While ageing is a natural process, its effects can be significantly softened with the right nutritional strategy. According to leading immunologist Dr. Jenna Macciochi, a targeted supplement routine can be a powerful ally, helping to build immune resilience and promote a healthier, more gradual ageing process, especially as individuals navigate their 40s and 50s.
Dr. Macciochi, based in the UK, recently detailed a nine-part regimen on Instagram designed to tackle key areas that often decline with age: energy levels, gut balance, and systemic inflammation. This approach aims to provide the body with the support that modern diets frequently lack.
The Core Supplements for Ageing Well
CoQ10: The Cellular Energy Catalyst
This compound is vital for mitochondrial function, which powers every cell. Its levels naturally drop with age, leading to reduced energy and increased oxidative stress. Taking 100–200 mg daily with a meal containing healthy fats like avocado or nuts can support heart health and combat fatigue.
Omega-3 and Omega-7: Healthy Fats for Cellular Health
Omega-3 fatty acids are renowned for fighting inflammation and supporting brain and heart function. Omega-7 helps maintain the health of the skin and mucosal barriers, which weaken over time. These oils can be taken via fish oil or algae supplements and should be complemented with foods like salmon, flaxseeds, and walnuts.
Vitamin D and K: The Bone and Immunity Duo
Vitamin D is crucial for immunity, mood, and bone density. Vitamin K2 ensures that calcium is directed to the bones instead of soft tissues. A combined D3 and K2 (MK-7) supplement, alongside sensible sun exposure, can prevent bone loss and improve inflammatory responses.
Power, Recovery, and Regulation
Creatine and Taurine: For Muscle and Mind
Creatine monohydrate (3–5 g daily) helps replenish the body's quick energy source (ATP), boosting strength, muscle mass, and cognitive performance. Taurine (500–1000 mg) hydrates cells and stabilises mitochondria, aiding recovery. This combination is excellent for preserving muscle and mental clarity with age.
Magnesium: The Body's Master Regulator
Involved in over 300 biochemical reactions, magnesium supports sleep, stress reduction, nerve function, and energy. Many adults are deficient. Magnesium glycinate is ideal for sleep and stress, while citrate aids digestion and malate boosts energy. Dietary sources include leafy greens, pumpkin seeds, and almonds.
Targeted Support for Longevity
Gut Health Support
Ageing weakens the gut barrier and reduces microbial diversity, impacting immunity. Instead of generic probiotics, look for prebiotics, postbiotics, or formulas focused on barrier integrity. Eating fermented foods like yoghurt and fibre-rich vegetables also helps.
Spermidine: Triggering Cellular Renewal
This longevity molecule triggers autophagy, the body's process of clearing out damaged cells. It supports cellular repair and brain health. It can be taken in supplement form or consumed through foods like wheat germ, mushrooms, and aged cheese.
Quercetin: The Anti-Inflammatory Antioxidant
A plant antioxidant, quercetin reduces inflammation, supports blood vessels, and aids immune function. Taking 250–500 mg, ideally with Vitamin C, can help reduce oxidative stress. It is also found in onions, apples, and berries.
Fisetin: Clearing Out Senescent Cells
Fisetin helps remove senescent or 'zombie' cells that accumulate with age and contribute to chronic inflammation and fatigue. Taking 100–200 mg can support healthier ageing and is naturally found in strawberries, apples, and cucumbers.
Dr. Macciochi emphasises that these supplements are not magic bullets but are meant to fill nutritional gaps created by modern lifestyles and the natural ageing process. When combined with good sleep, regular movement, and a balanced diet, they can provide the consistent, internal support needed for a more resilient and stronger body through midlife and beyond.
The information in this article is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before starting any new supplement or treatment.
