Evidence-Based Longevity Supplements
Supplements with the strongest human evidence for supporting healthy aging biology. Affiliate disclosure →
Aging is not a disease — but how you age is largely within your control. This hub covers the cellular mechanisms of aging and the evidence-based interventions that slow biological decline, preserve function, and extend healthspan.
Published in Cell (2023), these are the root biological processes that drive aging — and the targets of the most promising longevity interventions.
DNA damage accumulates faster than repair mechanisms can correct it — a core driver of cellular aging and cancer risk.
Protective caps on chromosomes shorten with each cell division. Short telomeres correlate with age-related disease and mortality.
Gene expression patterns drift with age. Epigenetic clocks like GrimAge are now the most accurate measures of biological age.
Protein quality control declines. Misfolded proteins accumulate — a defining feature of Alzheimer's, Parkinson's, and ALS.
The cellular recycling system slows with age, allowing damaged organelles and debris to accumulate inside cells.
Energy production declines, reactive oxygen species increase, and cellular signaling is disrupted — central to metabolic aging.
Senescent cells stop dividing but remain metabolically active, secreting inflammatory signals (SASP) that damage neighboring tissue.
Tissue regenerative capacity declines as stem cell pools deplete — slowing wound healing and organ maintenance.
Cell-to-cell signaling deteriorates. Chronic low-grade inflammation ("inflammaging") disrupts systemic coordination.
mTOR, AMPK, IGF-1, and sirtuins — the nutrient-sensing pathways — become dysregulated, driving accelerated aging.
Gut microbiome composition shifts with age, correlating with systemic inflammation, immune decline, and metabolic disease.
Inflammaging — low-grade, sterile chronic inflammation — is now recognized as a primary accelerator of virtually all age-related diseases.
Deep-dive articles on the interventions with the strongest evidence for extending healthspan.
The four evidence-based pillars that account for the majority of modifiable healthspan variance — ranked by effect size and practicality.
Sarcopenia begins in your 30s. The evidence showing muscle mass, strength, and grip are independent predictors of all-cause mortality.
Cardiorespiratory fitness outperforms every other modifiable risk factor in predicting all-cause mortality. Here's how to measure and improve it.
Chronic short sleep accelerates every hallmark of aging. The dose-response relationship between sleep duration and mortality risk.
NAD+ declines ~50% between 40 and 60. We review the clinical trial evidence for NMN and NR supplementation in humans.
Caloric restriction, fasting, and spermidine all activate autophagy — the cellular cleaning process that declines sharply with age.
Peer-reviewed studies forming the scientific foundation of our healthy aging content.
Landmark update expanding the hallmarks of aging from 9 to 12, incorporating dysbiosis, disabled macroautophagy, and chronic inflammation as primary drivers.
Epigenetic clocks based on DNA methylation can measure biological age more accurately than chronological age, predicting disease risk and lifespan independently.
Comprehensive review of biological age measurement tools: epigenetic clocks, proteomics, metabolomics, and composite scores. Each captures different dimensions of aging.
Chronic low-grade sterile inflammation ("inflammaging") is a common driver of cardiovascular disease, T2D, neurodegeneration, cancer, and frailty in aging populations.
Spermidine — found in wheat germ, aged cheese, and mushrooms — activates autophagy and extends lifespan across multiple model organisms, with promising human epidemiological data.
Among 4,676 women, greater adherence to the Mediterranean diet was significantly associated with longer leukocyte telomere length — a marker of cellular biological age.
Supplements with the strongest human evidence for supporting healthy aging biology. Affiliate disclosure →
Common questions about the science of healthy aging.
Resistance training, protein targets, creatine, and grip strength as longevity biomarkers.
VO₂ max, Zone 2 training, HRV, and cardiovascular disease prevention through exercise.
NAD+ precursors, senolytics, spermidine, and other compounds with longevity evidence.
