6 Powerful Supplements That Support Anti-Aging
From Glycine to NAD+ — What You Need to Know for a Longer, Stronger Life
As a fitness and meditation coach, I spend a lot of time helping people feel younger in their bodies — stronger joints, clearer minds, and better energy.
But what if we could support all that at the cellular level?
Below are 6 science-backed supplements that help support healthy aging — improving sleep, cognitive clarity, metabolic resilience, and even longevity markers.
Some of the most trusted names in performance and wellness — including Dr. Peter Attia, Andrew Huberman, and Dr. Rhonda Patrick — use or recommend these as part of their personal health stacks.
1. 🧪 Glycine: The Undercover Longevity Molecule
What it is: A non-essential amino acid that turns out to be very essential for sleep, detoxification, and collagen synthesis.
Why it matters for aging:
Boosts deep sleep and REM quality
Supports glutathione production (a major antioxidant)
Improves insulin sensitivity and metabolic flexibility
Combats inflammaging — chronic low-grade inflammation associated with aging
How to take it: 3–5 grams before bed. Powdered glycine is inexpensive, mixes easily with water, and tastes mildly sweet. Many biohackers combine it with magnesium for sleep.
Who uses it: Dr. Peter Attia considers glycine a core part of his longevity protocol.
Disclaimer: Some of the links in this post are affiliate links, which means I may earn a small commission if you choose to make a purchase — at no additional cost to you. I only recommend products I personally use or trust for client results.
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2. 🔋 NAD+ Precursors (NMN or NR)
What they are: Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are precursors to NAD+, a molecule that fuels energy production and DNA repair.
Why it matters for aging:
Restores declining mitochondrial energy as we age
Activates sirtuins, proteins linked to lifespan extension
Supports brain function, metabolism, and cellular repair
How to take it: Start with 250–500 mg/day, ideally in the morning with food. For maximum effect, pair with resveratrol or exercise.
Who uses it: Dr. David Sinclair (Harvard geneticist and aging researcher) is one of NMN’s biggest advocates.
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3. 🌿 Astaxanthin: The Antioxidant King
What it is: A naturally occurring carotenoid found in salmon, krill, and microalgae — often referred to as the “king of antioxidants.”
Why it matters for aging:
Protects against UV skin damage and wrinkles
Reduces oxidative stress and muscle fatigue
Supports eye and brain health
Potent anti-inflammatory — may help reduce joint pain
How to take it: 4–12 mg/day with fat-containing meals. Choose a high-quality astaxanthin supplement sourced from Haematococcus pluvialis microalgae.
Who uses it: Many professional athletes and longevity researchers include it for performance and skin protection.
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4. 🧠 Lion’s Mane Mushroom: The Neuro-Nourisher
What it is: A functional mushroom revered in traditional Chinese medicine and now studied for its neuroregenerative properties.
Why it matters for aging:
Stimulates nerve growth factor (NGF)
May enhance memory, focus, and mood
Helps combat age-related cognitive decline
How to take it: Look for standardized extracts containing hericenones and erinacines. Take 500–1000 mg/day, preferably from a trusted mushroom extract brand.
Who uses it: Andrew Huberman often discusses Lion’s Mane as part of cognitive enhancement stacks.
Purchase Lion’s Mane Here:
5. 💪 Creatine Monohydrate: Strength + Brain Fuel
What it is: An amino acid compound that supports ATP (energy) production in muscles and the brain.
Why it matters for aging:
Preserves muscle mass and strength
Enhances brain energy metabolism and memory
May improve recovery, sleep, and bone density
How to take it: 3–5 grams/day. No need for a loading phase. Mixes well with water or in a post-workout shake.
Who uses it: Almost every evidence-based coach recommends it — from Huberman to Attia to countless strength coaches.
6. 🌙 Magnesium Glycinate: The Recovery Mineral
What it is: A form of magnesium bound to glycine — combining the relaxation benefits of both.
Why it matters for aging:
Reduces stress and anxiety by calming the nervous system
Improves sleep quality and reduces nighttime cortisol
Supports heart rhythm, blood sugar regulation, and muscle recovery
How to take it: 200–400 mg in the evening. Combine with glycine and breathwork for a natural sleep stack.
Who uses it: Magnesium glycinate is recommended by most functional medicine practitioners and used widely by performance-minded professionals.
Purchase Magnesium Glycinate Here:
Final Word from a Coach Who Cares About Longevity
Aging is inevitable — but how you age is malleable.
These supplements don’t replace sleep, movement, connection, or breath. But they can help optimize your internal terrain so that every workout, every recovery session, every meditation lands deeper.
Take care of your cells, and your body will take care of you.
Let me know if you'd like a custom supplement strategy built around your age, activity level, and stress load.
— Forrest Folen