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15 Best Longevity Supplements in 2025 (Ranked by Evidence)

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We’re living in an exciting time for longevity research. Scientists have moved beyond basic theories about aging to understanding exactly how certain molecules can influence how our cells age.

Today’s advanced supplements aren’t just about filling nutritional gaps. They’re designed to work with your body’s own systems—supporting cellular health and natural regeneration at a deeper level.

But with so many products making bold claims, how do you know what actually works?

That’s why we’ve done the heavy lifting for you. We examined each supplement based on three important factors: the strength of its research backing, its proven safety record, and its measurable impact on health. 

What follows is a clear-eyed look at which supplements truly deliver on their anti-aging promises.

What are Longevity Supplements?

Image of a mature healthy woman jogging.

Longevity supplements are dietary products designed to optimize both lifespan and healthspan, focusing on maintaining vitality as we grow older. 

These supplements support the body’s natural defenses against age-related decline by providing specific nutrients that protect and nourish cells, tissues, and vital systems. They work by targeting key mechanisms of aging, such as reducing inflammation and combating oxidative stress.

As people grow older, certain nutrient gaps can emerge; longevity supplements help fill these gaps while strengthening the body’s resilience, ultimately promoting both physical and mental wellbeing throughout the aging process.

The best supplements are backed by peer-reviewed research, clinical trials, and most importantly, measurable biomarker changes that prove they’re doing what they claim. This is why testing is so critical. 

To help you navigate these choices, we’ve ranked 15 of the most popular longevity supplements based on scientific evidence.

Our Evidence-Based Ranking System

Image of a doctor conducting scientific research.

To separate real results from marketing hype, we’ve developed a rigorous, evidence-based ranking system. Each recommendation is carefully assessed based on:

  • Scientific Backing: The quality and depth of clinical trials and mechanistic studies.
  • Safety Profile: Comprehensive research ensuring long-term safety.
  • Effectiveness: Proven bioavailability to deliver real results.

Rating Criteria:

Overall Evidence Rating:

  • 5/5: Extensive human clinical trials with consistent results
  • 4/5: Multiple human trials with strong mechanistic understanding
  • 3/5: Limited human trials but strong preclinical evidence
  • 2/5: Primarily animal studies
  • 1/5: Limited scientific evidence

Safety Profile:

  • 5/5: Extensive long-term safety data with minimal concerns
  • 4/5: Good safety profile with some considerations
  • 3/5: Moderate safety profile with known interactions
  • 2/5: Limited safety data or significant interactions
  • 1/5: Safety concerns present

Bioavailability Score:

  • 5/5: Excellent absorption with proven delivery mechanisms
  • 4/5: Good absorption with established uptake
  • 3/5: Moderate absorption with some limitations
  • 2/5: Poor absorption requiring specific formulations
  • 1/5: Very poor absorption with significant limitations

The 15 Best Longevity Supplements Ranked

Woman scientist staring at model genome

Each longevity supplement is rated based on research quality and measurable cellular impact to help you make an informed decision.

Here is our full list of the best longevity supplements in 2025:

  1. Omega-3 Fatty Acids
  2. Magnesium
  3. Creatine
  4. Vitamin C
  5. NMN (Nicotinamide Mononucleotide)
  6. Nicotinamide Riboside (NR)
  7. Vitamin D
  8. Curcumin
  9. Fisetin
  10. Quercetin
  11. CoQ10
  12. Taurine
  13. Resveratrol
  14. Green Tea Extract (EGCG)
  15. GlyNAC (Glycine and N-Acetylcysteine)

1. Omega-3 Fatty Acids

Overall Evidence Rating: 5/5

Safety Profile: 4/5

Bioavailability Score: 4/5

Omega-3 fatty acids have been extensively studied for their potential impact on longevity and overall health. Research suggests that these fatty acids, particularly those derived from fish oils such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may contribute to a longer lifespan by influencing various health factors.

