If you’re like most guys I talk to at the gym or in our Brainflow community, you’ve probably noticed those first few gray hairs or laugh lines and thought, “Is this really happening already?” Join the club. While we’re busy crushing our careers and fitness goals, biology keeps running its course.
Here’s the truth: I’ve spent the last decade testing just about every supplement that promises to slow aging. My bathroom cabinet looked like a pharmacy at one point—and my wallet felt significantly lighter. Most of these “miracle” products? Complete garbage backed by marketing instead of science.
But here’s where it gets interesting. Buried within the hype, there actually are compounds with legitimate research showing they can influence how we age at the cellular level. Not by adding a superficial coat of paint, but by addressing the fundamental mechanisms that cause our bodies and minds to decline.
In this article, I’m cutting through the noise to the five supplements that have not only impressed me in the research literature but have actually delivered measurable results in my own body and for many of the men I’ve worked with. We’re talking about better recovery times, improved cognitive performance, and yes, even some comments from friends asking “what are you doing differently?”
Two important notes before we dive in:
First, supplements aren’t magic pills. They work best when complementing solid nutrition, regular exercise, quality sleep, and stress management. If you’re crushing energy drinks and fast food while popping anti-aging pills, you’re essentially trying to bail out a sinking boat with a teaspoon.
Second, not every supplement works the same for every man. Your genetic makeup, lifestyle, and current health status all influence how your body responds. The recommendations here are based on supplements with the strongest overall evidence for men specifically.
Ready to separate the snake oil from the science? Let’s get into the five supplements actually worth your investment if you want to slow down the clock.
1. NMN (Nicotinamide Mononucleotide): The Cellular Energy Booster
If aging is a power outage, NMN is like restoring electricity to your cells.
Here’s why it matters: As we age, our levels of NAD+ (nicotinamide adenine dinucleotide) plummet—dropping by up to 50% between ages 40 and 60. NAD+ powers hundreds of biological processes, particularly in mitochondria, your cellular energy factories. Without sufficient NAD+, everything from muscle recovery to cognitive function takes a hit.
NMN is a direct precursor to NAD+, essentially serving as fuel for your body’s energy creation system. When you supplement with NMN, you’re providing your cells with the raw material needed to produce more NAD+, effectively reversing one of aging’s most fundamental processes.
A groundbreaking 2018 study in Cell Metabolism demonstrated that NAD+ precursors like NMN can effectively restore declining NAD+ levels and improve various aspects of health. While the study examined both NMN and NR (nicotinamide riboside), it’s NMN that’s emerged as the superior option based on bioavailability and cellular uptake efficiency.
For us guys, this matters because NMN supplementation has been linked to:
- Improved muscle strength and endurance during training
- Enhanced recovery between workouts (this one’s been huge for me personally)
- Better glucose metabolism (critical for men’s insulin sensitivity)
- Support for healthy testosterone production pathways
- Potential cardiovascular benefits, especially important for men over 40
I’ve been taking NMN for about 18 months now, and the difference in my recovery capacity is night and day. Where I used to need 2-3 days to bounce back from heavy leg sessions, I now feel ready to go again within 36 hours. The mental clarity boost was unexpected but welcome—I’m noticeably sharper in afternoon meetings than I was pre-NMN.
Dosage sweet spot: Start with 500mg daily, taken in the morning on an empty stomach for maximum absorption. If you’re over 50 or training intensely, working up to 1000mg daily makes sense based on the current research. I personally found the sweet spot at 750mg.
My top pick: Renue by Science NMN Powder. Here’s why: Their sublingual powder delivers superior absorption compared to capsules. Since NMN is a relatively expensive supplement, getting more bang for your buck matters. Their third-party testing protocols are among the most rigorous in the industry—I’ve seen the certificates of analysis myself. I also did a full 90-day review of my experience with Renue NMN here. Also, you can get 10% off Renue By Science using code BRAINFLOW at checkout. I negotiated this directly because it’s what I personally use and stand behind.
One thing to know: NMN works even better when paired with lifestyle habits that naturally support NAD+, like intermittent fasting and high-intensity exercise. Think of it as a powerful amplifier for the good work you’re already doing.
The bottom line: If you’re going to add just one anti-aging supplement to your regimen, NMN should be at the top of your list. It addresses a fundamental aspect of cellular aging that impacts virtually every system in your body. The research is compelling, and the real-world results I’ve seen in myself, and other men make this my highest recommendation.
