As the pursuit of healthy aging becomes more mainstream, many are turning to supplements to support not just lifespan but healthspan—the years we spend feeling vibrant and resilient. Neuroscientist Dr. Kay Linker, PhD, explains that certain compounds show promising evidence in supporting cellular health, brain function, and overall longevity. Here are five supplements she highlights for those looking to age well.
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1. Spermidine
Spermidine is a naturally occurring polyamine that stimulates autophagy, the body’s way of clearing out damaged cells and making room for new, healthy ones. “Spermidine supplementation extends lifespan across multiple species, including yeast, flies, worms, and mice,” Dr. Linker notes. Human research also supports its benefits: the Bruneck Study tracked participants for 20 years and found that higher dietary spermidine intake was associated with lower all-cause mortality and fewer cardiovascular-related deaths. It’s basically “cellular spring cleaning.”
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2. Ca-AKG
Calcium alpha-ketoglutarate (Ca-AKG) plays a critical role in the Krebs cycle, supporting cellular metabolism and even epigenetic regulation. Animal studies show it can extend both lifespan and healthspan, while early human data are encouraging. In the TAME-K study, participants taking Ca-AKG for seven months experienced an average reduction in biological age of roughly eight years. It’s like giving your cells a metabolic tune-up.
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3. Urolithin A
Urolithin A is produced by gut bacteria when we consume foods like pomegranates, berries, and certain nuts, Linker notes. Its main function? Stimulating mitophagy, the process of clearing out old mitochondria and generating new, healthy ones. Preclinical studies demonstrate lifespan extension and improved muscle function, and a 2022 human trial showed four months of supplementation improved muscle endurance and mitochondrial biomarkers in middle-aged adults, she adds. Strong mitochondria equal strong energy and vitality!
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4. NAC
N-acetylcysteine (NAC) is a precursor to glutathione, the body’s primary antioxidant, which naturally declines with age. She states that while animal studies have shown mixed results regarding lifespan extension, NAC is protective against neurodegeneration, cardiovascular disease, and immune decline. It helps combat oxidative stress and cellular damage, which are major contributors to aging.
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5. Astaxanthin
Astaxanthin is a carotenoid found in marine organisms, 100 times more potent than CoQ10 in cellular antioxidant assays, she reveals. While no direct lifespan studies exist, human trials demonstrate improvements in skin health, eye health, cardiovascular function, and cognitive performance. It’s a powerful supplement for anyone looking to reduce inflammation and oxidative stress while supporting beauty and brain function as they age.
Bottom Line
Dr. Kay Linker emphasizes that these supplements aren’t miracle pills—they work best when combined with a healthy diet, regular exercise, and proper sleep. “These compounds target cellular health, inflammation, and oxidative stress, which are the real drivers of aging. Supporting these systems can help you age gracefully and maintain vitality,” she concludes.