  • A 2021 study published in the American Journal of Clinical Nutrition found that higher blood levels of omega-3s were associated with a remarkable 4.7-year increase in life expectancy. This wasn’t just a minor statistical blip, as the study revealed that omega-3 levels in the blood were as potent a predictor of mortality risk as smoking.1
  • Omega-3s combat chronic inflammation, a major driver of age-related diseases. They also help maintain the integrity of cell membranes, particularly in the brain and retina.2
  • These fatty acids don’t just add years to life – they add life to years. Higher omega-3 levels correlate with improved cognitive function and a lower risk of dementia in older adults.3
  • The cardiovascular benefits of omega-3s are well-established. They reduce the risk of heart disease, stroke, and other cardiovascular events.4
  • But perhaps most intriguingly, omega-3s may influence the very markers of cellular aging. One meta analysis revealed an overall beneficial effect of omega-3 fatty acids on the length of telomeres – protective structures at the ends of chromosomes that naturally shrink as we age.5

Supplementation tips:

  • The research suggests aiming for an Omega-3 Index (a measure of omega-3s in red blood cells) above 8%.6
  • The best approach to obtaining omega-3s is through whole food sources.
  • Fatty fish are the ultimate source, with the American Heart Association recommending at least two 3-ounce servings per week.7
  • If choosing a supplement, aim for the highest quality available, as up to 50% of fish oil supplements exceed recommended oxidation limits.8

2. Magnesium

Overall Evidence Rating: 4/5

Safety Profile: 5/5

Bioavailability Score: 3/5

Known for its involvement in over 300 enzymatic reactions9, magnesium supports important processes like energy production, nerve function, and muscle contraction. Beyond these well-known roles, magnesium directly impacts cellular function and resilience.

  • A meta-analysis of 19 prospective cohort studies (1,168,756 participants) investigating total, dietary, and supplemental magnesium intake found that greater dietary magnesium was linked to reduced all-cause mortality.10
  • Another meta-analysis found that magnesium supplementation significantly lowers blood pressure in people with hypertension11, with effects comparable to or exceeding many standard treatments, making it a valuable tool for cardiovascular health.
  • A 2024 review in Nutrients shows magnesium to be a critical factor in mitigating age-related physiological decline by targeting multiple pathways involved in aging, from genomic instability to cellular senescence.12
  • Higher magnesium levels are linked to improved bone mineral density.13 In fact, maintaining adequate magnesium is as important as calcium in preventing age-related bone loss.
  • Magnesium supports metabolic health14 by boosting insulin sensitivity and regulating blood sugar levels. 
  • It can also improve sleep quality15 by reducing the time it takes to fall asleep and promoting more restorative rest.

Supplementation tips: 

  • While the RDA ranges from 310-420 mg daily for adults16, individual needs vary based on lifestyle factors and health status.
  • Though whole foods like nuts, seeds, and leafy greens provide bioavailable forms, supplementation is often necessary for achieving optimal levels. 
  • The most bioavailable forms of magnesium include glycinate, chloride, bicarbonate, malate, and citrate.

3. Creatine

Overall Evidence Rating: 4/5

Safety Profile: 5/5

Bioavailability Score: 5/5

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized in the body from amino acids.17 It supports energy production, particularly during high-intensity exercise, making it one of the most popular supplements among athletes and gym-goers. 

  • Over 500 peer-reviewed studies confirm creatine’s direct impact on strength and power output. Athletes consistently show 5-15% improvements in high-intensity performance18, making it the most reliable supplement for athletic capacity.
  • In studies with aging mice, creatine reduced markers of aging like lipofuscin accumulation and increased lifespan by approximately 9%19.
  • Creatine also helps reduce muscle damage markers20 after intense training, decreases inflammation, and significantly shortens recovery time.
  • Brain function improves measurably with creatine supplementation. Studies demonstrate 15% faster reaction times and improved memory21 in individuals supplementing with creatine, particularly those starting with lower baseline levels.
  • This nutrient also increases ATP availability in neurons22, potentially slowing the progression of various neurodegenerative conditions.
  • Metabolic benefits stand out clearly: creatine improves glucose uptake when combined with exercise23. It supports insulin sensitivity even in sedentary individuals.

Our Scientific Formulation: Our pharmaceutical-grade Creatine ATP powder delivers a precise 4-gram daily serving that research has shown optimal for both performance and longevity benefits. Each batch undergoes rigorous purity testing to ensure you receive the highest quality supplement for your health optimization journey.

4. Vitamin C

Overall Evidence Rating: 4/5

Safety Profile: 5/5

Bioavailability Score: 4/5

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that orchestrates numerous essential processes in your body.24 Research continues to uncover new ways this vitamin supports optimal health at the cellular level.

