10 Best Supplements for Longevity: Scientifically-Backed Choices Reviewed
Looking for science-backed supplements to support healthy ageing? Here, we review 10 of the most effective longevity compounds backed by research...
QUICK SUMMARY
Longevity supplements target specific biological pathways involved in ageing, including NAD+ metabolism, sirtuin activation, cellular energy production, and senescent cell clearance. While no supplement can replace a healthy lifestyle, these compounds have shown promising effects in scientific studies.
Before reading our recommendations, make sure you understand that supplements should complement, not replace, the foundations of healthy living: nutrient-dense diet, regular exercise, quality sleep, stress management, and social connections.
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Tried and tested: Best longevity supplements at a glance
Best overall longevity supplement
NMN (Nicotinamide Mononucleotide) (Buy now)
Best synergistic companion to NMN
Resveratrol (Buy now)
Highly recommended for cellular energy
CoQ10 (Buy now)
Best longevity supplements in 2025
Best overall longevity supplement
NMN (Nicotinamide Mononucleotide)
Healthspan Formulas verdict
The gold standard for NAD+ boosting with impressive research backing and noticeable benefits for energy, metabolism and cellular health. Score: 92%
Pros
- Directly increases declining NAD+ levels
- Research-backed effective dosage (500mg)
- Supports cellular energy production
- Improves metabolic health markers
- Enhances DNA repair mechanisms
Cons
- Higher price point than others in this list
- Results may take 2-4 weeks to notice
NMN serves as a direct precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a crucial coenzyme found in all living cells that plays a vital role in energy metabolism, DNA repair, and cellular signalling.
NAD+ levels decline significantly with age—by up to 50% between ages 40 and 60—and this decline is associated with many hallmarks of ageing, including reduced mitochondrial function, impaired DNA repair, and altered gene expression.
Studies in mice have shown that NMN supplementation improves insulin sensitivity, enhances mitochondrial function, improves blood flow, and boosts physical endurance. Human trials, while more recent, show promising results for improving muscle insulin sensitivity, increasing aerobic capacity, and enhancing various markers of cardiovascular health.
The most effective dose appears to be 500mg-1000mg daily, preferably in delayed-release capsules that protect NMN from stomach acid and allow for better absorption in the intestines. Taking it first thing in the morning seems to yield the best results for most users.
NMN is considered a foundational longevity supplement appropriate for most adults over 30, especially those concerned about metabolic health, energy levels, and overall cellular ageing.
Best synergistic companion to NMN
Resveratrol
Healthspan Formulas verdict
The perfect partner to NMN, activating the sirtuin enzymes that NMN fuels for comprehensive longevity support. Score: 88%
Pros
- Activates longevity genes (sirtuins)
- Powerful antioxidant properties
- Supports cardiovascular health
- Enhances NMN's effects when taken together
- Extensively researched compound
Cons
- Limited bioavailability on its own
- Best results require consistent daily use
Resveratrol is a polyphenol found naturally in red wine, grape skins, berries, and peanuts. It first gained attention as part of the "French Paradox"—the observation that French people had lower rates of heart disease despite diets high in saturated fats.
This compound activates sirtuins, particularly SIRT1, which are often called "longevity genes" because they regulate cellular health, stress response, and DNA repair. Resveratrol also exhibits powerful antioxidant and anti-inflammatory properties.
Animal studies show resveratrol can extend lifespan in several species and improve markers of health. Human studies demonstrate benefits for cardiovascular health, glucose metabolism, and inflammation. Importantly, resveratrol complements NMN—while NMN increases NAD+ (which sirtuins require to function), resveratrol activates the sirtuins themselves, creating a synergistic effect.
Typical doses range from 250mg to 1000mg daily. Trans-resveratrol is the active form and should be specified on the supplement label. Taking it with a small amount of fat improves absorption, and many people take it alongside NMN for synergistic benefits.
Resveratrol is particularly beneficial for those concerned with cardiovascular health and those taking NMN, as the two supplements work together effectively.