RELATED READING: Harvard Researcher Dr. David Sinclair’s Anti-Aging Supplement List
2. Resveratrol: The Longevity Switch Activator
Remember all those headlines about red wine being good for you? Resveratrol is the compound behind those claims. But let’s be real—you’d need to drink hundreds of glasses to get an effective dose, and your liver would tap out long before you saw any benefits.
Resveratrol works by activating sirtuins, proteins that regulate cellular health and are often called “longevity genes.” Think of sirtuins as maintenance workers for your cells, and resveratrol as the signal that tells them to get to work. Specifically, it activates SIRT1, a sirtuin that plays a crucial role in energy metabolism and cellular stress response.
A landmark 2012 study published in Cell Metabolism blew the doors open on how resveratrol actually works. The researchers showed it improves mitochondrial function by activating SIRT1, essentially mimicking some of the cellular benefits of caloric restriction—one of the most proven anti-aging interventions across species.
For men specifically, this is a big deal. Our higher muscle mass means we’re more dependent on mitochondrial efficiency for performance and recovery. Plus, the cardiovascular benefits hit directly at our biggest health risk as we age.
I was skeptical about resveratrol at first. After all, it’s been hyped to death in the media. But after three months of supplementation, my resting heart rate dropped from an average of 62 to 57, and my endurance metrics improved despite no changes to my training protocol. Most surprising was the effect on my post-workout inflammation—my joint stiffness after heavy lifting sessions decreased noticeably.
Dosage sweet spot: 250-500mg daily of trans-resveratrol (the active form). Don’t cheap out here—many supplements use a mix of cis and trans forms, or worse, just ground-up Japanese knotweed without specifying the actual resveratrol content.
Be sure to always take resveratrol with a fat source. Seriously. Studies show up to 5x better bioavailability when taken with fat. I mix mine with a tablespoon of almond butter or take it with breakfast.
My top pick: Renue by Science Trans-Resveratrol delivers pharmaceutical-grade purity with verified trans-resveratrol content. Their micronized formula addresses one of resveratrol’s biggest drawbacks: poor absorption. By reducing the particle size, more of the active compound reaches your bloodstream rather than passing through unabsorbed.
Why it makes the list: While NMN works on the NAD+ pathway, resveratrol activates different longevity mechanisms, creating a complementary effect. Some research suggests that NMN and resveratrol together may have synergistic effects, with resveratrol helping to optimize the cellular response to increased NAD+ levels.
Pro tip: Take resveratrol earlier in the day rather than at night. A small subset of guys (myself included) report it can interfere with sleep quality if taken too late. I learned this one the hard way after a week of mysteriously broken sleep patterns that resolved immediately after moving my dose to breakfast time.
The bottom line: Resveratrol earns its place as a top anti-aging supplement for men by addressing multiple aspects of cellular aging while providing tangible performance benefits. When you get a pure, high-quality form like the one from Renue by Science (or any other brand that is third-party tested), the results can be significant. Don’t expect overnight miracles—but at the three-month mark, you’ll likely be a believer.
RELATED READING: Andrew Huberman’s Anti-Aging Protocol to Boost NAD
3. Berberine: Nature’s Metabolic Miracle Worker
Let me tell you about the most underrated supplement in my entire anti-aging arsenal.
Berberine isn’t sexy. It’s not trendy. You won’t find celebrities hawking it on Instagram. But this compound has quietly been racking up impressive research while flying under the radar of mainstream supplement hype.
Berberine is an alkaloid extracted from several plants used in traditional Chinese medicine for centuries. Modern research has revealed it works through activation of an enzyme called AMPK – essentially your body’s metabolic master switch that regulates energy homeostasis.
A 2008 study published in Metabolism compared berberine to metformin (a popular diabetes medication) in patients with type 2 diabetes. The results were remarkable – berberine performed equally well at regulating blood glucose and lipid metabolism.
For men specifically, berberine has been shown to benefit:
- Glucose metabolism (crucial as insulin sensitivity naturally declines with age)
- Healthy cholesterol levels (particularly lowering LDL)
- Weight management through improved metabolic function
- Gut microbiome optimization
- Cellular energy production
I added berberine to my supplement regimen two years ago after my annual bloodwork showed my fasting glucose creeping up toward the high end of normal. Three months later, my numbers had improved significantly – fasting glucose down 9 points, LDL cholesterol reduced by 12%, and triglycerides dropped by 19%. My doctor actually asked what I’d changed in my routine.
Dosage sweet spot: 500mg of liposomal berberine daily, split into two 250mg doses with meals. Standard berberine requires higher dosing (1000-1500mg) due to poor absorption.