  • Observational data from 11,348 U.S. adults followed for a median of 10 years showed that men in the highest quartile of total vitamin C intake had notably lower all-cause mortality compared to those in the lowest quartile.25
  • The latest research in Nutrition Reviews revealed that Vitamin C systematically neutralizes harmful free radicals26, creating a powerful defense network throughout your body.
  • Vitamin C is also essential for immune function27. Data shows it boosts white blood cell production and improves their effectiveness, strengthening your body’s natural defenses.
  • Cardiovascular research reveals vitamin C’s direct impact on heart health. This nutrient helps maintain arterial flexibility and supports healthy blood pressure28 important for cardiovascular wellness.
  • Vitamin C plays a crucial part in skin health, too. It supports collagen production, promoting skin strength and regeneration29, and contributing to your body’s natural renewal process.
  • Additionally, vitamin C can triple iron uptake from plant sources30, making your nutrition more effective.

Supplementation tips:

  • For optimal health, adults should aim for 75-90mg of vitamin C daily31, with some evidence suggesting that higher amounts may provide additional benefits. 
  • The tolerable upper intake level is set at 2,000 mg per day to prevent potential side effects.
  • Consuming a range of vitamin C-rich foods ensures you meet these recommendations and support your overall health.

5. NMN (Nicotinamide Mononucleotide)

Overall Evidence Rating: 4/5

Safety Profile: 4/5

Bioavailability Score: 4/5

Nicotinamide mononucleotide (NMN) is a naturally occurring nucleotide that serves as a precursor to NAD+, an essential coenzyme involved in hundreds of cellular processes. As NAD+ levels decline with age, this depletion is tied to mitochondrial dysfunction, oxidative stress, and other hallmarks of aging. 

  • A 2022 randomized clinical trial found that daily NMN supplementation significantly increased blood NAD+ levels in middle-aged adults within 30 days. Participants also demonstrated improved physical performance in a six-minute walking test and maintained stable biological age markers compared to a placebo group, which showed signs of aging progression.32
  • Long-term NMN supplementation has been shown to delay frailty, improve gut health by enhancing intestinal barrier function, and extend lifespan in aging mice.33 These benefits were linked to increased expression of proteins like SIRT1 and reduced inflammation.
  • A 12-week study involving older adults revealed that NMN supplementation reduced arterial stiffness and improved muscle performance metrics like gait speed and grip strength34, suggesting its potential for combating age-related vascular and muscular decline.
  • In a study involving prediabetic women, NMN supplementation improved insulin sensitivity by 25% after just 10 weeks35. Participants also experienced improvements in muscle glucose uptake and overall glucose regulation.
  • Brain imaging studies show that NMN supplementation increases cerebral blood flow36 in regions related to memory and cognitive function.

Supplementation tips:

  • Typical doses range from 250 to 900 mg per day, depending on individual goals and health status.
  • Clinical trials have demonstrated that NMN is safe and well-tolerated at doses up to 900 mg daily.
  • For optimal absorption, sublingual or capsule forms are often recommended.

Our Scientific Formulation: Vitality ↑® NAD+ Booster combines pharmaceutical-grade NMN with synergistic ingredients like D-ribose and creatine monohydrate in a clinically validated formula. For best results, pair it with our Intracellular NAD® Test to measure your baseline levels and track your progress. Experience the difference that scientifically optimized NAD+ levels can make in your energy, metabolism, and cellular health.

6. Nicotinamide Riboside (NR)

Overall Evidence Rating: 4/5

Safety Profile: 4/5

Bioavailability Score: 4/5

NR is a derivative of vitamin B3 and another well-studied NAD+ precursor that supports cellular energy production and repair.

  • A study in Nature Communications showed that NR supplementation increased NAD+ levels by 60% in humans37, with the elevated levels sustained throughout supplementation. 
  • Research in Nature found that NR supplementation reduced arterial stiffness and lowered blood pressure38 in adults, independent of lifestyle changes.
  • A 21-day study on older adults demonstrated that NR supplementation lowered markers of inflammation, suggesting its potential to mitigate age-related chronic diseases.39
  • Preclinical research suggests that NR may help protect against neurodegenerative diseases like Alzheimer’s by enhancing NAD+-dependent processes.40
  • NR influences metabolic health as well. Studies show it improves insulin sensitivity and body composition41, supporting metabolic efficiency in aging individuals.

Supplementation tips:

  • Typical doses range from 250–1,000 mg per day, with 1,000 mg/day being well-tolerated in clinical studies.
  • NR is available as a standalone supplement or combined with other NAD+ precursors.

