Aging is a natural part of life but can be managed effectively through proper nutrition and targeted supplements. Immunologist Dr. Jenna Macciochi highlights nine key supplements that can significantly enhance energy levels, boost immune resilience, and reduce inflammation, particularly important as individuals enter their 40s and 50s. With modern diets often lacking essential nutrients, these supplements can help bridge that gap and support a healthier lifestyle.

**1. CoQ10: Energy Catalyst** CoQ10 is vital for mitochondrial function, providing energy to cells. As levels decline with age, fatigue increases. Supplementing with CoQ10 (100-200 mg daily) can promote heart health and improve overall energy when taken with healthy fats.

**2. Omega-3 and Omega-7: Healthy Fats** Omega-3 fatty acids are known to reduce inflammation, enhance brain health, and support heart function. Omega-7 is beneficial for skin and mucosal health, which can decline with age. These can be taken via fish oil or algae supplements, complemented by fatty fish and plant sources like flaxseed and walnuts.

**3. Vitamin D and K: Dynamic Duo** Vitamin D is crucial for immune system health and mood regulation, while Vitamin K2 works alongside to ensure calcium is deposited in bones rather than soft tissues. Look for a combination of D3 and K2 for optimal results, and consider time spent in sunlight and consumption of fortified foods.

**4. Creatine and Taurine: Strength Boosters** Creatine enhances muscle mass and cognitive performance, while taurine aids in hydration and cellular stability. Regular intake of creatine (3-5 g) and taurine (500-1000 mg) can greatly benefit both physical and mental health.

**5. Magnesium: The Regulator** Magnesium is essential for various biochemical functions including stress reduction and energy production; many adults are found to be deficient. Including magnesium-rich foods or supplements in a diet can improve sleep, muscle function, and overall health.

**6. Targeted Gut Support** Maintaining gut health is critical as aging impacts microbial diversity and gut barrier function. Incorporating prebiotics, postbiotics, and fermented foods can improve nutrient absorption and stabilize mood.

**7. Spermidine: The Longevity Molecule** Spermidine promotes autophagy, allowing the body to clear damaged cells. Available as a supplement or in food sources like wheat germ and aged cheese, it supports cellular and brain health.

**8. Quercetin: Anti-inflammatory Agent** A potent plant antioxidant, quercetin reduces inflammation and supports immune function. Commonly taken in capsule form (250-500 mg), it pairs well with vitamin C and can be found in foods like apples and onions.

**9. Fisetin: Senescent Cell Clearance** Fisetin helps eliminate older cells contributing to inflammation and fatigue, supporting metabolic health. Found in strawberries and apples, it is typically available in capsules (100-200 mg).

Dr. Macciochi notes that while supplements are not a cure-all, they can significantly enhance resilience and support the body in adapting to the aging process. These additions work most effectively when complemented by a balanced diet, regular movement, and good sleep habits, ensuring a robust immune system and overall well-being through the aging years.