While no supplement can replace a healthy lifestyle, certain compounds have shown promise in supporting longevity and healthy aging. In this guide, we will explore the top 10 evidence-based supplements that longevity researchers and biohackers are most excited about, along with dosing recommendations and what to look for when choosing products.
Affiliate Disclosure: This article contains affiliate links. If you purchase through these links, we may earn a small commission at no extra cost to you. This helps support our free content. We only recommend products we believe in.
1. NMN (Nicotinamide Mononucleotide)
NMN is a precursor to NAD+, a molecule essential for cellular energy production and DNA repair. NAD+ levels decline significantly with age, and boosting them has become a major focus of longevity research.
Why it matters: NAD+ is required for sirtuins, a family of proteins that regulate aging and metabolism. By increasing NAD+ levels, NMN may support mitochondrial function, DNA repair, and cellular energy production.
Research highlights: Studies in mice have shown NMN supplementation can improve energy metabolism, insulin sensitivity, and even reverse some aspects of aging. Human trials are ongoing and showing promising results.
Typical dosage: 250-500mg daily
Recommended: Look for NMN from reputable brands with third-party testing.
iHerb NMN Options
Life Extension NAD+ Cell Regenerator
2. Resveratrol
Resveratrol is a polyphenol found in red wine, grapes, and berries. It has gained attention for its ability to activate sirtuins, the same longevity-associated proteins that NAD+ supports.
Why it matters: Resveratrol activates SIRT1, which is involved in regulating metabolism, inflammation, and stress resistance. It also has antioxidant and anti-inflammatory properties.
Research highlights: While human studies are ongoing, animal research has shown resveratrol can extend lifespan and protect against age-related diseases. It works synergistically with NMN.
Typical dosage: 250-500mg daily (trans-resveratrol form preferred)
Recommended: Choose trans-resveratrol for better bioavailability.
Thorne ResveraCel (NR + Resveratrol)
Life Extension Optimized Resveratrol
3. Omega-3 Fatty Acids (EPA/DHA)
Omega-3 fatty acids, particularly EPA and DHA from fish oil, are among the most well-researched supplements for longevity. They play critical roles in brain health, heart health, and inflammation regulation.
Why it matters: Chronic inflammation is a driver of aging (often called "inflammaging"). Omega-3s help resolve inflammation and support cell membrane integrity throughout the body, including in the brain and heart.
Research highlights: Higher omega-3 levels are associated with longer telomeres, reduced heart disease risk, and better cognitive function in aging. The Omega-3 Index (a measure of omega-3 levels in red blood cells) is considered a biomarker of longevity.
Typical dosage: 2-3 grams combined EPA/DHA daily
Recommended: Look for products with high EPA/DHA concentration and tested for purity.
iHerb Omega-3 Fish Oil
Thorne Omega-3 with CoQ10
4. Vitamin D3
Vitamin D is technically a hormone that influences over 1,000 genes in your body. Deficiency is extremely common, especially in northern latitudes, and is associated with numerous age-related conditions.
Why it matters: Vitamin D regulates calcium metabolism, immune function, and inflammation. Low levels are associated with increased risk of heart disease, cancer, diabetes, and cognitive decline.
Research highlights: Optimal vitamin D levels (40-60 ng/mL) are associated with reduced all-cause mortality and better health outcomes. Most people need supplementation to achieve these levels.
Typical dosage: 2,000-5,000 IU daily (test your levels to optimize)
Recommended: Choose D3 (cholecalciferol) over D2, and consider adding K2.
iHerb Vitamin D3 Options
Life Extension D3 with K2
5. Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, yet an estimated 50% of Americans are deficient. It is essential for energy production, protein synthesis, muscle and nerve function, and blood sugar control.
Why it matters: Adequate magnesium is crucial for mitochondrial function, DNA repair, and protein synthesis, all key factors in healthy aging. Deficiency is linked to inflammation, oxidative stress, and accelerated aging.
Research highlights: Studies show higher magnesium intake is associated with reduced risk of cardiovascular disease, type 2 diabetes, and all-cause mortality.
Typical dosage: 300-400mg daily (glycinate or threonate forms are well-absorbed)
Recommended: Magnesium glycinate for general use, threonate for cognitive benefits.
iHerb Magnesium Glycinate
Life Extension Neuro-Mag (Threonate)
6. Quercetin
Quercetin is a flavonoid found in foods like onions, apples, and berries. It has gained significant attention in longevity circles for its senolytic properties, meaning it can help clear senescent ("zombie") cells.
Why it matters: Senescent cells accumulate with age and release inflammatory signals that damage surrounding tissue. Clearing these cells has been shown to improve health and extend lifespan in animal studies.
