What if the key to thriving well into old age wasn’t just about better habits, but also about tapping into the cutting edge of science? Some molecules are proving to be game-changers, with the potential to supercharge energy, bolster resilience, and support a life lived with vitality. These 20 molecules could help shift the goalposts of what’s possible for your health and longevity.
Many of these compounds are known to influence the biological processes that affect lifespan, often referred to as the hallmarks of ageing. We’ve marked these specific compounds with a special footnote, labelling them as a “longevity molecule.” The remainder of the list includes compounds that, while not yet proven to directly impact lifespan, are vital for maintaining optimal health and bodily function.
20 powerful molecules for optimal health and a longer life
Our top 20 molecules that stand at the forefront of longevity and health optimisation are:
1. Phytosomal quercetin complex (longevity molecule)
Quercetin is a flavonoid and senolytic agent that breaks down harmful ‘zombie’ cells, which accumulate with age and contribute to age-related diseases. It also supports cardiovascular health, reduces inflammation, and offers potent antioxidant effects.
2. Berberine (longevity molecule)
Known as an AMPK (5′ AMP-activated protein kinase) activator and mTOR (mammalian target of rapamycin) inhibitor, berberine helps slow down metabolic ageing. It boosts insulin sensitivity, lowers glucose production in the liver, and reduces cholesterol levels, making it highly beneficial for metabolic health optimisation.
3. N-Acetyl-Cysteine (NAC) and Glutathione
NAC is a precursor to glutathione, the body’s master antioxidant, which plays a major role in detoxification and reducing oxidative stress. Together, they support brain health, cognitive function, and protect against mental health conditions. Some individuals may benefit more from direct glutathione supplementation due to genetic variations in glutathione production.
4. Bioactive B Complex
This is a methylated form of B vitamins that ensures optimal energy production, cognitive function, and cellular metabolism. These B vitamins are essential for nervous system health, immune function, and promoting overall wellbeing, especially as we age. Bioavailable B vitamins are crucial to methylation function in the body.
5. Omega-3 Fatty Acids (Omega 3s)
Omega-3s contain the powerhouses of DHA and EPA (Docosahexaenoic acid and Eicosapentaenoic Acid) when derived from high-quality sources. These essential fatty acids support brain and cardiovascular health, reduce inflammation, and promote healthy skin. As such, they are essential cognitive function, mood regulation, and maintaining longevity. Highly bioavailable food sources are salmon, sardines, mackerel, anchovies, oysters, tuna, and caviar.
6. Trans-resveratrol (longevity molecule)
Resveratrol is a powerful antioxidant that activates sirtuins, a longevity pathway that helps repair DNA. It combats oxidative stress and inflammation, both key contributors to the ageing process. Additionally, it offers neuroprotective effects, may inhibit cancer cell growth, improves insulin sensitivity, promotes longevity by activating protective genes, supports joint health by protecting cartilage, and aids skin health by guarding against UV damage. It is a compound that whilst found naturally in foods like grapes, berries, and peanuts, quality supplementation ensures therapeutic effects.
7. Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR)
NMN and NR are both precursors to NAD+ (nicotinamide adenine dinucleotide), a crucial molecule for cellular energy production and repair. As NAD+ levels naturally decline with age, supplementing with NMN or NR can help rejuvenate energy metabolism and cellular vitality, supporting healthy ageing. While NMN is known for its role in revitalising energy metabolism, NR, a close cousin of NMN, similarly boosts NAD+ levels, enhancing cellular repair and energy processes. Genetic variations, such as SNPs in the NAMPT or SIRT1 genes, may affect individual responses to NR supplementation, highlighting the importance of personalised recommendations.
8. Coenzyme Q10 (CoQ10)
CoQ10 is essential for ATP (Adenosine triphosphate) production, the energy currency of the body. As natural levels decline with age, supplementing with CoQ10 can sustain energy, protect the heart, and enhance overall vitality through its antioxidant and anti-inflammatory properties.
9. R-Lipoic Acid
R-Lipoic Acid is a specific form of alpha-lipoic acid (ALA) that offers several advantages over standard ALA supplements. It’s a more bioavailable antioxidant that works in both water and fat-soluble environments to neutralise free radicals and reduce oxidative stress. It protects mitochondria from damage, boosts energy levels, and may support healthy glucose metabolism, contributing to slowing the ageing process.
10. CDP choline (Citicoline)
Citicoline enhances cognitive function and supports methylation, a vital biochemical process. It’s an excellent choice for individuals seeking to boost brain health, though those prone to hypermethylation should approach it with caution due to its potential overstimulation effects.
11. Vitamin C complex
A potent antioxidant, vitamin C is crucial for collagen synthesis, supporting the health of skin, blood vessels, bones, collagen and connective tissue. It also boosts immune function and aids iron absorption, making it a fundamental component of any longevity regimen.
12. Betaine
Betaine supports methylation, a critical process in the body that influences DNA repair and detoxification. It’s especially beneficial for individuals with underactive methylation, though those prone to over methylation should be cautious, as excess can lead to unwanted side effects of overstimulation, like anxiety, hyperactivity and restlessness.
13. Lion’s mane
This natural nootropic is renowned for its neuroprotective and cognitive-enhancing properties. However, individuals with high cortisol levels should exercise caution, as Lion’s mane may exacerbate anxiety and disrupt cognitive function in these cases.