Highly recommended for cellular energy
CoQ10 (Coenzyme Q10)
Healthspan Formulas verdict
Essential for mitochondrial function with particular benefits for heart health and energy production. Score: 85%
Pros
- Powerful support for cellular energy production
- Strong antioxidant protection
- Particularly beneficial for heart health
- Counters statin medication side effects
- Well-tolerated with minimal side effects
Cons
- Ubiquinol form is more expensive
- Absorption requires dietary fat
CoQ10 is a naturally occurring antioxidant that your body produces and uses for cellular energy production and protecting cells from oxidative damage.
CoQ10 levels decline with age and with the use of certain medications, particularly statins. It plays a critical role in the mitochondrial electron transport chain—essentially helping to convert food into ATP, the energy currency of cells. Beyond energy production, it's a powerful antioxidant that protects cell membranes from free radical damage.
Clinical studies show CoQ10 can improve heart function, reduce inflammation, increase exercise capacity, and may slow the progression of neurodegenerative diseases like Parkinson's. It's particularly effective for cardiovascular health, with meta-analyses showing it can reduce mortality in patients with heart failure.
Ubiquinol is the active form and is better absorbed than ubiquinone, especially in older adults. Effective doses range from 100mg to 300mg daily. Being fat-soluble, it should be taken with meals containing some fat.
CoQ10 is especially important for anyone over 50, those taking statin medications, people with cardiovascular concerns, and those looking to support cellular energy production.
Universal antioxidant with metabolic benefits
Alpha Lipoic Acid (ALA)
Healthspan Formulas verdict
A uniquely versatile antioxidant that recycles other antioxidants and offers impressive metabolic benefits. Score: 83%
Pros
- Both water and fat-soluble (works throughout the body)
- Recycles other antioxidants (vitamin C, E, glutathione)
- Supports insulin sensitivity
- Protects nerve health
- Chelates heavy metals
Cons
- R-ALA form is more effective but costlier
- Can cause stomach upset if taken on empty stomach
Alpha lipoic acid is a sulfur-containing compound that acts as a powerful antioxidant. It's unique because it's both water and fat-soluble, allowing it to work throughout the body.
ALA is often called the "universal antioxidant" because it can regenerate other antioxidants like vitamins C and E, glutathione, and CoQ10. It also chelates (binds to) heavy metals, reduces inflammation, improves insulin sensitivity, and supports mitochondrial function.
Studies show ALA can improve insulin resistance, reduce oxidative stress markers, support nerve health, and potentially help with weight management. It's been extensively researched for diabetic neuropathy, where it shows significant benefits.
The R-form of ALA (R-ALA) is the naturally occurring and more bioactive form. Effective doses range from 300mg to 600mg daily. Some evidence suggests that sustained-release formulations provide more consistent blood levels.
ALA is particularly beneficial for those concerned with metabolic health, blood sugar management, neuroprotection, and enhancing their body's antioxidant network.
Essential for brain and heart health
Omega-3 Fatty Acids (EPA & DHA)
Healthspan Formulas verdict
Foundational anti-inflammatory support with extensive research backing for cardiovascular and cognitive health. Score: 84%
Pros
- Powerful anti-inflammatory effects
- Supports cardiovascular health
- Essential for brain function
- Improves lipid profiles
- Extensively researched benefits
Cons
- Fish oil can cause minor digestive issues
- Potential for oxidation if not properly stored
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that the body cannot produce and must obtain from diet or supplements.
These fats are incorporated into cell membranes throughout the body, influencing cell receptor function and gene expression. They have potent anti-inflammatory effects and play crucial roles in brain health, cardiovascular function, and modulating the immune system.
Extensive research shows omega-3s reduce the risk of heart disease, stroke, and sudden cardiac death. They help lower triglycerides, reduce inflammation, decrease blood pressure, and prevent arrhythmias. Additionally, higher DHA levels are associated with larger brain volumes in ageing adults and better cognitive function.
Look for purified fish oil or algae-based supplements (for vegetarians) providing at least 1000mg combined EPA and DHA daily. Higher doses (2000-4000mg) may benefit specific inflammatory or cardiovascular conditions. Triglyceride form is better absorbed than ethyl ester. BWant the best? Krill oil is a superior option as its phospholipid-bound omega-3s may enhance absorption, and it naturally contains the powerful antioxidant astaxanthin.
