The Complete Guide To Longevity And Anti-Aging Supplements

Diet, exercise, and sleep are the big three of longevity, which will give you the vast majority of benefits. However, there is room for supplementation to fill in nutritional gaps, help you maintain healthy lifestyle habits, and compensate for issues that naturally arise as your body ages. 

In this guide, you will get a comprehensive overview of all the most popular longevity supplements suggested by anti-aging experts. We will put bias aside and solely focus on the research behind each compound, objectively evaluating if each healthy aging supplement lives up to the hype. 

Brief Overview And Ranking of Each Analyzed Supplement

1. Vitamin D3 + K2 - S Tier

2. Omega-3 Fatty Acids - S Tier

3. Magnesium - S Tier

4. Zinc - S Tier

5. GlyNac - A Tier

6. NAD+ Precursors - A Tier

7. CoQ10 - A Tier

8. Collagen - A Tier

9. Curcumin - S Tier

10. Creatine - S Tier

11. Taurine - A Tier

12. Berberine - A Tier

13. Melatonin - A Tier

14. ALA (Alpha-Lipoic Acid) - B Tier

15. MSM (MEthylsulfonylmethane) - B Tier

16. Garlic - A Tier

17. Extra Virgin Olive Oil - S Tier

18. Psyllium husk - S Tier

19. Ginger - A Tier

20. Cocoa flavonoids - A Tier

21. Apple Cider Vinegar - B Tier

22. Wheat germ - B Tier

Vitamin D3

Vitamin D is the body’s most important vitamin, which can be absorbed through food or produced when your skin is exposed to UV rays. The “sunshine” vitamin has many health benefits, including:

1. Immune system - It enhances the immune system, which offers protection from the risk of respiratory infections and autoimmune diseases.

2. Bone health - Vitamin D regulates calcium and phosphorus absorption, which is crucial for high bone density and strength and reduces the chance of developing osteoporosis. 

3. Muscle growth - Muscle tissues have vitamin D receptors, and supplementation with vitamin D has been shown to promote muscle growth in a diverse range of people.

4. Cardiovascular health - Vitamin D helps to lower PTH (parathyroid hormone) levels, which in turn can affect calcium levels in the body. Lowering PTH levels can lead to decreased calcium accumulation in arteries and increased calcium accumulation in the teeth and bones.

Why you may need to supplement with vitamin D:

1. Many people don’t get enough sun exposure - Many people spend their whole day indoors because they work in offices or remotely from home. The situation gets worse if you live in a country without much sunny weather. Furthermore, getting enough sunlight exposure is even harder if you have a darker complexion because the higher melanin levels in the skin reduce absorption rates. Finally, the risk is especially high for certain groups, like workers doing night shifts or people predisposed to skin cancers, which require them to keep sunlight exposure to the minimum.

2. Aging can make it harder to get enough vitamin D through the skin - Aging can lead to a reduced capacity of the skin to produce Vitamin D in response to sunlight exposure. This can be due to changes in skin composition and reduced efficiency of the skin's natural processes. For example, older people’s skin has fewer precursors for vitamin D synthesis, like 7-DHC. Since it’s not realistic to meet your needs through food sources, supplementation may be necessary.

How to safely take vitamin D:

1. The best vitamin D form -Vitamin D3 is preferable to D2 because the latter has a lower absorption rate. Vitamin D3 absorbs 1,7 times better than D2 because it’s a much more bioavailable form naturally used by the body. 

2. Тhe optimal levels of vitamin D - You may experience a decline in various health metrics when your levels drop below 50 nmol/l and lower. The desired levels are usually between 60-80 nmol/l. If you were previously deficient and you start supplementing, toxicity is very unlikely since you need to go above 100 nmol/l to experience adverse side effects, but you should track your levels every 3-6 months just in case.

3. The right Vitamin D dosage - Supplementation of 5,000 to 50,000 IU/day has been found to be safe. You may want to consider a higher dose of up to 10,000 IU per day if you currently have very low levels and suffer from chronic conditions that may impair absorption, like gut damage, chronic illnesses, and inflammation. For the general population, the recommended dose is 600-1000 IU per day, but some new studies suggest a dose of up to 2000 IU/day is more appropriate to maintain healthy levels. The debate on the “optimal” dosage is still going on, so your best bet would be to pick a dose, stick with it for a few weeks, see how it has affected your blood levels and other health biomarkers, and adjust accordingly.

4. Combine vitamin D3 with vitamin K2 (M7) - Take 100 mg of K2 for every 10,000 IU of Vitamin D3 you are taking. Vitamin D controls the circulation of calcium, allowing it to pass into the bloodstream, while K2 rechannels calcium into your bones and tissues. Taking the two vitamins together ensures the calcium in your body goes to the right places and reduces the risk of cardiovascular complications. Particularly for cardiovascular health and prevention of blood clotting, K2 (MK-7) is the most effective form because it stays active in the liver for much longer.

