If you happen to’re like most guys I speak to on the fitness center or in our Brainflow group, you’ve in all probability seen these first few grey hairs or snicker traces and thought, “Is that this actually taking place already?” Be part of the membership. Whereas we’re busy crushing our careers and health targets, biology retains operating its course.
Right here’s the reality: I’ve spent the final decade testing nearly each complement that guarantees to sluggish getting old. My toilet cupboard regarded like a pharmacy at one level—and my pockets felt considerably lighter. Most of those “miracle” merchandise? Full rubbish backed by advertising and marketing as an alternative of science.
However right here’s the place it will get fascinating. Buried throughout the hype, there truly are compounds with official analysis displaying they’ll affect how we age on the mobile stage. Not by including a superficial coat of paint, however by addressing the basic mechanisms that trigger our our bodies and minds to say no.
On this article, I’m reducing by the noise to the 5 dietary supplements that haven’t solely impressed me within the analysis literature however have truly delivered measurable ends in my very own physique and for most of the males I’ve labored with. We’re speaking about higher restoration occasions, improved cognitive efficiency, and sure, even some feedback from associates asking “what are you doing in another way?”
Two essential notes earlier than we dive in:
First, dietary supplements aren’t magic tablets. They work greatest when complementing stable vitamin, common train, high quality sleep, and stress administration. If you happen to’re crushing vitality drinks and quick meals whereas popping anti-aging tablets, you’re basically making an attempt to bail out a sinking boat with a teaspoon.
Second, not each complement works the identical for each man. Your genetic make-up, way of life, and present well being standing all affect how your physique responds. The suggestions listed below are based mostly on dietary supplements with the strongest general proof for males particularly.
Able to separate the snake oil from the science? Let’s get into the 5 dietary supplements truly price your funding if you wish to decelerate the clock.
1. NMN (Nicotinamide Mononucleotide): The Mobile Power Booster
If getting old is an influence outage, NMN is like restoring electrical energy to your cells.
Right here’s why it issues: As we age, our ranges of NAD+ (nicotinamide adenine dinucleotide) plummet—dropping by as much as 50% between ages 40 and 60. NAD+ powers a whole bunch of organic processes, significantly in mitochondria, your mobile vitality factories. With out enough NAD+, every little thing from muscle restoration to cognitive perform takes successful.
NMN is a direct precursor to NAD+, basically serving as gas to your physique’s vitality creation system. If you complement with NMN, you’re offering your cells with the uncooked materials wanted to supply extra NAD+, successfully reversing one in all getting old’s most basic processes.
A groundbreaking 2018 examine in Cell Metabolism demonstrated that NAD+ precursors like NMN can successfully restore declining NAD+ ranges and enhance numerous facets of well being. Whereas the examine examined each NMN and NR (nicotinamide riboside), it’s NMN that’s emerged because the superior choice based mostly on bioavailability and mobile uptake effectivity.
For us guys, this issues as a result of NMN supplementation has been linked to:
- Improved muscle power and endurance throughout coaching
- Enhanced restoration between exercises (this one’s been large for me personally)
- Higher glucose metabolism (essential for males’s insulin sensitivity)
- Assist for wholesome testosterone manufacturing pathways
- Potential cardiovascular advantages, particularly essential for males over 40
I’ve been taking NMN for about 18 months now, and the distinction in my restoration capability is night time and day. The place I used to want 2-3 days to bounce again from heavy leg classes, I now really feel able to go once more inside 36 hours. The psychological readability increase was sudden however welcome—I’m noticeably sharper in afternoon conferences than I used to be pre-NMN.
Dosage candy spot: Begin with 500mg each day, taken within the morning on an empty abdomen for optimum absorption. If you happen to’re over 50 or coaching intensely, working as much as 1000mg each day is smart based mostly on the present analysis. I personally discovered the candy spot at 750mg.