Omega-3 supplementation is important for nearly everyone due to the low consumption of fatty fish in modern diets, but it's especially crucial for those concerned with cardiovascular health, cognitive function, and managing chronic inflammation.
Critical nutrient for multiple longevity pathways
Vitamin D3
Healthspan Formulas verdict
Far more than a bone health vitamin, D3 influences over 1,000 genes and is crucial for immune function and longevity. Score: 82%
Pros
- Influences over 1,000 different genes
- Critical for immune function
- Supports bone health and muscle function
- May help maintain telomere length
- Deficiency is common, especially in northern climates
Cons
- Requires vitamin K2 for optimal calcium utilisation
- Fat-soluble, so timing with meals matters
Though classified as a vitamin, vitamin D is actually a hormone that the body produces when skin is exposed to sunlight. It plays crucial roles far beyond its known function in calcium metabolism.
Vitamin D receptors are found in nearly every cell in the body, and it influences over 1,000 different genes. It plays critical roles in immune function, cell growth regulation, inflammation reduction, and neuromuscular function. Low vitamin D levels are associated with increased mortality from all causes.
Studies link optimal vitamin D levels to reduced risk of many age-related diseases, including cardiovascular disease, cancer, diabetes, and cognitive decline. Research shows vitamin D may help maintain telomere length—the protective caps on chromosomes that shorten with age.
Vitamin D3 (cholecalciferol) is the preferred form, with typical doses ranging from 1000-5000 IU daily depending on current blood levels, sun exposure, age, and weight. Taking it with vitamin K2 helps ensure calcium is directed to bones rather than soft tissues.
Vitamin D supplementation is important for most people in northern climates, especially during winter months, and for those who get limited sun exposure. Testing blood levels helps determine optimal dosing.
Mineral essential for hundreds of enzyme processes
Magnesium
Healthspan Formulas verdict
Often overlooked but critically important for energy production, sleep quality, and stress management. Score: 81%
Pros
- Involved in over 300 enzymatic reactions
- Supports energy production and mitochondrial health
- Improves sleep quality
- Helps manage stress response
- Supports cardiovascular health
Cons
- Different forms have varying absorption rates
- Can cause loose stools at higher doses
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, and cell signalling.
Modern agricultural practices and food processing have led to declining magnesium content in foods, making deficiency common. Magnesium is critical for mitochondrial function, DNA repair, stress response, and maintaining telomere length—all important factors in the ageing process.
Studies show higher magnesium levels are associated with reduced inflammation, better insulin sensitivity, lower blood pressure, improved sleep quality, and reduced risk of heart disease and diabetes. Magnesium supplementation has been shown to improve various biomarkers of ageing and metabolic health.
Look for well-absorbed forms like magnesium glycinate, malate, or threonate (particularly for cognitive benefits). Effective doses typically range from 300-400mg elemental magnesium daily, often divided into two doses. Magnesium threonate is the only form proven to significantly raise brain magnesium levels.
Given the prevalence of suboptimal intake, magnesium supplementation benefits most adults, particularly those with sleep issues, muscle tension, anxiety, or cardiovascular concerns.
Metabolic health supporter with AMPK-activation
Berberine
Healthspan Formulas verdict
Natural compound that activates AMPK with similar metabolic benefits to metformin. Score: 78%
Pros
- Activates AMPK, a key longevity enzyme
- Similar metabolic benefits to metformin
- Supports healthy blood glucose levels
- Improves lipid profiles
- Enhances gut health
Cons
- Multiple daily doses required
- Can cause digestive discomfort
- Bitter taste
Berberine is a bioactive compound found in several plants, including European barberry, goldenseal, and Oregon grape. It has been used in traditional Chinese and Ayurvedic medicine for centuries.
Berberine activates AMPK (Adenosine Monophosphate-Activated Protein Kinase), an enzyme that regulates metabolism and is considered a key target for longevity interventions. Interestingly, berberine works through some of the same pathways as metformin, a diabetes drug being investigated for its anti-ageing properties.
