Aging is inevitable, but the rate at which we age can be influenced by our lifestyle, diet, and the supplements we take.
Dr Claude Chauchard
Anti-aging medicine is based on a preventive and holistic approach aimed at slowing down the effects of aging, preserving vitality, and enhancing longevity. Among the tools available, supplements play a key role.
1. Understanding Aging: Oxidation, Inflammation, and Metabolic Decline to control before ANYTHING ELSE.
Aging is a multifactorial process influenced by three main mechanisms:
• Oxidative stress: Free radicals damage our cells and accelerate aging.
• Chronic inflammation: Low-grade inflammation contributes to age-related diseases.
• Metabolic and hormonal decline: With age, the production of essential hormones (testosterone, DHEA, melatonin, oestrogens and progesterone, etc.) decreases, leading to a loss of energy and vitality.
The goal of the supplements that I’m using is to counteract these processes to maintain youthfulness and vitality.
2. Key Supplements for Longevity
a) Antioxidants: Protecting Cells
• Resveratrol: A powerful polyphenol found in grapes and red wine that activates sirtuins, the enzymes of longevity. Protects the heart, brain, and blood vessels of the eyes. I typically prescribe an average of 500 mg per day.
• Coenzyme Q10 (CoQ10): Essential for cellular energy production and cardiovascular health. Here I prescribe 200 mg per day.
• Alpha-lipoic acid (ALA): Regenerates other antioxidants and improves insulin sensitivity. Excellent for reducing osteoarticular inflammation, I prescribe 600 mg per day.
• Glutathione: The body’s master antioxidant, protects mitochondria and detoxifies the liver. I often use it in intravenous infusion at a dose of 1.2 g.
b) Anti-inflammatory Supplements
• Curcumin: Extracted from turmeric, it reduces inflammation and protects against brain aging.
• Omega-3 (EPA/DHA): Essential for cardiovascular and cognitive health, they reduce systemic inflammation. We need 2 to 3 g per day.
c) Cellular Regeneration and Metabolism
• NMN and NAD+: Boost energy metabolism and repair DNA. Both of them, I prescribe 500 mg per day.
• Collagen and Hyaluronic Acid: Improve skin elasticity and joint health. 2 to 10 g per day for one and 200 mg per day for the other.
• Probiotics: Promote a healthy gut microbiome, essential for immunity and nutrient absorption. It takes 5 to 10 billion CFU units and requires five different strains, such as Lactobacillus, Bifidobacterium, Saccharomyces boulardii, and Rhamnosus at a minimum.
d) Hormonal and Energy Support
• DHEA: A precursor of anti-aging hormones, enhances vitality and body composition. I prescribe 25 mg for women, 50 mg for men, and I am very careful to ensure there is no hair loss.
• Melatonin: Regulates sleep and protects against brain aging. 1 to 3 mg before sleep.
• Zinc and Magnesium: Essential for hormone production and muscle recovery. Zinc: I prescribe 15 to 30 mg per day in the form of gluconate. Magnesium: 300 to 500 mg per day in the form of glycerol phosphate.
3. How to Use Supplements Effectively?
• Assess Your Needs: A biological assessment can help identify deficiencies and tailor supplementation.
• Adopt a Synergistic Approach: Combine multiple complementary supplements for enhanced effects.
• Prioritise Quality: Choose bioavailable formulations and avoid unnecessary additives.
• Integrate with a Healthy Lifestyle: A balanced diet, regular physical activity, and good sleep optimise the effects of supplements.
4. Conclusion: A Holistic Approach to Healthy Aging
Supplements are important, but a balanced diet and regular physical activity optimise their effects. We are aware that aging is a reality that affects everyone, and that health is a capital that should be preserved. Having a positive mindset is essential, and taking advantage of opportunities to exercise and improve ourselves is vital. This way, we can live longer, feeling good, and with the aim of enjoying each passing day. Aging in great shape is no longer a fantasy but an evolving science. l
Follow my advice on Instagram: @keto_dr_Chauchar
Dr Claude Chauchard
A renowned specialist in nutrition, weight control and medicine for aging prevention. More than a million copies of 14 books sold in more than 5 languages. Founder of the Anti-Aging clinic concept. La Clinique De Paris, established in China, Taiwan, Japan and Korea since 1992. Assistant professor at the universities of SEOUL and PEKING. Creator of the online Chrono Géno Nutrition method.
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