Medically reviewed by Patricia Mikula, PharmD
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-SupplementsLongevityExpertsRecommend-85d12c845853406a8d85bf3690b355f9.jpg "Person holding water and longevity supplements in palm of hand.")
- Studies on longevity supplements done in animals show promising results, but there’s limited evidence on their safety and effectiveness in humans.
- Factors like lifestyle, underlying health conditions, and even genetics can affect how longevity supplements work.
- The way longevity supplements are interpreted by the supplement industry for marketing purposes often differs from how scientists report them.
A 2025 McKinsey report found that up to 60% of people regard healthy aging as a very important priority. With many supplements now touted as a sure way to reverse aging and promote longevity, Health interviewed longevity experts (healthcare professionals or researchers who apply evidence-based strategies to help people live longer, healthier lives) to determine which supplements are actually worth considering and which are simply overhyped.
What Longevity Experts Actually Agree On
Many experts are divided as to what really works, or if they have any benefit at all. For some experts, the benefits of longevity supplements are more context-dependent, or depend on each patient's needs.
While consensus is rare, a few supplements consistently come up when we ask health professionals what can actually help.
1. Vitamin D
Some studies suggest that daily supplementation with about 2,000 I.U. of vitamin D can slow the rate at which your cells age.
Vitamin D deficiency has been found to be associated with an increased risk of age-related diseases such as Alzheimer’s disease, cognitive impairment, Parkinson’s disease, and cancer.
"Vitamin D is a well-supported supplement, although it is helpful mainly if you are actually deficient (which about 40% of Americans are),” Hillary Lin, MD, a Stanford-trained physician focused on longevity and co-founder of CareCore, told Health.
However, this is still an emerging area of research, and more evidence is needed.
2. Protein Supplements
Older adults tend to have an increased risk of muscle loss, which can affect physical function, increase hospitalization risk, and lead to a loss of independence.
Studies suggest that combining a protein supplements with an active lifestyle can help older adults build muscle mass. In addition, adding protein to your meal, especially plant protein, has been linked to a higher likelihood of healthy aging.
According to Lin, many people consume far less protein than needed to maintain or gain muscle mass. "Sarcopenia (age-related loss of muscle mass) is slow, silent, and starts earlier than people think."
3. Omega-3s
Although evidence is limited, some clinical trials suggest that omega-3s may slow biological aging (the age of cells) by up to four months, especially when combined with vitamin D and exercise.
“Omega-3s are my most frequent recommendation, given the anti-inflammatory benefits and support for cardiovascular health,” said Lin. She also noted that many people do not get adequate omega-3 from their diet alone.
That said, some studies report that although fish oil has benefits for healthy aging, it does not appear to slow aging or confer longevity benefits.
4. Magnesium
Magnesium deficiency is common in old age and may increase inflammation and free radicals, which have been associated with age-related diseases and the aging process.
Taking magnesium supplements to maintain an optimal magnesium balance can contribute to healthy aging. In animal studies, taking magnesium has been found to improve longevity, but this has not been established in humans.
However, Lin notes she personally recommends supplements such as magnesium to support healthy aging for some of her patients because they have “plausible mechanisms, meaningful human data, and low risk profiles."
Longevity Supplements That Experts Are Unsure About
According to Pravin Date, MD, a primary care physician at Kaiser Permanente in Southern California and a doctor at Alive Health, some longevity supplements may be overhyped. While these supplements have some interesting mechanisms for longevity and healthy aging, the evidence, especially regarding their benefits in humans, remains unclear.
1. NMN and NAD+ Boosters
Studies suggest that nicotinamide adenine dinucleotide (NAD+) helps produce energy, reduces oxidative stress, and prevents DNA damage.
As you get older, NAD+ levels decline, a trend linked to increased biological age and age-related diseases.
Some researchers suggest that increasing NAD+ levels with NAD+ boosters such as nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) can slow aging. However, there are not enough studies in humans to confirm its safety or effectiveness.
“Human trials are small and short. I'm not saying they don't work—we simply do not know yet,” said Lin.
2. Resveratrol
Resveratrol, a compound found in grapes, red wine, and blueberries, has also been shown in some studies to have antiaging effects, prolong health span, and prevent age-related diseases.
Some studies also suggest that they can protect against the harmful effects of ultraviolet radiation, which can accelerate aging and may also reduce wrinkles.
However, most of these studies were done in cells and animals. There are not enough studies examining the effects of resveratrol on increasing health span in humans.
“Resveratrol has been thoroughly disappointing in human trials despite extraordinary mouse data,” Lin added.
3. Berberine
Berberine has been reported to improve overall health by reducing inflammation, improving blood sugar and blood pressure levels.
While animal studies suggest that berberine significantly extends healthy lifespan, there is insufficient evidence to indicate that it has this effect in humans.
“Berberine is a bit of a gray zone. It has some metabolic benefit, but still not something I broadly recommend to patients,” Date said.
Lin said that berberine has robust metabolic evidence supporting its use, but its poor bioavailability and the quality of over-the-counter products may limit its effectiveness.
4. Ashwaganda
In Ayurvedic medicine and animal studies, ashwagandha has been reported to extend healthspan and promote healthy aging. However, there is no evidence to suggest that ashwagandha promotes longevity in humans.
“Ashwaghanda is the most nuanced of longevity supplements. There's some short-term data for cortisol and stress, but long-term safety data in diverse populations is thin,” Lin said.
