Longevity Supplements

Before diving into specific supplements, an important truth: no supplement can replace the fundamentals of exercise, nutrition, sleep, and stress management. The most powerful longevity interventions remain lifestyle-based.

That said, certain supplements have scientific backing for supporting healthy aging, either by addressing common deficiencies or by targeting specific aging mechanisms.

When supplements make sense: - Correcting documented deficiencies (e.g., Vitamin D, B12) - Supporting populations at risk (e.g., elderly, vegans) - Optimizing specific biomarkers under medical supervision - As an adjunct to (not replacement for) healthy lifestyle

When they don't: - As a substitute for poor diet and exercise - Without knowing your baseline levels - Taking mega-doses without evidence - Chasing every new "miracle" compound

The supplement industry is largely unregulated. Quality varies enormously, and marketing claims often outpace science. Approach with healthy skepticism and prioritize products with third-party testing.

Always consult a healthcare provider before starting supplements, especially if you take medications or have health conditions.

NAD+ (nicotinamide adenine dinucleotide) is a molecule essential for cellular energy production, DNA repair, and sirtuin activation. NAD+ levels decline significantly with age—by age 60, levels may be half what they were at 20.

NMN (Nicotinamide Mononucleotide): A direct precursor to NAD+. Animal studies show impressive results: improved metabolism, enhanced physical performance, better insulin sensitivity, and even extended lifespan in some models.

Human evidence is growing but still early. Studies show NMN is safe and does increase NAD+ levels. Benefits for muscle function, cardiovascular health, and metabolic parameters have been observed, but long-term effects remain unknown.

Typical doses in studies: 250-500mg daily.

NR (Nicotinamide Riboside): Another NAD+ precursor with slightly more human research. The branded form NIAGEN has clinical trials showing it safely raises NAD+ levels.

NR may be better absorbed than NMN, though head-to-head comparisons are limited.

Typical doses: 300-1000mg daily.

The bottom line: NAD+ boosters are among the most promising longevity supplements, with sound biological rationale and growing evidence. However, long-term human data is still lacking. They're relatively expensive and should be considered after lifestyle optimization.

Regulatory note: In 2022, the US FDA initially concluded NMN could not be marketed as a dietary supplement due to prior drug investigation, but the agency later reversed course and concluded NMN is lawful as a dietary supplement (2025). NR retains its GRAS (Generally Recognized as Safe) status. Regulations still vary by country.

Vitamin D deficiency is endemic—up to 40% of adults in Western countries have inadequate levels. This matters for longevity because Vitamin D influences hundreds of genes involved in immune function, bone health, muscle function, and inflammation.

Recent longevity research: A VITAL Telomere sub-study found that daily Vitamin D3 supplementation reduced telomere shortening over four years—equivalent to nearly 3 years of typical aging. Note: Telomere length is one proxy marker for cellular aging, not a direct measure of biological age.

Benefits with strong evidence: - Bone health and fracture prevention - Immune function support - Muscle strength maintenance - Reduced all-cause mortality (in deficient individuals)

Optimal levels: Blood levels of 40-60 ng/mL (100-150 nmol/L) are often considered optimal, though official recommendations vary. Many people require 2,000-5,000 IU daily to achieve these levels, especially in northern latitudes or with limited sun exposure.

Vitamin D3 vs D2: D3 (cholecalciferol) is more effective at raising blood levels than D2 (ergocalciferol). Choose D3.

Vitamin K2 pairing: D3 works synergistically with Vitamin K2, which helps direct calcium to bones rather than arteries. Many experts recommend taking them together.

Get your levels tested before supplementing. Vitamin D is fat-soluble and can accumulate, so appropriate dosing based on your levels is important.

Omega-3 fatty acids—particularly EPA and DHA from fish oil—have decades of research supporting cardiovascular and brain health. They're also linked to longevity.

Longevity evidence: Cohort analyses published in the American Journal of Clinical Nutrition (2021) found an association between higher blood omega-3 levels and approximately 4.7 years longer life expectancy when comparing highest vs lowest omega-3 status groups. This is observational data showing correlation, not a guaranteed gain from supplementation.

Mechanisms: - Reduce inflammation (omega-3 to omega-6 ratio matters) - Improve cardiovascular markers (triglycerides, blood pressure) - Support brain structure and function - May protect against cognitive decline

Food vs supplements: Eating fatty fish (salmon, sardines, mackerel) 2-3 times weekly provides adequate omega-3s for most people. Supplements are useful for those who don't eat fish or need therapeutic doses.

Choosing supplements: - Look for combined EPA + DHA of 1,000-2,000mg daily - Choose products tested for purity (heavy metals, oxidation) - Triglyceride form may be better absorbed than ethyl ester - Algae-based options available for vegetarians

Testing: The Omega-3 Index blood test measures EPA+DHA as a percentage of red blood cell membranes. An index of 8-12% is associated with lowest cardiovascular risk; most Western populations average 4-5%.

Several other supplements have evidence supporting their use for healthy aging:

Resveratrol Found in red grapes and wine. Activates sirtuins—proteins linked to longevity. Animal studies are impressive; human evidence is mixed. Bioavailability is a challenge. If using, choose trans-resveratrol and take with fat for absorption. Typical dose: 150-500mg daily.

Quercetin and Fisetin Plant compounds with senolytic properties—they may help clear senescent ("zombie") cells that accumulate with age and drive inflammation. Fisetin shows particular promise in animal studies. Often taken intermittently (a few days monthly) rather than daily. Research is early but intriguing.

CoQ10 (Ubiquinol) Essential for mitochondrial energy production. Levels decline with age. May support heart function and energy. If supplementing, choose ubiquinol (reduced form) over ubiquinone for better absorption. Typical dose: 100-200mg daily.

Creatine Well-researched for muscle and strength maintenance—particularly valuable for aging adults. Also shows cognitive benefits. Very safe with decades of research. Typical dose: 3-5g daily.

Magnesium Critically important mineral that most people don't get enough of. Involved in 300+ enzymatic reactions. Supports sleep, stress response, and cardiovascular health. Forms like glycinate or threonate may be better absorbed. Typical dose: 200-400mg daily.

Not all supplements marketed for longevity are worthwhile. Some are ineffective; others may be harmful.

Red flags:

- Mega-doses of antioxidants: High-dose Vitamin E, beta-carotene, and Vitamin A have shown harm in clinical trials. More is not better.

- Proprietary blends: When ingredients are hidden behind "proprietary blend" labels, you can't know what doses you're getting.

- Unproven "anti-aging" compounds: New molecules without human safety data. Let others be the guinea pigs.

- Products making miraculous claims: If it sounds too good to be true, it is. No supplement will make you live to 150.

- Cheap, untested products: Unknown manufacturers, no third-party testing, suspiciously low prices.

Supplements with concerning evidence:

- High-dose Vitamin E: Associated with increased mortality in meta-analyses - Beta-carotene supplements: Increased lung cancer risk in smokers - Iron (unless deficient): Excess iron is pro-oxidant and harmful - Calcium supplements: May increase cardiovascular risk; get calcium from food

General principles: 1. Test, don't guess—know your levels before supplementing 2. Start low, go slow—begin with lower doses 3. Quality matters—choose third-party tested products 4. Less is often more—a few well-chosen supplements beat a cabinet full 5. Reassess regularly—your needs change over time