My top pick: Renue by Science Lipo Berberine solves the absorption problem using liposomal technology – essentially wrapping the berberine molecules in phospholipids that can pass through the intestinal wall more easily. Their product delivers up to 5x better absorption than standard berberine HCl supplements.
If you’re also taking NMN (supplement #1 on this list), berberine makes an excellent stack partner. Research suggests berberine may enhance the AMPK activation that complements NMN’s NAD+ pathway effects – essentially a one-two punch for cellular energy.
The bottom line: Unlike some supplements that work through pathways we’re still trying to fully understand, berberine’s benefits are well-documented and mechanistically clear. It’s one of the few supplements where the before-and-after bloodwork tells the story in black and white. For men concerned about healthy aging, especially metabolic health, berberine deserves a prime spot in your daily regimen.
RELATED READING: Andrew Huberman’s Supplement List Revealed
4. Creatine Monohydrate: The Cognitive Muscle Builder
I know what you’re thinking. “Creatine? Isn’t that just for college guys trying to get swole?”
That was my assumption too until about five years ago, when research started emerging about creatine’s effects beyond just muscle. Turns out we’ve been sleeping on what might be the most well-researched, cost-effective anti-aging supplement available.
Creatine works by increasing your body’s phosphocreatine stores, which helps rapidly regenerate ATP – your cellular energy currency. Most guys know this translates to better performance in the gym, but here’s what they miss: your brain is a massive energy hog, and it benefits from that same ATP boost.
A fascinating 2018 review in Experimental Gerontology examined creatine’s effects across multiple body systems during aging. The researchers found that beyond muscle preservation, creatine supplementation showed significant benefits for:
- Cognitive function and brain health (particularly memory and processing speed)
- Bone mineral density
- Glucose metabolism
- Mitochondrial efficiency
The cognitive findings hit home for me. If you’re like me, you might be noticing those occasional “where did I put my keys?” moments becoming more frequent. After adding creatine to my regimen, my mental sharpness improved noticeably – especially during afternoon meetings when mental fatigue typically sets in.
But the muscle preservation aspect shouldn’t be overlooked either. After 40, men naturally lose about 1% of their muscle mass annually. Since muscle tissue is metabolically active, this decline directly impacts metabolism, insulin sensitivity, and overall vitality. Creatine is one of the few supplements conclusively proven to help preserve that precious lean tissue.
I’ve personally tracked my body composition for years. After adding creatine to my daily routine, my seasonal fluctuations in muscle mass decreased significantly – I’m maintaining more consistently throughout the year, even during periods of lower training volume.
Dosage sweet spot: 5 grams daily, mixed in your morning coffee or protein shake (it’s flavorless and dissolves completely). Consistency matters more than timing with creatine.
Forget the old-school “loading phase” protocols – they’re unnecessary and just cause digestive issues. Some fitness influencers recommend cycling off periodically, but the research doesn’t support this practice. Your natural creatine production doesn’t downregulate with supplementation.
My top pick: The beauty of creatine is that it’s incredibly affordable and widely available. With creatine, you want pure creatine monohydrate – nothing fancy needed. I personally use Optimum Nutrition’s Creatine Monohydrate for better mixability, but honestly, any reputable brand offering pure creatine monohydrate will work just fine.
This is one supplement where you don’t need to overthink it or break the bank. Just ensure you’re getting a trusted brand that provides third-party testing. If your creatine contains any ingredients beyond creatine monohydrate, you’re paying for marketing, not results.
Why it makes the list: Creatine has over 500 peer-reviewed studies supporting its safety and efficacy – making it one of the most thoroughly researched supplements available. While its muscle-building effects are well-known, the cognitive preservation benefits are what earn it a spot on this anti-aging list.
Also, creatine causes your muscles to retain more water (this is part of its mechanism of action). Make sure to increase your water intake by 16-20oz daily when supplementing to stay properly hydrated.
The bottom line: Creatine monohydrate deserves a spot in any man’s anti-aging regimen – not just for its well-known muscle benefits, but for its emerging cognitive and metabolic advantages. At roughly $0.30 per day for a quality product, it offers possibly the best return on investment of any supplement mentioned in this article. It’s rare to find something this affordable with such robust research behind it.
5. Magnesium L-Threonate: The Brain Rejuvenator
When I first started researching brain-optimizing supplements about seven years ago, magnesium kept appearing in the literature. But not just any magnesium – specifically, this specialized form called magnesium L-threonate.
“Another magnesium supplement?” I thought. After all, you can find basic magnesium supplements at any drugstore for pennies a day. But as I dug deeper, I realized magnesium L-threonate is in an entirely different league when it comes to cognitive protection and enhancement.
