Quick answer: The most powerful natural anti-aging strategies are daily habits: strength training and aerobic exercise, deep sleep, a whole-food diet, time-restricted eating, stress care and mild hormetic stressors like sauna. Supplements such as NAD+ precursors, spermidine, collagen, astaxanthin and senolytic compounds are being studied, and they work best on top of those foundations.
Key takeaways
The most powerful natural anti-aging tools are daily habits such as strength training, deep sleep and a whole-food diet.
Time-restricted eating, stress care and mild stressors like sauna also support the biology of aging.
Supplements such as NAD+ precursors and spermidine are still being studied and work best on top of those foundations.
Daily habits that matter most
The habits that matter most are strength training plus aerobic and interval exercise, seven to nine hours of sleep in a dark room, and a whole-food, plant-rich diet with enough protein. A consistent overnight fasting window, sauna or cold exposure if appropriate, and strong social connections and stress care complete the picture.
Supplements being studied
NAD+ precursors (NMN, NR) support cellular energy (see NAD+), and spermidine has been studied for autophagy. Fisetin and quercetin have been studied as senolytics (see senolytics), and collagen with vitamin C supports skin and joints.
Astaxanthin is an antioxidant studied for skin, astragalus compounds have been studied for telomere support, and berberine supports AMPK and blood sugar.
Much of this research is early. Amounts should be individualized. My tiered options are described in longevity protocols, and the products I use are in my Fullscript dispensary.
Tracking your progress
Markers such as hs-CRP, fasting insulin, A1C and lipids reflect how you are aging metabolically. Epigenetic age and telomere tests are available but still evolving. Functional labs are optional. They can be helpful in more complex cases, and in my practice they are available only to patients working 1-on-1 with me.
Anti-aging and the biology of aging
Effective anti-aging strategies target the core processes of aging: mitochondrial dysfunction, inflammaging, senescent cells, deregulated nutrient sensing, disabled autophagy, telomere attrition and epigenetic changes. Habits can influence many of them at once, which is why they come first. Related: practicing longevity.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you want an evidence-based healthy-aging plan, or if you are taking several longevity supplements and want to simplify. The same is true if you want to track biomarkers of aging, or if you take medications and want to check interactions.
Want a healthy-aging plan built around you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which anti-aging habits should I prioritize, and is any supplement worth discussing for me?
Which labs or assessments would help us understand healthy aging in my case?
Which daily habits are most likely to make a difference for healthy aging for me?
How long would it be reasonable to try these steps for healthy aging before we review them together?
Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.
Frequently asked questions
What is the most effective natural anti-aging strategy?
Exercise, especially strength training, along with sleep and a whole-food diet.
Do NAD+ supplements slow aging?
They raise NAD+ levels in studies, but effects on human aging are still being researched.
Are epigenetic age tests accurate?
They are promising research tools but still evolving for individual use.
Can collagen improve skin?
Some studies suggest collagen supplements may improve skin hydration and elasticity.
Sources
- Madeo F, Eisenberg T, Pietrocola F, Kroemer G. Spermidine in health and disease. Science 2018. PMID: 29371440. https://pubmed.ncbi.nlm.nih.gov/29371440/
- Yousefzadeh MJ, et al. Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine 2018. PMID: 30279143. https://pmc.ncbi.nlm.nih.gov/articles/PMC6197652/
- López-Otín C, et al. Hallmarks of aging: An expanding universe. Cell 2023. PMID: 36599349. https://pubmed.ncbi.nlm.nih.gov/36599349/
- Martens CR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun 2018. PMID: 29599478. https://pmc.ncbi.nlm.nih.gov/articles/PMC5876407/
- de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol 2021. PMID: 33742704. https://pubmed.ncbi.nlm.nih.gov/33742704/
- National Institute on Aging: What Do We Know About Healthy Aging?
- NCCIH: Using Dietary Supplements Wisely
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Looking for practitioner-grade options?
The catalog carries third-party-tested, practitioner-grade supplements from brands Dr. Kneessi uses in practice.
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