My high choose: Renue by Science NMN Powder. Right here’s why: Their sublingual powder delivers superior absorption in comparison with capsules. Since NMN is a comparatively costly complement, getting extra bang to your buck issues. Their third-party testing protocols are among the many most rigorous within the trade—I’ve seen the certificates of study myself. I additionally did a full 90-day overview of my expertise with Renue NMN right here. Additionally, you may get 10% off Renue By Science utilizing code BRAINFLOW at checkout. I negotiated this immediately as a result of it’s what I personally use and stand behind.
One factor to know: NMN works even higher when paired with way of life habits that naturally help NAD+, like intermittent fasting and high-intensity train. Consider it as a strong amplifier for the great work you’re already doing.
The underside line: If you happen to’re going so as to add only one anti-aging complement to your routine, NMN ought to be on the high of your record. It addresses a basic facet of mobile getting old that impacts just about each system in your physique. The analysis is compelling, and the real-world outcomes I’ve seen in myself, and different males make this my highest suggestion.
RELATED READING: Harvard Researcher Dr. David Sinclair’s Anti-Getting older Complement Listing
2. Resveratrol: The Longevity Change Activator
Bear in mind all these headlines about pink wine being good for you? Resveratrol is the compound behind these claims. However let’s be actual—you’d have to drink a whole bunch of glasses to get an efficient dose, and your liver would faucet out lengthy earlier than you noticed any advantages.
Resveratrol works by activating sirtuins, proteins that regulate mobile well being and are sometimes known as “longevity genes.” Consider sirtuins as upkeep employees to your cells, and resveratrol because the sign that tells them to get to work. Particularly, it prompts SIRT1, a sirtuin that performs a vital function in vitality metabolism and mobile stress response.
A landmark 2012 examine printed in Cell Metabolism blew the doorways open on how resveratrol truly works. The researchers confirmed it improves mitochondrial perform by activating SIRT1, basically mimicking a few of the mobile advantages of caloric restriction—one of the vital confirmed anti-aging interventions throughout species.
For males particularly, it is a huge deal. Our increased muscle mass means we’re extra depending on mitochondrial effectivity for efficiency and restoration. Plus, the cardiovascular advantages hit immediately at our largest well being danger as we age.
I used to be skeptical about resveratrol at first. In spite of everything, it’s been hyped to demise within the media. However after three months of supplementation, my resting coronary heart charge dropped from a mean of 62 to 57, and my endurance metrics improved regardless of no modifications to my coaching protocol. Most shocking was the impact on my post-workout irritation—my joint stiffness after heavy lifting classes decreased noticeably.
Dosage candy spot: 250-500mg each day of trans-resveratrol (the lively kind). Don’t low cost out right here—many dietary supplements use a mixture of cis and trans varieties, or worse, simply ground-up Japanese knotweed with out specifying the precise resveratrol content material.
Be sure you all the time take resveratrol with a fats supply. Critically. Research present as much as 5x higher bioavailability when taken with fats. I combine mine with a tablespoon of almond butter or take it with breakfast.
My high choose: Renue by Science Trans-Resveratrol delivers pharmaceutical-grade purity with verified trans-resveratrol content material. Their micronized system addresses one in all resveratrol’s largest drawbacks: poor absorption. By lowering the particle dimension, extra of the lively compound reaches your bloodstream reasonably than passing by unabsorbed.
Why it makes the record: Whereas NMN works on the NAD+ pathway, resveratrol prompts totally different longevity mechanisms, making a complementary impact. Some analysis means that NMN and resveratrol collectively might have synergistic results, with resveratrol serving to to optimize the mobile response to elevated NAD+ ranges.
Professional tip: Take resveratrol earlier within the day reasonably than at night time. A small subset of men (myself included) report it will probably intervene with sleep high quality if taken too late. I discovered this one the onerous means after every week of mysteriously damaged sleep patterns that resolved instantly after transferring my dose to breakfast time.
The underside line: Resveratrol earns its place as a high anti-aging complement for males by addressing a number of facets of mobile getting old whereas offering tangible efficiency advantages. If you get a pure, high-quality kind just like the one from Renue by Science (or some other model that’s third-party examined), the outcomes might be important. Don’t count on in a single day miracles—however on the three-month mark, you’ll doubtless be a believer.