7. Vitamin D

Overall Evidence Rating: 4/5

Safety Profile: 4/5

Bioavailability Score: 3/5

Often called the “sunshine vitamin,” vitamin D plays an important role in calcium absorption, bone health, and immune function. Recent research has unveiled its potential impact on longevity and healthy aging.

  • A meta-analysis of 52 trials with 75,454 participants found that vitamin D supplementation was associated with a significant 16% reduction in cancer mortality.42
  • A systematic review of 25 randomized controlled trials (11,321 participants) demonstrated that vitamin D supplementation reduced the risk of acute respiratory tract infections.43
  • A study at the Buck Institute for Research on Aging revealed that vitamin D activation of longevity genes led to a 33% increase in median lifespan44 in C. elegans. Vitamin D actively prevented protein misfolding associated with neurodegenerative diseases like Alzheimer’s and Parkinson’s.
  • Vitamin D also acts as a master regulator of immune function, modulating inflammatory responses throughout the body.45
  • A systematic review shows that Vitamin D supplementation improves muscle performance and reduces fall risk in older adults.46

Supplementation tips: 

  • Vitamin D3 (cholecalciferol) is the preferred form for supplementation.
  • The RDA for adults 19-70 years is 600 IU (15 mcg) daily, increasing to 800 IU (20 mcg) for those over 70.
  • Many experts recommend higher doses, particularly for older adults or those at risk of deficiency. The Endocrine Society suggests 1,500-2,000 IU daily for adults over 19 years.47
  • Combining vitamin D with vitamin K2 may enhance its benefits for bone and cardiovascular health.
  • Regular monitoring of blood levels is recommended, as individual needs can vary widely based on factors like sun exposure, skin pigmentation, and age.

8. Curcumin

Overall Evidence Rating: 4/5

Safety Profile: 4/5

Bioavailability Score: 2/5

Curcumin, the vibrant yellow compound in turmeric, has been studied as a potent anti-aging agent with wide-ranging benefits for longevity and health. This golden spice, long used in traditional medicine, is backed by compelling scientific evidence for its role in promoting healthy aging.

  • A randomized, double-blind study found that curcumin supplementation (400 mg/day for 4 weeks) significantly enhanced sustained attention, working memory, and mood in healthy older adults aged 60-85.48
  • A 2023 study demonstrated curcumin’s ability to extend the lifespan of aging postmitotic cells, with maximal effects observed at lower concentrations, suggesting a hormetic response.49
  • Clinical trials demonstrate that curcumin can reduce inflammatory markers in arthritis patients50, showing comparable effectiveness to several anti-inflammatory medications. 
  • Curcumin has been shown to boost antioxidant enzyme activity by up to 300%51, creating a robust defense against oxidative damage and helping to reduce markers of cellular aging and stress.
  • A 12-week randomized controlled trial showed curcumin supplementation (2000 mg/day) improved vascular endothelial function in middle-aged and older adults52, potentially reducing the risk of age-related cardiovascular diseases.
  • An 18-month study revealed that curcumin supplementation (180 mg/day) significantly improved visual memory and attention in adults aged 51-84.53

Supplementation tips:

  • Effective doses in studies range from 80-2000 mg daily, with benefits observed even at lower doses.
  • Curcumin is poorly absorbed on its own. Look for formulations that enhance bioavailability, such as those combined with piperine or using liposomal delivery systems.
  • While generally safe, consult a healthcare provider before starting supplementation, especially if you have pre-existing conditions or are on medication.

Our Scientific Formulation: Our Extra Strength turmeric curcumin supplement combines 95% curcuminoids, Boswellia, ginger root, and quercetin—enhanced with piperine for maximum bioavailability. This research-backed combination provides comprehensive support for healthy aging and inflammation management.

9. Fisetin

Overall Evidence Rating: 4/5

Safety Profile: 4/5

Bioavailability Score: 3/5

Fisetin is a naturally occurring flavonoid found in various fruits and vegetables, particularly strawberries, apples, and onions. Fisetin has increasing interest in longevity research for its ability to eliminate senescent cells, or aging cells that contribute to tissue dysfunction and chronic inflammation.