Research highlights: Quercetin, especially when combined with dasatinib (a prescription drug), has shown remarkable senolytic effects. On its own, it still offers antioxidant and anti-inflammatory benefits.
Typical dosage: 500-1000mg daily (often cycled rather than taken continuously)
Recommended: Look for quercetin phytosome or with added bromelain for better absorption.
iHerb Quercetin Options
Thorne Quercetin Phytosome
7. CoQ10 (Ubiquinol)
Coenzyme Q10 is essential for mitochondrial energy production. Your body produces it naturally, but production declines with age, particularly after 40. The ubiquinol form is the active, reduced version that is more easily used by the body.
Why it matters: CoQ10 is critical for ATP production in your mitochondria. It also serves as a powerful antioxidant, protecting cells from oxidative damage. The heart, brain, and muscles have particularly high CoQ10 requirements.
Research highlights: CoQ10 supplementation has been shown to improve heart function, reduce statin-related muscle pain, and support energy levels in aging individuals.
Typical dosage: 100-200mg daily (ubiquinol form)
Recommended: Choose ubiquinol over ubiquinone for better absorption, especially if over 40.
iHerb Ubiquinol CoQ10
Life Extension Super Ubiquinol CoQ10
8. Collagen Peptides
Collagen is the most abundant protein in your body, providing structure to skin, bones, tendons, and connective tissue. Production declines with age, contributing to wrinkles, joint issues, and decreased bone density.
Why it matters: Supplementing with collagen peptides provides the amino acids needed to support your body's own collagen production. This can help maintain skin elasticity, joint health, and bone strength as you age.
Research highlights: Clinical trials show collagen supplementation can improve skin hydration and elasticity, reduce joint pain, and support bone mineral density.
Typical dosage: 10-20 grams daily
Recommended: Look for hydrolyzed collagen peptides (types I and III for skin, type II for joints).
iHerb Collagen Peptides
Thorne Collagen Plus
9. Curcumin
Curcumin is the active compound in turmeric and one of the most studied natural anti-inflammatory agents. Chronic inflammation drives aging and most age-related diseases, making inflammation control a key longevity strategy.
Why it matters: Curcumin modulates multiple inflammatory pathways, has antioxidant properties, and may even have senolytic effects. It supports brain health, joint health, and cardiovascular function.
Research highlights: Studies show curcumin can reduce markers of inflammation, improve cognitive function, and support joint health. The main challenge is bioavailability, which enhanced formulations address.
Typical dosage: 500-1000mg daily (use enhanced absorption formulations)
Recommended: Choose formulations with enhanced bioavailability (phytosome, piperine, or liposomal).
iHerb Curcumin Options
Thorne Curcumin Phytosome
10. Creatine
Creatine is often associated with bodybuilding, but it is emerging as a significant longevity supplement. It plays a crucial role in energy production, particularly in the brain and muscles.
Why it matters: Beyond supporting muscle strength and exercise performance, creatine has been shown to support cognitive function, particularly in aging individuals. Maintaining muscle mass is critical for longevity, and creatine helps with this.
Research highlights: Studies show creatine supplementation can improve muscle strength, cognitive function (especially under stress or in older adults), and may help preserve bone density.
Typical dosage: 3-5 grams daily (creatine monohydrate)
Recommended: Creatine monohydrate is the most researched and cost-effective form.
iHerb Creatine Monohydrate
Thorne Creatine
How to Get Started
You do not need to take all 10 supplements at once. In fact, it is better to start slowly and see how your body responds. Here is a suggested approach:
Tier 1: Foundation (Start Here)
- Vitamin D3 (most people are deficient)
- Omega-3 fatty acids (fundamental for inflammation control)
- Magnesium (widely deficient, broadly beneficial)
Tier 2: Building (Add After 1-2 Months)
- CoQ10/Ubiquinol (especially if over 40 or on statins)
- Collagen (for skin, joints, and bone support)
- Creatine (for muscle and brain support)
Tier 3: Optimization (For Dedicated Biohackers)
- NMN or NR (for NAD+ support)
- Resveratrol (sirtuin activation)
- Quercetin (senolytic benefits)
- Curcumin (enhanced inflammation control)
Key Takeaways
- Supplements should complement, not replace, a healthy lifestyle
- Start with foundation supplements (D3, Omega-3, Magnesium) before adding others
- Quality matters - choose reputable brands with third-party testing
- Consider working with a healthcare provider, especially if on medications
- Longevity is a long game - consistency matters more than perfection
New to longevity? Start with our beginner's guide: What is Longevity? or dive into The Four Pillars of Longevity.