Longevity supplements
what the science says about living longer and better
Anti-ageing is the fastest-growing areas in supplementation — and the most hyped. Here's what the human research actually supports, and what's still in animal studies.
Evidence, not hype
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Tier 1–3
Evidence grading
We show you the strength of each study
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No pop-science — real clinical data
A note on longevity research
Most longevity research is in model organisms (yeast, worms, mice). A compound extending lifespan in C. elegansby 50% is not evidence it will do the same in humans. We've flagged the evidence level for each supplement below — human RCT evidence is rare in this category.
Evidence tier key
Longevity nutrition: the earlier you start, the greater the return
Cellular ageing begins accelerating in your 30s. Nutrients like NAD+ precursors, omega-3, and vitamin D have the strongest mechanistic evidence for slowing mitochondrial decline — and the protective margin is larger when started early.
Source: Cell Metabolism 2022, NEJM Longevity Review
NAD+ precursors & cellular energy
NAD+ is a cofactor in 500+ enzymatic reactions. It declines 50% by age 50. Whether boosting it extends lifespan in humans is still unclear — but the mechanistic case is strong.
NMN (Nicotinamide Mononucleotide) 250–500mg
Direct NAD+ precursor. Human RCTs (David Sinclair's work, Keio University 2023) show increased NAD+ levels, improved insulin sensitivity, and gait speed in older women. Phase 2 trials ongoing. Sublingual may improve absorption. Tier 2–3 evidence currently.
NR (Nicotinamide Riboside) 300mg
Different entry point into NAD+ pathway. Earlier human data (Elysium Basis trials). Converted to NMN intracellularly before becoming NAD+. Some argue NMN is more direct. Both raise NAD+ — human longevity evidence still limited but mechanistically justified.
Niacinamide (Vitamin B3) 500mg
The budget NAD+ precursor. Less targeted than NMN/NR but raises NAD+ and has well-established safety. Best evidence for skin health (photoprotection) and kidney protection. Not as potent as NMN for NAD+ in specific tissues.
Senolytic & cellular protection
Senolytics selectively eliminate senescent ('zombie') cells that accumulate with age and drive inflammation.
Fisetin 100–500mg
Most potent natural senolytic identified in lab research. One human pilot trial (Mayo Clinic) showed reduced senescent cell markers. Typically used in pulses (2–3 days on, then off). Most promising natural senolytic with early human data.
Quercetin 500mg + Dasatinib (RX only)
Quercetin alone has modest evidence; in combination with dasatinib it shows strong senolytic activity in human trials. Dasatinib is prescription only — quercetin as a standalone has anti-inflammatory benefits even if weaker senolytic activity.
Resveratrol 500mg
Activates sirtuins (SIRT1) — same longevity genes activated by caloric restriction. Human evidence: mixed. Meta-analyses show improvements in glucose metabolism and inflammation in specific populations. David Sinclair continues to take it; the Mayo Clinic's human trials have been more cautious. Best with fat-containing meal (fat-soluble).
Pterostilbene 50–100mg
Resveratrol analogue with superior bioavailability (80% vs ~1% for resveratrol). Same sirtuin mechanism, more clinical promise. Less human data than resveratrol but pharmacokinetics are far more favourable.
Epigenetics & methylation support
Your DNA sequence barely changes with age — but how your genes are expressed (epigenetics) changes dramatically. Methylation supports this regulation.
TMG (Trimethylglycine / Betaine) 1–2g
Methyl donor. Supports methylation cycle — critical for DNA repair, homocysteine clearance, SAMe production. Well-tolerated, cheap, and a sensible adjunct to NMN (which may deplete methyl groups).
Methylated B complex (B6, B9, B12)
MTHFR gene variants (present in ~40% of the population) mean standard folic acid/B12 aren't efficiently converted. Methylcobalamin + methylfolate bypass this. Homocysteine is a strong cardiovascular and dementia risk marker.
Taurine 2g
June 2023 Science study showed taurine supplementation reversed several ageing markers in mice and primates. One of the most interesting recent human ageing studies — taurine declines 80% by old age. Human longevity RCTs not yet complete but mechanistic case is strong.
Foundational longevity stack
The compounds with the strongest human evidence across multiple hallmarks of ageing.
