Supplements and longevity: How to improve your performance at any age

Today, population aging has driven the emergence of geroscience, a discipline that seeks not only to add years to life, but also life to years by improving biomarkers and functional performance. The latest research, accumulated between 2024 and 2026, indicates that longevity is not simply the absence of disease, but the preservation of physical and cognitive capacity over time. To achieve this, we must understand that no supplement is an isolated magic solution; success lies in the synergy between strength training, targeted nutrition, and the strategic use of advanced compounds.

The Muscle-Brain Axis: The Engine of Life

For decades, muscle was thought to be merely tissue for movement. Today, we know that muscle mass is the strongest predictor of mortality in older adults, outperforming traditional metabolic markers. Sarcopenia, or the loss of muscle and strength, is the primary enemy of longevity. In fact, handgrip strength is such a powerful indicator that it predicts the risk of death even after adjusting for variables such as age and weight.

But why does muscle protect the brain? This is where the concept of the muscle-brain axis comes in. When they contract, our muscles act as endocrine glands that secrete myokines, proteins that travel through the bloodstream and directly influence neuronal health. One of the most fascinating is irisin, which stimulates the expression of Brain-Derived Neurotrophic Factor (BDNF) in the hippocampus. BDNF is essential for memory, synaptic plasticity, and the prevention of neurodegenerative diseases such as Alzheimer’s. Therefore, improving muscle health literally means improving mental health.

NAD+ and Cellular Energy: The Fuel of Rejuvenation

As we age, levels of a molecule called NAD+ (nicotinamide adenine dinucleotide) drop drastically in all our cells. This decline is due to certain inflammatory enzymes (such as CD38) consuming it excessively and our own cellular factories becoming less efficient at producing it. NAD+ depletion is a hallmark of aging, as it affects DNA repair, mitochondrial function, and inflammation control.

This is where NAD+ precursors come in, such as NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside), which are part of supplement and longevity protocols: how to improve your performance at any age. These compounds raise intracellular NAD+, which directly activates sirtuins, especially SIRT1. SIRT1 is the “master regulator” that coordinates the stress response, protects mitochondria, and modulates cellular longevity. Preclinical studies from 2026 show that NR may even protect telomere length and reduce vascular senescence. Although evidence in humans is still developing, its safety profile is high and its potential as a first-line intervention is undeniable.

Senolytics: Eliminating “zombie” cells

One of the most disruptive advances is the identification of senescent cells. These are cells that have stopped dividing but do not die; they remain in tissues, secreting pro-inflammatory substances (known as SASP) that damage the healthy cells around them. Basically, aging means accumulating these “zombie” cells that drive systemic chronic inflammation.

Senolytics are a new class of compounds designed to selectively kill these cells. The combination of Dasatinib and Quercetin (D+Q) has been shown in 2026 clinical studies to reduce kidney inflammation and restore longevity proteins such as α-Klotho. On the other hand, there is a more accessible natural option: Fisetin, a flavonoid found in strawberries that improves frailty, grip strength, and memory in aging models. For most older adults, fisetin is the preferred preventive strategy because of its excellent safety profile.

Protein and Anabolic Resistance

In older adults, eating protein is not enough because of anabolic resistance. Unlike in younger people, aging muscle is much less sensitive to amino acids and exercise. To overcome this obstacle, evidence from 2025–2026 gives us three fundamental keys:

1. Progressive Strength Training: This is the most powerful stimulus for activating the mTORC1 pathway, which is essential for muscle building.
2. Leucine Threshold: Older adults need more leucine (2.5-3.0 g per meal) to “turn on” protein synthesis. Therefore, whey protein is ideal due to its rapid absorption and amino acid density.
3. Strategic Distribution: It is vital to spread protein across 3 or 4 balanced meals throughout the day to maximize cumulative protein synthesis.

Interestingly, a groundbreaking 2025 study demonstrated that a well-balanced vegan diet does not compromise muscle protein synthesis in active older adults, provided complementary sources of grains and legumes are combined to ensure all amino acids. So, whether omnivorous or vegan, the focus should be on meeting the elevated requirements (1.2 to 1.6 g/kg/day) demanded by supplements and longevity: how to improve your performance at any age.

