# Longevity Supplements

Most supplements don't meaningfully extend lifespan, but a small Tier 1 group earns a place by fixing real deficiencies or supporting healthy aging once the basics are in: vitamin D, omega-3, magnesium, and creatine, roughly €40 to 65 per month in DACH. None of it beats exercise, food, sleep, and stress management. Test your blood markers first (25-OH vitamin D, Omega-3 Index, ferritin, B12), then supplement to the gap rather than guessing.

Anti-aging supplements: here is what the science actually says, and what it doesn't.

## On this page

- Do Supplements Actually Move the Longevity Needle?
- NAD+ Boosters: Are NMN and NR Worth It?
- Vitamin D: How Much Do You Actually Need?
- Omega-3: What Does the Evidence Show for EPA and DHA?
- Which Other Supplements Are Worth Knowing About?
- What Should You Avoid?

## FAQ

- What's the best single longevity supplement to start with?
- Are longevity supplements safe for the long haul?
- How much should I spend on supplements?
- Can supplements interact with medications?

## Sources

- Pacholec M, Bleasdale JE, Chrunyk B, et al.. (2010). SRT1720, SRT2183, SRT1460, and Resveratrol Are Not Direct Activators of SIRT1. Journal of Biological Chemistry. https://doi.org/10.1074/jbc.M109.088682
- Yousefzadeh MJ, Zhu Y, McGowan SJ, et al.. (2018). Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine. https://doi.org/10.1016/j.ebiom.2018.09.015
- Zhu Y, Tchkonia T, Pirtskhalava T, et al.. (2015). The Achilles' heel of senescent cells: from transcriptome to senolytic drugs (D+Q). Aging Cell. https://doi.org/10.1111/acel.12344
- Bhatt DL, Steg PG, Miller M, et al.. (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia (REDUCE-IT). New England Journal of Medicine. https://doi.org/10.1056/NEJMoa1812792
- Nicholls SJ, Lincoff AM, Garcia M, et al.. (2020). Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events: STRENGTH. JAMA. https://doi.org/10.1001/jama.2020.22258
- Harris WS, Tintle NL, Imamura F, et al.. (2021). Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies (FORCE consortium). Nature Communications. https://doi.org/10.1038/s41467-021-22370-2
- McBurney MI, Tintle NL, Vasan RS, Sala-Vila A, Harris WS. (2021). Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. American Journal of Clinical Nutrition. https://doi.org/10.1093/ajcn/nqab195
- Zhu H, Manson JE, Cook NR, Bekele BB, Chen L, et al.. (2025). Vitamin D3 and marine ω-3 fatty acids supplementation and leukocyte telomere length: 4-year findings from the VITamin D and OmegA-3 TriaL (VITAL) randomized controlled trial. American Journal of Clinical Nutrition. https://doi.org/10.1016/j.ajcnut.2025.05.003
- Demay MB, Pittas AG, Bikle DD, et al.. (2024). The 2024 Endocrine Society Clinical Practice Guideline on Vitamin D for the Prevention of Disease. Journal of Clinical Endocrinology & Metabolism. https://doi.org/10.1210/clinem/dgae290
- Nacarelli T, Lau L, Tang Y, et al.. (2019). NAD+ metabolism governs the proinflammatory senescence-associated secretome. Nature Cell Biology. https://doi.org/10.1038/s41556-019-0287-4
- Lv H, Lv G, Chen C, et al.. (2021). NAD+ Metabolism Maintains Inducible PD-L1 Expression to Drive Tumor Immune Evasion. Cell Metabolism. https://doi.org/10.1016/j.cmet.2020.10.021
- Fernandez ME, Bernier M, Price NL, Camandola S, Aon MA, ..., de Cabo R, et al.. (2025). Is taurine an aging biomarker?. Science. https://doi.org/10.1126/science.adl2116
- Marcangeli V, et al.. (2025). Experimental Evidence Against Taurine Deficiency as a Driver of Aging in Humans. Aging Cell. https://doi.org/10.1111/acel.70191
- López-Lluch G, Del Pozo-Cruz J, Sánchez-Cuesta A, Cortés-Rodríguez AB, Navas P. (2019). Bioavailability of coenzyme Q10 supplements depends on carrier lipids and solubilization. Nutrition. https://doi.org/10.1016/j.nut.2018.05.020
- EFSA NDA Panel. (2026). Safety of β-nicotinamide mononucleotide (NMN) as a novel food. EFSA Journal. https://doi.org/10.2903/j.efsa.2026.10007

_Full guide: https://longevity-china.com/en/guide/longevity-supplements_

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_Canonical: https://longevity-china.com/en/guide/longevity-supplements · Part of Longevity Cities · Updated 2026-06-22_