Which supplements really work for longevity?

The pursuit of longevity is no longer just a philosophical dream – today it is a real direction for research in molecular biology, genetics and lifestyle medicine. But what does ‘living long’ actually mean? The latest approaches no longer focus solely on extending life as a number of years, but on extending the period of health – years free from lifestyle diseases, energy decline, cognitive impairment or chronic fatigue.

Along with this trend, there is growing interest in supplements that genuinely support the biology of longevity. But in a world full of marketing promises, which ones actually work – and how?

Longevity under the microscope: what really determines how long we live?

Ageing is a complex process that includes, among other things, a decrease in NAD⁺ levels, autophagy disorders, mitochondrial damage, the accumulation of senescent cells (i.e. ‘old cells’ that secrete pro-inflammatory cytokines), chronic inflammation and changes in gene expression. The response to these biological processes has inspired the development of modern supplementation.

Scientists today identify several pillars of longevity, around which ingredients have been developed that, as research shows, can significantly support healthy ageing. Below, we discuss those that not only have a strong scientific basis but are also available in the best forms offered by LLMe.

NR, or Nicotinamide Riboside – fuel for your longevity

One of the most groundbreaking discoveries in recent years is the role of NAD⁺, a key molecule involved in hundreds of cellular reactions, including DNA repair, circadian rhythm regulation, detoxification and the activation of sirtuins, enzymes that protect cells from premature ageing. Unfortunately, NAD⁺ levels decline with age, and its deficiency is associated with neurodegenerative, metabolic and cardiovascular diseases.

Supplementation with nicotinamide riboside (NR) effectively increases NAD⁺ levels, which can translate into improved mitochondrial function, increased cellular energy and slowed biological ageing [1,2].

Trans-Resveratrol – a natural activator of the youth gene

Resveratrol is a polyphenol found in grape skins and certain berries that has been attracting interest for years in the context of longevity. It acts as a powerful antioxidant, but its main strength lies in its ability to activate SIRT1, a gene associated with cell resistance to stress and slowing down ageing [3].

The synergy between resveratrol and NR is particularly interesting – the former activates youth enzymes, while the latter provides them with fuel in the form of NAD⁺. A clinical study in humans has shown that resveratrol can produce effects similar to calorie restriction, improving metabolic markers and insulin sensitivity [4].

Spermidine – autophagy activator and guardian of cellular cleanliness

Autophagy is an intracellular cleansing mechanism that weakens with age. Spermidine, naturally found in fermented products and wheat germ, has been recognised as an effective stimulator of autophagy [5].

In animal studies, spermidine prolonged life and improved cognitive function. What's more, spermidine deficiency is associated with an increased risk of cardiovascular and neurodegenerative diseases [6].

Fisetin – senolytics (senescent cell eliminator)

With age, senescent cells accumulate in our tissues – old, damaged cells that do not divide but secrete harmful inflammatory factors. Their accumulation leads to so-called ‘inflammaging’ – a chronic inflammatory state associated with ageing.

Fisetin, a natural flavonoid found in fruits such as strawberries, has senolytic properties, helping to remove these cells and restore balance in tissues. A 2018 study showed that fisetin prolonged the life of mice by up to 30%, reducing markers of inflammation and improving cognitive function [7,8].

Coenzyme Q10 – protecting the mitochondria

Coenzyme Q10 is a key substance for energy production in the mitochondria – our biological powerhouses. Its levels decline with age, which can lead to chronic fatigue, cardiovascular problems and impaired regeneration.

Supplementation with ubiquinol, the active form of CoQ10, can improve cell performance, support heart health and delay the signs of ageing [9,10].

Synergy is key

Longevity is not based on a single substance. The best results are achieved by combining several strategies – wisely selected, mutually supportive ingredients. The LLMe protocol includes, among others:

• NR + Resveratrol – increasing NAD⁺ + activating sirtuins
• Spermidine + Fisetin – cellular cleansing and removal of senescent cells
• Coenzyme Q10 + Magnesium + Omega-3 – energy and heart protection

This approach not only delays ageing, but also actively supports metabolic, neurological and mitochondrial health.

There is no single ‘magic pill’ for immortality. But there are real, proven tools that allow us to live longer – and better. Supplements such as NR, resveratrol, spermidine, fisetin and coenzyme Q10 are no longer the stuff of futuristic visions – they are specific ingredients that support the biological foundations of health. If you want to approach ageing with knowledge and strategy, these are the place to start.

Sources:

1. 1. Trammell, S.A.J. et al. Nature Communications 7, 12948 (2016). https://doi.org/10.1038/ncomms12948
   2. Martens, C.R. et al. Nature Communications 9, 1286 (2018). https://doi.org/10.1038/s41467-018-03421-7
   3. Baur, J.A. & Sinclair, D.A. Nature Reviews Drug Discovery 5, 493–506 (2006). https://doi.org/10.1038/nrd2060
   4. Timmers, S. et al. Cell Metabolism, 14(5), 612–622 (2011). https://doi.org/10.1016/j.cmet.2011.10.002
   5. Eisenberg, T. et al. Nature Cell Biology, 11(11), 1305–1314 (2009). https://doi.org/10.1038/ncb1975
   6. Madeo, F. et al. Science, 359(6374), eaan2788 (2018). https://doi.org/10.1126/science.aan2788
   7. Yousefzadeh, M.J. et al. EBioMedicine, 36, 18–28 (2018). https://doi.org/10.1016/j.ebiom.2018.09.015
   8. Akbaraly, T.N. et al. Mechanisms of Ageing and Development, 156, 1–5 (2016). https://doi.org/10.1016/j.mad.2016.04.001
   9. Littarru, G.P. & Tiano, L. Nutrition, 26(3), 250–254 (2010). https://doi.org/10.1016/j.nut.2009.08.008
   10. Shults, C.W. et al. Archives of Neurology, 59(10), 1541–1550 (2002). https://doi.org/10.1001/archneur.59.10.1541