RELATED READING: Andrew Huberman’s Anti-Getting older Protocol to Enhance NAD
3. Berberine: Nature’s Metabolic Miracle Employee
Let me inform you about essentially the most underrated complement in my complete anti-aging arsenal.
Berberine isn’t attractive. It’s not fashionable. You received’t discover celebrities hawking it on Instagram. However this compound has quietly been racking up spectacular analysis whereas flying beneath the radar of mainstream complement hype.
Berberine is an alkaloid extracted from a number of crops utilized in conventional Chinese language drugs for hundreds of years. Fashionable analysis has revealed it really works by activation of an enzyme known as AMPK – basically your physique’s metabolic grasp swap that regulates vitality homeostasis.
A 2008 examine printed in Metabolism in contrast berberine to metformin (a well-liked diabetes medicine) in sufferers with kind 2 diabetes. The outcomes had been exceptional – berberine carried out equally properly at regulating blood glucose and lipid metabolism.
For males particularly, berberine has been proven to learn:
- Glucose metabolism (essential as insulin sensitivity naturally declines with age)
- Wholesome levels of cholesterol (significantly decreasing LDL)
- Weight administration by improved metabolic perform
- Intestine microbiome optimization
- Mobile vitality manufacturing
I added berberine to my complement routine two years in the past after my annual bloodwork confirmed my fasting glucose creeping up towards the excessive finish of regular. Three months later, my numbers had improved considerably – fasting glucose down 9 factors, LDL ldl cholesterol diminished by 12%, and triglycerides dropped by 19%. My physician truly requested what I’d modified in my routine.
Dosage candy spot: 500mg of liposomal berberine each day, cut up into two 250mg doses with meals. Customary berberine requires increased dosing (1000-1500mg) on account of poor absorption.
My high choose: Renue by Science Lipo Berberine solves the absorption drawback utilizing liposomal expertise – basically wrapping the berberine molecules in phospholipids that may cross by the intestinal wall extra simply. Their product delivers as much as 5x higher absorption than normal berberine HCl dietary supplements.
If you happen to’re additionally taking NMN (complement #1 on this record), berberine makes a wonderful stack accomplice. Analysis suggests berberine might improve the AMPK activation that enhances NMN’s NAD+ pathway results – basically a one-two punch for mobile vitality.
The underside line: In contrast to some dietary supplements that work by pathways we’re nonetheless making an attempt to completely perceive, berberine’s advantages are well-documented and mechanistically clear. It’s one of many few dietary supplements the place the before-and-after bloodwork tells the story in black and white. For males involved about wholesome getting old, particularly metabolic well being, berberine deserves a chief spot in your each day routine.
RELATED READING: Andrew Huberman’s Complement Listing Revealed
4. Creatine Monohydrate: The Cognitive Muscle Builder
I do know what you’re pondering. “Creatine? Isn’t that only for faculty guys making an attempt to get swole?”
That was my assumption too till about 5 years in the past, when analysis began rising about creatine’s results past simply muscle. Seems we’ve been sleeping on what is likely to be essentially the most well-researched, cost-effective anti-aging complement out there.
Creatine works by rising your physique’s phosphocreatine shops, which helps quickly regenerate ATP – your mobile vitality foreign money. Most guys know this interprets to raised efficiency within the fitness center, however right here’s what they miss: your mind is an enormous vitality hog, and it advantages from that very same ATP increase.
A captivating 2018 overview in Experimental Gerontology examined creatine’s results throughout a number of physique techniques throughout getting old. The researchers discovered that past muscle preservation, creatine supplementation confirmed important advantages for:
- Cognitive perform and mind well being (significantly reminiscence and processing velocity)
- Bone mineral density
- Glucose metabolism
- Mitochondrial effectivity
The cognitive findings hit dwelling for me. If you happen to’re like me, you is likely to be noticing these occasional “the place did I put my keys?” moments changing into extra frequent. After including creatine to my routine, my psychological sharpness improved noticeably – particularly throughout afternoon conferences when psychological fatigue sometimes units in.
