Are You Confused About Longevity Supplements?
Are you overwhelmed by all the longevity supplements on the market? Wondering what they are, what they do, and whether they’re worth the investment? Let’s break it all down into a practical guide to help you navigate the science and find what works best for you.
The Ultimate Guide to Boosting Energy & Longevity: NAD⁺, Glutathione, Urolithin A, and NAC
Aging is often associated with declining energy levels, slower metabolism, and increased oxidative stress. But what if you could optimize your mitochondria, enhance cellular repair, and maintain vibrant energy well into your 40s, 50s, 60s and beyond?
In this post, we’ll break down four powerhouse compounds—NAD⁺ (Nicatinamide adenine dinucleotide), Glutathione, Urolithin A, and NAC (N-Acetylcysteine)—that support mitochondrial function, detoxification, and longevity. Plus, I’ll share the best natural sources, top-quality supplements, and a daily supplement routine to help you feel your best.
Why Energy Declines with Age
Before we dive into the solutions, let’s talk about why energy levels dip as we age.
Some of the biggest contributors include:
✔️ Declining NAD⁺ levels – reducing mitochondrial efficiency and ATP production
✔️ Oxidative stress & inflammation – damaging cells and increasing fatigue
✔️ Mitochondrial dysfunction – fewer and less efficient mitochondria mean less energy
✔️ Toxin accumulation – from environmental exposure, slowing detox pathways
By targeting cellular energy, mitochondrial health, and detoxification, we can slow down aging and restore vitality. Let’s explore how these four compounds play a role.
Breaking Down the Four Powerhouse Molecules
1. NAD⁺ (Nicotinamide Adenine Dinucleotide)
NAD⁺ is one of the most critical molecules in your body. It’s involved in cellular energy production, DNA repair, and longevity pathways like Sirtuins.
💡 Did you know? Virtually everything your body relies on to maintain youthful vigor and prime health depends on NAD⁺. However, by age 40, NAD⁺ levels drop to roughly half of what they were at age 20.
This sharp decline comes with consequences:
🚨 Fatigue and brain fog – less ATP means lower energy production.
🚨 Accelerated aging – reduced Sirtuin activity impacts cellular repair.
🚨 Weaker metabolism – lower NAD⁺ affects how efficiently your body burns fuel.
How to Boost NAD⁺ Naturally
✔️ Intermittent Fasting & Exercise – Activate sirtuins, enhancing NAD⁺ production.
✔️ Sauna & Cold Therapy – Induce mild stress, stimulating NAD⁺.
✔️ Foods rich in tryptophan & niacin (B3): Turkey, chicken, peanuts.
NR vs. NMN: Which is the Best NAD⁺ Precursor?
Nicotinamide Riboside (NR)
🔹 Converts into NMN before becoming NAD⁺.
🔹 More human studies (especially for brain health).
🔹 Best for cognitive function and longevity.
Nicotinamide Mononucleotide (NMN)
🔹 Directly converts into NAD⁺ (faster pathway).
🔹 May be better for muscle endurance and metabolism.
🔹 More stable & available in sublingual forms.
Key Takeaway:
💡 Take NR for brain health & longevity.
💡 Take NMN for energy & physical performance.
Best Supplement:
🔹 Tru Niagen (NR) – NSF Certified, backed by clinical research.
🔹 Renue By Science NMN Powder – Third-party tested, no fillers.
2. Glutathione – The Master Antioxidant
Glutathione is often called the body’s master detoxifier because it helps eliminate toxins, neutralize oxidative stress, and protect cells from damage.
However, aging, stress, and poor diet can deplete glutathione levels, making it harder for your body to combat free radicals.
Key Benefits of Glutathione
✔️ Detoxification – Supports liver health and hormone balance.
✔️ Mitochondrial Protection – Reduces oxidative damage inside cells.
✔️ Stronger Immunity – Helps the body fight infections.
How to Boost Glutathione Naturally:
Sulfur-rich foods: Garlic, onions, broccoli, Brussels sprouts
Vitamin C: Enhances glutathione recycling
Whey protein: High in cysteine, a precursor to glutathione
Best Supplement:
🔹 Pure Encapsulations Liposomal Glutathione – Highly absorbable, free from fillers
🔹 Thorne NAC (N-Acetylcysteine) – Supports glutathione production naturally
🔹 Cymbiotica Liposomal Glutathione– Enhances energy metabolism
3. Urolithin A – The Mitochondrial Regenerator
Urolithin A is a breakthrough compound that triggers mitophagy—your body’s way of clearing out damaged mitochondria and making way for new, healthy ones.
