Supplements
Which Supplements Are Actually Worth Taking for Longevity?
Short answer
The supplements with the strongest human evidence base are the unglamorous ones: vitamin D where deficient, omega-3, magnesium, creatine, and protein if intake is low. Compounds marketed specifically as anti-aging — NR, NMN, resveratrol — have interesting mechanistic data but limited human outcome evidence. No supplement substitutes for sleep, training and nutrition.
Tier 1 — well-supported, usually for correcting a deficit
- Vitamin D when a blood test shows low status.
- Omega-3 (EPA/DHA) when dietary fish intake is low.
- Magnesium, commonly under-consumed; glycinate and citrate differ in tolerance and use case.
- Creatine monohydrate, one of the most studied ergogenic aids, with emerging data in women and older adults.
- Protein supplementation when total daily intake falls short.
Tier 2 — plausible, thinner human evidence
- Nicotinamide riboside (NR) and NMN: reliably raise NAD+ markers; outcome data in humans remain limited.
- Taurine: strong animal data, early and limited human evidence.
Before you buy anything
Test first where a test exists, prefer third-party-tested products, and discuss interactions with your clinician — particularly if you take prescription medication.
More answers
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