Could the answer to eternal youth really be as simple as popping a daily ‘wonder’ pill?
That’s the suggestion about the latest anti-ageing supplements available in our pharmacies and online. Whether it’s medicinal mushrooms, proteins such as spermidine or the antioxidant resveratrol, there’s a host of products now promising to hold back the ageing process.
Some experts are emphatic: One of the most eminent anti-ageing researchers in the world, Professor Cynthia Kenyon, a US biochemist who discovered genes that could be manipulated to create remarkable longevity in worms, told the Mail: ‘I don’t take any supplements because I don’t know what any of them will do.’
She has also called for large clinical trials to be funded, as ‘knowing which supplements work on humans is an important medical need as these interventions could not only slow down ageing but also counteract age-related disease’.
Some experts claim the answer to eternal youth could be as simple as popping a daily pill
We asked Dr David Clancy to assess evidence for some of the latest anti-ageing supplements
But in the meantime, are any of these products worth trying? We asked Dr David Clancy, a biogerontologist (researching the biology of ageing) at Lancaster University, to assess evidence for some of the latest anti-ageing supplements. We then rated them.
*Always consult your doctor before starting a supplement, particularly if you take prescribed medication.
NMN
Youth & Earth NMN Sublingual Powder, £34.99 for 15g, youthandearth.com
CLAIM: ‘NMN (nicotinamide mononucleotide) is a powerful, science-backed supplement that supports healthy ageing by boosting NAD+ in the body’, an enzyme that is ‘essential for energy production and DNA repair’. ‘NMN helps promote longevity, improve cognitive and physical performance.’ Take 30g in the morning on an empty stomach.
EXPERT VERDICT: Lower levels of NAD+ are associated with signs of ageing, age-related diseases and cancer and we know levels drop with age, says David Clancy. So the idea here is that by increasing NAD+ levels, NMN helps promote longevity.
‘A recent study by Harvard University in the US fed middle-aged mice NMN and found that both sexes were healthier with the treatment on some measures – such as they had lower levels of fats around their middles – but this only translated to a small lifespan increase for the females.
‘This is probably the best evidence we have for the benefits of NMN so far. However, the dose used was huge. If we translate it to humans, a 70kg adult would be taking about 35g per day, which is about 1,000 times more than the dose recommended by this product [which could be dangerous].
‘I tried a small dose of another NMN supplement for a short while but experienced nausea and stomach discomfort, so I stopped.
‘NMN also contains nicotinamide, a B vitamin – excess intakes of which have been associated with an elevated risk of heart attack and stroke, probably due to inflammation in the arteries.
‘So at such a low dose (30mg), with a high price tag and some possible side-effects, I’d avoid this one until there’s stronger evidence it works.’ 2/10
COLLAGEN
Vital Proteins Collagen Peptides Powder, £29.99 for 284g, vitalproteins.co.uk
CLAIM: ‘Can be digested and absorbed by the body easily and help promote a youthful appearance and firm skin.’ Add a scoop to hot or cold drinks.
EXPERT VERDICT: ‘Collagen is an important structural protein in the body which contributes to the elasticity of skin, cartilage and bones,’ says David Clancy.
‘Levels decline with age, so the theory is that a supplement can replenish them to keep tissues youthful.
‘Some early research suggests supplementing collagen does seem to help with skin elasticity and hydration, possibly nail and hair health, as well as tendon and joint health.
‘But studies have not been done, to my knowledge, where collagen is compared against a different protein mixture, so we don’t yet know if this benefit is specifically because they are taking collagen or something else.
‘It’s well known that many older people can be low in dietary protein, so it may well be that it’s just having more protein in general that has a positive effect – and any protein source would have the same benefit.
‘When it comes to the appearance of wrinkles, a skin cream would have a similar effect and improve the appearance of skin by boosting moisture – and cost a lot less.’ 5/10
RESVERATROL
Purovitalis Liposomal Resveratrol, £39 for 60 capsules, healf.com
CLAIM: The maker says this supplement ‘promotes healthy ageing with resveratrol, which is renowned for its antioxidant and anti-inflammatory properties’. Take one 240mg capsule a day with breakfast.
EXPERT VERDICT: ‘Resveratrol is a plant chemical that’s found in the skin of foods such as grapes and blueberries,’ says David Clancy.
‘In test tube studies it has been found to have antioxidant and anti-inflammatory properties that could protect cells from the damage from molecules known as free radicals which contribute to ageing.
‘It’s also said to activate sirtuins, proteins that play a role in cellular health and ageing. But the proof is in the testing and so far animal studies haven’t shown enough evidence for a robust anti-ageing effect that could be repeated in humans.
‘A 2006 study by the Gerontology Research Centre in Baltimore, US, found a lifespan extension effect of resveratrol if taken from early middle age, but only in the mice fed an incredibly high-fat diet (36 per cent fats vs the normal 7 per cent), which is neither sustainable nor healthy for people. No longevity effect was seen in the mice on a normal diet also taking resveratrol.
The maker says this supplement ‘supports healthy ageing’ and ‘promotes cellular renewal’
‘Plus the human equivalent of the dose tested would be 1.5g per day – about six times the dose in this formulation, although this one might be better absorbed than others as the resveratrol is encapsulated in liposomes, fat particles, which we know improves absorption.
‘But overall, the current weight of studies suggests taking resveratrol for longevity is a waste of money.’ 4/10
SPERMIDINE
Longevity Box Spermidine, £21.99 for 120 capsules, healf.com
CLAIM: The maker says this supplement ‘supports healthy ageing’ and ‘promotes cellular renewal’. Take four 250mg capsules daily with or without food.