5. Combine vitamin D3 with magnesium - Vitamin D synthesis requires magnesium, which is why supplementation may be necessary since high doses of vitamin D can deplete your body’s magnesium reserves and lead to deficiencies. The risk is especially high since many people are already predisposed toward a magnesium deficiency due to poor dietary habits, nutrient depletion in the soil, etc. A rough rule of thumb is to take 100mg of magnesium for every 1000 IU/day, so the standard dose of 400mg should be enough when combined with magnesium sources from your diet if you take 4000-5000 IUs per day.

Omega 3 Fatty Acids

Omega 3 fatty acids are one of the most extensively studied nutrients with numerous well-documented benefits, including support for cardiovascular health, anti-inflammation properties, cognitive enhancement, and reduction in symptoms of various mental health disorders. 

The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA has anti-inflammatory properties and has been shown to support cardiovascular function. EPA has also been shown to support cardiovascular health and the immune system and reduce the risk of neurodegenerative disorders like dementia and Alzheimer's. DHA has unique benefits for eye health and cognitive function. They are all essential for a healthy body, so your focus should be getting a balanced amount of each instead of hyper-focusing on any in particular.

Why supplementing with omega-3s may be necessary:

• You don’t consume seafood in your diet - Following a strict vegetarian or vegan diet severely limits your sources for omega-3s, so supplementing with algae oil rich in omega-3s may be necessary. The same logic applies if you avoid fish and other seafood sources due to ethical reasons or concerns about plastic pollution, contamination, and heavy metal toxicity. You can get lots of alpha-linolenic acid (ALA) from nuts and seeds, but this is just one out of the three essential omega-3 forms. In general, unless you have won the genetic lottery, conversion of ALA to DHA and EPA is relatively poor, so supplementation to get enough EPA and DHA may be necessary. 

• You suffer from health conditions - For the general population, eating a few portions of nuts, seeds, and seafood throughout the week may be enough. However, you may need more if you suffer from cardiovascular issues, like high triglycerides, chronic inflammation, or certain mental health disorders, like ADHD and depression. Higher dosages may be beneficial because your body has a higher demand for the unique properties of omega 3s. According to the European Food Safety Authority, there haven’t been any serious issues and health complications reported by a dose of up to 5 mg of omega 3 supplementation per day, so taking more than the minimum of 1g per day appears to be safe in most cases. 

In conclusion, 500mg is the bare minimum required. For optimal health benefits, you may want to take between 1 to 3 g of EPA + DHA or up to 5 mg if you struggle with serious health conditions, like auto-immune disorders, chronic inflammation, and cardiovascular issues.

When you eat fish, you get omega-3s in various forms, including phospholipids, fatty acids, and triglycerides. Your primary concern should be to get a supplement with a high amount of DHA and EPA, no matter if its processed fish oil, cod liver oil, krill oil, or algae oil. Supplements high in DHA and EPA are more processed since triglycerides need to be broken down into ethyl esters and then converted back into "reformed", but their effectiveness seems to be pretty similar according to studies. 

Finding the right type of supplement will not happen at once, even if you spend hours looking for the perfect product. It’s best to pick a trustworthy brand that has a high EPA and DHA content at a reasonable price, then check your omega-3 3-fatty acid levels in a few weeks to see if the product actually works for you or not. While some benefits, like cardiovascular improvements, will not be visible, you can still make an estimate of a product’s effectiveness based on improvements in your skin, mood, memory, cognitive function, and energy levels. 

Magnesium

Magnesium is an essential nutrient serving as a key activator and co-factor in more than 600 body functions and reactions throughout the body, including regulation of neurotransmitters (brain chemicals), effective muscle contraction and relaxation, formation of new protein, cardiovascular support, and the effective conversion of food into energy. This is why, in regular doses, it’s one of the most popular and widely recommended longevity supplements, recommended by longevity experts like Rhonda Patrick, Petter Attia, and David Sinclair.

Why magnesium supplementation may be necessary:

The daily required dose of magnesium is between 400 to 450 mg, and studies show that up to 40% of Americans are suspected of not consuming enough magnesium. 

If you look at the highest food sources for magnesium (nuts, seeds, avocados, dark chocolate, dark leafy greens, whole grains), you will quickly realize that it’s relatively hard to get enough magnesium. Even if your diet is perfect, you may still struggle to get enough if you are also supplementing with vitamin D, which needs magnesium for absorption, and doing high-intensity or long-interval exercise regularly, which depletes magnesium and other minerals 10-20% more than usual.

How to choose the right magnesium supplement for you:

There are numerous forms of magnesium, including magnesium oxide, magnesium citrate, magnesium threonate, magnesium glycinate, magnesium malate, magnesium chloride, magnesium aspartate, and magnesium lactate. 

Some forms of magnesium are more bioavailable than others, which means you absorb a higher amount of the elemental magnesium within the pill. For example, citrate and glycinate are more easily absorbable than magnesium oxide, with an absorption rate of as low as 4%. If you want to increase your absorption of magnesium further, you may want to supplement with a B-complex and get enough B6 in particular.