Omega-3 EPA/DHA 2–3g
Telomere preservation studies, inflammation reduction (a major driver of 'inflammageing'), cardiovascular protection with strong human evidence. Not flashy but arguably the most evidence-backed longevity supplement.
Vitamin D3 4,000 IU + K2 100mcg
Low D3 associated with all-cause mortality in population studies. K2 MK-7 prevents arterial calcification at high D3 doses. Bone, immune, cardiovascular — the D3+K2 stack earns its place.
Magnesium Glycinate 400mg
ATP production, DNA repair, and over 300 enzyme reactions. Over 50% of UK adults are below optimal. Deficiency accelerates biological ageing.
Creatine Monohydrate 5g
Emerging evidence for cognitive protection in older adults. Energy metabolism in neurons. Brain creatine declines with age — supplementation improves performance on cognitive tasks in older populations even without exercise.
Reality check — what to skip
The global anti-ageing supplement market is projected to exceed $90bn by 2030. That scale of money attracts extraordinary levels of misleading marketing.
Most commercial 'anti-ageing' supplements
Proprietary blends where no single ingredient reaches an evidence dose. The longevity space has some of the worst supplement marketing anywhere.
High-dose resveratrol supplements (1g+)
Higher doses show WORSE outcomes in some studies — J-curve dose response. 500mg is the dose with the most positive data.
Growth hormone precursors/secretagogues
Popular in anti-ageing clinics. Not food supplements — these are precursor hormones. Not stocked, and the evidence for lifespan extension vs cancer risk is unfavourable in some models.
Expensive telomere length tests
Telomere testing is not clinically validated. The measurement error of most consumer tests is larger than what supplements change. Save the money for the supplements themselves.
The 12 hallmarks of ageing — where supplements help
Lopez-Otin et al. (2023) describe 12 cellular mechanisms that drive ageing. The supplements above target specific hallmarks:
Genomic instability
Methylated B complex, TMG, Omega-3
Mitochondrial dysfunction
NMN, NR, Magnesium, Creatine
Cellular senescence
Fisetin, Quercetin, Resveratrol
Epigenetic alterations
TMG, Methylated B complex, Resveratrol
Chronic inflammation
Omega-3, Resveratrol, Taurine
Stem cell exhaustion
NMN, NAD+ precursors (indirect)
Longevity products
View all
Lions Mane Mushroom 1000mg — Cognitive
NAD+ Precursor — NMN 500mg
Hyaluronic Acid 200mg — Joint & Skin
Calcium + D3 + K2 — Bone Density Triple
Joint Complex — Glucosamine, Chondroitin & MSM
Colostrum Powder 500mg — Gut & Immunity
Psyllium Husk Powder — 5g Fibre Per Serving
Digestive Enzyme Complex — 18 Enzymes
The window to act is now
NAD+ decline is already underway in your 30s. The research consistently shows that earlier intervention produces better outcomes — not because of acute effect, but because you're preserving function before it degrades.
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Evidence-tiered, not hype-ranked
We show you the evidence tier for each ingredient. Most longevity supplement sites don't because Tier 3 doesn't sell as well as 'clinically proven'.
No underdosed proprietary blends
Every product lists individual ingredient quantities. We won't stock a longevity formula where NMN is at 25mg in a blend — that's 1/10 of the evidence dose.
Current research, not 2018 headlines
Longevity science is moving fast. We review the literature quarterly and update our pages when the evidence changes.
Where to start — a practical hierarchy
If you're new to longevity supplementation, the evidence supports a clear priority order. Don't start with NMN if you haven't addressed the foundations.
Foundation first
Vitamin D3+K2, Omega-3, Magnesium Glycinate
These have the strongest human evidence and address deficiencies that directly accelerate ageing. Most UK adults are deficient in all three.
Methylation support
Methylated B complex + TMG
Homocysteine elevation is one of the strongest modifiable risk factors for cardiovascular disease and dementia. Cheap, safe, high evidence.
NAD+ support
NMN or NR (with TMG as co-supplement)
Once foundations are covered. TMG is important as NMN may deplete methyl groups over time.
Senolytic protocol
Fisetin (pulsed 2–3 days/month) + Quercetin
Experimental tier — promising early human data. Discuss with a clinician if you have any underlying conditions.