Clinical studies show berberine can improve insulin sensitivity, reduce blood glucose levels, lower cholesterol, reduce inflammation, and support gut health. Some research suggests it may have neuroprotective effects and help prevent cognitive decline.
Typical dosing is 500mg, 2-3 times daily with meals. Due to its bitter taste and poor absorption, look for enhanced formulations that improve bioavailability. Short breaks in supplementation (cycling) may prevent tolerance development.
Berberine is particularly useful for those concerned with metabolic health, blood sugar management, and cardiovascular function. It's often considered a "poor man's metformin" for its similar metabolic benefits.
Powerful autophagy inducer
Spermidine
Healthspan Formulas verdict
Novel compound that activates cellular cleaning mechanisms and has shown lifespan extension in multiple studies. Score: 76%
Pros
- Potent inducer of autophagy (cellular cleaning)
- Extends lifespan in multiple species
- Supports cardiovascular health
- Helps maintain telomere length
- Supports cognitive function
Cons
- Relatively expensive
- Research in humans still emerging
- Limited trustworthy supplement options
Despite its name (derived from being first isolated from semen), spermidine is a polyamine compound found in all human cells and in foods like wheat germ, mushrooms, aged cheese, and fermented soy products.
Spermidine is a powerful inducer of autophagy—the cellular "cleaning" process that removes damaged components and is crucial for cellular rejuvenation. Autophagy tends to decline with age, leading to the accumulation of dysfunctional proteins and organelles.
Studies show spermidine can extend lifespan in multiple species. In humans, higher spermidine intake is associated with reduced mortality and lower risk of cardiovascular disease and cancer. Research suggests it may help maintain telomere length, support mitochondrial function, and reduce inflammation.
Supplemental spermidine is typically derived from wheat germ extract, with effective doses ranging from 1-5mg daily. It can be taken with or without food, though some evidence suggests taking it earlier in the day may be optimal.
Spermidine may be particularly beneficial for those interested in supporting cellular renewal processes, cardiovascular health, and cognitive function with age.
Natural senolytic compound
Quercetin
Healthspan Formulas verdict
Emerging senolytic that helps clear "zombie cells" while providing potent anti-inflammatory support. Score: 75%
Pros
- Clears senescent "zombie" cells
- Strong anti-inflammatory effects
- Supports immune function
- Acts as zinc ionophore (supports zinc entry into cells)
- Complementary to other longevity compounds
Cons
- Poor bioavailability unless specially formulated
- More expensive than many basic antioxidants
- May interact with some medications
Quercetin is a flavonoid found in many fruits, vegetables, and herbs including apples, onions, citrus fruits, berries, and green tea.
Quercetin functions as a senolytic agent—helping to clear senescent cells (also called "zombie cells") that accumulate with age and secrete inflammatory compounds that damage surrounding tissues. It also has powerful antioxidant and anti-inflammatory properties.
Studies show quercetin, especially when combined with dasatinib or fisetin, can selectively target and eliminate senescent cells, potentially addressing a root cause of ageing. Research demonstrates benefits for cardiovascular health, athletic performance, and allergy symptoms. It may also help combat viral infections by acting as a zinc ionophore.
Typical doses range from a daily maintenance dose of 500mg to periodic higher doses (1000mg) for senolytic "cleanses." Phytosomal or liposomal formulations dramatically increase bioavailability. Taking it with fat and vitamin C enhances absorption.
Quercetin may be particularly beneficial for older adults, athletes, those with allergies, and individuals looking to address the senescent cell burden that accumulates with age.
Supplement Synergies: Combining for Optimal Results
Certain combinations of longevity supplements work particularly well together:
- NMN + Resveratrol - The classic pairing, with NMN providing NAD+ and resveratrol activating sirtuins that use NAD+
- CoQ10 + Alpha Lipoic Acid - Work together to support mitochondrial function and recycle antioxidants
- Vitamin D3 + K2 + Magnesium - Support proper calcium utilisation and the hundreds of enzymatic processes that require magnesium
- Berberine + Alpha Lipoic Acid - Complement each other for metabolic support and blood sugar management
For a complete approach, the Longevity Essentials Bundle combines key supplements at a significant discount compared to purchasing individually.
