The Supplements Longevity Experts Actually Take—and Which Ones They Skip

Everyone seems to have a supplement routine promising healthier aging or a longer life. The challenge is figuring out which products are actually worth your money. That’s why we asked longevity experts—which supplements have the strongest evidence behind them, and which are getting more attention than they deserve?

1. Vitamin D

Some studies suggest that daily supplementation with about 2,000 I.U. of vitamin D can slow the rate at which your cells age.

“Vitamin D is a well-supported supplement, although it is helpful mainly if you are actually deficient (which about 40% of Americans are),” Hillary Lin, MD, a Stanford-trained physician focused on longevity and co-founder of CareCore, told HEALTH. Vitamin D deficiency is linked to an increased risk of age-related diseases such as Alzheimer’s disease, cognitive impairment, Parkinson’s disease, and cancer.

However, this is still an emerging area of research, and more evidence is needed.

2. Protein Supplements

The age-related muscle loss people experience around age 60 can affect physical function, increase hospitalization risk, and lead to a loss of independence.

Lin says many people consume far less protein than they need to maintain or gain muscle. ​Studies suggest that combining a protein supplements with an active lifestyle can help older adults build muscle mass.

3. Omega-3s

Although evidence is limited, some clinical trials suggest that omega-3s may slow biological aging by up to four months, especially when combined with vitamin D and exercise.

​“Omega-3s are my most frequent recommendation, given the anti-inflammatory benefits and support for cardiovascular health,” said Lin. She also noted that many people do not get adequate omega-3 from their diet alone.

​That said, some studies report that although fish oil has benefits for healthy aging, it does not appear to slow aging or confer longevity benefits.

4. Magnesium

Magnesium deficiency is common in old age and may increase inflammation and free radicals, which have been associated with age-related diseases and the aging process.

​Taking magnesium supplements to maintain an optimal magnesium balance can contribute to healthy aging. In animal studies, taking magnesium has been found to improve longevity, but this has not been established in humans.

​However, Lin notes she personally recommends supplements such as magnesium to support healthy aging for some of her patients because they have “plausible mechanisms, meaningful human data, and low risk profiles.”

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Supplements That May Be Overhyped

Meanwhile, some some longevity supplements may be overhyped, according to Pravin Date, MD, a primary care physician at Kaiser Permanente in Southern California and a doctor at Alive Health. While these supplements have some interesting mechanisms for longevity and healthy aging, there’s little evidence backing up their effectiveness.

1. NMN and NAD+ Boosters

Studies suggest that nicotinamide adenine dinucleotide (NAD+) helps produce energy, reduces oxidative stress, and prevents DNA damage.

​As you get older, NAD+ levels decline, a trend linked to increased biological age and age-related diseases.

Some researchers suggest that increasing NAD+ levels with NAD+ boosters such as nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) can slow aging.  However, there are not enough studies in humans to confirm its safety or effectiveness.

​“Human trials are small and short. I’m not saying they don’t work—we simply do not know yet,” said Lin.

2. Resveratrol

Resveratrol, a compound found in grapes, red wine, and blueberries, has also been shown in some studies to have antiaging effects, prolong health span, and prevent age-related diseases.

​Some studies also suggest that they can protect against the harmful effects of ultraviolet radiation, which can accelerate aging and may also reduce wrinkles.

​However, most of these studies were done in cells and animals. There are not enough studies examining the effects of resveratrol on increasing health span in humans.

​“Resveratrol has been thoroughly disappointing in human trials despite extraordinary mouse data,” Lin added.

3. Berberine

Berberine has been reported to improve overall health by reducing inflammation, improving blood sugar and blood pressure levels.

​While animal studies suggest that berberine significantly extends healthy lifespan, there is insufficient evidence to indicate that it has this effect in humans.

“Berberine is a bit of a gray zone. It has some metabolic benefit, but still not something I broadly recommend to patients,” Date said.

Lin said that berberine has robust metabolic evidence supporting its use, but its poor bioavailability and the quality of over-the-counter products may limit its effectiveness.

4. Ashwaganda

In Ayurvedic medicine and animal studies, ashwagandha has been reported to extend healthspan and promote healthy aging.  However, there is no evidence to suggest that ashwagandha promotes longevity in humans.

“Ashwaghanda is the most nuanced of longevity supplements. There’s some short-term data for cortisol and stress, but long-term safety data in diverse populations is thin,” Lin said.