One article explains NMN, AKG, PQQ and urolithin A
As humanity’s pursuit of delaying aging and extending healthy lifespan grows stronger, scientists have identified four highly promising anti-aging ingredients: NMN, AKG, PQQ, Urolithin A, Today, Ruizelin helps you fully understand the functional principles and anti-aging performance of these four ingredients.
01 NMN: Repairs DNA and Boosts NAD+
Dr. Mark Hyman, personal physician of former US President Clinton and expert in functional medicine, has publicly recommended NMN supplementation to raise NAD+ levels. Chinese actress Qin Lan also shared publicly that she ensures daily NMN intake.
It is known that DNA damage accumulates as we age. A large amount of NAD+ is consumed during DNA repair. The body’s demand for NAD+ rises, yet the body’s capacity to synthesize NAD+ naturally keeps declining. This leads to severe NAD+ deficiency, eventually reducing energy levels and physical function, which is a primary driver of aging.
NMN is a derivative of vitamin B3 and naturally exists in human cells. As a key precursor of NAD+, NMN participates in cellular energy metabolism and multiple physiological processes.
Food only contains 0.25~1.88 mg of NMN per 100 grams, so dietary intake is limited. This makes NMN supplements popular worldwide, and it is widely recognized that NMN can slow aging by elevating NAD+ levels.
A research team from Harvard Medical School published a study in a Cell sub-journal. After one week of NMN treatment on 22-month-old mice (equivalent to 60-year-old humans), the mice showed similar performance in key indicators including mitochondrial stability and muscle health as 6-month-old mice (equivalent to 20-year-old humans).
Studies show NAD+ levels steadily decline with age. Starting from age 30, human NAD+ levels trend downward with aging. By age 60, NAD+ concentration drops to less than one quarter of that in young people.
This means many biochemical metabolic reactions in the body cannot run efficiently after age 60, leading to more health problems. Timely restoration of NAD+ levels can support health and extend lifespan. Relevant human studies demonstrate NMN can improve sleep quality, reduce fatigue and enhance physical performance in the elderly by raising NAD+.
Efficacy Notes
1. Suitable Crowd
Middle-aged people: Prioritize natural ways to boost endogenous NMN production such as intermittent fasting, sleep schedule adjustment and regular exercise.
Elderly people: Moderate NMN supplementation may help raise NAD+, relieve fatigue and improve daily mobility.
2. Gender Differences
Whole-blood NAD+ levels in men are markedly higher than in women. Women may need extra NMN supplementation to increase bodily NAD+.
NMN also benefits menopausal women. Menopause is an inevitable life stage for women. Hormonal fluctuations trigger discomforts such as hot flashes, insomnia and mood swings. As a supplement, NMN boosts energy and balances hormone levels to ease menopausal symptoms.
3. Effects & Dosage
Common dosage: 250mg per day, better taken in the afternoon.
People with poor metabolism or low immunity tend to feel benefits like higher energy and less fatigue in a short time. Those with robust metabolism may require longer supplementation before seeing results.
02 AKG: Multi-dimensional Anti-Aging & Promotes Collagen Synthesis
Bryan Johnson, the 46-year-old Silicon Valley billionaire, launched the “Blueprint” anti-aging experiment in 2021. AKG is included in his daily supplement stack. Clinical recommendation for humans is 2g of Calcium AKG daily.
AKG is a metabolite of the TCA (tricarboxylic acid) cycle. It generates energy inside the human body, synthesizes essential proteins, improves mitochondrial function, strengthens cellular repair and extends healthy lifespan.
However, AKG synthesis capacity declines with age. It metabolizes rapidly (less than 5 minutes), and AKG cannot be obtained from human diet. Therefore direct AKG supplementation is required to sustain bodily functions.
AKG delays aging via multiple mechanisms: reducing inflammation, enhancing antioxidant capacity, facilitating DNA repair and regulating autophagy.
In 2021, Professor Brian Kennedy, director of the Centre for Healthy Longevity at the National University of Singapore, conducted a study recruiting 42 healthy adults. Participants took compound AKG supplements continuously for 7 months. Surprisingly, their biological age decreased by 8 years.
Efficacy Notes
1. Suitable Crowd
People aged 30–35+: Stress from work and daily life causes bodily changes and organ damage. Simply put, stress increases oxygen consumption, which triggers excessive oxidative reactions in mitochondria. AKG supplementation is recommended to enhance antioxidant defense.
People with chronic diseases: AKG activates longevity proteins and repairs damaged DNA, targeting root causes of chronic illnesses.
Fitness enthusiasts & athletes: AKG assists weight management, boosts protein synthesis, stimulates muscle growth and improves endurance.
2. Gender Differences
A study on dose and gender-dependent effects of dietary AKG found: In males, 10 mM AKG supplementation extends maximum lifespan; in females, both 10 mM and 20 mM AKG extend median and maximum lifespan.
AKG charges cells and elevates NAD+. For sexual function regulation, NAD+ increases testosterone and male hormones, improves sperm viability and male sexual performance. It also supports repair and maintenance of ovaries and uterus in women, restoring physiological function and regular menstruation.
3. Effects
People with poor gut health and metabolism absorb AKG faster and respond more quickly, while individuals with good digestion may notice milder effects. Its anti-inflammatory benefits are more prominent for those suffering from chronic inflammation.