The Duo: Creatine and HMB

Creatine monohydrate is probably the most valuable and safest supplement for any age. Its basic function is to rapidly regenerate ATP (cellular energy) through the following chemical reaction:

ADP + Phosphocreatine → ATP + Creatine

In older adults, creatine not only improves strength and bone density but also has neuroprotective effects by buffering brain energy, improving memory and processing speed.

HMB (β-Hydroxy-β-Methylbutyrate), for its part, acts complementarily: while creatine helps build, HMB inhibits protein breakdown (proteolysis). This is critical during periods of caloric deficit or illness. 2025 studies show that combining creatine and HMB produces dramatic improvements in neuromuscular coordination and functional strength, regardless of whether there is a major increase in muscle size.

Joint Health and Neuroprotection with Omega-3

Omega-3 (EPA/DHA) is essential for its anti-inflammatory effects and its role in stabilizing neuronal membranes. Although supplements are common, 2026 research emphasizes that bioavailability is higher when oily fish (salmon, sardines) is consumed, as it contains synergistic nutrients such as selenium and astaxanthin. For joints, undenatured type II collagen (UC-II) offers an interesting approach based on “oral tolerance” to reduce inflammation, although its effects appear to be limited if not accompanied by physical activity and weight control.

Practical protocols by stage

The implementation of these tools should be adapted to the individual context:

• Adults aged 50–60: The focus is on gaining muscle mass and strength. 1.6–1.8 g/kg of protein, creatine (5 g/day), and omega-3 are recommended.
• Adults aged 60–70: Priority is given to combating early sarcopenia. Here, HMB becomes critical (3 g/day), together with creatine and monitoring of Vitamin D3 for bone health.
• Adults aged 70+: The goal is stability and independence. Easily digestible protein (whey shakes), HMB, and zinc and magnesium supplements are suggested for immune and neuromuscular function.

Priority hierarchy and conclusion

If you are wondering where to begin on this journey of supplements and longevity: how to improve your performance at any age, the answer is simple: progressive resistance training is the most important intervention. Without mechanical stimulus, supplements cannot reach their full potential. Properly distributed protein and creatine monohydrate form the strongest foundation from both an economic and scientific perspective. Compounds such as fisetin and NAD+ precursors are the next step for those seeking to optimize their biology at advanced levels.

Ultimately, aging well is an active process that requires consistency. The synergy between science and lifestyle is the only way to ensure that our body and mind continue to perform at their best, regardless of the number of candles on the cake.

Bibliographic references

• Nature Aging, 2025. «A focus shift from sarcopenia to muscle health in the Asian Working Group for Sarcopenia 2025 Consensus Update».
• Journal of the American College of Radiology, 2025. «Handgrip Strength Asymmetry Predicts Mortality Risk: A Prospective Cohort Study From the UK Biobank».
• Frontiers in Nutrition, 2025. «Creatine supplementation and exercise in aging: a narrative review of the muscle–brain axis and its impact on cognitive and physical health».
• Nutrients, 2026. «The Use of Nutritional Interventions to Enhance Genomic Stability in Mice and Delay Aging».
• Lancet eBioMedicine, 2026. «Senolytics, dasatinib plus quercetin, reduce kidney inflammation, senescent cell abundance, and injury while restoring geroprotective factors in murine diabetic kidney disease».
• GeroScience, 2025. «Combined creatine and HMB co-supplementation improves functional strength independent of muscle mass in physically active older adults».
• GeroScience, 2025. «Resistance training, but not leucine, increased basal muscle protein synthesis and reversed frailty in older women consuming optimized protein intake».
• Journal of Nutrition, 2025. «A well-balanced vegan diet does not compromise daily mixed muscle protein synthesis rates when compared with an omnivorous diet in active older adults».
• International Society of Sports Nutrition, 2024. «International society of sports nutrition position stand: Long-chain omega-3 polyunsaturated fatty acids».
• Annals of Medicine, 2025. «Undenatured type II collagen for knee osteoarthritis».
• The Journal of Physiology, 2026. «Increasing protein intake without increased physical activity is unlikely to improve muscle health: the new US dietary guidelines».