Best Longevity Supplements for Healthy Ageing

Although ageing is inevitable, how you age is not. The choices you make today in what you eat, how you move, and the supplements you take affect your cellular health, energy levels, and quality of life years from now.

This guide focuses on longevity supplements that support healthspan, the years you live in good health, rather than just extending lifespan. We've examined supplements backed by human clinical trials and identified the health markers that may improve when you take them.

What you need to know: No supplement has been proven to extend human lifespan in controlled trials. However, certain nutrients support healthspan by helping manage inflammation, supporting cellular energy production, and protecting against age-related decline. The goal is to maintain vitality, mental clarity, and physical capability throughout your years.

What Happens as We Age

Understanding the basics helps explain why certain longevity supplements may help.

As we age, four key processes decline:

• Energy production slows - The power plants in your cells (mitochondria) become less efficient. This affects everything from how energetic you feel to how well your brain works.
• DNA damage accumulates - Your cells cannot repair the damage as quickly as it builds up, contributing to age-related decline.
• Inflammation increases - Even without an injury or infection, low-level inflammation rises throughout your body. This "background" inflammation is a factor in many age-related concerns.
• Cellular structures wear down - The protective caps on your DNA (called telomeres) get shorter each time cells divide. Shorter caps mean older cells.

These changes start earlier than most people realise. Certain nutrients can support these processes and potentially slow the age-related decline. Longevity supplements can support these processes and assist with healthy ageing.

Before starting any supplements, understand where you currently stand. Everlab's comprehensive blood testing reveals key biomarkers, including inflammation levels, metabolic health markers, and nutrient deficiencies. This provides a baseline instead of guessing the supplements your body needs.

The 10 Best Longevity Supplements (Backed by Science)

All the longevity supplements we have listed here are based on research strength, participant numbers and measurable health benefits.

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1. Omega-3 Fatty Acids (EPA & DHA)

They are essential fats found in fatty fish that your body cannot produce on its own. Among longevity supplements, omega-3s have one of the strongest evidence bases. They are:

• EPA (eicosapentaenoic acid) - Supports inflammation management
• DHA (docosahexaenoic acid) -Critical for brain function

You'll find them in salmon, mackerel, sardines, and quality fish oil supplements.

Higher blood omega-3 levels were associated with increased life expectancy in observational studies, an effect comparable to the life-shortening impact of smoking.

Studies involving over 50,000 participants demonstrate that omega-3 supplementation:

• Assists in maintaining triglyceride levels
• Supports healthy blood pressure
• Supports heart health
• Reduces the risk of cardiovascular events

How They Support Healthy Ageing

• Brain health: Your brain is 60% fat, with DHA as a major structural component. Omega-3s support cognitive function and help maintain mental clarity with age.
• Cardiovascular health: Assists with maintaining healthy arteries, healthy cholesterol ratios, and supporting blood vessel function, which is critical for heart health.
• Inflammation: Omega-3s help manage chronic inflammation, measured by hs-CRP (C-reactive protein), a biomarker for age-related health.

Which Health Markers Improve

When you retest your blood work after 8-12 weeks, you may see:

✓ Improved inflammation markers

✓ Better cholesterol levels (lower triglycerides)

✓ Improved blood pressure

2. Vitamin D3

A hormone-like vitamin your body produces when sunlight hits your skin. It is essential for bone health, immune function, and cellular health.

Many people do not get enough, even in sunny places, because they:

• Work indoors most of the day
• Use sunscreen regularly
• Live at higher latitudes during winter
• Have darker skin (needs more sun to make the same amount)

Research shows Vitamin D3 supplementation (2,000 IU daily) supports telomere maintenance as observed in 1054 participants over 4 years. This study suggested a significant impact on slowing cellular ageing markers.

How it Supports Longevity:

• Cellular protection - Helps support your protective DNA caps from shrinking. This is a direct measure of cellular ageing that we track in longevity biomarkers.
• Immune function - Supports immune system health and helps reduce the risk of respiratory infections.
• Bone health - Essential for calcium absorption and maintaining bone density
• Metabolic health - Supports healthy glucose metabolism and insulin sensitivity
• Inflammation control - Helps manage chronic inflammation levels throughout the body.