  • A 2018 study published in EBioMedicine identified fisetin as the most potent senolytic among 10 flavonoids tested. The research demonstrated that fisetin treatment reduced senescence markers in multiple tissues and extended median and maximum lifespan.54
  • A 2023 study in Aging Cell revealed that intermittent fisetin supplementation improved arterial function in old mice by decreasing vascular cell senescence.55 
  • Laboratory studies show that fisetin boosts cellular antioxidant levels, enhancing glutathione production and activating the Nrf2 pathway.56
  • Studies on mice with Huntington’s Disease showed that fisetin administration delayed the onset of motor defects and increased lifespan by 30%.57
  • In a 2024 pilot study on healthy adults over 50 years old, 4 out of 10 participants experienced a reduction in biological age after fisetin supplementation.58
  • Brain imaging studies indicate that fisetin raises brain-derived neurotrophic factor (BDNF) levels by up to 40%59, supporting neuronal growth and survival.
  • Fisetin also reduces inflammatory markers through the inhibition of the NF-κB pathway.60
  • Cardiovascular studies also show that fisetin improves arterial flexibility by up to 25% and reduces oxidative stress markers in blood vessels by 30%.61

Supplementation tips:

  • Studies have used doses equivalent to 200-500mg daily for one week per month.
  • Look for high-quality supplements that ensure bioavailability, as fisetin’s absorption can be limited.
  • When considering supplementation, consult with a healthcare professional.

Our Scientific Formulation: The SenoAid™ senolytic supplement complex combines optimal-dose fisetin with synergistic compounds like quercetin and bromelain, enhanced with piperine for maximum bioavailability.

10. Quercetin

Overall Evidence Rating: 3/5

Safety Profile: 4/5

Bioavailability Score: 2/5

Quercetin is a flavonoid found abundantly in fruits and vegetables, known for its powerful antioxidant and anti-inflammatory properties. Research shows it is a promising candidate for supporting longevity and mitigating age-related diseases.

  • A systematic review highlighted that quercetin supplementation significantly increases total antioxidant capacity and decreases markers of oxidative stress.62
  • A meta-analysis indicated that quercetin supplementation could lead to significant reductions in systolic and diastolic blood pressure, supporting its role in preventing cardiovascular diseases.63
  • In another systematic review, quercetin has been shown to lower inflammatory markers, contributing to reduced joint pain and faster recovery in athletes.64
  • Long-term quercetin use has been associated with increased telomere length in elderly patients, indicating a potential geroprotective effect.65

Supplementation tips:

  • The typical dosage for quercetin supplementation ranges from 500 mg to 1,000 mg daily.
  • While dietary sources such as onions, apples, and berries are beneficial, achieving therapeutic levels through diet alone can be challenging; thus, supplementation may be necessary.
  • Quercetin’s bioavailability can be enhanced when taken with vitamin C or other compounds that support its absorption.

11. CoQ10

Overall Evidence Rating: 3/5

Safety Profile: 4/5

Bioavailability Score: 3/5

CoQ10 (Coenzyme Q10) is a naturally occurring compound found in every cell of the human body. The body produces CoQ10 naturally, but levels tend to decrease with age. It’s particularly concentrated in organs with high energy demands like the heart, liver, kidneys, and muscles.

  • A meta-analysis of 14 randomized controlled trials (2,149 participants) found that CoQ10 supplementation significantly reduced markers of inflammation and oxidative stress66, key factors in the aging process.
  • A landmark study published in JACC: Heart Failure demonstrated that long-term CoQ10 supplementation reduced major adverse cardiovascular events by 43% and all-cause mortality by 42% in patients with chronic heart failure.67
  • A 2018 review in Frontiers in Physiology revealed that CoQ10 supplementation can improve mitochondrial function and alleviate symptoms of aging.68
  • A randomized controlled trial demonstrated that CoQ10 supplementation improved insulin sensitivity and glycemic control in patients with type 2 diabetes.69
  • A double-blind, placebo-controlled study found that CoQ10 supplementation improved exercise capacity and reduced fatigue in elderly individuals.70

Supplementation tips:

  • Typical dosages range from 100-200 mg daily.
  • CoQ10 is fat-soluble, so taking it with a meal containing healthy fats can enhance absorption.
  • The reduced form, ubiquinol, may be more bioavailable than ubiquinone, especially in older adults.

