Coenzyme Q10 (CoQ10/Ubiquinol)
CoQ10 is a critical component of the mitochondrial electron transport chain. Levels decline dramatically with age. Statin drugs further deplete it, which is medical irony so thick you could spread it on toast.
- A landmark study in JACC: Heart Failure demonstrated that long-term CoQ10 supplementation reduced major adverse cardiovascular events by 43% and all-cause mortality by 42% in patients with chronic heart failure. Statins, on the other hand, only reduce the chance of a second heart attack by 1% and harm all-cause mortality!
- A meta-analysis of 14 RCTs found that CoQ10 significantly reduced markers of inflammation and oxidative stress.
- It improves mitochondrial function, insulin sensitivity, exercise capacity, and reduces fatigue in elderly individuals. What To Do: 200 to 400 milligrams daily as ubiquinol. Take with fat. Liposomal forms are even better. See MyBodySymphony.com for my version of liposomal CQ 10.
Taurine
In 2023, the journal Science, one of the most prestigious scientific publications on Earth, published a study showing that taurine supplementation increased lifespan in mice by up to 12%, equivalent to roughly 7 to 8 additional human years.
This wasn’t some obscure journal that nobody reads. This was Science. The same journal that publishes Nobel Prize-winning discoveries.
Taurine combats chronic inflammation and oxidative stress, reduces cholesterol and inflammatory markers, protects against neurodegeneration, and improves glycemic control with significant reductions in fasting blood glucose and insulin levels.
What To Do: 1,000 to 3,000 milligrams daily.
Fisetin
A 2018 study published in EBioMedicine identified fisetin as the most potent senolytic among 10 flavonoids tested, meaning it’s the best at killing senescent or “zombie cells” that drive aging and inflammation. Treatment with fisetin reduced senescence markers in multiple tissues and extended both median and maximum lifespan in mice.
Additional findings:
- Intermittent fisetin supplementation improved arterial function in old mice by decreasing vascular cell senescence.
- Mice with Huntington’s Disease showed delayed motor defects and a 30% increase in lifespan with fisetin.
- A 2024 pilot study on healthy adults over 50 showed that 4 out of 10 participants experienced a reduction in biological age after fisetin supplementation.
- It raises BDNF (brain derived neurotropic factor) levels by up to 40% and improves arterial flexibility by up to 25%.
What To Do: 200 to 500 milligrams daily for one week per month (pulse protocol). Combined with quercetin for enhanced senolytic effect.
Quercetin
Quercetin is fisetin’s synergistic partner in the senolytic stack. A systematic review showed it significantly increases total antioxidant capacity and decreases markers of oxidative stress. Meta-analysis demonstrated significant reductions in both systolic and diastolic blood pressure. Long-term quercetin use has been associated with increased telomere length in elderly patients.
What To Do: 500 to 1,000 milligrams daily, or pulsed with fisetin for senolytic cycles.
Curcumin
Curcumin doesn’t just reduce inflammation; it attacks virtually every hallmark of aging simultaneously:
- A study showed curcumin’s ability to extend the lifespan of aging postmitotic cells, with maximal effects at lower concentrations (hormetic response).
- It can boost antioxidant enzyme activity by up to 300%.
- A 12-week RCT showed curcumin improved vascular endothelial function in middle-aged and older adults.
- An 18-month study revealed significant improvements in visual memory and attention in adults aged 51 to 84.
Critical note: Curcumin is poorly absorbed on its own. Use liposomal forms or combine with piperine (black pepper extract) or fats for up to 2,000% improved bioavailability.
What To Do: 500 to 1,000 milligrams of liposomal curcumin daily.
Creatine
Most people think creatine is just for gym bros. Those people are wrong.
- Over 500 peer-reviewed studies confirm creatine’s impact on strength and energy.
- In aging mice, creatine reduced markers of aging and increased lifespan by approximately 9%.
- Brain function improves measurably, 15% faster reaction times and improved memory.
- It increases ATP availability in neurons, potentially slowing neurodegenerative conditions.
- It improves glucose uptake and insulin sensitivity.
What To Do: 3 to 5 grams of creatine monohydrate daily, although the latest research indicates that 10 to 15 grams per day is even better. Every day. Forever. It’s one of the cheapest and most well-researched supplements in existence.
Vitamin C
Observational data from 11,348 U.S. adults followed for 10 years showed men in the highest quartile of vitamin C intake had notably lower all-cause mortality compared to those in the lowest quartile. It systematically neutralizes harmful free radicals, boosts white blood cell production, maintains arterial flexibility, supports collagen production, and can triple iron uptake from plant sources.
What To Do: 1,000 to 10,000 plus milligrams daily, depending on your specific health challenges and needs. Liposomal vitamin C for optimal absorption. When using the liposomal form, far less is needed due to its nearly perfect absorption and transport into our cells. Yes, we have an awesome liposomal Vit. C as well.