EXPERT VERDICT: Spermidine was first discovered in human semen (hence the name), but is actually a protein found in cells throughout the body and equally in men and women.
‘Spermidine plays an important role in numerous cellular functions and good levels may slow the development of many age-related health conditions, including heart disease,’ says David Clancy.
‘One of the most critical roles spermidine plays in the anti-ageing process is through the regulation of autophagy – which is the cell’s way of getting rid of damaged particles, and this ability decreases as we age.
‘The supplementation of spermidine has been shown in some early studies to increase autophagy.
‘A 2016 mouse study by the University of Graz in Austria showed lifespan extension and measures of increased health – especially heart muscle health and reduced inflammatory markers – after spermidine supplementation from middle age.
‘What’s more the mice were fed spermidine at a concentration of about 40mg per litre, which is the kind of dose that is easy for humans to take – although so far no long-term human studies exist.
‘This is one to watch and probably no harm in trying – but one a day of these capsules would be plenty, and would cut the overall cost substantially from the four recommended by the manufacturer.
‘You could also eat plenty of foods rich in spermidine, such as wheatgerm (which is what this supplement contains anyway), soybeans and mature cheddar cheese.’ 8/10
COQ10
Boots High Strength Co-Enzyme Q10, £38.50 for 90 capsules, boots.com
CLAIM: Co-Q10 is found in every cell in the body, with naturally high concentration in organs with the highest energy requirements – such as the heart, liver and kidneys. As we age our bodies produce less Co-Q10. Our high strength formula also includes vitamin B1 to support energy levels. Take one capsule a day.
EXPERT VERDICT: ‘Co-Q10 is vital for optimal function of mitochondria – which produces energy in all our cells – and helps the body to fight cell damage,’ says David Clancy.
‘The body makes it naturally – but as we age, its levels naturally decline – but you can also get it from eating eggs, fish and meat [there’s no recommended daily amount].
‘However, despite its important role, in the context of longevity, there is no robust evidence – on the contrary, most studies show no benefit.
‘In fact, one mouse study in 2009 by the University of Southern California showed a prolonged high intake was associated with impaired cognitive function in older mice. My advice is don’t bother.’ 1/10
‘This potent antioxidant supports healthy ageing, cardiovascular health and immune function for overall well-being,’ says the maker
GLYNAC
Youth and Earth GlyNAC, £24.99 for 60 capsules, youthandearth.com
CLAIM: This product promotes ‘healthy ageing’ and supports ‘oxidative stress’ says the maker. Take two capsules in the morning, before or after a meal.
EXPERT VERDICT: ‘GlyNAC is a combination of two nutrients – glycine and n-acetyl cysteine – which the body turns into glutathione – an antioxidant which protects your cells from damaging free radicals,’ explains David Clancy.
‘Supplementing glutathione in its combined form isn’t ideal as it is not broken down well in the gut, so might not pass into the bloodstream.
‘But supplementing the glycine and n-acetyl cysteine separately in their already broken-down forms makes them easier for the body to absorb.
‘Research by Baylor College of Medicine in Texas, US, found that taking glyNAC helped extend lifespan in mice by about 20 per cent when started in middle age. This was a small but robust study and glyNAC appears to be well tolerated in humans.
‘One thing anyone taking any type of antioxidant supplement should bear in mind is not to take it an hour either side of exercise. This is because antioxidants can blunt some of the benefits of exercise by suppressing the normal ability of muscle cells to repair themselves after working out.
‘In any case, the current weight of evidence shows regular exercise is still more effective than any supplement when it comes to living longer.’ 7/10
QUERCETIN
Nutri-things Quercetin, £12.99 for 60 capsules, amazon.co.uk
CLAIM: ‘This potent antioxidant supports healthy ageing, cardiovascular health and immune function for overall well-being,’ says the maker. Take two a day.
EXPERT VERDICT: Quercetin is a plant chemical known as a flavonoid found in a variety of fruits and vegetables which has been found to exert antioxidant and anti-inflammatory effects on cells, helping to fight against premature ageing and age-related diseases.
‘But in truth there is no good evidence, even in mice, for taking quercetin alone,’ says David Clancy.
‘In fact a study as far back as 1982 found reduced lifespan in mice being supplemented with it – the cause was unknown.
‘And long-term safety data in humans does not exist, especially for doses as high as this. One to skip.’ 0/10
MUSHROOMS
Hifas da Terra Mico-Rei, £62.99 for 70 capsules, healf.com
CLAIM: Extract of reishi mushroom, which the maker says is ‘known as the immortality fungus’ and ‘contains anti-ageing properties’. Take two capsules per day before breakfast or lunch.
EXPERT VERDICT: ‘Reishi mushrooms have been used as a traditional Chinese medicine for centuries and recent research has identified some specific anti-ageing properties, including an ability to reduce inflammation,’ says David Clancy.
‘One 2009 study by the Genomics Research Centre in Taiwan found that mice fed reishi from early middle age enjoyed an extended lifespan of 9 to 20 per cent – the equivalent of seven to nearly 16 years in human terms, which seemed to be associated with the reversals of some gene expression changes which normally happen with age, in particular inflammation.
‘But the equivalent human dose to the amount the mice were given would be a hefty 10g per day – over 20 of these capsules; we don’t know whether this level could be toxic.
‘So although it shows promise, the jury is still out on reishi until more clinical trials are done.’ 6/10