💡 Why is this important? Healthy mitochondria = better energy, stronger muscles, and improved cognitive function.
What It Does:
Stimulates mitophagy – clears out damaged mitochondria
Boosts energy and endurance, especially in aging muscles
Supports cognitive function and longevity
How to Boost Urolithin A Naturally:
Ellagitannin-rich foods: Pomegranates, walnuts, raspberries
Healthy gut microbiome: Your microbiome must convert ellagitannins to Urolithin A
Best Supplement:
🔹 Probase Nutrition Urolithin A – Pure Urolithin A with added NR and Resveratrol
🔹 Timeline Nutrition Urolithin A – Pure Urolithin A
4. NAC (N-Acetylcysteine) – The Detoxifier
NAC is a powerful amino acid that helps produce glutathione, supports lung health, and protects brain function.
Key Benefits of NAC
✔️ Boosts Glutathione – Enhances detoxification & antioxidant defenses.
✔️ Protects Brain Function – Regulates glutamate & dopamine.
✔️ Supports Respiratory Health – Helps break down mucus in the lungs.
How to Boost NAC Naturally:
Cysteine-rich foods: Chicken, turkey, eggs, dairy
Sulfur-rich vegetables: Garlic, onions, cruciferous veggies
Best Supplement:
🔹 Thorne NAC (500 mg) – Clinically tested, no unnecessary fillers
🔹 Designs for Health NAC (600mg)-
The Ideal Supplement Routine for Energy & Longevity
If you’re in your 40s or 50s and looking for optimal mitochondrial function, detox support, and longevity benefits, here’s how I’d structure a daily routine*:
Morning (Kickstart Energy & Mitochondria)
✔️ NAD⁺ booster (NMN or NR) – 250-500 mg
✔️ Urolithin A – 500 mg
✔️ Vitamin C (boosts glutathione production) – 500-1000 mg
Afternoon (Antioxidant & Detox Support)
✔️ Liposomal Glutathione (or NAC if no glutathione supplement) – 500 mg
✔️ CoQ10 (supports mitochondrial ATP production) – 100-200 mg
Evening (Recovery & Cellular Repair)
✔️ Magnesium Glycinate (for cellular repair & sleep) – 300-400 mg
✔️ Resveratrol (Sirtuin activator, pairs with NAD⁺) – 200-500 mg
Final Thoughts
Aging doesn’t have to mean declining energy levels. By supporting mitochondrial function, enhancing detoxification, and reducing oxidative stress, you can boost energy, improve endurance, and promote longevity.
Do you use any of these supplements or strategies to aging intentionally? How is it workign for you? Drop a note below.
⚠️ Always consult with your doctor before starting any new supplement. We are all unique, and you may have underlying conditions that require personalized recommendations.
I don’t get paid for these recommendations—these are just my personal opinions based on my research and experience. When choosing supplements, I look for key factors like third-party testing for contamination, certification labels (Consumer Lab, NSF, UL, or US Pharmacopeia), transparency in ingredient sourcing, scientific evidence of efficacy, and the absence of unnecessary additives like artificial colors, anti-caking agents, hydrogenated oils, or bulking agents.
Here's an evaluation of the specified supplements based on criteria such as third-party testing, certification labels, ingredient transparency, scientific efficacy, and the presence of unnecessary additives:
1. Tru Niagen NR
Third-Party Testing & Certifications: Tru Niagen has undergone third-party verification through the Alkemist Assured™ testing transparency program by Alkemist Labs. Additionally, their Tru Niagen PRO 1,000mg product is NSF Certified for Sport®. citeturn0search3
Brand Reputation: ChromaDex, the parent company of Tru Niagen, is recognized for its commitment to scientific research and product quality.
Ingredient Transparency: The company provides detailed information about their patented nicotinamide riboside (NR) ingredient, known as NIAGEN®.
Evidence of Efficacy: NIAGEN® has been the subject of multiple clinical studies demonstrating its effectiveness in increasing NAD+ levels.
Additives: Tru Niagen emphasizes purity, but it's advisable to review the specific product label for any additional ingredients.
2. Renue by Science NMN Powder
Third-Party Testing & Certifications: Renue by Science claims rigorous third-party testing for purity and contaminants, though specific certifications like NSF or USP are not mentioned.
