Everyone wants to live a long, healthy life, and science is constantly uncovering new ways to support longevity. While lifestyle habits like exercise, sleep, and diet play a crucial role, supplements can provide an extra edge. But with so many options on the market, how do you know which ones are truly beneficial and which are just hype?

In this guide, we’ll break down the five best supplements for longevity—backed by research—and also highlight the ones that might not be worth your money.

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The 5 Best Supplements for Longevity

1. NMN (Nicotinamide Mononucleotide)

NMN is a popular supplement that boosts NAD+ levels in the body. NAD+ (nicotinamide adenine dinucleotide) is essential for cellular energy production, DNA repair, and overall metabolic function. As we age, NAD+ levels naturally decline, leading to decreased energy and increased signs of aging.

Benefits of NMN:

• Supports mitochondrial function (the powerhouse of cells)
• May improve energy levels and endurance
• Promotes DNA repair and cellular health
• Potential to extend lifespan (shown in animal studies)

How to take it: Most studies suggest a daily dose of 250-500 mg.

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2. Resveratrol

Resveratrol is a polyphenol found in grapes, red wine, and berries. It has powerful antioxidant properties and activates the SIRT1 gene, which is linked to longevity.

Benefits of Resveratrol:

• Fights oxidative stress and inflammation
• Supports heart health by improving circulation
• May mimic the effects of calorie restriction, which is linked to a longer lifespan

How to take it: A dose of 250-500 mg daily is commonly recommended, ideally taken with fat for better absorption.

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3. Omega-3 Fatty Acids (DHA & EPA)

Omega-3s are essential fats found in fatty fish like salmon and sardines. They play a major role in brain function, heart health, and reducing inflammation—all of which are crucial for longevity.

Benefits of Omega-3s:

• Reduces inflammation, a key driver of aging
• Supports brain function and may lower the risk of neurodegenerative diseases
• Promotes heart health by reducing triglycerides and blood pressure

How to take it: Aim for at least 1,000 mg of combined DHA and EPA per day.

Recommended product: Check out this best-selling Omega-3 supplement on Amazon

4. Coenzyme Q10 (CoQ10)

CoQ10 is a compound that helps generate energy in cells. It’s naturally produced by the body but declines with age. This supplement is particularly important for heart health and energy metabolism.

Benefits of CoQ10:

• Supports mitochondrial energy production
• Protects cells from oxidative damage
• May improve heart health and circulation

How to take it: A daily dose of 100-300 mg is ideal, preferably taken with a meal containing fat.

Recommended product: Check out this highly-rated CoQ10 supplement on Amazon

5. Vitamin D3 + K2

Vitamin D3 is essential for bone health, immune function, and reducing inflammation. When combined with Vitamin K2, it helps direct calcium into bones and away from arteries, preventing calcification.

Benefits of Vitamin D3 + K2:

• Supports immune health and reduces inflammation
• Enhances bone density and reduces fracture risk
• Helps regulate calcium levels for heart and bone health

How to take it: Most experts recommend 2,000-5,000 IU of Vitamin D3 and 100-200 mcg of K2 per day.

Recommended product: Check out this top-rated Vitamin D3 + K2 supplement on Amazon

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Supplements That May Not Be Worth Your Money

Not all supplements live up to the hype. Some are marketed as longevity boosters but lack solid scientific backing. Here are a few that may not be worth the investment:

1. Collagen Supplements

Collagen is great for skin and joint health, but taking it as a supplement doesn’t necessarily translate to better longevity. Your body breaks it down into amino acids, just like any other protein source.

Better alternative: Focus on getting enough protein from whole foods and take Vitamin C, which supports natural collagen production.

2. Multivitamins

While they may seem like a good insurance policy, most multivitamins contain synthetic forms of nutrients that aren’t as bioavailable. If you eat a balanced diet, you likely don’t need one.

Better alternative: Target specific nutrient deficiencies with individual high-quality supplements.

3. Antioxidant Megadoses

While antioxidants are beneficial, taking excessive amounts can interfere with your body’s natural defense mechanisms. High doses of vitamin E or beta-carotene, for example, have been linked to negative health outcomes in some studies.

Better alternative: Get antioxidants from whole foods like berries, leafy greens, and dark chocolate.

4. Testosterone or Growth Hormone Boosters

Some anti-aging products claim to boost testosterone or growth hormone levels, but most over-the-counter options don’t work as advertised. Plus, manipulating hormones without medical supervision can lead to unwanted side effects.

Better alternative: Focus on lifestyle habits like strength training, quality sleep, and stress management to naturally support hormone health.

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Final Thoughts

While supplements can be a powerful tool for supporting longevity, they work best when combined with a healthy lifestyle. Prioritize sleep, exercise, a nutrient-rich diet, and stress management as your foundation. Then, consider adding targeted supplements like NMN, resveratrol, omega-3s, CoQ10, and Vitamin D3 + K2 to support your long-term health.

Have you tried any of these supplements? What has been your experience? Let us know in the comments below, and check out more of our blog for health and wellness tips!