Do longevity supplements work? Three doctors breakdown the ingredients for better skin, cognition, and health actually help to support your lifestyle and slow aging.
Aging is a privilege we should all enthusiastically embrace; but with all the longevity supplements, biohacking methods, anti-aging strategies, and injectable treatments swirling around, it’s easy to lose the plot.
When it comes to longevity, how we care for ourselves now is the biggest indicator of how we’ll age. “Clinically, healthy aging means keeping people active, mentally sharp, and able to fully participate in their lives for as long as possible,” explains physician and founder of Parsley Health Robin Berzin, MD. “Living longer without strength, mobility, or cognitive clarity isn’t a win.” The distinction between lifespan versus health span is an important one. “The goal with longevity isn’t just more time; it’s more quality time,” adds Dr. Berzin. Anti-aging supplements, then, focus not on looking better, but supporting you feeling better. Genetics play a role, of course, but not as much as you think. “Genetics are the dictionary, but behavior writes our story,” says board-certified physician and founder of LifeSpan Medicine Chris Renna, DO. “Behavior influences the epigenetic changes that play the biggest role in who we are and what we are able to do.” There are a few evidence-backed pillars of longevity science. “Physical activity , sleep quality, nutrition, and stress regulation remain the strongest levers we have to healthy aging, according to scientific research,” explains doctor and clinical advisor in aging research at King’s College University Michael Sagner, MD. “Most underestimate the power of the basics, including caring for your mental health and leading a fulfilling social life, and immediately jump to injections, infusions, and unproven ‘fancy’ interventions.” However, modern life, stress, and nutrition means we all may need a little extra help from time to time and the best longevity supplements can act as a support system to help fill in any nutritional gaps. If you want to embrace aging with open arms, but look and feel as good as humanly possible while doing it, we’ve tapped three doctors and longevity experts to dish on the best longevity supplements and strategies to support longer, healthier years. Best NAD+ Supplement For Longevity: Tru Niagen Pro Why We Love It: A favorite of many longevity experts, including Dr. Sagner, nicotinamide adenine dinucleotide supports virtually every major cellular function in your body. “While there is no one magic bullet to replace foundational behaviors like sleep and nutrition, elevating NAD⁺ with NR supplementation addresses aging at the cellular level and can meaningfully support healthy aging and overall vitality,” says Dr. Sagner. This capsule contains a patented ingredient called Niagen—which includes nicotinamide riboside , a unique form of vitamin B3 and precursor to NAD+ that’s clinically studied for its safety and efficacy in over 35 peer-reviewed published research papers. “Clinical research demonstrates the potential benefits of NAD+ support with Niagen on key health areas, including heart, brain, muscle, inflammation, immune health, cellular energy production and repair, and lifestyle stress management,” adds Dr. Sagner, who also is an advisor for Niagen Bioscience. Niagen, who also partners with highly regarded institutions like Mayo Clinic and Harvard, takes third-party testing seriously: 90% of their studies are independently-researched which means they’re conducted or funded by a third-party—so you can rest assured what’s in the bottle is stringently tested and safe. Key Ingredients: Niagen® Form: Capsule Dose: 2 capsules once a day More to know: NSF-certified, third-party tested, vegetarian, gluten-free, allergen-free Best Skin Supplement For Longevity: Ritual HyaCera Daily Skin Hydration Supplement Why We Love It: As we age, we naturally produce less hyaluronic acid—a key molecule with incredible moisturizing properties that’s important to keep skin hydrated, plump, and supple, support wound healing, cushion joints, and encourage tissue repair and regeneration. While we most often know about it as a topical—in serums or creams—you can also supplement with it orally for major skin benefits. This vegan capsule is powered by two clinically-studied vitamin complexes—Ceratiq® and Hyabest®—the latter which harnesses a bio-fermented, lower molecular weight hyaluronic acid, for smooth, plump, glowing skin. Key Ingredients: Hyaluronic Acid, glycolipids, ceramides Form: Capsule Serving Size: 1 capsule More To Know: Non-GMO Project verified, Clean Label Project certified, ClimeCo certified Best Resveratrol Supplement For Longevity: Thorne ResveraCel Why We Love It: Powerhouse antioxidant resveratrol is a master defender against free radicals associated with cellular aging throughout the body. It has also received recent buzz for its promising benefits that support healthy aging through multiple biological pathways—but it’s one small piece of the puzzle. This high-quality formula from Thorne pairs trans-resveratrol and quercetin phytosomes with NR, a precursor to NAD+ that can stimulate NAD+ production, to help support cellular energy and aging pathways. “It’s important to pick a science-backed NAD+ precursor if you decide to ‘boost’ your NAD+ levels,” says Dr. Sagner. “Nicotinamide riboside is a clinically