There is a growing interest in longevity and healthy aging. Whether through food choices, supplements, or exercise, many people are looking for ways to support how they age and how they feel over time. Aging is a natural biological process, but daily lifestyle choices can strongly influence how the body functions as the years pass.
Human lifespan refers to the average or maximum length of life. Globally, average life expectancy is around 73 years, though this varies widely by country. Life expectancy has increased significantly over the last century due to improvements in sanitation, medicine, nutrition, and overall public health. While aging cannot be stopped, it can be supported in ways that promote resilience and function.
Cellular health and aging
Healthy aging begins at the cellular level. Cells rely on efficient energy production, repair mechanisms, and waste removal to function properly. As we age, these processes become less efficient, contributing to fatigue, muscle loss, inflammation, and increased disease risk. Nutrition, movement, and targeted supplementation may help support these systems.
Urolithin A and mitochondrial quality
Urolithin A is a postbiotic compound produced by certain gut bacteria when foods such as pomegranates, berries, and walnuts are consumed. Research shows that only about 30 to 40 percent of people can efficiently produce Urolithin A from food alone, which is why supplementation is often explored.
Urolithin A is best known for supporting mitophagy, the process by which damaged mitochondria are removed and recycled. Mitochondria are responsible for producing cellular energy, and with age, dysfunctional mitochondria can accumulate, contributing to oxidative stress and reduced energy output. By supporting mitochondrial quality control, Urolithin A may help maintain muscle function and cellular energy. Current research also explores its role in aging related cellular stress pathways, primarily in preclinical and early human studies.
NMN and NAD plus support
Nicotinamide mononucleotide, commonly referred to as NMN, is a precursor to NAD plus, a molecule essential for cellular energy metabolism and repair processes. NAD plus levels naturally decline with age, and this decline is associated with changes in mitochondrial function and cellular resilience.
Human studies suggest that NMN supplementation can support NAD plus availability within cells, which may help maintain energy metabolism, mitochondrial function, and cellular signalling. Research in this area is ongoing, and NMN should be viewed as supportive rather than restorative or curative.
Spermidine and autophagy
Spermidine is a naturally occurring polyamine found in foods such as wheat germ, soybeans, nuts, and certain cheeses, and it is also produced by gut microbes. Spermidine has been shown to support autophagy, the cellular process responsible for clearing damaged components and maintaining cellular balance.
Autophagy efficiency tends to decline with age. Observational studies associate higher dietary spermidine intake with markers of cardiovascular health and overall longevity. While these findings are promising, human evidence remains largely observational, and spermidine is best described as supporting healthy aging processes rather than slowing aging itself.
Nutrition and biological aging
Nutrition plays a significant role in the aging process. Studies have shown that diets high in trans fats, excess sodium, sugary beverages, and processed or red meats are associated with lower odds of healthy aging. In contrast, diets rich in fruits, vegetables, fibre, and whole foods are linked to more favourable aging outcomes.
Research using epigenetic measures of biological age has found that dietary patterns high in fast food, processed meats, and sugar sweetened beverages, combined with low fruit and vegetable intake, are associated with accelerated biological aging. These findings highlight the importance of consistent dietary choices over time.
Telomeres and cellular lifespan
Telomeres are protective caps located at the ends of chromosomes. They are composed of repetitive DNA sequences and associated proteins that help protect genetic material during cell division. Each time a cell divides, telomeres naturally shorten.
When telomeres become critically short, cells either enter a state of senescence, where they stop dividing, or undergo programmed cell death. Over time, the accumulation of senescent cells can contribute to chronic inflammation, tissue dysfunction, and age related disease. Research continues to explore lifestyle factors and nutritional supports that may help maintain telomere integrity, although this remains a complex and evolving area of study.
Astragalus and telomerase research
Extracts from Astragalus, including compounds such as cycloastragenol and TA 65, have been studied for their ability to activate telomerase, an enzyme involved in maintaining telomere length. Cell studies and small human trials suggest modest telomere lengthening, particularly in adults over 60.
A 2025 meta analysis of eight randomized trials reported moderate telomere elongation with TA 65 supplementation, but no consistent improvements in functional outcomes such as frailty or inflammation. These findings suggest that while telomerase activation is biologically interesting, it may not directly translate into broader measures of healthy aging. Further research is needed. PMID: 41286474
Cordyceps and oxidative stress support
Cordyceps is a medicinal mushroom that contains polysaccharides and polyphenols known for their antioxidant properties. Oxidative stress plays a role in cellular aging and the development of many age related conditions.
Preclinical studies suggest that Cordyceps may support antioxidant enzyme activity and mitochondrial function. Research on cordycepin from Cordyceps militaris indicates activation of sirtuin pathways involved in cellular energy regulation and repair. Early human research has explored its role in supporting skin and energy metabolism, but findings should be viewed as preliminary rather than conclusive. PMID: 38673866
Putting longevity into context
Longevity is not driven by a single supplement or pathway. It reflects the cumulative effect of nutrition, movement, sleep, stress management, and targeted support when appropriate. Supplements may help support specific biological processes, but they work best alongside consistent lifestyle habits.
Healthy aging is about maintaining function, energy, and quality of life as the years pass. Thoughtful, evidence informed choices made consistently over time can meaningfully support this goal. Please speak to a healthcare provider before starting on any supplements.
