Dr. Michael Aziz's Guide to Longevity Supplements

Dr. Michael Aziz, a primary care physician and longevity expert, has identified a list supplements he believes may not only slow the ageing process but also reverse it.

Dr Aziz believes the right supplements can ‘turn back time.’ While not strictly necessary, he describes them as a form of insurance, compensating for gaps in diet, exercise, and lifestyle. Here is a quick guide on Dr. Aziz recommended longevity supplements.

Dr. Aziz recommends several supplements as part of his longevity toolkit, each chosen for its specific role in promoting health and slowing the ageing process. These include:

1. Fish Oil: Rich in omega-3 fatty acids, fish oil supports heart health, brain function, and inflammation reduction.
2. Taurine: An amino acid that helps with cell hydration, antioxidant protection, and metabolic support.
3. Fisetin: Known for eliminating senescent cells, it combats inflammation and reduces markers of ageing.
4. Pterostilbene: A powerful compound that activates DNA-repair enzymes and supports cellular health.
5. Resveratrol: Famous for its role in activating sirtuins, resveratrol supports cardiovascular health and combats oxidative stress.
6. Quercetin: A plant-based flavonoid that helps with inflammation reduction and supports the immune system.
7. NAD (Nicotinamide Adenine Dinucleotide): Essential for cellular energy and DNA repair, NAD levels decline with age, making supplementation key.
8. Trimethylglycine (TMG): Promotes healthy methylation, which is vital for DNA stability and detoxification.
9. Spermidine: Encourages autophagy and helps recycle damaged cell components.
10. Selenium: A trace mineral essential for thyroid health and powerful antioxidant activity.
11. Astragalus Root: Supports immune function and cellular repair.
    
    Dr Aziz also highlights additional supplements that offer unique health benefits:
12. Vitamin D: A critical nutrient for bone health, immune function, and cellular repair.
13. Vitamin K2: Improves calcium metabolism and supports bone and cardiovascular health.
    View our blog post below on the synergy of taking Vitamin D3 and K2 together.
14. Carnosine: Helps prevent cellular damage by reducing advanced glycation end-products (AGEs).
15. Glucosamine: Promotes joint health and may have anti-inflammatory effects.
16. Calcium Alpha-Ketoglutarate: Supports metabolic health and cellular energy.
17. Berberine and Dihydroberberine (DHB): Enhances blood sugar regulation, cardiovascular health, and metabolism.
18. Methylene Blue: An emerging supplement with potential anti-ageing and cognitive benefits.
19. Glutathione: A master antioxidant that protects cells from oxidative stress and supports detoxification.
20. Nattokinase: A natural enzyme that promotes heart health by improving circulation.
21. Astaxanthin: A potent antioxidant that protects cells from oxidative damage.
22. Plasmalogens: Phospholipids are essential for maintaining cell membrane health, especially in the brain.
    
    For this post, we will discuss four supplements he highlights:

• Fisetin is a compound that helps eliminate ‘zombie cells’—senescent cells that remain in the body after they’ve stopped functioning, contributing to ageing and disease.
• As we age, these zombie cells accumulate, causing inflammation that impacts bodily processes like energy production and cell regeneration. This inflammation is also linked to age-related conditions, including Alzheimer’s disease.
• While fisetin is found in foods like apples and strawberries, the quantities are too small to provide a meaningful benefit, making supplementation advisable.
• Although studies in humans are still lacking, animal research is promising. For instance, a 2018 study in EBioMedicine showed that fisetin was the most effective of 10 similar compounds in clearing senescent cells. In mice, it restored tissue function, reduced age-related damage, and extended lifespan.
• Dr. Aziz recommends a daily dose of 500 mg, noting that fisetin research is still in its early stages but holds great potential in combating senescent cells.

• Pterostilbene, a compound gaining attention in anti-ageing science, activates sirtuins - enzymes essential for DNA repair. It is closely related to resveratrol but is more easily absorbed and stable, staying in the body longer.
• Naturally present in foods like blueberries, it’s difficult to consume sufficient amounts through diet alone. The real benefit of pterostilbene lies in its ability to activate the AMPK pathway, which supports cellular protection, brain function, and longevity.
• While human studies on its role in longevity are limited, animal research suggests it has anti-inflammatory properties, reduces swelling, and protects the heart against cardiovascular disease - the leading cause of death globally.
• Dr. Aziz advises a daily dose of 150 mg.

• “Spermidine is a fascinating compound that researchers are only now beginning to fully understand,” says Dr. Aziz. Found naturally in plants, animals, and human cells, it plays a vital role in protein synthesis, DNA stability, and cell growth.
• Spermidine supports autophagy - the process of cleaning out and recycling damaged cell components to make space for new, healthier ones - and may reduce age-related arterial stiffening, improving cardiovascular health. 
• Foods like wheat germ, hazelnuts, vegetables, soybeans, mushrooms, chicken liver, cheddar cheese, and mangoes contain spermidine, though supplementation may be more effective.
• Dr. Aziz recommends a daily dose of 1–2 mg, often in capsule or powdered form.

• Derived from plants like goldenseal, dihydroberberine (DHB) is easily absorbed and helps improve oxidative stress, blood flow, and fat metabolism.
• Berberine, a staple in Ayurvedic and Chinese medicine and cited across multiple studies (1, 2, 3) is celebrated for regulating blood sugar, reducing gut inflammation, lowering cholesterol, and supporting heart health.
• Dr. Aziz suggests a dose of 150 mg twice daily but warns against excessive use, which could cause stomach upset.

Dr. Michael Aziz's insights and recommendations provide a fascinating perspective on how supplements can support healthy ageing and potentially extend lifespan. 

By targeting cellular processes such as DNA repair, inflammation reduction, autophagy, and metabolic regulation, these supplements offer promising tools in the quest for longevity.

While many of the highlighted compounds have shown remarkable potential in early studies, it’s important to remember that much of the research is still evolving. Incorporating these supplements should complement a lifestyle that includes a balanced diet, regular exercise, and stress management, all hallmarks of the longevity practices observed in the Blue Zones.

For those seeking to enhance their health and vitality, these supplements can serve as an "insurance policy" to fill in the gaps where diet and lifestyle alone may fall short. However, as with any supplement regimen, consulting with a healthcare professional is essential to tailor recommendations to individual needs and avoid potential interactions or side effects.

Longevity science is a rapidly advancing field, and with continued research, the dream of living longer, healthier lives may be more attainable than ever before.