Molecules Your Body Loses with Age—And How to Replenish Them
By Goldsea Staff | 14 Feb, 2026

Check out these evidence-based approaches to address age-related molecular decline.

These 8 molecules control metabolic functions that enable the vitality of youth.  Their decline as we age is inevitable, but now science has found evidence that much of the decline can be reversed through careful supplementation.

NAD+ Precursors

Methods: NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide) supplements, niacin-rich foods, exercise, caloric restriction

Potential benefits: Improved cellular energy, enhanced DNA repair, better mitochondrial function, possible cognitive benefits

Note: Research is still emerging on optimal dosing and long-term effects

Collagen

Methods: Collagen supplements (peptides), bone broth, vitamin C (supports production), protein-rich diet

Benefits: Improved skin elasticity and hydration, joint pain reduction, stronger nails and hair, better bone density

Evidence is moderate to strong for skin and joint benefits

Hyaluronic Acid

Methods: Oral supplements, topical serums, foods rich in antioxidants and phytoestrogens (soy, citrus), adequate hydration

Benefits: Increased skin moisture, reduced wrinkle appearance, joint lubrication

Topical application shows more direct skin benefits than oral supplementation

CoQ10

Methods: Supplements (ubiquinol form is more bioavailable), fatty fish, organ meats

Benefits: Enhanced energy levels, cardiovascular support, potential cognitive benefits, reduced oxidative stress

Particularly important if taking statins, which further deplete CoQ10

Melatonin

Methods: Supplements (start with low doses 0.5-3mg), optimizing sleep hygiene, light exposure management

Benefits: Improved sleep quality and duration, antioxidant effects, immune support

Use cautiously as a supplement; natural optimization through light exposure is preferred

Growth Hormone/IGF-1

Methods: Resistance training, high-intensity interval training, adequate sleep, protein intake, some amino acid supplements

Benefits: Maintained muscle mass, improved bone density, better body composition, enhanced recovery

Direct hormone replacement requires medical supervision and has risks

Glutathione

Methods: Precursors like NAC (N-acetylcysteine), liposomal glutathione, foods high in sulfur (garlic, onions, cruciferous vegetables), whey protein, exercise

Benefits: Enhanced detoxification, reduced oxidative stress, immune support, cellular protection

Direct supplementation has limited absorption; precursors may be more effective

Sex Hormones

Methods: Hormone replacement therapy (medical supervision required), resistance training, maintaining healthy body weight, adequate sleep, stress management

Benefits: Improved energy, mood, bone density, muscle mass, sexual function, cognitive health

Requires careful medical evaluation of risks vs. benefits

General Lifestyle Approaches That Support Multiple Molecules:

Regular exercise (both resistance and cardiovascular)

Quality sleep (7-9 hours)

Stress management

Balanced diet rich in whole foods

Intermittent fasting or caloric restriction

Avoiding excessive alcohol and smoking

Maintaining healthy body weight

Important Caveats:

The supplement industry isn't tightly regulated, so quality varies significantly. It's wise to consult with a healthcare provider before starting supplementation, especially if you have existing health conditions or take medications. Blood tests can help identify specific deficiencies worth targeting. More isn't always better—some molecules can have adverse effects at high doses.