Aging and Stem Cells: Developing a Strategy for Survival

• © Nils Osmar 2025.  Feb. 26, 2025
• This post is not intended as, and should not be taken as, medical advice. 
• See full Medical Disclaimer

The loss of stem cells, and damage to our stem cell populations, is a key aspect of the aging process.  As years and decades go by, our stem cells are damaged by the accumulation of DNA damage, and by telomere shortening, epigenetic alterations, mitochondrial dysfunction, and chronic inflammation.

All of these contribute to a decline in the number of stem cell lines and a decline in their ability to replicate and differentiate into new cells — i.e. “stem cell exhaustion.”

This suggests that finding ways to support stem cell proliferation and differentiation may be a central part of our anti-aging protocols.

What might help?

1. For DNA damage: Minimize radiation from sources such as X-rays (only get them when they’re really needed) and be careful about sun exposure. Our bodies benefit from some sun exposure, particularly in the morning, but too much UV radiation from the sun damages our DNA. Take astaxanthin proactively before sun exposure to prevent from UV radiation damage. NAD+ has a role in DNA damage repair; take NMN, NR or NA (niacin) and apigenin to keep NAD+ levels high. (Re: sunscreens, if you use one, make sure it does not contain carcinogens.) See study.
2. For telomere shortening: One approach might be taking astragalus and/or ashwagandha. Both increase telomerase, supporting longer telomeres. . See study.
3. For epigenetic alterations: see mitochondrial dysfunction. See study.
4. For mitochondrial dysfunction: One approach might be taking cold showers or contrast showers to support mitogenesis. Take malate and glucosamine and AKG (as either plain AKG, CaAKG or AAKG) to support the Krebs cycle. The Krebs cycle converts nutrients such as glucose into energy. Take saunas. Eat high nutrient diets. Consider using red light therapy daily. Summary article.
5. For chronic inflammation: Eat a diet that lowers hsCRP. This diet may be different for different people; we need to monitor our inflammatory markers. Common suggestions include eating fatty fish high in omega-3s such as salmon, mackerel and sardines, avoiding excess sugars (including sugars from fruit and fruit juice), avoiding trans fats and avoiding alcohol; all lead to inflammation.  Avoid processed foods and refined carbohydrates. (I’ve found in my own case that a diet rich in animal-based foods such as meat, fish and poultry actually lowers my CRP; but others’ findings may be completely different. So the key thing is to test periodically to verify your results.) See study.
6. To support stem cells directly: Consider eating dark chocolate or cacao (not milk chocolate) and sea buckthorn berries. Drink inner leaf aloe vera juice (“whole leaf” juice is carcinogenic). Eat olives and avocados, or take olive oil and avocado oil and oleic acid as supplements. Eat berries, in particular blackberries and wild blueberries (but again, keep your sugar low). Eat fermented foods such as kimchi, kefir and unsweetened yogurt. See study.
7. Perhaps once a year: Do a three day very low protein fasting mimicking diet followed a highly nutritious high protein re-feed – a relatively easy way of rejuvenating an aging immune system. (Some might benefit from doing an FMD up to four times a year.) See summary.
8. Make exercise a regular part of your life. Regular physical activity has been shown to enhance stem cell function and promote the release of growth factors that support stem cell health. See study.
9. Stress Management. Make a list of stressors in your life and plan a strategy for reducing them. Chronic stress can negatively impact stem cell function. So can  bottling up emotions. (Find ways to let your emotions out; when you’re sad, give yourself space to cry.) Techniques such as mindfulness, meditation, walks in the woods, and yoga appear to help some people. See article.
10. Stay hydrated. Staying hydrated helps maintain cell structure, promotes blood flow, and aids in the mobilization of stem cells, all of which are essential for their optimal activity and regeneration capabilities. Hydration also lowers our blood sugar, which supports stem cells. (Elevated glucose levels can impair stem cell function, induce apoptosis, and reduce their ability to regenerate tissues,) See study.
11. Some people may also want to get stem cell therapy, i.e., an infusion of new stem cells via stem cell therapy. Be aware, however, that there can be serious risks in this kind of therapy. See article.

Not medical advice

This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component.  See full Medical Disclaimer

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More from Nils Osmar

• Anti-Aging Youtube channel Pathways to Longevity
• Anti-Aging Facebook group: Anti-Aging and Life Extension
• Rekindle School classes in Seattle: Rekindl.e School
• My personal website: My articles, art and more: Nilsosmar.com
• Exploring possible consciousness in Claude.AI and other LLMs: AI Consciousness
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