However the muscle preservation facet shouldn’t be missed both. After 40, males naturally lose about 1% of their muscle mass yearly. Since muscle tissue is metabolically lively, this decline immediately impacts metabolism, insulin sensitivity, and general vitality. Creatine is without doubt one of the few dietary supplements conclusively confirmed to assist protect that treasured lean tissue.
I’ve personally tracked my physique composition for years. After including creatine to my each day routine, my seasonal fluctuations in muscle mass decreased considerably – I’m sustaining extra persistently all year long, even in periods of decrease coaching quantity.
Dosage candy spot: 5 grams each day, combined in your morning espresso or protein shake (it’s flavorless and dissolves fully). Consistency issues greater than timing with creatine.
Overlook the old-school “loading section” protocols – they’re pointless and simply trigger digestive points. Some health influencers suggest biking off periodically, however the analysis doesn’t help this apply. Your pure creatine manufacturing doesn’t downregulate with supplementation.
My high choose: The fantastic thing about creatine is that it’s extremely inexpensive and broadly out there. With creatine, you need pure creatine monohydrate – nothing fancy wanted. I personally use Optimum Diet’s Creatine Monohydrate for higher mixability, however actually, any respected model providing pure creatine monohydrate will work simply advantageous.
That is one complement the place you don’t have to overthink it or break the financial institution. Simply make sure you’re getting a trusted model that gives third-party testing. In case your creatine comprises any elements past creatine monohydrate, you’re paying for advertising and marketing, not outcomes.
Why it makes the record: Creatine has over 500 peer-reviewed research supporting its security and efficacy – making it one of the vital totally researched dietary supplements out there. Whereas its muscle-building results are well-known, the cognitive preservation advantages are what earn it a spot on this anti-aging record.
Additionally, creatine causes your muscle mass to retain extra water (that is a part of its mechanism of motion). Be sure to extend your water consumption by 16-20oz each day when supplementing to remain correctly hydrated.
The underside line: Creatine monohydrate deserves a spot in any man’s anti-aging routine – not only for its well-known muscle advantages, however for its rising cognitive and metabolic benefits. At roughly $0.30 per day for a top quality product, it provides presumably the most effective return on funding of any complement talked about on this article. It’s uncommon to seek out one thing this inexpensive with such strong analysis behind it.
5. Magnesium L-Threonate: The Mind Rejuvenator
Once I first began researching brain-optimizing dietary supplements about seven years in the past, magnesium stored showing within the literature. However not simply any magnesium – particularly, this specialised kind known as magnesium L-threonate.
“One other magnesium complement?” I assumed. In spite of everything, you’ll find primary magnesium dietary supplements at any drugstore for pennies a day. However as I dug deeper, I noticed magnesium L-threonate is in a wholly totally different league on the subject of cognitive safety and enhancement.
What makes this type particular is its distinctive means to cross the blood-brain barrier and truly enhance mind magnesium ranges – one thing standard varieties like magnesium citrate or oxide merely can’t do successfully. This issues tremendously for getting old males, as mind magnesium ranges are inclined to lower considerably as we become old.
A landmark 2010 examine in Neuron demonstrated that magnesium L-threonate (also referred to as MgT) enhanced studying talents, working reminiscence, and each brief and long-term reminiscence in getting old topics. The researchers discovered it truly elevated synaptic density and plasticity – basically serving to the mind kind new connections extra readily.
The sleep findings significantly resonated with me. As I’ve gotten older, high quality sleep had change into extra elusive, which we now know accelerates cognitive getting old. After including magnesium L-threonate to my night routine, I seen not simply falling asleep sooner, however waking feeling genuinely refreshed – one thing that had change into more and more uncommon.
My private “aha” second took place three months into supplementation, after I realized I used to be recalling names and particulars in conferences with out these awkward “tip of my tongue” moments that had been rising in frequency. The cognitive readability was refined however unmistakable.