Which Health Markers Improve

Testing 4-8 weeks after starting vitamin D typically shows:

✓ Vitamin D levels increase to healthy ranges (25-OH vitamin D)
✓ hs-CRP may decrease (inflammation)
✓ Your cells age more slowly (telomeres stay longer)
✓ Blood pressure support

3. NAD+ Boosters (NMN and NR)

NAD+ (nicotinamide adenine dinucleotide) is a molecule every cell in your body needs to produce energy and repair DNA.

By middle age, your NAD+ levels drop to about half of youthful levels.

Two supplements can boost NAD+:

• NMN (nicotinamide mononucleotide)
• NR (nicotinamide riboside)

Both are forms of vitamin B3, which help your body make more NAD+.

According to longevity research, older adults taking 250 mg NMN daily for 12 weeks experienced:

• Significantly increased blood NAD+ levels (2.57-fold increase)
• Improved muscle strength
• Better physical performance

NMN supplementation is generally considered safe and well-tolerated at doses up to 900 mg daily, with optimal clinical efficacy observed at 600 mg daily.

Which Biomarkers Improve

Testing after 4-12 weeks typically shows:

✓ NAD+ blood levels increase significantly
✓ Better physical performance
✓ Improved muscle strength
✓ More flexible arteries

Notably, these supplements are newer and do not yet have 10+ years of safety data. Studies up to 12 months show they are safe at doses up to 900 mg daily. However, the long-term effects beyond this timeframe are still being studied.

4. Magnesium

It is an essential mineral involved in over 300 biochemical reactions in your body. Approximately 50% of people do not get enough from diet alone. Magnesium-rich foods include leafy greens, nuts, and seeds.

Higher dietary magnesium intake is associated with reduced mortality risk across all causes. Also, magnesium supplementation supports healthy blood pressure, with effects comparable to those of some medications.

How it Supports Longevity:

• Energy production - Essential for cellular ATP production, which is your cells' energy currency.
• DNA repair - Required for DNA synthesis and repair processes.
• Metabolic health - Improves insulin sensitivity and helps manage blood glucose levels.
• Cardiovascular health - Supports healthy blood pressure and heart rhythm.
• Bone health - Works with calcium and vitamin D to maintain bone density.
• Sleep quality - Promotes relaxation and supports quality sleep when your body performs critical repairs.

Which Health Markers Improve

Testing 2-6 weeks after starting shows:

✓ Blood pressure may decrease
✓ Fasting glucose often improves
✓ Your body uses insulin more effectively
✓ Long-term blood sugar control (HbA1c) may improve
✓ Your sleep quality improves

Different Forms for Different Needs

• Glycinate: Gentle on your stomach, well-absorbed, and good for sleep
• Malate: May support energy and reduce muscle fatigue
• Threonate: This form may cross the blood-brain barrier better, potentially supporting cognitive function

5. Coenzyme Q10 (CoQ10)

A naturally occurring compound in every cell. It plays two roles:

• Supports cellular energy production in mitochondria
• Acts as a powerful antioxidant, protecting your cells from damage

CoQ10 levels decline with age, affecting energy and cellular health.

Therefore, CoQ10 supplementation has been shown to reduce cardiovascular events, improve heart failure symptoms, and enhance overall heart function.

How It Works

• Heart health - The heart is very energy-demanding. CoQ10 helps it pump more efficiently and improves exercise capacity.
• Cellular energy - Supports mitochondrial function throughout the body.
• Cell protection - Acts as an antioxidant, protecting cells from oxidative stress.

If you take statin medications for cholesterol, they can reduce your body's natural CoQ10 production. Supplementation may help counteract muscle-related side effects some people experience with statins.

Which Health Markers Improve

Testing 8-12 weeks later shows:

✓ CoQ10 blood levels increase
✓ Heart function markers may improve
✓ Exercise capacity is enhanced
✓ Oxidative stress markers decrease

6. Creatine

A naturally occurring compound in muscle cells that helps produce energy during physical activity. Its benefits extend beyond muscle performance to cognitive function and metabolic health.

With over 500 studies, creatine is one of the most researched supplements. The benefits extend well beyond muscle performance:

Cognitive benefits:

• 15% faster reaction times
• Improved memory (particularly in people with lower baseline levels)
• Better cognitive performance under stress

Physical benefits:

• Maintains muscle mass and strength
• Reduces age-related muscle loss (sarcopenia)
• Supports balance and reduces fall risk in older adults

Metabolic benefits:

• Improves glucose uptake during exercise
• Supports insulin sensitivity
• Helps manage blood glucose levels

Decades of research have confirmed the safety of creatine with minimal side effects at recommended doses.