14. Magnesium glycinate
Magnesium is involved in over 300 enzymatic reactions, including muscle and nerve function, protein synthesis, and blood pressure regulation. It’s a key player in promoting relaxation, both mentally and physically, and is particularly beneficial for reducing stress as we age. Magnesium glycinate is a highly bioavailable form, meaning it is easily absorbed by the body through the small intestine. This high absorption rate allows for a more efficient uptake of magnesium compared to some other forms of magnesium.
15. Creatine monohydrate
Creatine, an amino acid best known for enhancing exercise performance, also offers a range of benefits for overall health optimisation. It supports cognitive function, improves glucose regulation, and promotes healthier lipid profiles. In the brain, creatine provides neuroprotection and enhances memory. It may also increase bone density, helping to prevent osteoporosis. Additionally, creatine contributes to cardiovascular health by lowering homocysteine levels and delivering antioxidant effects. It aids in reducing liver fat and offers crucial support during hormonal transitions, such as perimenopause.
16. Spermidine (longevity molecule)
Spermidine is a naturally occurring polyamine compound found in all living things. It was first discovered in 1678 by Antonie van Leeuwenhoek in human semen, hence its name, however, most modern versions of the supplement come from wheat germ extract. Spermidine supports health optimisation by promoting cellular health through autophagy, DNA protection, and lifespan extension. It benefits cardiovascular health by lowering blood pressure, enhancing heart function, and improving cholesterol levels. It also aids brain health by enhancing memory, protecting against neurodegenerative diseases, and supporting brain cell function. Additionally, it has anti-inflammatory and immune-modulating properties, reducing oxidative stress and balancing immune responses. It may also help regulate blood glucose levels and support liver health, potentially reducing liver fibrosis.
17. Urolithin A (longevity molecule)
Urolithin A is a postbiotic, a naturally occurring compound produced by specific gut bacteria when certain foods are consumed. Research suggests that only about 40% of people have the right gut bacteria to produce meaningful levels of urolithin A. This compound offers several recorded benefits, including promoting mitophagy (the recycling of damaged mitochondria), enhancing mitochondrial function, improving muscle performance, and providing anti-inflammatory and antioxidant effects.
18. Curcumin (longevity molecule)
Curcumin, the active compound in turmeric, is known for its impressive health benefits, particularly its potent anti-inflammatory effects. It acts as a powerful antioxidant, neutralising free radicals and boosting the body’s natural defences against oxidative stress. Curcumin also supports brain health by enhancing cognitive function and improving memory.
19. DHEA (Dehydroepiandrosterone)
DHEA is a hormone naturally produced by the adrenal glands. Levels peak in early adulthood and decline with age. It functions as a precursor to sex hormones like testosterone and oestrogen, and is associated with several health benefits, including supporting hormone balance, enhancing immune function, improving bone density, boosting mood and cognitive function, and potentially slowing the ageing process by promoting skin health and muscle strength. In Australia, DHEA is not available in supplement form, but there are many natural, lifestyle interventions we can support you with to improve your DHEA levels.
20. Calcium Alpha-Ketoglutarate (Ca-AKG)
Ca-AKG is a compound consisting of calcium bound to alpha-ketoglutarate, and is a key molecule in the Krebs cycle, playing a crucial role in cellular energy metabolism. In addition, it works to restore calcium balance in the blood by binding excess phosphate for excretion, enhancing protein metabolism by stimulating protein synthesis and inhibiting degradation in muscles, and promoting bone health through improved bone tissue formation. It also supports gastrointestinal health by serving as a metabolic fuel for gut cells, and shows potential for longevity, with studies indicating it may extend lifespan and delay age-related diseases in animal models.
Special mention: Methylene Blue
Methylene blue, an unexpected hero in the world of longevity and health optimisation, is a synthetic compound with remarkable benefits across various fields. It enhances mitochondrial function by boosting ATP production, which in turn elevates cellular energy. Its powerful antioxidant properties reduce oxidative stress, promoting both energy production and brain health. At low doses, methylene blue acts as a potent anti-inflammatory, improves mood, and enhances physical performance. It may also slow cellular ageing, support cardiovascular health, and treat conditions like methemoglobinemia. Additionally, its antimicrobial effects protect skin health, shielding against UV damage and promoting wound healing.
Remember, personalised n=1 care is essential.
The molecules listed above offer powerful health benefits, but it’s crucial that your supplementation plan is personalised to you and managed with the guidance of a healthcare professional, such as a functional medicine practitioner. Personalised care ensures that supplements are chosen based on a thorough understanding of your specific nutrient needs, health goals, and metabolic profile. Your functional medicine practitioner will consider:
- Potential interactions: the contraindications molecules may have when taken combined or with medications or other supplements
- Side effects: some molecules can have side effects that your practitioner will ensure you are well aware of and monitor as you’re taking them
- Personalised efficacy: by tailoring supplements to your genetic profile, metabolic profile, and nutritional biomarkers, they can be effective in achieving desired health outcomes
- Tracking and testing: which tests are important before, during or after your supplementation regime to keep it dynamic and relevant
The path to optimised health in pursuit of longevity is paved with molecules that offer powerful anti-ageing and health-enhancing properties. Whilst a varied, wholefood diet plays a crucial role in obtaining many of these compounds, personalised supplementation can also be beneficial. From NAD+ boosters like NMN and NR to antioxidants such as resveratrol and CoQ10, these compounds are leading the charge in promoting longer, healthier lives. Always consult with a healthcare practitioner, especially when considering the potential for contraindications or genetic variations that might influence your response to these supplements.