03 PQQ: Guardian of Mitochondrial Energy
Known as the “key to cellular energy”, PQQ is a vitamin B analog and an essential coenzyme for mitochondrial biogenesis. By improving mitochondrial function, PQQ raises ATP production efficiency to supply energy for cells.
PQQ naturally exists in foods including breast milk, fermented foods, tea, papaya and spinach, but the concentration is relatively low, so PQQ supplements are a practical option.
Mitochondria are cellular powerhouses responsible for producing energy closely linked to vitality. PQQ is the first discovered nutrient that stimulates the growth of new mitochondria. For people with persistent fatigue or low immunity, PQQ significantly boosts mitochondrial activity and optimizes energy metabolism.
PQQ is also an extremely powerful antioxidant with unique properties. It scavenges free radicals and reduces cellular oxidative damage.
PQQ improves brain cognition and supports memory, focus and learning; sometimes it is classified as a nootropic. In a trial, elderly adults taking daily PQQ supplements for 12 weeks showed improvements in attention and memory.
(Essential for young and middle-aged adults to prevent memory decline; essential for seniors to defend against dementia, as PQQ supplies energy for both physical and mental workload.)
Efficacy Notes
1. Suitable Crowd
Great for people with low immunity, frequent sickness and hypertension; middle-aged and elderly groups usually see faster results.
Reminder: Despite many benefits, PQQ is not for everyone. Infants, pregnant women and breastfeeding women should avoid it. Those with neoplasms such as polyps or tumors must consult a doctor before use.
2. Gender Differences
Helps men relieve fatigue and boost energy; supports women in anti-aging and age reversal.
3. Effects
PQQ acts as a redox agent in the human body, protecting cells from oxidative harm, performing better than many other antioxidants. Human studies confirm PQQ markedly improves attention and working memory and increases cerebral blood flow.
04 Urolithin A: Activates Cellular Autophagy to Slow Aging
Urolithin A (UA) is a natural compound. Pomegranate is the representative fruit rich in Urolithin A.
Rhonda Patrick, a well-known biomedical scientist and nutrition expert, includes Urolithin A in her morning supplement stack. It is also a favorite supplement of Maye Musk, mother of Elon Musk. A small US clinical trial found that a 500mg UA supplement delivers over six times more UA than 240ml pure pomegranate juice.
A 2016 study published in Nature Medicine identified Urolithin A as a mitochondrial modulator. It activates mitophagy and improves mitochondrial health. Research proved Urolithin A can restore hematopoietic systems, slow cellular aging and reverse blood cell regenerative capacity to deliver anti-aging effects.
Urolithin A is widely researched as an anti-aging supplement. On August 31, 2023, scientists from the University of Lausanne published findings in the prestigious journal Nature Aging: Urolithin A can restore hematopoietic stem cell function in aged mice (over 18 months old) to the level seen in young mice aged 8–12 weeks.
Scientists further explained that Urolithin A promotes mitophagy and mitochondrial regeneration, revitalizing hematopoietic stem cells to a younger state and strengthening immunity against viral infections. In short, Urolithin A not only fights aging but also enhances immune function!
Efficacy Notes
1. Suitable Crowd
For elderly people, Urolithin A supplementation can bring profound benefits. It strengthens the hematopoietic and immune systems, lowering risks of hematopoietic failure and enhancing immune surveillance. It also helps seniors improve muscle strength and exercise performance.
2. Gender Differences
Urolithin A improves insulin sensitivity and lowers blood glucose, helping manage metabolic syndrome. For men, it assists in managing male-specific health risks such as prostate cancer.
Its anti-inflammatory, antibacterial and antiviral properties may particularly benefit women, easing inflammatory conditions including fibroids and endometriosis.
Note: Health outcomes vary individually, depending on gut microbiota composition. Consult a medical professional to confirm safety and suitability.
3. Source & Effects
Direct intake of Urolithin A through daily diet is impractical. Pomegranates, raspberries, strawberries, pecans and walnuts contain abundant polyphenols, but not everyone can convert dietary polyphenols into Urolithin A.
Conversion requires specific gut flora. Research shows only 40% of people naturally produce Urolithin A, with variable conversion yields among individuals. Fortunately, a June 2021 study in Nature states direct Urolithin A supplements bypass gut microbiota limitations to deliver benefits directly.
Closing Summary & Combination Recommendations
On the journey of anti-aging, NMN, AKG, PQQ, Urolithin A, slow aging and improve health through distinct pathways and mechanisms. These six popular anti-aging ingredients each have unique strengths, while sharing core functions: activating longevity proteins, antioxidant defense, anti-inflammation and promoting cellular autophagy.
PQQ is known as “king of cellular metabolism”. It repairs cellular and mitochondrial damage while delivering excellent anti-inflammatory and antioxidant effects. Its actions align with AKG, NMN and Ergothioneine. Their synergy provides dual support for cellular energy and antioxidant protection, and effectively shields the body from inflammatory damage.
Both PQQ and CoQ10 participate in mitochondrial energy production. Combined use achieves superior results. This is the most common pairing for PQQ supplements, widely used in formulations targeting cardiac health, energy boost and brain support.
Over time, mitochondria in nerve cells of the nervous system and brain degenerate. Beyond impairing memory and focus, mitochondrial degeneration is linked to Alzheimer’s disease and Parkinson’s disease. PQQ paired with PS and other nootropic ingredients can halt mitochondrial degeneration, support optimal brain performance and strengthen memory.