Brand Reputation: Renue by Science is known for its focus on longevity supplements and transparent testing practices.
Ingredient Transparency: The company provides detailed information about their NMN sourcing and production processes.
Evidence of Efficacy: NMN is supported by scientific research indicating its role in boosting NAD+ levels and supporting cellular health.
Additives: Their NMN powder is typically free from unnecessary additives, but it's best to verify the product label.
3. Pure Encapsulations Liposomal Glutathione
Third-Party Testing & Certifications: Pure Encapsulations is known for rigorous third-party testing and holds certifications ensuring product purity and potency.
Brand Reputation: The brand is highly regarded in the supplement industry for its commitment to high-quality, hypoallergenic products.
Ingredient Transparency: They provide comprehensive ingredient sourcing information and ensure transparency.
Evidence of Efficacy: Liposomal delivery of glutathione is supported by research indicating enhanced absorption and efficacy.
Additives: Formulated to be free from unnecessary additives, artificial colors, and common allergens.
4. Thorne NAC
Third-Party Testing & Certifications: Thorne products undergo extensive third-party testing and are NSF Certified for Sport®, ensuring they are free from contaminants.
Brand Reputation: Thorne is well-respected for its rigorous testing and high-quality formulations.
Ingredient Transparency: The company provides detailed information about ingredient sourcing and manufacturing processes.
Evidence of Efficacy: NAC is well-researched for its role in supporting glutathione production and detoxification.
Additives: Thorne's NAC is free from artificial colors, preservatives, and unnecessary additives.
5. Cymbiotika Liposomal Glutathione
Third-Party Testing & Certifications: Cymbiotika emphasizes third-party testing for purity, though specific certifications like NSF or USP are not specified.
Brand Reputation: Known for innovative formulations and high-quality ingredients.
Ingredient Transparency: Provides detailed information about ingredient sourcing and the benefits of liposomal delivery.
Evidence of Efficacy: Liposomal glutathione is supported by research for enhanced bioavailability.
Additives: Formulated without artificial additives, focusing on natural ingredients.
6. Probase Nutrition Urolithin A
Third-Party Testing & Certifications: Specific third-party testing details or certifications are not readily available.
Brand Reputation: Probase Nutrition is a newer entrant, and information about its reputation is limited.
Ingredient Transparency: Limited information is available regarding ingredient sourcing and transparency.
Evidence of Efficacy: Urolithin A has emerging research supporting its role in mitochondrial health.
Additives: Product formulation details are limited; reviewing the product label is recommended.
7. Timeline Nutrition Urolithin A
Third-Party Testing & Certifications: Timeline Nutrition emphasizes rigorous testing, though specific certifications are not specified.
Brand Reputation: Associated with the Swiss life science company Amazentis, known for its research in mitochondrial health.
Ingredient Transparency: Provides detailed information about Urolithin A sourcing and clinical research.
Evidence of Efficacy: Supported by clinical studies demonstrating benefits for mitochondrial function.
Additives: Formulated to be free from unnecessary additives; reviewing the product label is advisable.
8. Designs for Health NAC
Third-Party Testing & Certifications: Designs for Health conducts third-party testing to ensure product quality, though specific certifications like NSF or USP are not mentioned.
Brand Reputation: Well-regarded in the healthcare community for professional-grade supplements.
Ingredient Transparency: Provides comprehensive information about ingredient sourcing and manufacturing.
Evidence of Efficacy: NAC is well-supported by research for its health benefits.
Additives: Formulated without unnecessary additives; it's best to review the product label for specifics.
Conclusion: When selecting supplements, it's crucial to consider factors such as third-party testing, certifications, ingredient transparency, scientific backing, and the presence of unnecessary additives. Brands like Tru Niagen, Pure Encapsulations, and Thorne are well-regarded for their high-quality formulations, third-party testing, and transparency in ingredient sourcing. While other brands such as Renue by Science, Timeline Nutrition, and Cymbiotika emphasize rigorous testing, it's essential to review product labels for third-party certifications (NSF, USP, UL, Consumer Lab) and ensure they are free from unnecessary additives like artificial colors, anti-caking agents, hydrogenated oils, or bulking agents.
For the best supplement choice, prioritize products with proven clinical efficacy, clear ingredient sourcing, and a commitment to purity. Always check for third-party lab testing and consult with your doctor before starting a new supplement regimen.
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