Supplements with the Strongest Evidence
- Vitamin D: Essential for bone, immune, and metabolic health. Deficiency is common, especially in northern climates. Supplementation is linked to lower mortality and reduced risk of age-related diseases in those with low levels.
- Omega-3 Fatty Acids (EPA/DHA): Shown to reduce cardiovascular risk, support brain health, and lower inflammation. Best sourced from fatty fish or high-quality supplements.
- Magnesium: Important for muscle, nerve, and heart health. Supports sleep quality and may reduce the risk of chronic disease.
- Probiotics: Support gut microbiome diversity and may reduce inflammation, though benefits are strain-specific and best paired with a fiber-rich diet.
- Creatine: Well-studied for muscle health and cognitive support in older adults.
Supplements with Emerging or Mixed Evidence
- Nicotinamide Riboside (NR) & NMN: Boost NAD+ levels, which decline with age. Animal studies are promising, but human data is still limited.
- Resveratrol & Polyphenols: Antioxidants found in red wine and certain plants. Some evidence for cardiovascular and metabolic benefits, but effects in humans are modest.
- Berberine: May help regulate blood sugar and cholesterol, but long-term safety data is limited.
- Curcumin: The active compound in turmeric, with anti-inflammatory properties. Bioavailability can be an issue.
Supplements to Approach with Caution
- High-dose antioxidants (vitamin E, beta-carotene) have not shown consistent longevity benefits and may be harmful in excess.
- Unregulated or “anti-aging” blends often lack evidence and can interact with medications.
Science Spotlight
- Vitamin D & Mortality: Meta-analyses show reduced all-cause mortality in deficient individuals who supplement (ScienceDaily, 2021).
- Omega-3s & Longevity: Higher blood omega-3 levels are associated with longer life expectancy and lower cardiovascular risk (NCBI, 2018).
- NR/NMN & Aging: Human studies show increased NAD+ levels, but clinical benefits for longevity are not yet established (Lifespan.io, 2023).