Which Health Markers Improve

Testing 2-4 weeks later typically shows:

✓ Muscle strength increases
✓ Reaction time improves
✓ Blood glucose control is enhanced
✓ Lean muscle mass increases

You can track changes in muscle mass with a DEXA body composition scan.

Learn more about why muscle matters as you age.

7. Vitamin B12 (Methylcobalamin)

It's an essential vitamin for:

• Making red blood cells
• Keeping your nerves healthy
• Producing cellular energy
• Repairing DNA

Your ability to absorb B12 decreases as you age, making supplementation increasingly important. Less stomach acid production, digestive system changes, and medications (especially for acid reflux and diabetes) all reduce absorption.

B12 deficiency causes symptoms often mistaken for "normal ageing":

• Constant fatigue
• Mental fog and reduced cognitive function
• Nerve problems

Correcting this deficiency can reverse these symptoms and support your mental well-being.

B12 may influence telomere length. Adequate levels are associated with longer telomeres and better cellular vitality, potentially supporting a longer life.

Methylcobalamin is the active form that is absorbed better than the cheaper cyanocobalamin form found in many multivitamins.

What Improves

Testing 4-8 weeks later typically shows:

✓ B12 levels increase

✓ Homocysteine decreases (a marker of B12 status)

✓ Red blood count improves

✓ Cognitive function is enhanced if a deficiency was present

8. Quercetin

A plant compound found in onions, apples, and berries. It belongs to the class of compounds called flavonoids, which have antioxidant properties.

Quercetin supplementation:

• Significantly increases antioxidant levels
• Decreases oxidative stress markers
• May support healthy blood pressure

Research also explores quercetin as a senolytic, a compound that helps address cellular ageing.

How It Helps

• Antioxidant protection - Protects cells from harmful free radicals, reducing oxidative stress.
• Cardiovascular support - Helps maintain healthy blood pressure.
• Cellular Health - Shows promise for effects on cellular ageing processes.

What Improves

Testing 8-12 weeks later typically shows:

✓ CRP may decrease (inflammation)

✓ Blood pressure support improves

✓ Oxidative damage markers reduce

9. Resveratrol

A polyphenol found in red grapes, berries, red wine, and peanuts. It is known for its anti-inflammatory properties and antioxidant effects.

While early studies showed dramatic effects, human research shows benefits focused on cardiovascular health:

• Improved blood vessel function
• Support for healthy blood pressure
• Enhanced cardiovascular markers

Many beneficial compounds can be obtained from a diet rich in fruits, vegetables, and plant foods, providing resveratrol plus hundreds of other beneficial compounds working together.

Which Health Markers Improve

Testing 8-12 weeks later shows:

✓ Blood pressure support improves

✓ Your blood vessels function better

✓ Inflammatory markers reduce

10. Curcumin (From Turmeric)

The active compound in turmeric is a spice from the ginger family. It is known for its powerful anti-inflammatory and antioxidant properties.

Your body doesn't absorb regular curcumin well. Look for enhanced-absorption formulas combined with black pepper extract (piperine) or using liposomal delivery.

How It Supports Healthy Ageing

• Anti-Inflammatory: Modulates inflammatory pathways to help manage chronic inflammation.
• Antioxidant Protection: Protects cells from oxidative damage.
• Joint Health: Supports joint comfort and mobility.
• Cognitive Support: Helps maintain brain health with age.

What Improves After 8-12 Weeks

When you retest:

✓ Inflammation in your body decreases

✓Joint pain often reduces

✓ Cell damage from oxidation is reduced

How Can You Match These Supplements to Your Needs

Not everyone needs all these longevity supplements. Match them to your specific health goals and biomarkers based on testing and symptoms.

Also, it's necessary to speak with your doctor before starting any new supplements if you have pre-existing medical conditions or are taking medication. This is because high doses of certain supplements can cause adverse effects, including potential liver stress and hormonal imbalances.

Step 1: Start with Testing

Before you add any supplements to your routine, you need to understand your current health status first.