The right magnesium supplement form for you will largely depend on your pre-existing conditions and the way your body reacts. 

If you are taking any medications, you will need to talk with a healthcare professional to figure out the most suitable form. If you are otherwise healthy, finding the best form will require experimentation to see how each type of magnesium makes your body and mind react. Magnesium carbonate, chloride, and gluconate may be excellent options if you struggle with constipation. If you don’t have any issues with your bowels and diarrhea is a concern, then magnesium glycinate may be a better option.

Your budget will be another factor to consider. Quality does seem more likely if you pay for a more expensive supplement, but that’s not always an option. For example, magnesium threonate has unique properties for cognitive function and sleep quality, but you may opt for magnesium glycinate if you are on a budget but still want to get better sleep by reducing your anxiety. 

Zinc

​​After iron, zinc is the second most abundant trace mineral in the human body, and it comes with numerous science-backed benefits. It keeps your immune system working by supporting the development of immune cells, aids tissue repair and healing, helps you to maintain optimal hormone levels, and has various antioxidant properties that protect your body from oxidative stress.

There are two primary reasons to supplement with zinc. First, you are on a diet that’s low on foods that are naturally rich in zinc. If you are avoiding meat (beef, chicken, turkey), seafood (oysters, shrimp, sardines), and dairy products, then you may need to supplement with a low dose of zinc to make sure you are meeting your daily needs. Second, zinc supplementation may be necessary if you do lots of physical training, especially if you do prolonged endurance training. 

Up to 40mg of zinc per day is within safe consumption, but the actual amount you need is between 8mg and 11mg per day, so your supplementation dose doesn’t have to be high. You can slightly increase/decrease the dosage depending on how physically strenuous your day/week has been. Zinc glycinate and picolinate are two of the most effective forms you can supplement because of their high absorption rate and low risk of side effects. Finally, if you supplement higher doses, make sure to add copper-rich foods or a copper supplement into your stack as well because zinc absorption will deplete your copper reserves as well. 

GlyNac

Glycine and NAC (N-Acetyl Cysteine) are taken together to form glutathione, the body’s strongest antioxidant, which keeps inflammation under control by neutralizing oxidative damage from free radicals. This potent antioxidant protects key body organs, especially the liver, heart, and kidneys. 

Glutathione is made from L-glutamic acid, Cysteine, and Glycine. Glutamine is abundant if you eat enough protein, but the other two nutrients are the limiting factor for the production of glutathione. Supplementing them together gives your body the building blocks it needs to make enough glutathione.

Why supplementing with GlyNac may be necessary when you get older:

Supplementing with GlyNac becomes necessary as you grow older because your body will likely become less efficient at producing glutathione naturally as you age. According to studies, those changes happen gradually and become more noticeable once you enter your 50s and 60s.

Furthermore, as your mitochondria grow older (the energy powerhouses of the body), they become less effective in creating energy while simultaneously creating more waste products and increasing oxidative stress as a result. Since chronic inflammation is more likely once you get older, supplementing with GlyNac can help you maintain high levels of glutathione, which will protect you from oxidative damage.

The hype around GlyNac is based on a small-scale study done on 61-80-year-old people for 16 weeks with a  100 mg/kg Glycine + NAC dosage, which is a very high dose to use. They saw reduced inflammation, oxidative stress, and blood pressure, enhanced nutrient sensing, and insulin resistance, and improved autophagy, strength, and muscle growth, among other benefits. Another small-scale study reached similar findings on glutathione levels being restored with consistent GlyNac supplementation. 

Why GlyNac is preferable to direct glutathione supplementation:

The most common question around GlyNac is: why can’t you directly supplement glutathione? 

Well, there are a couple of obstacles. 

First, studies have shown that oral pills containing glutathione were not effective in raising your body’s levels of powerful antioxidants. This is likely the case because the compound is unstable and gets broken down too quickly before it can be properly absorbed. While some glutathione supplements are designed with a coating to preserve the compound for longer, this solution doesn’t prevent the second problem.

It's optimal and healthy to give more flexibility for the cells to produce as much as necessary based on their local needs versus drowning them in glutathione. After all, antioxidants matter because they offer sufficient protection from excessive oxidative damage, not because we don’t want to experience any oxidative stress at all. Instead, we want to balance oxidants with antioxidants, which can best be done by giving your body the fuel it needs and leaving it up to your body to decide how much to use in a given moment and in any particular region.

How to maximize the production of glutathione using GlyNac:

It’s very important to note that studies on GlyNac have so far been small-scale, so there isn’t a consensus on an effective dosage that will lead to the most optimal anti-aging benefits. Standard NAC supplementation is 1 pill of 600mg, so you can take that with around a gram of glycine, but you can experiment with higher doses as long as you talk with a healthcare professional prior to increasing your intake. 

