Longevity – a longer, healthier life – is not just about lifestyle. Modern research identifies specific molecular mechanisms behind ageing that can be modulated with targeted supplements. At Tongkatbutiken we sell the longevity supplements with the strongest evidence: NMN, NAD⁺, Resveratrol, CoQ10 and Quercetin. Here is a complete guide.
The nine hallmarks of aging
In 2013, Lopez-Otin et al. published a groundbreaking article in Cell that defined nine "hallmarks" of biological ageing. Modern longevity supplements target these mechanisms:
| Hallmark | Mechanism | Relevant supplement |
|---|---|---|
| Genomic instability | DNA damage accumulates | NMN (activates PARP/DNA repair) |
| Telomere shortening | Cell division limit | Resveratrol (SIRT1 activation) |
| Epigenetic alterations | Faulty gene regulation | NMN + Resveratrol (sirtuins) |
| Mitochondrial dysfunction | Declining ATP production | CoQ10, NMN |
| Cellular senescence | Old cells accumulate | Quercetin (senolytic) |
| Stem cell exhaustion | Renewal decreases | NMN (NAD⁺ activates stem cell pathways) |
| Chronic inflammation | "Inflammaging" | Quercetin, Resveratrol |
| Loss of proteostasis | Protein misfolding | Resveratrol (autophagy activation) |
| Deregulated nutrient sensing | mTOR/AMPK imbalance | Quercetin, Resveratrol |
NMN – NAD⁺ levels and cellular energy
NMN (nicotinamide mononucleotide) is the precursor to NAD⁺ – the coenzyme that drives hundreds of biochemical reactions. NAD⁺ levels decrease by 40–50 % between the ages of 20 and 60, which contributes to mitochondrial dysfunction, poorer DNA repair and reduced sirtuin activity.
Clinical evidence
- Washington University (2022): 250 mg/day improved muscle insulin response in postmenopausal women with prediabetes
- Keio University (2020): 250 mg/day for 12 weeks significantly increased NAD⁺ metabolites in older adults 65+
- Shinkawa et al. (2023): NMN + strength training improved muscle function more than training alone
Dosage
| Age group | Dose | Timing |
|---|---|---|
| Under 40 (preventive) | 250 mg/day | Morning |
| 40–60 years | 500 mg/day | Morning |
| 60+ years (therapeutic) | 750–1 000 mg/day | Split morning/afternoon |
Buy NMN & NAD⁺ at Tongkatbutiken →
Resveratrol – sirtuins and epigenetic regulation
Resveratrol is a polyphenol from red grape skins and berries that activates SIRT1 – the most important sirtuin enzyme, which regulates ageing processes via epigenetic mechanisms.
Mechanisms
- SIRT1 activation – regulates 1 000+ genes linked to inflammation, metabolism and ageing
- Autophagy – stimulates cellular clean-up of damaged proteins and organelles
- Anti-inflammatory – inhibits NF-κB signalling (a central driver of inflammation)
- AMPK activation – improves insulin and energy sensitivity
NMN + Resveratrol – a classic synergy combination
SIRT1 (activated by Resveratrol) needs NAD⁺ as a substrate to function. NMN raises NAD⁺ levels. The combination gives maximum sirtuin activation – David Sinclair's personal daily longevity stack.
Dose: 150–500 mg/day, take with a fatty meal (fat-soluble). Buy Resveratrol at Tongkatbutiken.
CoQ10 – mitochondrial function
Coenzyme Q10 (CoQ10) is necessary for the electron transport chain in the mitochondria – the step where ATP is actually produced. CoQ10 levels decrease by up to 65 % between the ages of 20 and 80.
Why CoQ10 is critical for longevity
- Mitochondrial efficiency – without sufficient CoQ10, ATP production falls in all cells
- Antioxidant – protects cell membranes and mitochondria against lipid peroxidation
- Cardiovascular protection – the heart muscle is extremely dependent on CoQ10
- Synergy with NMN – double mitochondrial support: NMN optimizes NAD⁺-dependent steps, CoQ10 optimizes Q10-dependent steps
Dosage
| Goal | Dose | Form |
|---|---|---|
| General maintenance | 100–200 mg/day | Ubiquinol (better absorption) |
| Longevity/40+ support | 200–400 mg/day | Ubiquinol, with a fatty meal |
Quercetin – senolytic and anti-inflammatory
Quercetin is a flavonoid found in onions, apples and capers. It is the most well-studied senolytic substance – senolytics selectively kill senescent ("zombie") cells that accumulate with age and drive chronic inflammation.
Clinical evidence
Mayo Clinic conducted the first clinical studies of senolytics with Quercetin. Quercetin showed reduced senescent cell density in adipose tissue and improved physiological markers in older adults (Kirkland et al., 2019).
Quercetin + NMN – complementary mechanisms
Quercetin clears out senescent cells; NMN reprograms the remaining cells to function like younger cells. One of the most promising longevity stacks based on current research.
Dose: 500–1 000 mg/day, 3 days out of 7 (senolytic cycle dosing). Take with vitamin C for improved absorption. Buy Quercetin at Tongkatbutiken.
The lifestyle pillars of longevity
Research from the Blue Zones (Sardinia, Okinawa, Loma Linda, Nicoya, Ikaria) identifies five lifestyle factors that are consistently linked to long lifespan:
- Movement – natural daily movement, 150 min/week of moderate activity
- Diet – 95 % plant-based, limited calories, 12–16 hours of overnight fasting
- Sleep – 7–9 hours; sleep is the time when NAD⁺ is used for DNA repair and autophagy
- Social relationships – strongly linked to long lifespan in longitudinal studies
- Sense of purpose – "Ikigai" correlates with 7+ extra years of life
Recommended longevity stack
| Supplement | Dose | Timing | Primary mechanism |
|---|---|---|---|
| NMN | 500 mg | Morning (fasting) | NAD⁺, DNA repair, sirtuins |
| Resveratrol | 300 mg | Morning with a fatty breakfast | SIRT1, autophagy, anti-inflammation |
| CoQ10 (ubiquinol) | 200 mg | With lunch | Mitochondrial ATP production |
| Quercetin | 500 mg | Morning (3 days/week) | Senolytic, anti-inflammation |
See all longevity supplements at Tongkatbutiken →
Frequently asked questions about longevity supplements
Can supplements really extend life?
Clinical studies show that NMN, Resveratrol, CoQ10 and Quercetin improve biological markers of ageing (NAD⁺ levels, mitochondrial function, inflammatory markers, senescent cell density). Direct evidence of extended human lifespan requires decades-long studies, but the biological mechanisms are well documented.
At what age should you start taking longevity supplements?
NAD⁺ levels start to fall from the age of 30. Most longevity experts recommend preventive dosing from the age of 35–40. Therapeutic doses are most justified from 50+.
Are longevity supplements safe?
NMN, Resveratrol, CoQ10 and Quercetin have good safety profiles in clinical studies. Consult a doctor if you take medication – CoQ10 and Quercetin can interact with blood thinners.
What is the difference between NAD⁺ and NMN supplements?
Oral NAD⁺ is broken down in the gut into NMN and NR before absorption – the molecule is too large for direct cellular uptake. NMN and NR are more bioavailable precursors. NMN is also absorbed via a specific transporter (Slc12a8) in the small intestine.