What makes this form special is its unique ability to cross the blood-brain barrier and actually increase brain magnesium levels – something conventional forms like magnesium citrate or oxide simply can’t do effectively. This matters tremendously for aging men, as brain magnesium levels tend to decrease significantly as we get older.
A landmark 2010 study in Neuron demonstrated that magnesium L-threonate (also known as MgT) enhanced learning abilities, working memory, and both short and long-term memory in aging subjects. The researchers found it actually increased synaptic density and plasticity – essentially helping the brain form new connections more readily.
The sleep findings particularly resonated with me. As I’ve gotten older, quality sleep had become more elusive, which we now know accelerates cognitive aging. After adding magnesium L-threonate to my evening routine, I noticed not just falling asleep faster, but waking feeling genuinely refreshed – something that had become increasingly rare.
My personal “aha” moment came about three months into supplementation, when I realized I was recalling names and details in meetings without those awkward “tip of my tongue” moments that had been increasing in frequency. The cognitive clarity was subtle but unmistakable.
Dosage sweet spot: 1,500-2,000mg daily (providing about 144-192mg of elemental magnesium), preferably taken in the evening as it can promote relaxation. Some research suggests splitting into two doses for optimal absorption.
Unlike regular magnesium supplements, which often cause digestive discomfort at higher doses, magnesium L-threonate is typically well-tolerated even at therapeutic doses. However, start with a lower dose and gradually increase if you’re sensitive to supplements.
My top pick: Momentous Magnesium L-Threonate. While there are several quality options on the market, I’ve found Thorne’s product offers exceptional quality control and bioavailability. Yes, it’s more expensive than generic magnesium supplements, but the cognitive benefits justify the premium when you’re targeting brain health specifically.
Look for products using Magtein™ (the patented form of magnesium L-threonate used in clinical studies) to ensure you’re getting the exact compound backed by research. Avoid products that blend different magnesium forms if cognitive enhancement is your primary goal.
Why it makes the list: While conventional magnesium supplements support overall health, only magnesium L-threonate has demonstrated the ability to significantly increase brain magnesium levels and enhance cognitive function in multiple studies. For men concerned about maintaining mental sharpness and memory as they age, this specialized form offers targeted benefits that other supplements simply can’t match.
The bottom line: Magnesium L-threonate represents a scientific breakthrough in the fight against age-related cognitive decline. While the research is still evolving, the existing evidence makes a compelling case for including this specialized magnesium form in any comprehensive anti-aging protocol targeting brain health. For men who want to maintain their mental edge through their 50s, 60s, and beyond, this supplement deserves serious consideration.
Stacking for Synergy: Creating Your Anti-Aging Protocol
Now that we’ve covered these five powerhouse supplements, you might be wondering: “Should I take all of these at once? And will they work together?”
The short answer is yes – these supplements have complementary mechanisms of action and can create what biohackers call “synergistic effects” when used together. However, I always recommend introducing one supplement at a time, allowing 2-3 weeks between additions to assess your individual response.
Here’s my suggested approach to building your stack:
- Start with the foundation: Begin with creatine monohydrate and magnesium L-threonate. These are well-tolerated, have extensive safety profiles, and provide both cognitive and physical benefits you’ll likely notice within weeks.
- Add metabolic support: Once established on the foundation supplements, introduce berberine. Pay attention to how it affects your energy levels and monitor your blood glucose if possible (continuous glucose monitors have become remarkably affordable and provide invaluable data).
- Complete with longevity compounds: Finally, add NMN and resveratrol, ideally taken together in the morning to maximize their synergistic effects on NAD+ pathways and sirtuin activation.
Remember that timing matters: take NMN and resveratrol with breakfast (preferably with some healthy fats for better absorption), berberine shortly before meals, creatine anytime (consistency matters more than timing), and magnesium L-threonate in the evening to support sleep quality.
The Bottom Line: Consistency Trumps Perfection
After testing countless supplements and protocols over the past decade, I’ve learned that the perfect is often the enemy of the good. The five supplements outlined in this article have earned their place in my daily regimen because they:
- Target fundamental aging mechanisms at the cellular level
- Have robust scientific evidence supporting their safety and efficacy
- Provide noticeable benefits to both cognitive and physical performance
- Offer exceptional value relative to their cost
Will these supplements make you immortal? Of course not. But based on both the research and my personal experience, they can significantly improve your odds of maintaining physical vitality and mental sharpness as you age.
My parting advice is simple: start now, be consistent, and let your results guide your journey. Anti-aging isn’t about finding a magic pill – it’s about making informed choices daily that compound over time.
