Author: Rob Corso
Longevity is the new frontier, and supplements are its gold rush. Everyone’s chasing more energy, more clarity, more years. A life well-lived is about the combination of good habits, a clear purpose, and healthy connection. That’s the foundation. Within that framework, supplements can definitely help.
They can support and elevate your energy, mood, metabolism, brain function, recovery, and more—when used wisely. But effective supplementation requires patience. Supplements work gradually over time, and many can and should be used in cycles. Before adding anything new, consult a healthcare provider. Ideally, get comprehensive testing to establish your baseline and surface deficiencies or imbalances. This helps ensure you’re targeting your wants and needs, not just chasing trends.
Once you start, track your experience. Journal what you notice: changes in energy, focus, sleep, digestion, mood. Supplements work best when you treat the process as an experiment—with data and awareness, not guesswork. You’ll often hear about “stacks”—strategic combinations of supplements designed to support a specific outcome (like better focus or muscle recovery).
Above all, supplementation is about giving your body the raw materials and support it needs to rebuild, repair, and eventually thrive. It already knows what to do—it just needs the right fuel and conditions.
Mitochondria generate the energy that powers your life—from intense workouts to creative thinking. When these metabolic engines function optimally, you experience better endurance, faster recovery, and more consistent mental and physical energy. The supplements in this category support mitochondrial efficiency and protection, helping you maintain peak performance in daily activities while supporting tissue repair and cellular health for long-term vitality.
It is impossible to overstate the importance of optimal mitochondrial function.
Nicotinamide Adenine Dinucleotide (NAD+) is a vital coenzyme that powers cellular energy production, supports DNA repair, and activates longevity-related enzymes like sirtuins. NAD+ levels drop significantly with age, impacting metabolism, mitochondrial function, and resilience to stress.
The evidence: In animal studies, restoring NAD+ improves metabolism, cognition, and stem cell repair. Human trials show NAD+ precursors like NMN and NR effectively raise NAD+ levels and may support muscle and cardiovascular health.
Why it matters: One of the most promising molecules in ageing science. While long-term effects are still being studied, NAD+ restoration is a well-supported strategy for cellular health and vitality. Supplementation is available via IV drip or transdermal patch, or through precursors like NMN and NR.
Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are NAD+ precursors that support cellular energy production, DNA repair, and mitochondrial function. As NAD+ levels decline with age, restoring them may enhance metabolism, endurance, and cognitive performance.
The evidence: Animal studies show improved insulin sensitivity and physical function. Human trials confirm NAD+ levels rise with supplementation, though clinical outcomes are still developing.
Why it matters: Widely used in longevity protocols. Well-tolerated and promising, though long-term human impact is still being studied.
Ubiquinone (CoQ10) is a key player in mitochondrial energy production and cellular defence. It supports ATP synthesis and protects cells from oxidative stress. Levels naturally decline with age.
The evidence: Improves outcomes in older adults when paired with selenium.
Why it matters: A foundational supplement for mitochondrial health—particularly important for those over 40 or taking statins.
Alpha-Lipoic Acid (ALA) and Acetyl-L-Carnitine (ALCAR) work together to support mitochondrial energy metabolism and reduce oxidative damage. ALA is a potent antioxidant, while ALCAR helps transport fatty acids into mitochondria to be used for energy, especially in high-demand tissues like the brain and heart.
The evidence: Shown to reverse markers of ageing in rodents; small human studies support improvements in cognition and energy.
Why it matters: A classic longevity duo with strong mechanistic rationale. May modestly lower blood sugar—something to monitor for diabetics.
Creatine helps regenerate ATP in muscle and brain cells, supporting both physical strength and cognitive performance. It’s especially helpful in preserving lean mass and energy as we age.
The evidence: Backed by robust human studies showing improvements in muscle mass, recovery, and brain function.
Why it matters: One of the safest, most effective, and most studied supplements for healthy ageing.
Your cells face oxidative challenges daily—from exercise and metabolism to environmental exposures. These supplements support your body’s natural defence systems, helping maintain cellular integrity and function across all tissues. With proper antioxidant balance, you may experience better skin quality, improved exercise recovery, enhanced detoxification, and greater resilience to stress. These compounds help you maintain vitality and function now while supporting healthy cellular ageing.
Omega-3 Fatty Acids (EPA/DHA) are essential long-chain fats found in cold-water fish and algae. They play a critical role in brain health, cardiovascular function, and the regulation of inflammation—making them foundational for healthy ageing and wellbeing.
The evidence: Higher omega-3 levels are associated with improved cardiovascular function, slower cognitive decline, and better triglyceride profiles. Blood tests like the Omega-3 Index can help guide dosing. Most people are deficient.
Why it matters: A longevity essential. Aim for 1–2g of combined EPA/DHA daily from high-quality fish or algae oil. A cornerstone of inflammation and brain support.
Glutathione is the body’s master antioxidant, made in the liver, and is essential for detoxification, immune defence, and protection against oxidative damage. It maintains redox balance and helps neutralise cellular stress that accumulates with age.
The evidence: Levels decline with age. Supplementation supports insulin sensitivity, mitochondrial function, and markers of biological ageing.
Why it matters: A central antioxidant for healthy ageing. Best delivered via liposomal or IV forms, or supported through NAC.
Your metabolic function impacts everything from daily energy levels to long-term resilience. These supplements support efficient glucose handling, energy regulation, and cellular adaptability—helping you feel more energetic, mentally sharp, and physically capable today while also building a foundation for future health. Whether you’re looking to enhance athletic performance, maintain healthy weight, or simply feel more vital, optimising metabolic health offers both immediate and lasting benefits.
Berberine is a plant compound long used in traditional Chinese medicine. It supports blood sugar control, enhances insulin sensitivity, and reduces inflammation—similar to metformin.
The evidence: Human studies show strong effects on glucose, cholesterol, and inflammation.
Resveratrol is a polyphenol found in red wine, grapes, and certain berries. It mimics fasting by activating sirtuins and AMPK, and offers antioxidant and anti-inflammatory support.
The evidence: Extends lifespan in yeast, worms, and some mice. Human trials show mixed results, largely due to poor bioavailability.
These compounds support focus, memory, stress resilience, and mental clarity—helping you stay sharp, creative, and emotionally balanced. They protect your neurons, neural connections, and brain structures from damage while supporting the neurotransmitter systems that govern mood, memory, and focus.
Lion’s Mane is a medicinal mushroom that stimulates nerve growth factor (NGF), supporting the regeneration of neurons, cognitive performance, and long-term brain health.
The evidence: Improves memory and focus in older adults. Animal studies show it promotes neural repair and growth.
Why it matters: A well-tolerated, safe, natural nootropic with neuroprotective benefits. Best taken consistently to maintain effects.
So, can supplements help? Yes, when approached and executed properly. The right supplements, in the right context, can elevate how you feel, help you reach specific goals, and give your system the boost it needs. But supplements are just that—supplementary. They’re meant to support or enhance systems that are already working well, not replace the fundamentals. Supplements aren’t shortcuts; they’re tools. Use them wisely, and they can help you feel better, think clearer, and recover faster.
It is important to note that supplement quality is largely self-regulated. You’re trusting the manufacturer to do the right thing—and not all of them do. Stick with brands that test for purity and potency.
Even when you’re taking the right stuff, results take time. Building an effective stack can get expensive fast. Some regimens can have you swallowing a small pharmacy every day. So be thoughtful. Know what you’re taking and why. Start small. See how you feel. When you get it right, you can feel the difference.
Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used for diagnosing or treating a health condition, and those seeking personal medical advice should consult a qualified healthcare professional.
