Inflammation might be silently accelerating aging in ways most people never consider.
Dr. Rhonda Patrick, a respected biomedical scientist known for her research on aging and nutrition, recently shared her top supplement picks—and they’re not what you’d expect.
From a compound that rejuvenates mitochondria to an anti-inflammatory more effective than ibuprofen without the drawbacks, these science-backed choices target the root causes of aging.
Here’s what she takes daily and why the research behind each one is so compelling.
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Phytosomal Curcumin: The Anti-Inflammatory That Doesn’t Blunt Gains
Curcumin, derived from turmeric, stands out as Patrick’s go-to anti-inflammatory supplement. But not just any curcumin—she specifically uses phytosomal curcumin for superior absorption.
The difference matters. Standard curcumin gets metabolized quickly by the liver, treated as what scientists call a xenobiotic—essentially a foreign compound the body tries to eliminate rapidly.
Phytosomal curcumin is kind of like a liposome but it’s phytosome. So, it’s essentially just making the ingredient get into the cells better. It’s more bioavailable because curcumin is easily metabolized quickly by the liver.
Why Curcumin Beats NSAIDs for Athletes
Unlike ibuprofen and other NSAIDs, curcumin reduces inflammation without blunting exercise adaptations. This distinction is crucial for anyone trying to build muscle or improve fitness.
NSAIDs work by lowering prostaglandins and inflammatory signals that are actually necessary for muscle growth and training adaptations. Take them around workouts, and you’re potentially sabotaging your progress.
Curcumin takes a different path. It specifically targets TNF alpha, a major inflammatory cytokine powerfully linked to accelerated aging.
The TNF Alpha Connection to Alzheimer’s
The data on TNF alpha inhibition is remarkable. People taking pharmaceutical TNF alpha inhibitors—typically prescribed for conditions like rheumatoid arthritis—show a 50% reduced likelihood of developing Alzheimer’s disease.
These same inhibitors are among the most powerful compounds shown to slow epigenetic aging clocks, which measure biological age at the cellular level.
Curcumin is the most naturally occurring dietary compound that I’ve seen data showing that it lowers TNF alpha. I haven’t seen anything else that’s naturally occurring that does it. It lowers it by quite a bit by almost five picograms per milliliter.
Patrick also notes performance benefits. By reducing inflammation that can dampen athletic output, curcumin has been shown to improve exercise performance in active individuals.
Urolithin A: The Mitochondrial Rejuvenator
This might be the most exciting supplement Patrick discussed—and one many people have never heard of.
Urolithin A is normally produced by gut bacteria when you eat foods containing ellagitannins, like pomegranate. But here’s the problem: about 50% of people lack the right gut bacteria to produce it.
However, 50% of the population doesn’t have the right bacteria to make it. So you’re kind of like a coin toss if you eat pomegranate. Am I going to be the person that can make urolithin or am I not?
What Makes Urolithin A Special
Urolithin A triggers mitophagy—the selective clearing of damaged mitochondria. Think of it as targeted spring cleaning for your cellular powerhouses.
Unlike autophagy (which clears out general cellular debris), mitophagy specifically targets mitochondria that have accumulated damage over time. Since mitochondria don’t have robust repair mechanisms, this cleanup process becomes increasingly important with age.
Mitochondrial health underpins essentially everything—energy production, cellular function, metabolism, and even immune response.
The Human Research Is Impressive
While animal studies showed dramatic results (including 20% lifespan extension in mice), the human data is what makes urolithin A compelling:
- Confirmed mitophagy activation in human muscle biopsies
- 10% greater VO2 max improvement in untrained athletes compared to exercise alone (5% in trained athletes)
- Immune system rejuvenation in older adults, with increased CD8+ T cells and natural killer cells
- 10-12% improvement in hamstring strength in older adults beyond exercise alone
- Reduced cellular senescence markers—fewer “zombie cells” secreting inflammatory compounds
It basically rejuvenates the immune system in older adults. It increased the number of a very specific type of immune cell that decreases with age called CD8 positive T cells. Those were increased.
The typical effective dose is 1,000mg daily. Patrick acknowledges it’s not cheap and isn’t available in typical retail stores, though it can be purchased online.
For those not ready to invest in supplemental urolithin A, pomegranate juice offers a budget-friendly alternative. Studies show pomegranate consumption before exercise can increase VO2 max by up to 17% over several weeks—likely due to urolithin A production in those genetically equipped to make it.
Glutamine: More Than Just an Amino Acid
Patrick’s third key supplement is glutamine, though not for the reasons most bodybuilders take it.
While commonly marketed for muscle recovery, glutamine’s real superpower lies in immune support and gut health.
The Metabolic Versatility of Glutamine
Glutamine isn’t just one thing in the body. It gets converted and used in multiple crucial ways:
- As an amino acid for protein synthesis
- Converted to glutamate, a key neurotransmitter
- Transformed into alpha-ketoglutarate, an energy compound gut cells preferentially use
- Used directly as fuel for immune cells, which consume it readily
The Immune System Connection
Patrick’s interest in glutamine intensified after reviewing research on endurance athletes, who experience higher rates of respiratory illness due to intense training stress.
Studies consistently showed that glutamine supplementation reduced illness frequency in these athletes.
I remembered back to when I was a graduate student and I was doing research and I used glutamine. I was looking at immune cells and how I could make them active or what happens if I get rid of glucose or glutamine. And I remembered how much they love glutamine. They consume it. They’re using it for energy.
Patrick started supplementing during her mid-40s, a time when immune function naturally declines and her young child was bringing home various pathogens from school.
While acknowledging the possibility of placebo effect, she noticed decreased frequency of illness after beginning supplementation.
Gut Health Benefits
Glutamine’s conversion to alpha-ketoglutarate makes it particularly valuable for intestinal cells, which use this compound as a preferred energy source.
This explains why glutamine supplementation has been shown to support gut healing and barrier function—benefits that extend beyond just immune support to overall digestive health.
The Synergistic Approach
Patrick doesn’t view these supplements in isolation. She combines them strategically:
- Creatine + urolithin A + glutamine for comprehensive immune support
- Exercise + urolithin A for maximum mitochondrial benefits (clearing damaged mitochondria while creating new ones)
- Curcumin around training to reduce inflammation without compromising adaptations
The overarching theme connects mitochondrial health, immune function, and inflammation control—three pillars of healthy aging backed by substantial research.
While individual results will vary and some of these supplements carry a higher price tag, the mechanistic rationale and human clinical data provide compelling reasons to consider them beyond typical multivitamin approaches to supplementation.