A safer route would be to increase your body’s ability to make the most out of your GlyNac dose. You can do that by including nutrient-dense foods and supplements for molybdenum, zinc and copper, selenium, and B-vitamins since they are involved in the proper absorption of NAC and may be needed as nutrients for the creation of glutathione. Some evidence suggests that milk thistle and gotu kola can also improve liver function, which can indirectly increase the absorption of GlyNac.

NAD+ Precursors (NR and NMN)

NAD+, or nicotinamide adenine dinucleotide, is vital in more than 200 metabolic processes. It is critical in energy production, DNA repair, gene expression, immune system health, nutrient signaling, and various other anti-aging processes. Healthy NAD+ is crucial for your health, but aging naturally reduces your body’s NAD+ levels, which can cause a deficiency. This can lead to some age-related diseases, like Alzheimer’s.

Our body produces NAD+ from five different precursors that are obtainable through diet: Nicotinamide Riboside (NR), Nicotinamide Mononucleotide (NMN), Nicotinic Acid (NA), Nicotinamide (Nam), and Tryptophan (TRP). NR, NMN, NA, and NAM are types of vitamin B3, while TRP is an amino acid. 

Currently, NR and NMN are the most effective among these precursors, requiring the least amount of energy to be absorbed and turned into NAD+. Once ingested, NMN is converted into NR in the body before it can be further metabolized into NAD+. NR, on the other hand, is directly incorporated into the NAD+ synthesis pathway. Similar to the situation with GlyNac, it’s preferable to supplement with the building blocks and give your body the fuel it needs because directly taking NAD+ isn’t as effective as the compound is much more unstable. 

Several clinical studies have shown that oral supplementation with NR or NMN boosts NAD+ levels in humans. A 21-day study involving 12 men with a median age of 75 showed that supplementing with 1 gram of NR daily increased NAD+ levels in skeletal muscle and reduced levels of inflammatory proteins. 

In a 30-day study on mice and a small group of individuals aged 45–60, NMN supplements notably lengthened telomeres, a process central to aging. There are also small-scale trials on NMN that show support for cardiovascular health, increases in strength and muscle growth, and improvements in sleep quality.

Despite these promising results, further human research on NR and NMN is necessary.

NAD+ supplementation sounds excellent in theory, but you may encounter a few obstacles in real life. First, there aren’t enough long-term clinical trials for us to know the full extent of any side effects or what is the optimal dosage to maximize anti-aging benefits while minimizing adverse outcomes. Second, getting high-quality NAD+ precursor supplements may be fairly expensive since the compounds can not be cheaply made in a lab, which is also why buying low-cost NR and NMN may not be an effective option because the quality will be fairly low.

If you want to try NAD+ supplementation, NR doses are between 300 and 500mg, and NMN doses range from 500mg to 1g per day.

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that is naturally present in the body, with the highest concentrations in the heart, liver, kidney, and pancreas. It aids cellular energy production by synthesizing the antioxidant adenosine triphosphate (ATP), which facilitates cell energy transfer and acts as an antioxidant to safeguard cells from oxidative stress. Studies indicate that CoQ10 levels diminish with age.

COQ10 benefits:

1. Anti-aging effects - A 4-year study involving 443 older adults revealed that taking CoQ10 and selenium improved overall quality of life, reduced hospital visits, and decelerated physical and mental decline. By providing protection from oxidative stress, CoQ10 may help to neutralize the rising levels of inflammation that become more common as we get older.

2. Cardiovascular support - CoQ10 supplements may promote heart health by decreasing arterial stiffness, lowering blood pressure, and preventing the accumulation of oxidized cholesterol in the arteries. Those findings were further supported by an analysis of 7 studies, and another meta-analysis of 14 studies, which both suggest CoQ10 supplementation reduces the risk of dying due to heart failure and improves recovery rates and exercise capacity in people where other treatments were not effective.

3. Physical performance and endurance - Abnormal mitochondrial function can lead to decreased muscle energy, making it difficult for muscles to efficiently contract and sustain exercise. CoQ10 has been suggested to aid exercise performance by reducing oxidative stress in the cells and enhancing mitochondrial function. In one study, CoQ10 supplementation appeared to inhibit oxidative stress and markers of muscle and liver damage in adolescent elite swimmers during their competition phase. Additionally, the supplementation of CoQ10 may contribute to reducing fatigue, which could potentially lead to an improvement in exercise performance.

4. Migraine reduction - When mitochondria in the cells don't work properly, it can lead to low energy in the brain cells and may contribute to migraines. Since CoQ10 is mainly found in the mitochondria of the cells, it has been shown to be helpful in treating migraines. A review of five studies found that CoQ10 may effectively reduce the duration and frequency of migraines in both children and adults. Another study from 2017 showed that CoQ10 might help decrease the frequency of headaches and make them shorter and less severe.

CoQ10 also has some promising benefits for protection from Alzheimer’s and Parkinson’s (animal studies), improvement in insulin sensitivity, and decreases in skin damage and wrinkles even due to UV protection when applied directly to the skin. 

