 3 activation.
300–1000 mg/day
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A brown alga from Jeju Island, it contains phlorotannins. Acts as an
antioxidant, anti-inflammatory, osteoblastic activator, and gluconeogenesis inhibitor. Supports weight, skin, allergy reduction, and hair growth, also protects hearing from loud noise.50 mg/day
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Present in strawberries (highest) and apples, fisetin is anti-lipidemic, antioxidant, anti-inflammatory, glucose-lowering, epigenetic (SIRT1), senolytic, and autophagy-activating. Supports brain and bone health and clears senescent cells.
100 to 200 daily. Bolus dosing: 600 to 800 mg x 2 days every other month
https://amzn.to/4nUk71I
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A molecular sponge that hydrates skin and cushions joints. Both oral and topical forms support fluid-rich tissues: skin, cartilage, and synovium.
200 to 500 mg/day ( formulation dependent)
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Orthosiphon aristatus, commonly known as Java tea, lowers uric acid, acts as a diuretic, reduces oxidative stress and inflammation, helps manage glucose levels, lowers high blood pressure and lowers appetite.
Formulation-dependent
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A protein from milk and bodily fluids with antibacterial, antiviral, immunity, and iron absorption. Especially useful for chelating labile iron and AGEs.
200 to 400 mg (formulation dependent)
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Derived from citrus or drynaria, used for bone healing. A powerful
antioxidant, sirtuin/AMPK activator, glucose reducer, and enhances bone marrow stem cell bone differentiation. Also supports weight and brain health.250–500 mg/day
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Packed with many valuable components, including nobiletin, hesperidin, naringenin, rutin, and Vitamin C. These bioactive compounds are antioxidants, decrease osteopenia, decrease AGEs, assist in circadian cycles, help control glucose levels, improve cognitive function, and decrease appetite.
500 to 1,000 mg
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A flavonoid from capers, peppers, and onions. A strong antioxidant, AMPK activator, mast cell stabilizer, and senolytic (used with dasatinib). Helps allergies, asthma, and chronic inflammation.
500 mg/day (up to 1200 mg/day) (formulation dependent)
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A polyphenol from knotweed and grapes, with antioxidant, sirtuin/AMPK activation, anti-inflammatory, and glucose benefits. Supports cardiovascular, bone, brain, dental, and metabolic health. Bioavailability is lower than pterostilbene unless enhanced. Works best with sufficient NAD.
50–150 mg/day (take with food in the afternoon)
https://www.revgenetics.com/products/nitro500-micronized-super-resveratrol
https://amzn.to/45bdoZS -
A polyamine found in wheat germ and aged cheese. Supports DNA
stability, autophagy, cellular growth, cardiovascular and cognitive health, and longevity.Formulation-dependent
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Squalene is a naturally occurring triterpine found in both animals and plants, but most famously in sharks. It is a key component of human sebum, produced in and lubricating the skin. The production of squalene is part of the cholesterol pathway, and thus quantities are diminished by the intake of statins, resulting,most notably, in dry skin. In the body, it is an antioxidant, boosts mitochondrial function, increases tissue oxygenation and hydration. It can be sourced for shark liver, olive oil, Amaranthus seed oil and palm oil. Of note, when it gets hydrogenated, it becomes squalane.
500 to 800 mg
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A compound from cruciferous vegetables that activates Nrf2, supporting antioxidant defense, detox, anti-cancer action, inflammation reduction, cardiovascular and cognitive function.
Formulation-dependent
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A sulfur amino acid abundant in heart, brain, and muscle. Supports cardiac function, exercise performance, memory, antioxidant defense, calcium regulation, and neurodevelopment.
200 to 500 mg (formulation dependent)