Longevity Supplements: Evidence-Based Review 2026

Longevity Supplements: Evidence-Based Review

Which supplements actually have scientific backing for anti-aging?

Tier 1: Strong Evidence

#### NMN (Nicotinamide Mononucleotide)

**Dose**: 250-1000mg daily

**Evidence**: Raises NAD+ levels, improves metabolic health

**Studies**: Multiple human trials showing benefits

**Cost**: $30-60/month

#### Resveratrol

**Dose**: 150-500mg daily

**Evidence**: Activates sirtuins, anti-inflammatory

**Studies**: Mixed results, better with piperine

**Cost**: $15-30/month

#### Metformin

**Dose**: 500-1500mg daily (prescription)

**Evidence**: Reduces aging markers, may extend lifespan

**Studies**: TAME trial ongoing

**Cost**: $10-30/month (generic)

Tier 2: Promising Evidence

#### Rapamycin

**Dose**: 3-6mg weekly (prescription)

**Evidence**: Extends lifespan in animal models

**Studies**: Human trials limited but promising

**Cost**: $50-100/month

#### Spermidine

**Dose**: 1-5mg daily

**Evidence**: Promotes autophagy, improves memory

**Studies**: Epidemiological and animal data

**Cost**: $20-40/month

Tier 3: Supportive Evidence

#### Vitamin D3

**Dose**: 2000-5000 IU daily

**Evidence**: Immune function, bone health

**Cost**: $5-10/month

#### Omega-3 (EPA/DHA)

**Dose**: 2-3g daily

**Evidence**: Anti-inflammatory, cardiovascular

**Cost**: $15-25/month

#### Magnesium

**Dose**: 200-400mg daily

**Evidence**: Sleep, muscle function, blood pressure

**Cost**: $10-15/month

Important Notes

1. Consult a doctor before starting any supplement

2. Quality matters - choose third-party tested brands

3. Supplements complement, not replace, healthy lifestyle

4. Individual response varies based on genetics

Key Takeaways

1. NMN and resveratrol have the strongest evidence

2. Metformin shows promise but requires prescription

3. Basic supplements (D, omega-3, magnesium) are foundational

4. Lifestyle factors are still most important

Longevity Supplements: Evidence-Based Review 2026