Longevity Supplements List | Overview 2024
Longevity supplements are dietary supplements aimed at slowing cellular aging and extending healthspan. This list provides an evidence-based overview of the most important compounds.
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Longevity supplements are dietary supplements aimed at slowing cellular aging and extending healthspan. This list provides an evidence-based overview of the most important compounds.
What Are Longevity Supplements?
Longevity supplements are compounds designed to slow biological aging, extend the healthspan, and reduce the risk of age-related diseases. They act through various biological mechanisms, including activation of sirtuins, inhibition of the mTOR pathway, reduction of oxidative stress, and support of mitochondrial function.
Research in the field of longevity medicine is growing rapidly. Many of the substances listed below are being investigated in clinical trials, while others have been used in evidence-based medicine for decades. It is important to emphasize that no supplement can replace a healthy diet and lifestyle.
List of Key Longevity Supplements
1. NAD+ Precursors
Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are precursors to NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme essential for cellular energy production and DNA repair. NAD+ levels decline significantly with age. Both substances are being intensively researched and show promising results in animal studies and early human trials regarding energy metabolism, muscle function, and cognitive performance.
2. Resveratrol
Resveratrol is a polyphenol found in red grapes, berries, and red wine. It activates sirtuins (particularly SIRT1), which are key regulators of cellular longevity. Resveratrol has antioxidant and anti-inflammatory properties and is being studied for its role in cardiovascular health and cancer prevention.
3. Quercetin and Fisetin (Senolytics)
Quercetin and Fisetin are flavonoids with senolytic activity, meaning they help eliminate senescent cells (old, dysfunctional cells that accumulate and promote chronic inflammation). Senescent cells are considered a key driver of biological aging. Quercetin is frequently studied in combination with the drug dasatinib in clinical trials.
4. Spermidine
Spermidine is a naturally occurring polyamine compound found in wheat germ, green peas, and aged cheese. It promotes autophagy, a cellular self-cleaning process that breaks down and recycles defective cell components. Increased autophagy is associated with extended lifespan across numerous model organisms.
5. Metformin (Off-Label)
Metformin is primarily an antidiabetic drug for type 2 diabetes, but it is increasingly studied in longevity research. It activates AMPK (AMP-activated protein kinase), inhibits the mTOR pathway, and reduces inflammatory markers. The large clinical trial TAME (Targeting Aging with Metformin) is currently investigating whether metformin can delay the onset of age-related diseases. Metformin requires a prescription.
6. Rapamycin (Off-Label)
Rapamycin (Sirolimus) is an mTOR inhibitor originally developed as an immunosuppressant. It is one of the most well-studied substances for lifespan extension in animal models. Clinical use in humans is currently off-label only and requires medical supervision due to its side effect profile. Rapamycin requires a prescription.
7. Omega-3 Fatty Acids
Omega-3 fatty acids (EPA and DHA), primarily from fish oil or algae oil, are among the most well-evidenced supplements available. They exert anti-inflammatory effects, protect the cardiovascular system, support brain function, and are associated with a reduced risk of age-related disease.
8. Vitamin D3 and K2
Vitamin D3 is essential for immune function, bone health, and the reduction of inflammatory markers. Deficiency is widespread in the aging population. Vitamin K2 (MK-7) is frequently combined with D3, as it supports proper calcium utilization and may help prevent arterial calcification.
9. Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body and plays a vital role in heart health, sleep quality, muscle function, and DNA repair. Magnesium requirements increase with age while dietary intake often declines.
10. Astaxanthin
Astaxanthin is a carotenoid antioxidant found in algae, salmon, and shrimp. It is regarded as one of the most potent natural antioxidants and is being studied for its protective effects against oxidative stress, skin health, eye health, and cognitive function.
11. Coenzyme Q10 (CoQ10) / Ubiquinol
Coenzyme Q10 is a cellular antioxidant and a critical component of mitochondrial energy production. Levels decline significantly with age. The ubiquinol form is considered more bioavailable. CoQ10 is especially recommended for individuals taking statins, which are known to reduce CoQ10 levels.
12. Alpha-Lipoic Acid (ALA)
Alpha-lipoic acid is a universal antioxidant that is both water- and fat-soluble, playing an important role in mitochondrial function. It supports the regeneration of other antioxidants such as vitamins C and E, and is used in conditions involving mitochondrial dysfunction and diabetic neuropathy.
13. Berberine
Berberine is a plant-derived compound from the barberry plant. Similar to metformin, it activates the AMPK pathway, exhibits blood-sugar-lowering properties, and shows anti-inflammatory and lipid-lowering effects. Berberine is sometimes discussed as a natural alternative to metformin, although the evidence base is less extensive.
14. Glycine and NAC (Glutathione Precursors)
Glycine and N-Acetylcysteine (NAC) are precursors to glutathione, the body's primary endogenous antioxidant. Studies show that the combination of both (GlyNAC) can raise glutathione levels, improve mitochondrial dysfunction, and positively influence various aging biomarkers.
15. Taurine
Taurine is a sulfur-containing amino acid found throughout the body that declines with age. More recent research (2023) suggests that taurine supplementation can extend lifespan in animal models and improve various health markers in humans.
Important Notes on Use
- Supplements do not replace medical treatment and should be discussed with a qualified healthcare professional.
- Dosage, bioavailability, and interactions vary considerably between substances.
- Not all results from animal or in-vitro studies can be directly translated to humans.
- Prescription substances such as metformin and rapamycin must only be taken under medical supervision.
- Quality and purity of dietary supplements vary greatly depending on the manufacturer.
References
- Lopez-Otin C. et al. - Hallmarks of Aging: An Expanding Universe. Cell, 2023. Available at: https://pubmed.ncbi.nlm.nih.gov/36599349/
- Barzilai N. et al. - Metformin as a Tool to Target Aging. Cell Metabolism, 2016. Available at: https://pubmed.ncbi.nlm.nih.gov/27304507/
- Kumar P. et al. - Taurine deficiency as a driver of aging. Science, 2023. Available at: https://pubmed.ncbi.nlm.nih.gov/37289866/
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