Dosage candy spot: 1,500-2,000mg each day (offering about 144-192mg of elemental magnesium), ideally taken within the night as it will probably promote leisure. Some analysis suggests splitting into two doses for optimum absorption.
In contrast to common magnesium dietary supplements, which frequently trigger digestive discomfort at increased doses, magnesium L-threonate is often well-tolerated even at therapeutic doses. Nevertheless, begin with a decrease dose and regularly enhance for those who’re delicate to dietary supplements.
My high choose: Momentous Magnesium L-Threonate. Whereas there are a number of high quality choices available on the market, I’ve discovered Thorne’s product provides distinctive high quality management and bioavailability. Sure, it’s dearer than generic magnesium dietary supplements, however the cognitive advantages justify the premium whenever you’re focusing on mind well being particularly.
Search for merchandise utilizing Magtein™ (the patented type of magnesium L-threonate utilized in scientific research) to make sure you’re getting the precise compound backed by analysis. Keep away from merchandise that mix totally different magnesium varieties if cognitive enhancement is your major objective.
Why it makes the record: Whereas standard magnesium dietary supplements help general well being, solely magnesium L-threonate has demonstrated the power to considerably enhance mind magnesium ranges and improve cognitive perform in a number of research. For males involved about sustaining psychological sharpness and reminiscence as they age, this specialised kind provides focused advantages that different dietary supplements merely can’t match.
The underside line: Magnesium L-threonate represents a scientific breakthrough within the battle in opposition to age-related cognitive decline. Whereas the analysis remains to be evolving, the prevailing proof makes a compelling case for together with this specialised magnesium kind in any complete anti-aging protocol focusing on mind well being. For males who wish to keep their psychological edge by their 50s, 60s, and past, this complement deserves critical consideration.
Stacking for Synergy: Creating Your Anti-Getting older Protocol
Now that we’ve lined these 5 powerhouse dietary supplements, you is likely to be questioning: “Ought to I take all of those without delay? And can they work collectively?”
The brief reply is sure – these dietary supplements have complementary mechanisms of motion and might create what biohackers name “synergistic results” when used collectively. Nevertheless, I all the time suggest introducing one complement at a time, permitting 2-3 weeks between additions to evaluate your particular person response.
Right here’s my recommended strategy to constructing your stack:
- Begin with the muse: Start with creatine monohydrate and magnesium L-threonate. These are well-tolerated, have intensive security profiles, and supply each cognitive and bodily advantages you’ll doubtless discover inside weeks.
- Add metabolic help: As soon as established on the muse dietary supplements, introduce berberine. Take note of the way it impacts your vitality ranges and monitor your blood glucose if doable (steady glucose displays have change into remarkably inexpensive and supply invaluable information).
- Full with longevity compounds: Lastly, add NMN and resveratrol, ideally taken collectively within the morning to maximise their synergistic results on NAD+ pathways and sirtuin activation.
Keep in mind that timing issues: take NMN and resveratrol with breakfast (ideally with some wholesome fat for higher absorption), berberine shortly earlier than meals, creatine anytime (consistency issues greater than timing), and magnesium L-threonate within the night to help sleep high quality.
The Backside Line: Consistency Trumps Perfection
After testing numerous dietary supplements and protocols over the previous decade, I’ve discovered that the right is commonly the enemy of the great. The 5 dietary supplements outlined on this article have earned their place in my each day routine as a result of they:
- Goal basic getting old mechanisms on the mobile stage
- Have strong scientific proof supporting their security and efficacy
- Present noticeable advantages to each cognitive and bodily efficiency
- Supply distinctive worth relative to their value
Will these dietary supplements make you immortal? After all not. However based mostly on each the analysis and my private expertise, they’ll considerably enhance your odds of sustaining bodily vitality and psychological sharpness as you age.
My parting recommendation is easy: begin now, be constant, and let your outcomes information your journey. Anti-aging isn’t about discovering a magic capsule – it’s about making knowledgeable selections each day that compound over time.