So far, CoQ10 is a very promising anti-aging compound, but more research will definitely be needed to replicate those benefits and help us figure out the optimal amount required to get the most positive impact with the least side effects. 

The two types of CoQ10 supplements:

When supplementing, you will either take ubiquinol or ubiquinone. 

Ubiquinol is the reduced form of CoQ10, while ubiquinone is the oxidized form. The body can interconvert between these two forms. Both variants are present in the body, but ubiquinol is the predominant form circulating in the blood. Some studies do suggest that ubiquinol is more effective than ubiquinone, while other scientific reviews of the data suggest they are both effective and the exact benefit will differ from person to person. So, it’s best to experiment with both versions and see which one brings you greater results.

How to take CoQ10 for maximum benefits:

CoQ10 is fat-soluble, which means it's absorbed slowly and in limited amounts. Taking CoQ10 supplements with food can enhance its absorption, potentially up to three times faster than when taken without food. The body does not store CoQ10, so consistent use is recommended to experience its benefits. Currently, soft-gel capsules are reported to be the most effective way to absorb the most CoQ10 out of each supplement type. 

Most people take CoQ10 in the mornings with a fat-rich meal to maximize absorption because the supplement can significantly increase energy, which can help you stay productive and physically active during the day. Taking it at night may increase anxiety and physical restlessness in some people, which can disrupt your ability to fall asleep and may increase wakefulness during the night.

Studies have shown that CoQ10 supplementation is generally well-tolerated by humans and has low toxicity. In fact, participants in some studies reported no major side effects even when taking daily doses of 1,200 mg for 16 months. However, the average dosage needed to maintain therapeutic blood levels of CoQ10 for most people is considered to be 300-400 mg in the morning or two doses of 200mg taken twice daily with food, like at breakfast and lunch. 

Collagen 

Collagen is the primary protein in your body, making up the connective tissues in various body parts such as tendons, ligaments, skin, and muscles. It plays a vital role in providing structure to your skin and strengthening your muscle tissues and bones. 

Unfortunately, the body's natural collagen production tends to decrease as we age. Fibroblast cells (responsible for collagen production) become less efficient, matrix metalloproteinases (MMPs) enzymes that can break down collagen become more active, reductions in hormone levels (common in menopause) naturally come with age, and higher oxidative stress becomes more normal once you hit your 40s and 50s.  

This decline in collagen production can lead to various signs of aging, such as wrinkles, joint stiffness, and weakening of the skin and bones. You can find collagen in gelatin, pork, chicken beef, fish skin, bone broth, and connective tissues of animals, but most people's diets are not very rich in any of those foods. This is why supplementing with collagen is a very convenient way to meet your daily requirements.

Collagen benefits:

1. Skin health -  Collagen is a fundamental component of the skin, playing a crucial role in enhancing skin strength, elasticity, and hydration. Research has indicated that collagen peptides or supplements containing collagen can potentially assist in slowing skin aging by minimizing wrinkles and dryness. A meta-analysis of 26 studies has shown that the intake of 1–12 grams of collagen per day for 4–12 weeks leads to improvements in skin elasticity and hydration.

2. Joint support - As the body ages, the natural production of collagen decreases, increasing the risk of joint disorders like osteoarthritis. Some studies have suggested that collagen supplements may help alleviate symptoms of osteoarthritis and reduce overall joint pain. Supplemental collagen could accumulate in cartilage, stimulating tissue to produce collagen, potentially leading to lower inflammation, better joint support, and reduced pain.

3. Strengthen bones - Collagen is a vital component of bones, and as collagen deteriorates with age, bone mass decreases, which increases the risk for injury and impairs physical performance. Studies have demonstrated that postmenopausal women who took a calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density compared to those who took only the calcium and vitamin D.

4. Muscle growth - Collagen may play a crucial role in skeletal muscle. In a 12-week study involving older men with sarcopenia, those who took 15 grams of collagen while participating in an exercise program gained significantly more muscle mass and strength compared to those who only exercised. One theory is that collagen, as a major component of the extracellular matrix in muscle tissue, contributes to the integrity and strength of the muscle fibers. When collagen is supplemented, it may help in the repair and regeneration of muscle tissue, potentially leading to increased muscle mass and strength.

5. Cardiovascular health - Researchers have also suggested that collagen supplements may help lower the risk of heart conditions. Collagen provides structure to the arteries, which carry blood from the heart to the rest of the body. Insufficient collagen may lead to less flexible and elastic arteries, potentially contributing to atherosclerosis, a condition characterized by narrowed arteries that can lead to heart attack and stroke. A six-month study involving healthy adults who took 16 grams of collagen daily showed a significant reduction in measures of artery stiffness and an average 6% increase in levels of HDL (good) cholesterol. HDL cholesterol is an important factor in the risk of heart conditions, including atherosclerosis. 

How to take collagen for maximum benefits:

Not all collagen is the same since there are more than 30 types of collagen. In supplements, you will most commonly see collagen type I to type V, with I and III being best for your skin and II being best for your bones and joints. Collagen types don't work in isolation, so getting a supplement with a balanced amount of each will work best for most people. 