Supplement Summary Table
| Supplement | Key Benefits | Score |
|---|---|---|
| NMN | NAD+ boosting, cellular energy, DNA repair | 92% |
| Resveratrol | Sirtuin activation, antioxidant | 88% |
| CoQ10 | Mitochondrial energy, antioxidant | 85% |
| Omega-3 | Anti-inflammatory, brain health | 84% |
| Alpha Lipoic Acid | Antioxidant recycling, glucose metabolism | 83% |
| Vitamin D3 | Immune function, gene regulation | 82% |
| Magnesium | Enzymatic reactions, energy production | 81% |
| Berberine | AMPK activation, metabolic support | 78% |
| Spermidine | Autophagy induction, cellular cleaning | 76% |
| Quercetin | Senolytic effects, anti-inflammatory | 75% |
Other Great Supplements for Longevity
While our top 10 list covers the most research-backed options, several other supplements show promise for supporting longevity:
GlyNAC (N-acetyl cysteine + Glycine)
Score: 85%
This powerful combination boosts glutathione, the body's master antioxidant that declines significantly after age 45. Unlike taking glutathione directly (which has poor absorption), GlyNAC provides the building blocks for your body to produce its own. Recent studies show it may improve multiple hallmarks of ageing, including oxidative stress, inflammation, and mitochondrial function.
Saccharomyces boulardii
Score: 78%
This beneficial probiotic yeast supports gut microbiome diversity, which is strongly associated with longevity and reduced inflammation. Unlike bacterial probiotics, S. boulardii can survive stomach acid and reach the intestines intact. For maximum benefit, combine with a diet rich in plant fibres to feed beneficial bacteria.
Enhanced Curcumin Formulations
Score: 80%
While standard turmeric supplements have poor bioavailability, advanced curcumin formulations (liposomal, phytosomal, or nano-curcumin) can increase absorption by 20-40 times. Look specifically for products mentioning improved bioavailability technology rather than basic turmeric powder.
Creatine Monohydrate
Score: 90%
Long known for its benefits in muscle performance, creatine is now recognised for broader longevity benefits including cognitive protection, mitochondrial support, and bone density preservation. At 3-5g daily, it's one of the most well-researched and safe supplements available, particularly beneficial as we age.
Multi-Strain Probiotics
Score: 80%
Gut health is increasingly linked to longevity. Products containing diverse bacterial strains support microbiome health more effectively than single-strain options. Look for formulations with at least 10 billion CFUs and multiple species of Lactobacillus and Bifidobacterium for comprehensive gut support.
What is the science behind longevity supplements?
The science of longevity has identified several key biological pathways involved in ageing:
- NAD+ Metabolism - NAD+ is essential for energy production and activating longevity genes, but levels decline with age
- Sirtuin Activation - These "longevity genes" regulate cellular health and are activated by compounds like resveratrol
- Mitochondrial Function - The powerhouses of cells become less efficient with age
- Senescent Cell Accumulation - "Zombie cells" that should die but don't, causing inflammation and damage
- Autophagy - The cellular cleaning process that removes damaged components
- Telomere Maintenance - Protecting the end caps of chromosomes that shorten with each cell division
Modern longevity supplements target these specific pathways with the goal of extending not just lifespan but "healthspan"—the period of life spent in good health.
While no supplement can replace a healthy lifestyle built around proper nutrition, regular exercise, adequate sleep and stress management, the compounds reviewed here show promise in supporting cellular health and potentially slowing aspects of the ageing process.
How we tested these supplements
The longevity supplements reviewed here have been evaluated based on:
- Scientific Evidence - Prioritising supplements with strong research backing in peer-reviewed journals
- Bioavailability - Assessing how well the active compounds are absorbed and utilised
- Dosage Effectiveness - Ensuring recommended doses match those shown effective in studies
- Safety Profile - Evaluating potential side effects and long-term safety
- Quality Considerations - Examining manufacturing standards and purity
- Value - Balancing cost against potential benefits
- Practical Application - How easily the supplement can be incorporated into daily routines
Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare provider before beginning any supplement regimen.