12. Taurine

Overall Evidence Rating: 3/5

Safety Profile: 4/5

Bioavailability Score: 4/5

Taurine is an amino sulfonic acid that occurs naturally in the body, particularly in the brain, heart, and muscles. Unlike many nutrients, taurine’s impact on health extends far beyond its basic physiological roles, with mounting evidence suggesting it could slow the aging process and protect against chronic diseases.

  • A groundbreaking study published in Science revealed that taurine supplementation can dramatically slow aging in mice, increasing their lifespan by up to 12%.71 This translates to a potential 7-8 year extension in human terms.
  • Taurine’s most profound impact appears to be its ability to combat chronic inflammation and oxidative stress72 – two primary drivers of age-related decline.
  • A review in the journal Atherosclerosis found that Taurine reduces cholesterol levels and inflammatory markers73, potentially lowering the risk of heart disease. 
  • Neurologically, taurine can help reduce brain inflammation and oxidative stress74, potentially lowering the risk of neurodegenerative conditions like Alzheimer’s.
  • Large-scale studies have shown it can improve glycemic control, with participants experiencing significant reductions in fasting blood glucose and insulin levels.75

Supplement tips:

  • Taurine is generally considered safe, with the European Food Safety Authority setting an upper limit of 6g per day.
  • Taurine can be taken with or without food, with some studies suggesting improved bioavailability on an empty stomach.

13. Resveratrol

Overall Evidence Rating: 3/5

Safety Profile: 4/5

Bioavailability Score: 2/5

Resveratrol is a natural compound found in several plants, most notably in the skin of red grapes, red wine, peanuts, and some berries. It belongs to a class of compounds called polyphenols and functions as an antioxidant.

  • Research shows that resveratrol can lower blood pressure and improve endothelial function76, which is essential for maintaining healthy blood vessels.
  • Resveratrol exhibits strong anti-inflammatory properties77, which can help mitigate chronic inflammation linked to various diseases. 
  • It may also have anti-cancer properties by inhibiting cancer cell growth and promoting apoptosis (programmed cell death).78
  • Resveratrol can also protect against neurodegenerative diseases79 such as Alzheimer’s by reducing neuroinflammation and oxidative stress in the brain. 
  • Resveratrol supplementation could help manage blood glucose levels in individuals with type 2 diabetes.80

Supplementation tips:

  • The optimal dosage of resveratrol is not yet established, but most studies use doses ranging from 150 mg to 1000 mg per day.
  • Resveratrol has low bioavailability when taken orally, so look for supplements that enhance absorption, such as those combined with piperine.
  • Time-release formulations may provide more consistent blood levels throughout the day.

14. Green Tea Extract (EGCG)

Overall Evidence Rating: 3/5

Safety Profile: 3/5

Bioavailability Score: 3/5

EGCG or epigallocatechin gallate is the most abundant and potent catechin found in green tea extract, accounting for about 50-80% of the total catechins in green tea. It’s a natural polyphenol compound that acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals.

  • A study published in 2023 revealed that EGCG supplementation over 18 months increased median lifespan by approximately 25% in mice. This remarkable extension was accompanied by a 46.96% average lowered risk of death.81
  • EGCG has shown numerous cardiovascular health promoting activities and has therapeutic properties such as anti-atherosclerosis, anti-cardiac hypertrophy, anti-myocardial infarction, anti-diabetes, anti-inflammatory, and antioxidant.82
  • Green tea’s components, EGCG and its degradation products, promote neuronal differentiation and reduce stress, which may help suppress brain aging.83
  • EGCG consumption during aging strengthens systemic immunity, potentially alleviating age-associated issues in immunity and immunosenescence.84
  • There is also growing evidence that EGCG may inhibit cancer cell growth and induce apoptosis (programmed cell death)85 in various cancer types.

Supplementation tips:

  • For supplements: 200-400mg per day is generally considered safe for most healthy adults.
  • When consuming via green tea: 3-5 cups per day (providing roughly 200-500mg EGCG).
  • Avoid if you have liver problems or take medications affecting the liver.
  • Don’t exceed 800mg EGCG per day from all sources combined.

15. GlyNAC (Glycine and N-Acetylcysteine)

Overall Evidence Rating: 2/5

Safety Profile: 4/5

Bioavailability Score: 3/5

GlyNAC is a combination supplement containing glycine and N-acetylcysteine (NAC), two amino acids that play important roles in the body’s production of master antioxidant glutathione,. Research has shown that GlyNAC supplementation may help address age-related decline in glutathione levels and improve multiple hallmarks of aging.

