Once upon a time, taking supplements was all about filling gaps in our diets—maybe we weren’t eating enough greens or getting enough sunshine. But nowadays, things have shifted.
People are loading up on supplements not just to fix deficiencies, but to stay sharp, age well, and potentially extend their lifespan.
With influencers showcasing daily supplement routines like it’s the new skincare, and experts chiming in with different advice, it’s tough to know what’s hype and what’s helpful.
That’s where Dr Sandra Kaufmann comes in—she’s a longevity-focused doctor, cellular biologist, and author of The Kaufmann Protocol: Why We Age and How to Stop It. And she’s got some thoughts on what really works.
Why Supplements Might Matter More As You Age
As we grow older, our bodies naturally start to slow down, lose efficiency, and become more prone to damage.
Dr Kaufmann explains that while eating healthy is essential, sometimes food just isn’t enough to trigger all the cellular processes that keep us youthful.
For example, she talks about sirtuin pathways—cellular systems that repair DNA and regulate the ageing process.
As these decline, so does our body’s ability to maintain balance, fend off illness, and manage weight effectively.
Activating these pathways naturally through diet alone? Practically impossible unless you’re eating mountains of blueberries every day.
Are All These Supplements Worth It?
Let’s be real—some of these supplements are pricey, and the science isn’t always 100% clear.
Much of the research is based on animal studies, with human data still catching up.
But Dr Kaufmann insists the potential benefits outweigh the risks for many people—especially those over 35.
Here’s her go-to list of supplements she believes can support healthy ageing, backed by current research (and no, she’s not paid to promote any of them).
Astaxanthin: The Super Antioxidant
Astaxanthin is a powerhouse antioxidant, said to be 6,000 times stronger than vitamin C.
It comes from red-hued algae and is what gives salmon and krill their color.
It helps reduce inflammation, prevents cholesterol from oxidizing (a major heart disease risk), and protects cell membranes from damage.
Good for: All ages
Watch out for: Slightly more frequent bathroom trips
Suggested dose: 4–14 mg per day
NAD+ Boosters: Fuel for Your Cells
NAD+ is like cellular fuel, supporting DNA repair and energy production. As we age, levels drop significantly.
While direct NAD+ supplements don’t absorb well, taking precursors like NMN or NR can help your body rebuild its stores.
Good for: Anyone over 35
Watch out for: Don’t overdo NAD+ IV drips—they might backfire
Suggested dose: 250–500 mg NMN or 300 mg NR daily
Curcumin: Turmeric’s Star Ingredient
Curcumin is more than a spice—it’s being studied in cancer centers for its anti-tumor potential.
It’s also a potent anti-inflammatory and DNA protector. The catch? It’s not easily absorbed, so look for enhanced formulations.
Good for: People with chronic pain or inflammation
Watch out for: Possible upset stomach or kidney stone risk
Suggested dose: 500–800 mg daily
Chlorogenic Acid: The Glucose Gatekeeper
Found in apples, pears, coffee, and broccoli, chlorogenic acid helps control blood sugar and fights inflammation caused by sugar byproducts.
It’s a quiet hero in longevity that most of us overlook.
Good for: Anyone managing blood sugar or metabolic health
Watch out for: Excessive coffee might raise homocysteine levels
Suggested dose: 500–1,000 mg daily
Ellagic Acid: A Brain and Gut Booster
This plant-based polyphenol helps repair DNA, supports the gut microbiome, and boosts brain function by increasing BDNF (a protein that supports brain cell connections).
It’s broken down into urolithins, which further help with energy and cell health.
Good for: Anyone over 45
Watch out for: Occasional tummy troubles
Suggested dose: 300–500 mg daily
Fisetin: The Anti-Ageing Cell Cleaner
You’d need to eat hundreds of strawberries to get a proper dose of fisetin, which helps eliminate old, dysfunctional cells and supports the brain and bones.
It’s showing real promise in longevity research—even in mice, it’s extended lifespan.
Good for: Those 40 and up
Watch out for: Potential digestive discomfort
Suggested dose: 100–200 mg daily
Lactoferrin: The Immune Enhancer
Lactoferrin helps clear harmful glycation byproducts (a major cause of tissue damage) and ramps up immune function.
It’s especially useful as we get older, though it might not be great for people with certain conditions.
Good for: Anyone 40+ looking to support immune health
Watch out for: Not ideal for severe asthma sufferers
Suggested dose: 300–500 mg daily
Dihydromyricetin: The Mitochondria Protector
This compound from the Japanese raisin tree targets sirtuin-3, a vital protein for mitochondrial health and energy production.
It’s also good for liver protection—especially handy if you enjoy the occasional drink.
Good for: Adults over 35 or those with liver concerns
Watch out for: Limited human studies so far
Suggested dose: 500–1,000 mg daily
Magnesium L-Threonate: Brain-Focused Magnesium
Not all magnesium is created equal. Magnesium L-threonate is special because it can cross the blood-brain barrier, supporting memory, sleep, and anxiety relief.
Clinical trials show promise for older adults needing cognitive support.
Good for: Brain support, especially over age 40
Watch out for: Don’t overdo magnesium overall
Suggested dose: 1,000–1,500 mg daily
Spermidine: The Cellular Housekeeper
Yes, the name is odd, but spermidine plays a big role in triggering autophagy, your body’s way of cleaning out damaged cells.
It supports immunity, skin, and brain health—and might even help fight cancer.
Good for: Over 40s looking to support healthy ageing
Watch out for: Digestive discomfort or rare allergic reactions
Suggested dose: 1–4 mg daily
Final Thoughts: Where Do You Start?
If you’re feeling overwhelmed, you’re not alone. Dr Kaufmann’s advice? Don’t start everything at once.
Begin with one or two supplements based on your personal health goals—maybe energy, brain function, or inflammation.
And always check with your doctor first, especially if you have underlying health conditions or take medications.
Supplements aren’t magic pills, but with the right approach, they could help you age with a little more energy, resilience, and peace of mind.