Top 10 Supplements for Longevity

My top ten supplements for longevity are based on scientific evidence supporting their roles in cellular health, inflammation reduction, mitochondrial function, telomere length, and for disease prevention.

1. Nicotinamide Mononucleotide (NMN) / Nicotinamide Riboside (NR)

• • Boosts NAD⁺ levels, supporting DNA repair, mitochondrial function, and sirtuin activation.
  • May improve metabolism, muscle function, and cognitive health.

2. Omega-3 Fatty Acids (EPA & DHA)

• • Reduces inflammation, supports heart health, and protects brain function.
  • Linked to longer telomeres and reduced age-related disease risk.

3. Coenzyme Q10 (CoQ10) / Ubiquinol

• • Essential for mitochondrial energy production and antioxidant defense.
  • Supports heart health and reduces oxidative stress.

4. Curcumin (With Piperine for Absorption)

• • Powerful anti-inflammatory and antioxidant that activates longevity pathways (AMPK, sirtuins, Nrf2).
  • May protect against cancer, neurodegeneration, and cardiovascular disease.

5. Resveratrol

• • Activates sirtuins and AMPK, mimicking the benefits of calorie restriction.
  • Supports heart health, metabolism, and mitochondrial function.

6. Quercetin & Fisetin (Senolytics)

• • Removes senescent cells that contribute to aging and inflammation.
  • It may also enhance immune function and reduce age-related diseases.

7. Vitamin D & K2

• • Essential for bone health, immune function, and cardiovascular protection.
  • Vitamin K2 directs calcium to bones, preventing arterial calcification.

8. Magnesium

• • Supports mitochondrial function, DNA repair, and cardiovascular health.
  • Helps regulate inflammation and metabolic function.

9. Alpha-Lipoic Acid (ALA)

• • Boosts mitochondrial function and reduces oxidative stress.
  • May improve insulin sensitivity and neuroprotection.

10. DHEA (Dehydroepiandrosterone)

• • Supports hormonal balance, immune function, and metabolic health.
  • May help maintain muscle mass and cognitive function with age.

Additional supplementation is typically needed to address cardiovascular concerns, including hypertension, cholesterol, and nitric oxide production. Melatonin, Taurine, NAC and Methylene blue are also good. Note: supplements should always be taken in addition to a healthy diet.

 

References

Yoshino, J., Baur, J. A., & Imai, S. (2018). NAD⁺ Intermediates: The Biology and Therapeutic Potential of NMN and NR. Cell Metabolism, 27(3), 513–528. https://doi.org/10.1016/j.cmet.2017.11.002

National Institutes of Health. (n.d.). Omega-3 Fatty Acids – Health Professional Fact Sheet. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Mantle, D., Hargreaves, I., & Coenzyme, Q. (2000). Coenzyme Q10: Its role in health and disease. Part 4. Cardiovascular disease, angina, statin-induced myopathy and hypertension. Journal of Clinical Pharmacy and Therapeutics, 25(4), 259–268. https://doi.org/10.1046/j.1365-2710.2000.00309.x

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

Baur, J. A., & Sinclair, D. A. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nature Reviews Drug Discovery, 5(6), 493–506. https://doi.org/10.1038/nrd2060

Zhu, Y., Tchkonia, T., Pirtskhalava, T., Gower, A. C., Ding, H., Giorgadze, N., … & Kirkland, J. L. (2015). The Achilles’ heel of senescent cells: from transcriptome to senolytic drugs. Aging Cell, 14(4), 644–658. https://doi.org/10.1111/acel.12344

Schwalfenberg, G. K. (2017). Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health. Journal of Nutrition and Metabolism, 2017, 6254836. https://doi.org/10.1155/2017/6254836

Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832–839. https://doi.org/10.2174/138161210790883615

Packer, L., Kraemer, K., & Rimbach, G. (2001). Molecular aspects of lipoic acid in the prevention of diabetes complications. Nutrition, 17(10), 888–895. https://doi.org/10.1016/s0899-9007(01)00679-0

Rutkowski, K., Sowa, P., Rutkowska-Talipska, J., Kuryliszyn-Moskal, A., & Rutkowski, R. (2014). Dehydroepiandrosterone (DHEA): hypes and hopes. Drugs, 74(11), 1195–1207. https://doi.org/10.1007/s40265-014-0259-8