  • GlyNAC supplementation in mice increases lifespan and improves age-associated defects, warranting further investigation.86
  • A randomized control trial found that older adults taking GlyNAC for 24 weeks experienced a marked increase in glutathione87, which is essential for combating oxidative stress and maintaining cellular health.
  • A 2021 study published in the Journal of Nutrition showed that GlyNAC supplementation corrected mitochondrial dysfunction in older participants, leading to improvements in energy production and overall cellular function.88
  • GlyNAC supplementation can improve brain health and cognitive decline in older adults and aged mice, potentially reversing cognitive decline and Alzheimer’s disease.89

Supplementation tips:

  • Taking glycine and NAC separately may not provide the same benefits as taking them together in the form of GlyNAC.
  • The optimal ratio of glycine to NAC is typically 1:1.
  • Most studies recommend starting with 600mg-1,200mg daily of GlyNAC.
  • Consult a healthcare provider before starting GlyNAC, especially if you have existing medical conditions or are taking medications.

How to Safely Choose an Anti-Aging Supplement

Picture of a woman holding anti-aging supplement.

Navigating the world of anti-aging supplements can feel like walking through a maze – there are so many options, each promising miraculous results. Choosing wisely is critical to protecting your health and seeing benefits.

First things first, do your homework. Look for supplements with ingredients backed by real scientific research. Think of it like choosing a personal trainer. You want someone (or in this case, something) with credentials and a track record of delivering results.

When you’re just starting out, go slow. Start with lower doses to see how your body responds. This approach helps you avoid potential side effects and gives you a chance to understand what works for your unique body.

Most importantly, be extra cautious if you’re taking other medications. Some supplements can interact in surprising ways with prescription drugs. A vitamin that seems harmless could potentially interfere with your heart medication or blood thinners. This is why consulting with a healthcare provider isn’t just a suggestion – it’s a necessity.

Your healthcare provider is your best support in this journey. They can provide personalized guidance based on your specific health history, current medications, and individual needs. They’ll help you navigate potential interactions and find the right supplement for you.

Lifestyle Factors for Better Aging

Picture of an old couple jogging.

While anti-aging supplements can be valuable tools in supporting your health, they’re most effective when integrated into a comprehensive wellness strategy. These targeted nutritional supports work best alongside a balanced diet, regular exercise, quality sleep, and mindful lifestyle choices. 

  • Regular Exercise: Both cardio and strength training improve muscle strength, endurance, and heart health while reducing the risk of chronic diseases.
  • Sleep Quality: Quality sleep is essential for the body’s repair processes, and cognitive function, and for reducing the risk of age-related diseases.
  • Stress Management: Techniques like meditation and deep breathing lower stress hormones, improve emotional well-being, and improve resilience.
  • Strong Social Connections: Maintaining close relationships and social networks is linked to longer life and better mental health.
  • Mental Challenges: Lifelong learning and intellectually stimulating activities help maintain cognitive function and reduce dementia risk.
  • Whole Food Diet: A nutrient-rich diet of whole foods supports overall health, reduces inflammation, and supports supplement effectiveness.

By approaching supplements as one piece of a holistic health puzzle, you can optimize their potential benefits and support your body’s natural aging process more effectively.

Your Personal Longevity Equation: Testing and Optimization

Image of a matured woman looking in the mirror.

Your biological age isn’t always the same as your chronological age. Modern science has revealed that genetic variations, lifestyle choices, and environmental exposures combine to create distinct patterns of cellular aging in each person. 

Understanding your personal biomarkers isn’t just helpful – it’s fundamental for optimization.

The AgingSOS® Advanced Panel provides deep insights through 22 critical cellular markers:

  • NAD+ metabolism: Essential for cellular energy production, DNA repair, and healthy aging mechanisms
  • Senescence markers: Identifying the accumulation of aging cells that affect tissue function
  • Inflammatory cytokines: Measuring cellular stress and immune system balance Discover our inflammation testing

These markers, combined with the AgeRate Epigenetic Age Test of DNA methylation patterns, create a comprehensive map of your biological age. This precise data reveals which areas of your cellular health need attention and allows for targeted interventions.

Rather than following generic health protocols, your test results enable the creation of a personalized optimization strategy. Each supplement, lifestyle modification, and intervention is chosen based on your unique biological data.

Transform your health journey from guesswork to science.

Discover Our At-Home Tests

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