Everlab's longevity program combines:

• Advanced testing across 100+ biomarkers
• Personalised guidance from doctors with expertise in longevity science
• Targeted supplement recommendations based on your results
• Follow-up testing at 6 and 12 months
• All in a streamlined 4-hour assessment

What we assess:

• Cardiovascular health - Heart function, cholesterol, inflammation, and blood pressure - (markers that omega-3s, CoQ10, and magnesium directly influence.)
• Metabolic health - Glucose control, insulin sensitivity, HbA1c - (indicating whether NAD+ precursors or magnesium would help)
• Inflammatory status - hs-CRP and other markers, revealing if omega-3s, quercetin, or vitamin D are needed.
• Nutritional status - Vitamin D, B12, omega-3 index, magnesium - (the exact nutrients covered in this guide)
• Body composition - Muscle mass, visceral fat, bone density via DEXA - (showing whether creatine or protein supplementation would help)
• Hormonal balance - Markers affecting energy, mood, and metabolic health.

Based on your results, you receive a personalised action plan:

• Which supplements would actually help (versus which ones you do not need)
• Exact dosing recommendations
• Nutrition guidance beyond supplementation
• Exercise protocols tailored to your fitness level
• Lifestyle modifications specific to your biomarkers

Most importantly, you'll retest to see whether it's working. No guesswork, just measurable results.

Find out if Everlab's longevity program is right for you!  

Step 2: Master Lifestyle Fundamentals First

No supplement compensates for poor lifestyle choices.

• Regular Movement - Exercise affects every health marker. It's the most powerful intervention for healthy ageing.
• Quality Nutrition - A balanced diet rich in whole foods provides thousands of beneficial compounds. No supplement stack replicates this.
• Quality Sleep - When your body performs critical repairs. Poor sleep accelerates every marker of ageing.
• Stress Management - Chronic stress increases inflammation, impairs glucose metabolism, and accelerates cellular ageing.
• Social Connections - Strong relationships consistently predict better health outcomes and quality of life.

Step 3: Track Your Progress

• Start slowly - Add one or two longevity supplements at a time to monitor individual effects and identify any side effects.
• Be patient - Most supplements require weeks to months before measurable changes occur.
• Track objectively - Don't rely only on how you feel. Retest biomarkers after 3-6 months to see actual changes.
• Keep a log - Note dosage, timing, and any effects (positive or negative).

Step 4: Adjust Based on Results

• If biomarkers improve: Continue your strategy and maintain regular monitoring.
• If no change: Consider whether you're taking the right supplement at the right dose, or whether an underlying factor needs to be addressed.
• If biomarkers worsen: Stop that supplement immediately and consult your healthcare provider.

Important Considerations and Safety

1. Quality and Purity Matter

The supplement market is largely unregulated, which creates risks around product efficacy and safety. When choosing supplements:

• Look for third-party testing and certification
• Choose products from reputable manufacturers
• Verify that the product contains the stated amounts of active ingredients
• Check for contaminants and fillers

2. Start Low and Go Slow

When beginning any new supplement:

• Start with lower doses to assess how your body responds
• Introduce one longevity supplement at a time rather than starting multiple simultaneously
• Monitor for any adverse effects or changes in how you feel
• Allow adequate time (often 2-3 months) to assess effects before making changes

Conclusion

Longevity supplements support healthy ageing when chosen based on scientific research and matched to your individual needs. The key is understanding which biomarkers need support, choosing high-quality supplements, and tracking whether they're delivering better health outcomes.

Notably, no longevity supplements can replace the fundamentals of a balanced diet, regular movement, quality sleep, managing stress, and strong social connections. These lifestyle factors remain the foundation of a longer, healthier life.

When you combine solid lifestyle habits with targeted supplementation guided by testing, you optimise your body's natural processes, support cellular health, manage inflammation, and improve your quality of life as you age.

The difference between guessing and knowing lies in measurement. Test your biomarkers now.

Frequently Asked Questions

1. Can supplements extend lifespan?

No supplement has been proven to extend human lifespan in controlled trials. However, several show associations with living longer in population studies.

These supplements may improve healthspan (years lived in good health) by supporting inflammation management, supporting cellular function, and slowing age-related decline.

2. How long before I see results?

Depends on what you're measuring:

• A few weeks: Energy levels (if deficient in B12 or magnesium), mood (vitamin D)
• A few months: Inflammation markers (omega-3s), better blood sugar (magnesium), cardiovascular markers (CoQ10)
• Long-term: Changes in cellular ageing markers, body composition changes, and cognitive function

This is why testing matters. You can objectively track progress rather than guessing.

3. Do I Need all these Longevity Supplements?

No. The goal is to match supplements to your specific needs based on testing and symptoms. A personalised approach based on your biological age and biomarkers works better than taking everything.