Targeted nutritional strategies and supplements for healthy aging ✅
Potential strategies for longevity.
Targeted Supplementation and Nutritional Strategies for Healthy Aging: A Review of Physiological and Molecular Benefits
Study Details
This new review analysed the current evidence on nutritional interventions for healthy aging 🔍
Here are the key findings including recommended doses and benefits ⬇️
Key Findings
Protein 🍖
⚖️ 1.0–1.3 g/kg/day
✅ muscle mass preservation
Whey + resistance training 🥛
⚖️ 20 g, twice daily
✅ strength + muscle maintenance
Collagen 🦴
⚖️ 5–10 g/day
✅ joint/tendon support
Plant protein + BC30 🌱
⚖️ 20 g protein + 1 × 10⁹ CFU
✅ improved amino acid availability
Probiotics 🦠
⚖️ ~10⁹ CFU/day
✅ gut, immune + cognitive support
GlyNAC 🧬
⚖️ ~100 mg/kg/day glycine + NAC
✅ mitochondrial function + oxidative stress
NMN / NR 🔋
⚖️ NMN 250–500 mg/day; NR 100–300 mg/day
✅ NAD⁺, insulin sensitivity + mitochondrial health
CoQ10 ⚡
⚖️ 100–200 mg/day
✅ ATP production + reduced fatigue
Alpha-lipoic acid ⚙️
⚖️ 600–1200 mg/day
✅ glucose/lipid metabolism
Omega-3 🐟
⚖️ ≥2 g/day EPA/DHA
✅ inflammation + brain/cardiovascular health
Resveratrol 🍇
⚖️ 150 mg/day
✅ metabolic health + inflammation
Magnesium 🥬
⚖️ dose not specified
✅ muscle, metabolic + cardiovascular support
Carotenoids 🥕
⚖️ astaxanthin 4–20 mg/day
✅ antioxidant, eye + cognitive support
Vitamin E 🌰
⚖️ dose not specified
✅ lipid protection + brain/heart support
Selenium 🛡️
⚖️ dose not specified
✅ immune + antioxidant support
Quercetin 🍎
⚖️ dose not established
✅ anti-inflammatory + vascular support
Curcumin 🫚
⚖️ 25 mg–6 g/day
✅ lipid profile + oxidative stress
Urolithin A 🍒
⚖️ 1000 mg/day
✅ muscle endurance + mitophagy
Microalgae / Chlorella 🌊
⚖️ 1.8–2.3 g/day or 27 mL/day CGF
✅ antioxidant status + inflammation
Spirulina 🌱
⚖️ 500–1000 mg/day
✅ oxidative stress + lipid markers
Conclusion
There is a growing body of evidence supports the use of specific dietary supplements to promote healthy aging 💊
Although, these should not be thought of in isolation outwith a supportive and healthy diet ☝️
Reference
https://pubmed.ncbi.nlm.nih.gov/42234350/
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