Collagen is fairly safe to take and studies show no significant side effects of up to 10g per day. Equal in importance to the amount is the actual type of collagen supplement you are taking. Collagen peptides and hydrolyzed collagen are some of the best types because they provide your body with the building blocks (glycine, proline, hydroxyproline, and arginine) needed to create collagen.

When taking collagen supplements, you should keep three additional things in mind. First, carefully lead the ingredient list to make sure you are not getting any unnecessary nutrients and artificial compounds that you don’t need or may cause imbalances. Second, make sure to get enough vitamin C, zinc, copper, and manganese through foods or supplements because they are required for the synthesis and production of collagen. Finally, some people take collagen alongside hydraulic acid and glucosamine, which can increase the beneficial effect on your joints and bones.

Curcumin

Turmeric is a spice that gives curry its yellow color and has been used in India for a long time as both a spice and a medicinal herb. Studies have found that turmeric contains special compounds with medicinal properties called curcuminoids. The most important curcuminoid is curcumin, which is the main active ingredient in turmeric.

Curcumin has strong anti-inflammatory effects and is a powerful antioxidant with effects proven in study after study. Curcumin’s unique properties can reduce chronic inflammation, support joint health, improve cognitive function, and reduce symptoms of depression and anxiety.

Why supplementing may provide bigger health benefits than turmeric through meals:

The curcumin in turmeric is only about 1-6% by weight. Most research on turmeric uses extracts mainly containing curcumin, often in doses higher than what you would get from using turmeric as a spice. This is why supplementation with curcumin extract may produce more powerful effects than taking turmeric alone. 

How to maximize absorption of curcumin:

Curcumin is not absorbed very well into the bloodstream, so its bioavailability needs to be improved for you to feel its full effects. 

One way to go around this obstacle is to increase the dosage, which is a viable option since up to 8 g per day has been shown to be safe, with mild stomach discomfort being the most common side effect. Another way to bypass this challenge is to take a curriculum supplement with black pepper or piperine (a compound in black pepper), which can increase absorption by 2,000%, and to take it alongside a high-fat meal since curcumin dissolves most easily in fat and oil.

How to safely supplement with curcumin:

As with any other supplement, you should be careful with the brand you buy. Some curcumin and turmeric supplements on the market are blended with many other ingredients, some of which can cause liver damage in high doses. 

Brands looking to cut on quality use filler ingredients and compounds containing lead to artificially change the color, which can lead to toxicity in the liver. 

The suggested intake of curcumin for addressing inflammation can differ based on the particular health condition. Research has utilized daily doses ranging between 300 mg and 4,000 mg. If considering combining curcumin with piperine, a typical regimen involves taking 500 mg of curcumin and 5–6.7 mg of piperine three times a day, totaling 1,500 mg of curcumin and 15–20 mg of piperine per day. When choosing a supplement, pick a highly reputable brand with stellar reviews and carefully look at the ingredient list - the fewer compounds in there, the better.

Creatine

Creatine is a natural supplement that is commonly used to enhance athletic performance. In recent years, studies have also found promising benefits for cognitive function, protection from neurological diseases, and cellular energy. Going into more detail, the list of science-backed benefits includes:

1. Increased athletic performance - Creatine helps boost athletic performance and is considered safe. It works by increasing the phosphocreatine stores in muscles, essential for producing ATP, the primary energy source for cells during exercise. By replenishing ATP energy, creatine supports high-intensity exercise, enhancing strength, power, endurance, muscle mass, and recovery. This performance increase was as high as 15% and a clear benefit has been observed in all types of athletes, no matter their level. Additionally, it can impact cellular pathways and protein formation, increase muscle water content, and potentially reduce myostatin levels, thereby promoting muscle growth.

2. Enhanced cognitive function - Creatine plays a vital role in brain health and function. Research shows that the brain requires substantial ATP during challenging tasks. Supplements can elevate phosphocreatine stores in the brain, increasing ATP production while also raising dopamine levels and mitochondrial function. A study on creatine supplements in vegetarians revealed a 20–50% improvement in some memory and intelligence test scores. Furthermore, for older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability. So, creatine may be especially beneficial for older people who don’t consume a lot of fish and meat due to dietary and ethical reasons.

3. Protection from neurological disorders - A crucial factor in several neurological conditions involves decreased phosphocreatine levels in the brain. Since creatine can potentially raise these levels, it might aid in lessening or slowing disease advancement. In a study involving mice with Huntington’s disease, creatine restored brain phosphocreatine stores to 72% of pre-disease levels, in contrast to a mere 26% in control mice. This restoration of phosphocreatine helped sustain daily function and reduced cell death by approximately 25%. Studies in animals suggest that creatine supplements may also be beneficial in treating other conditions, including Alzheimer’s disease, ischemic stroke, and epilepsy.  While additional human studies are required, some researchers believe that creatine supplements could defend against neurological diseases when used alongside conventional treatments.

