A Guide to Healthy Ageing: Supporting Healthspan

Healthy ageing emphasises not only extending lifespan but also improving the quality of life in those years – otherwise known as one’s healthspan. 

Understanding Healthspan 

Healthspan refers to the period of life spent in good health, free from chronic diseases and disabilities associated with ageing (1). Unlike lifespan, which measures the total years lived, healthspan focuses on maintaining vitality and functionality for as long as possible.

This shift in perspective highlights the importance of strategies that prevent age-related diseases rather than merely treating symptoms. Chronic conditions such as neurodegeneration, type II diabetes, and cancer often coincide with ageing due to the accumulation of cellular and molecular damage. These conditions underline the importance of targeting the root causes of ageing to enhance healthspan (1). 

What is Autophagy? 

Autophagy is a cellular process for recycling damaged components and plays a crucial role in maintaining cellular health. This process involves the sequestration of damaged organelles or molecules into double-membrane vesicles called autophagosomes, which then fuse with lysosomes for degradation. Autophagy not only meets the cell’s energy demands during nutrient scarcity but also mitigates proteotoxic stress and maintains organelle homeostasis, therefore counteracting age-associated cellular damage (2). 

Research has shown the cytoprotective role of autophagy in preventing age-related disorders. By promoting the clearance of defective cellular components, autophagy enhances resilience against neurodegeneration, cardiovascular diseases, and metabolic dysfunctions (5).  

Spermidine, a natural polyamine found in all living organisms, plays a crucial role in maintaining cellular balance. It supports key biological processes like cell growth, tissue regeneration, DNA and RNA stability, enzyme activity, and protein synthesis regulation.

Increasing systemic spermidine levels through a spermidine-rich diet may offer a promising approach to promoting healthy ageing. An epidemiological study observed 829 participants aged 45–84 over 15 years, revealing a positive link between higher dietary spermidine intake and improved healthspan and lifespan.

Participants with higher spermidine consumption experienced reduced rates of cancer and cardiovascular disease, even after accounting for factors like age, sex, BMI, alcohol and aspirin use, dietary quality, physical activity, and socioeconomic status (8). 

Senolytics: Targeting Senescent Cells 

Senescent cells, which cease division due to DNA damage or other stressors, accumulate with age and contribute to inflammation, tissue degradation, and chronic diseases. While senescence serves as a protective mechanism against cancer and aids in tissue repair, its prolonged presence can lead to detrimental effects (3). 

Senescence is closely linked to ageing, as the gradual buildup of DNA damage over time reduces a cell’s ability to repair itself. This decline increases the risk of disease and leads to the progressive deterioration of vital organs, including the heart, lungs, brain, and eyes. Senescence plays a key role in many ageing-related processes that ultimately contribute to overall decline and mortality (9). 

Senolytics are a promising class of drugs that target and eliminate senescent cells. Compounds like quercetin have demonstrated efficacy in reducing senescent cell burden, improving physical function, and alleviating age-related conditions such as kidney disease (4). 

The Power of Antioxidants for Healthy Ageing 

Oxidative stress, caused by an imbalance between reactive oxygen species (ROS) and antioxidants, accelerates ageing by damaging DNA, proteins, and lipids. Antioxidants neutralise ROS, protecting cells from oxidative damage and supporting overall health. Dietary antioxidants like vitamins C and E, along with compounds like glutathione and quercetin, play a pivotal role in combating oxidative stress. Emerging research highlights the benefits of antioxidant-rich diets and supplements in reducing inflammation, enhancing cellular repair, and slowing age-related decline (5). 

NAD+: A Key to Healthy Ageing 

Nicotinamide adenine dinucleotide (NAD+) is a vital coenzyme involved in energy production and essential for enzymes like sirtuins and PARPs (Poly (ADP-ribose) polymerases), which regulate key processes such as DNA repair, metabolism, and immune function. These functions are crucial for maintaining healthy cells and tissues as we age.

However, NAD+ levels naturally decline with age in humans and animals, contributing to ageing-related conditions like cognitive decline, cancer, metabolic disorders, and frailty. Restoring NAD+ levels has shown potential to slow or even reverse these conditions, making NAD+ metabolism a promising target for promoting healthy ageing and extending healthspan (6). 

Restoring NAD+ levels through precursors like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) has shown potential in rejuvenating cellular function and extending healthspan. To address declining NAD+ levels, it’s important to ensure that supplements are absorbed and used effectively by the body.

NAD+ precursors like NR (nicotinamide riboside), NMN (nicotinamide mononucleotide), and NAM (nicotinamide) help the body produce more NAD+. For example, NAD3®, an NR-based supplement, has been shown in clinical trials to boost NAD+ levels and improve cholesterol balance by lowering the LDL:HDL ratio. Other studies have found that NAD+ boosters can also reduce total cholesterol and triglycerides (7). 

NMN stands out as it requires only one step to convert into NAD+, making it highly efficient. Research shows that NMN provides a wide range of benefits, including improved heart and brain health. It is absorbed well by the body and works in various tissues. A clinical trial using Uthever™, a specific NMN supplement, demonstrated a successful increase in NAD+/NADH ratios in adults aged 40–65. Participants took 300 mg daily for 60 days, and the results showed that Uthever™ was both safe and effective for boosting NAD+ levels.

NMN also helps combat ageing by addressing telomere shortening, a key sign of ageing. Short-term NMN use in humans aged 45–60 increased telomere length and improved gut health by boosting beneficial gut bacteria (7). 

In a study interpreting athletes, six weeks of NMN supplementation improved oxygen use in muscles, enhancing aerobic capacity. NMN supplementation has also been shown to enhance circadian rhythm patterns in older adults, with a daily dose of 250 mg over 12 weeks improving sleep quality, reducing fatigue, and boosting physical performance (7). 

Nature-based  Supplements for Healthy Ageing 

These products are designed to address the multifaceted aspects of healthy ageing: 

1. Autophagy Enhancers: Supplements that stimulate autophagy, such as polyphenols, spermidine, and fasting mimetics, help clear cellular debris and maintain cellular health. 

2. Senolytics: Products containing senolytic compounds target senescent cells, reducing inflammation and promoting tissue regeneration. 

3. Antioxidants: A wide array of antioxidant-rich supplements, including glutathione, quercetin, and vitamin E, combat oxidative stress and support cellular repair. 

4. NAD+ Boosters: NAD+ precursors, such as NMN, restore cellular energy and enhance mitochondrial function. 

5. Holistic Support: Multivitamins, omega-3 fatty acids, and adaptogens provide comprehensive support for physical and cognitive health. 

Prioritising healthspan means focusing on the quality of your life, not just its duration. By supporting key processes like autophagy, leveraging the power of senolytics and antioxidants, and maintaining optimal NAD+ levels, we can promote vitality, resilience, and an active lifestyle at any age.

Always consult a healthcare professional before beginning any new supplement regimen to ensure it aligns with your individual health needs.