The science-backed compounds that support cellular health, energy production, and healthy aging.
Longevity science has moved from speculation to serious research. We now understand several key biological processes that drive aging — and targeted supplements can meaningfully support these pathways. The goal isn't just living longer, but staying healthier and more functional throughout a long life.
Scientists have identified core mechanisms that drive biological aging. Effective longevity supplementation targets these pathways:
NAD+ is essential for DNA repair, energy metabolism, and sirtuins — proteins that regulate aging. Levels drop dramatically with age. NMN and NR are the most researched precursors. Shown to improve energy, metabolism, and cellular repair. Dose: 250–500mg daily.
Found in red wine, resveratrol activates sirtuins and AMPK — key longevity pathways. Works synergistically with NMN/NR. Also supports cardiovascular health and blood sugar metabolism. Best absorbed with fat. Dose: 500mg daily.
Essential for mitochondrial energy production. Levels decline significantly after age 40. The ubiquinol form is far more bioavailable than standard CoQ10. Critical for anyone on statin medications, which deplete CoQ10. Dose: 200–400mg daily.
The most potent natural antioxidant known — 6,000x stronger than vitamin C for certain types of oxidative damage. Protects cell membranes, skin, eyes, and brain from free radical damage. Also supports cardiovascular and immune health. Dose: 8–12mg daily.
The longevity duo. D3 supports immune function, reduces inflammation, and is associated with reduced all-cause mortality. K2 directs calcium to bones rather than arteries, protecting cardiovascular health. Must be taken together. Dose: D3 4000–5000 IU + K2 100–200mcg.
Chronic inflammation accelerates aging across every system. High-quality omega-3s are the cornerstone of anti-inflammatory supplementation. Associated with reduced cardiovascular disease, cognitive decline, and all-cause mortality. Dose: 2–4g EPA/DHA daily.
Magnesium is involved in DNA repair, energy production, and hundreds of enzymatic processes that decline with deficiency. Low magnesium is linked to accelerated aging, cardiovascular disease, and cognitive decline. A foundational longevity mineral.
Collagen production declines 1% per year after age 25. Supplementing with hydrolyzed collagen peptides along with vitamin C (which is required for collagen synthesis) supports skin elasticity, joint health, and connective tissue integrity.
For a practical starting point: Vitamin D3 (4000 IU) + K2 (150mcg), Omega-3 (2g EPA/DHA), CoQ10 Ubiquinol (200mg), and Magnesium Glycinate (300mg). These four address the most common deficiencies and the highest-impact aging pathways. Add NMN and Astaxanthin as a premium upgrade.
Supplements extend the benefits of healthy habits but don't replace them. Time-restricted eating (intermittent fasting) activates many of the same autophagy pathways as longevity supplements. Zone 2 cardio exercise is the single most powerful stimulus for mitochondrial health. Sleep is when most cellular repair happens — 7–9 hours is non-negotiable for longevity.
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