Creatine is naturally found in meat, seafood, and dairy products, but the amount is very low. For example, one pound of beef contains only 1-2g of creatine. 

This is why supplementing with 5g per day of creatine monohydrate is optimal for maximum benefit without changing your diet. The effect will not be significant for all people, but creatine is widely recommended because it’s extremely safe, certain to offer some positive impact (even if small), and it’s relatively affordable, which are all unique selling points that many fitness supplements are lacking.

Taurine

Taurine is a naturally occurring amino acid that contains sulfur. It's highly concentrated in the brain, eyes, heart, and muscles. Although amino acids are typically known as the foundation of protein, taurine is not used for protein building in the body. Instead, it's classified as a conditionally essential amino acid, meaning it becomes crucial only during periods of illness and stress.

In general, taurine supports adequate hydration and electrolyte balance in cells, aids the formation of bile salts, which are essential for digestion, regulates minerals like calcium within cells, maintains the optimal function of the central nervous system and eyes, and enhances the immune system and antioxidant capabilities. 

Some more specific benefits include:

1. Supports diabetes treatment - Taurine's anti-inflammatory and antioxidant properties may boost insulin sensitivity, potentially lowering the risk of type 2 diabetes or enhancing blood sugar control in individuals with the condition. A 2018 review indicates that taurine supplements could be a valuable therapeutic option for enhancing blood sugar control in people with diabetes and offering protective benefits against diabetes-related complications such as nerve damage, kidney damage, and heart disease. Taurine supplementation may be necessary because diabetes puts significant strain on the body, which is why some studies see a 25% lower taurine concentration in people with diabetes compared to those without it.

2. Improves cardiovascular health - Taurine supplements may help to regulate blood pressure, enhance heart function, and improve blood fat levels in individuals with heart conditions like heart failure. Research indicates a connection between higher taurine levels and reduced cholesterol, lower blood pressure, and notably lower rates of death from heart disease. In a study involving individuals with heart failure, those who took 500 mg of taurine three times daily for 2 weeks experienced significant reductions in total cholesterol, triglycerides, and C-reactive protein levels compared to those who took a placebo. Additionally, a 12-week study revealed that taking 1.6 grams of taurine per day reduced systolic and diastolic blood pressure compared to a placebo, potentially by decreasing blood flow resistance in blood vessel walls and improving muscle contractions in the heart and skeletal muscles.

On top of all those key functions, taurine can offer protection from UTIs and aid in treating overactive bladders during the night, boost endurance and physical performance, and improve relaxation and calmness by influencing levels of the essential neurotransmitter GABA (gamma-aminobutyric acid), which can improve sleep quality.

Your body may be producing enough, but you can likely get some additional benefit through low to a moderate supplement dose. Furthermore, there are two reasons why taurine may be needed and not only nice to have when building your anti-aging protocol.

First, maintaining optimal levels as you grow older may become harder if your food regimen cuts down on protein-rich animal foods like meat, fish, and dairy, which happen to be the most abundant sources. Second, aging leads to a natural decline in your body’s ability to effectively produce enough taurine, which happens simultaneously with the higher likelihood of developing symptoms of chronic disorders, sustaining injuries, and suffering from illnesses, all of which deplete your taurine reserves. 

A promising study on mice has confirmed this hypothesis and showed how supplementing with taurine boosted lifespan by 10-12% percent, which is the equivalent of 7-8 human years.

How to effectively supplement with taurine:

The most common recommended dosage range for taurine is 500–3,000 mg per day, as suggested by the EFSA report from 2012. This report also indicates that up to 6,000 mg daily is safe, demonstrating the strong safety profile of taurine. 

While some studies may use a higher dose for short periods, sticking to 3,000 mg per day can help you get noticeable results while maximizing safety over the long term. The easiest and most cost-effective way to achieve this dosage is through powder or capsule supplements.

Berberine

Berberine is a plant-based compound naturally found in European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric. Herbs high in berberine have a long history as a natural remedy in Chinese traditional medicine, but in recent years, berberine has exploded in popularity due to its ability to improve cardiovascular health, regulate blood sugar levels, and enhance weight loss. 

Berberine can activate AMP-activated protein kinase (AMPK), an enzyme that plays a crucial role in regulating cellular energy metabolism. Activation of AMPK may lead to improved glucose and lipid metabolism.  Berberine may also exhibit anti-inflammatory effects by inhibiting pro-inflammatory signaling pathways in the body, and it may also affect the expression of genes involved in lipid and glucose metabolism.

Unique benefits of berberine:

1. Treatment of diabetes and insulin resistance - Several scientific studies have shown that berberine has the potential to notably reduce blood sugar levels in individuals with type 2 diabetes. Berberine seems to work by enhancing the effectiveness of the blood sugar-lowering hormone insulin, supporting the breakdown of sugars within cells, reducing sugar production in the liver, slowing down the breakdown of carbs in the gut, and enhancing beneficial gut bacteria. In a 2008 study involving 116 participants with diabetes, the intake of 1 gram of berberine per day resulted in a 20% reduction in fasting blood sugar. Additionally, it led to a 12% improvement in hemoglobin A1c (HbA1c), a marker of long-term blood sugar control. A 14-study review has shown its effectiveness to be on par with diabetes medications, like metformin, in some people.

