Longevity Supplements

Longevity supplement research focuses on compounds that target the biological hallmarks of aging: NAD+ decline, cellular senescence, oxidative stress, and inflammation.

Updated 2026-06-10Content hub

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Longevity Articles & Research

What the Research Says

RCT · Trammell et al., 2016

NR raises blood NAD+ by 2.7× safely in middle-aged adults

250–500mg NR daily for 6 weeks significantly and safely raised circulating NAD+ levels, confirming oral NR as an effective NAD+ precursor in healthy adults.

PMID 28904226 →

Review · Madeo et al., 2018

Spermidine extends lifespan across model organisms

Spermidine supplementation extends lifespan in yeast, flies, worms, and mice via autophagy induction. Human epidemiological data links dietary spermidine intake with lower all-cause and cardiovascular mortality.

PMID 30006480 →

Review · Xu et al., 2018

Senolytic compounds (fisetin, quercetin) clear senescent cells

Fisetin and quercetin selectively eliminate senescent cells (zombie cells that secrete inflammatory signals) in animal models. Human pilot data shows transient reduction in senescent cell burden after intermittent fisetin dosing.

PMID 24778258 →

Review · Baur & Sinclair, 2006

Resveratrol activates SIRT1 and mimics caloric restriction

Resveratrol activates the NAD+-dependent deacetylase SIRT1, promoting similar gene expression patterns to caloric restriction in animal models. Human bioavailability is limited without micronized or NMX-enhanced formulations.

PMID 20876392 →

Product Recommendations

Tru Niagen Nicotinamide Riboside 300mg

ChromaDex — 90 Capsules

The most clinically validated NAD+ precursor. 12+ human RCTs. 300mg NR per cap. For adults 40+ wanting to address NAD+ decline.

4.5/5Check Price

Fisetin 100mg

Life Extension — 30 Vegcaps

100mg fisetin per serving. The most studied senolytic flavonoid. Emerging human pilot data. Conservative daily maintenance dose; some practitioners use intermittent high-dose protocols.

4.4/5Check Price

Trans-Resveratrol 500mg Ultra High Purity

Toniiq — 60 Capsules

500mg 98%+ trans-resveratrol per cap. Micronized for absorption. SIRT1 activator. Stack with quercetin for potential synergistic senolytic effect.

4.4/5Check Price

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Frequently Asked Questions

What are the most evidence-backed longevity supplements?

By current evidence: NR/NMN (NAD+ precursors, human RCTs), Omega-3 EPA+DHA (cardiovascular, inflammatory, muscle), Vitamin D3+K2 (mortality data, bone, immune), Magnesium (metabolic, sleep, all-cause mortality), Berberine (metabolic health, AMPK). More speculative: Spermidine, Fisetin, Quercetin, Resveratrol — strong mechanistic data, limited human RCT evidence.

What is the difference between NMN and NR?

Both are NAD+ precursors. NR (nicotinamide riboside) has more completed human RCTs (12+) showing sustained NAD+ elevation. NMN has emerging human data including a 2022 RCT. NR uses a passive transporter for absorption; NMN requires the SLCO4C1 active transporter. In practice, both effectively raise NAD+ — NR has more clinical validation, NMN has more anecdotal following.

What is a senolytic supplement?

Senolytics are compounds that selectively kill senescent cells — aged, damaged cells that stop dividing but resist apoptosis (programmed death) and instead secrete pro-inflammatory signals (the 'SASP'). Senescent cell burden increases with age and contributes to tissue dysfunction. Fisetin and quercetin are the most studied natural senolytics. Intermittent dosing (loading doses over 2–3 days per month) rather than daily supplementation is the studied protocol for senolytics.

At what age should I start longevity supplements?

NAD+ decline is measurable from ~35–40 and accelerates thereafter — NR/NMN is most relevant from 40+. Omega-3, vitamin D, and magnesium are beneficial at any adult age. Senolytic interventions (fisetin, quercetin) target processes that become significant from 50+. Sleep optimization, resistance training, and Zone 2 cardio have larger effect sizes than any supplement stack — prioritize those first.