"Longevity" has become one of the fastest-growing supplement categories. The goal is appealing: stay healthier, stronger and sharper for longer. But much of the excitement comes from animal studies, and results in mice often don't translate to people. Here's a grounded look at the options.
Evidence at a glance
| Supplement | What it's for | Human evidence |
|---|---|---|
| Creatine monohydrate | Muscle strength, possibly cognition | Strong for muscle with training |
| Omega-3 fish oil | Heart and triglycerides | Mixed, some heart benefit |
| Vitamin D | Bone and immune health | Helpful if deficient |
| CoQ10 | Cellular energy, statin users | Limited, mixed |
| NAD+ precursors (NR, NMN) | Cellular aging | Raises NAD+, few proven benefits |
Creatine: not just for athletes
Creatine monohydrate is one of the most researched supplements available. The ISSN's position stand on creatine safety concludes it is well tolerated and safe for healthy people regardless of age. Paired with resistance training, it can help maintain muscle mass and strength, both strongly linked to healthy aging. A typical dose is 3–5 grams per day.
Omega-3s and vitamin D: what the VITAL trial found
The VITAL study followed more than 25,000 U.S. adults for about five years. According to the VITAL study findings, omega-3 fish oil produced an 8% reduction in major cardiovascular events that was not statistically significant. Harvard Medical School reports omega-3s did reduce heart attacks but did not affect stroke or cancer risk. Vitamin D did not reduce major cardiovascular events or overall mortality in generally healthy adults, according to the published principal results.
The takeaway: these are reasonable supplements for specific needs, such as low fish intake, high triglycerides or a documented vitamin D deficiency, rather than universal anti-aging pills.
NAD+ precursors: promising, not proven
NAD+ is a molecule involved in energy metabolism that declines with age. Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) raise NAD+ levels. A randomized trial in middle-aged and older adults showed NR was well tolerated and boosted NAD+ metabolism. However, a 2023 review found oral NR has shown few clinically relevant effects in humans and cautioned that its benefits are often exaggerated.
CoQ10
CoQ10 helps cells produce energy. Levels drop with age and can be lowered by statin medications. Some people taking statins use CoQ10 for muscle aches, though study results are mixed.
The real longevity stack
The interventions with the strongest evidence aren't in a bottle: regular exercise (especially strength training), quality sleep, not smoking, a mostly whole-food diet, and managing blood pressure, blood sugar and cholesterol with your clinician. Supplements are a supporting act.
How to approach longevity supplements
- Get baseline labs (such as vitamin D, lipids and HbA1c) so you're treating real needs.
- Prioritize supplements with solid human evidence.
- Choose third-party-tested, practitioner-grade brands.
- Reassess with your clinician every 6–12 months.
Learn more in our Longevity & Anti-Aging Guide.
Talk to your clinician first
This article is for education only and is not medical advice. Check with your healthcare provider before starting a supplement, especially if you are pregnant, nursing, take prescription medication, or have a medical condition.