studied NAD+ precursor that is the most effective because of its bioavailability.” Thorne also is rigorously tested and has worked with independent researchers at organizations such as Mayo Clinic and the National Institutes of Health to ensure its products are high performing, safe, and effective. Key Ingredients: Nicotinamide riboside hydrogen malate, quercetin phytosome, trans-resveratrol Form: Capsule Dose: 2 capsules More To Know: NSF-certified, GMP-verified, gluten-free, dairy-free, soy-free, third-party tested Best Omega-3 Supplement For Longevity: Orlo Active Omega 3 Why We Love It: Even those who aren’t following a vegan or vegetarian diet will love this algae oil. It’s a fantastic plant-based source of the omega-3s EPA and DHA to help reach your daily goals—something essential for better health. According to this 2021 study, most Americans aren’t meeting the recommended intake of omega-3s. “The most compelling evidence exists where supplements support functional outcomes, such as omega-3s reducing cardiovascular events or creatine preserving muscle strength and independence,” says Dr. Berzin. “Health span extension appears to occur when supplements like omega-3s are integrated into broader interventions that reduce frailty, metabolic disease, and cognitive decline.” Orlo’s algae is grown in Iceland using geothermal energy and extracted through a process that doesn’t use any harmful chemicals so you can rest assured you’re getting an omega-3 supplement that’s free of toxins, mercury, and solvents. Key Ingredients: Algae oil Form: Soft gel capsule Dose: 2 capsules More To Know: NSF-certified, ISO certified, Vegan Society registered, third-party tested Best Vitamin D Supplement For Longevity: Pure Encapsulations Vitamin D3 Why We Love It: Known as the sunlight vitamin, vitamin D is one of those nutrients that is hard to get enough of. Because it plays a role in bone health, immune resilience, muscle health, balancing inflammation, and more, Dr. Sagner says vitamin D has strong clinical evidence to support longevity and healthy aging if you are deficient. And research shows that we may not be getting enough, even through a balanced diet. “In the US around 40% of the population can be deficient, especially during the darker months of the year when there is less sunlight,” he says. This formula offers an ideal dose—1000 IU—of vitamin D3 to maintain daily vitamin D levels without any common allergens, artificial flavors, filler ingredients, or GMOs in the formula. Key Ingredients: Vitamin D, cellulose Form: Capsule Dose: 1 capsule daily More To Know: Non-GMO, gluten-free, soy-free, dairy-free, wheat-free Best Multivitamin Supplement For Longevity: Seed DM-02 Daily Multivitamin Why We Love It: Seed continues to make some of our favorite supplements thanks to their clean, effective formulations and rigorous third-party testing for safety and efficacy. This daily multivitamin delivers comprehensive help by providing 100% of the daily value for over 20 top essential minerals and vitamins to help bring overall balance to your daily diet. “A quality multivitamin can cover individual deficiencies of B vitamins and minerals like magnesium which support DNA synthesis, clear cognition, and in the case of magnesium, act as a catalyst in hundreds of enzymatic reactions,” says Dr. Renna. By using bioactive or bioavailable forms of these trace minerals and vitamins, it’s a fantastic choice for daily anti-aging support. Key Ingredients: Vitamins A, B, C, D3, E, K1, zinc, selenium, copper, chromium Form: Capsule Dose: 1 capsule per day More to Know: Tested for heavy metals and free of glyphosate and AMPA, formulated to comply with Prop. 65, and without gluten, soy, dairy, and corn Best Curcumin Supplement For Longevity: Designs For Health C3 Curcumin Complex Why We Love It: The active ingredient in turmeric, curcumin, has been shown to help manage and reduce inflammation, making it ideal for those looking to support longevity. “Curcumin deserves mention as studies show improved vascular function and lower inflammatory markers, less joint pain, and improvements in certain cognitive abilities in middle‑aged/older adults,” says Dr. Renna. This capsule contains three curcuminoids in an easy-to-take vegetarian capsule along with sunflower lecithin to enhance bioavailability and maximize absorption. Key Ingredients: Curcumin, bisdemethoxycurcumin, demethoxycurcumin Form: Capsule Dose: 1 capsule per day More To Know: Non-GMO, gluten-free, vegan, vegetarian Best CoQ10 Supplement For Longevity: Integrative Therapeutics CoQ10 Why We Love It: Antioxidants are crucial soldiers against oxidative stress and free radical damage. CoQ10, a naturally occurring antioxidant compound found in our bodies necessary for the production of cellular energy, is one of the most powerful forms. “Mitochondria are the “batteries” that provide energy to your cells and the really interesting supplements are those that can help improve mitochondrial function,” says Dr. Renna. “Coenzyme Q10 , when given to older adults and cardiac patients, shows improved mitochondrial function, exercise capacity, reduced fatigue, and some reduction in cardiovascular events.” Only one capsule a day is all you need for 100mg of CoQ10, making it easy to incorporate into your daily routine. Key Ingredients: CoQ10 Form: Capsule Dose: 1 capsule daily
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