2. Support for cardiovascular health - According to an analysis of 16 studies, berberine may offer assistance in lowering total cholesterol, reducing LDL (bad) cholesterol, diminishing blood triglycerides, and elevating HDL (good) cholesterol Older studies have also indicated a 13–15% reduction in apolipoprotein B, a significant risk factor for heart disease. Some research suggests that berberine functions by inhibiting an enzyme called PCSK9, resulting in increased removal of LDL cholesterol from the bloodstream. Furthermore, diabetes, elevated blood sugar levels, and obesity are major risk factors for heart disease, and this supplement appears to aid in the improvement of these conditions.

On top of those two amazing benefits, berberine can also help you reduce body weight, body mass index, and belly fat according to a review of 12 studies, reduces harmful inflammation due to its potent anti-oxidant properties and even shows some promising alleviation of depression symptoms in animal studies.

How to take berberine for maximum benefit:

Most of the studies referenced above use a dose of 500 to 1,500mg per day. You can break down the dose into 2-3 portions and take each 30-60 minutes before a meal. Studies show that berberine is fairly safe and doesn’t cause significant adverse effects, but you should speak with a medical professional if you are taking any medications. Berberine shouldn’t be taken alongside cyclosporine.

Melatonin

Melatonin, a hormone synthesized by the pineal gland in the brain, plays a crucial role in regulating the body's circadian rhythm, which determines when you go to sleep, for how long, and the quality and restfulness of your sleep. Sleep is one of the most important things you can do for longevity alongside diet and exercise, so any supplement enhancing sleep quality can lead to a significant boost in your health.

As a result, the “sleep hormone” is commonly utilized as a remedy for sleep disturbances such as insomnia. A study involving 50 individuals with insomnia revealed that taking melatonin two hours before bedtime led to faster sleep onset and improved overall sleep quality. Furthermore, an extensive analysis of 19 studies encompassing both children and adults with sleep disorders demonstrated that melatonin not only reduced the time taken to fall asleep but also increased total sleep duration while enhancing sleep quality.

In recent years, research on melatonin has found additional benefits, including enhancing eye health, alleviating symptoms of seasonal depression, and providing relief from acid reflux and GERD.

How to correctly take melatonin:

There is a lot of controversy around the correct dosage for melatonin, which ranges from 0,3 mg to 10 mg. 

While evaluating the amount you need to take, it’s essential to keep in mind that several early studies focused on the elderly population, known to produce lower levels of endogenous melatonin compared to younger individuals, making them particularly responsive to the drug. 

Despite that, research by Zhdanova in 2001 indicated that elderly individuals administered approximately 0.3 mg experienced improved sleep compared to those given 3 mg or higher doses, along with fewer side effects. Furthermore, a meta-analysis examining dose-response relationships supported this, identifying a plateau effect at around 0.3 mg, beyond which higher doses offered no additional efficacy but resulted in increased side effects. This connects to findings that doses around 0.3 mg induced blood melatonin spikes closely resembling those observed in healthy young individuals with normal sleep.

This recommendation aligns with the similar range given by the Mayo Clinic (0,5 mg) and the Johns Hopkins Institute (1g), which are still more than needed according to studies but much closer to the effective mark compared to the current trends of megadosing with 10-20mg per night. It seems that less is more with melatonin because taking too high of a dose can disrupt your circadian rhythm and lead to drowsiness and fatigue during the day. This doesn’t seem far-fetched, considering how your body naturally produces only 0,01 to 0,08 of melatonin per night. 

It’s worth noting that there can be a gap between what the research says and what actually works for you. The studies we just discussed don’t mean you should stick with a low dose of 0,3mg forever. Rather, it’s the one with the most extensive benefits for the majority of people, so you should set it as a starting point if it’s your first time trying out melatonin supplements. If you don’t feel any significant difference after a few weeks of testing, then you can slightly increase the dose and try again. 

There aren’t major safety concerns with higher doses according to the current data. 

Some people will justifiably require a higher dose if they have significant trouble falling and staying asleep despite taking a low dose. High doses of melatonin have not been shown to disrupt your body’s natural production, but it’s better to be safe than sorry and try to get the most benefit out of the smallest possible dose in most cases. As with any other supplement, speak to a medical professional before experimenting, especially if you want to try higher doses.  

ALA (Alpha Lipoic Acid)

Alpha-lipoic acid is an organic compound present in all human cells that is synthesized within the mitochondrion, known as the powerhouse of cells, where it aids in the conversion of nutrients into energy through enzymatic processes. 

ALA is one of the body’s most powerful antioxidants that exhibits both water and fat solubility, enabling it to function in any cell or tissue in the body, which is a unique characteristic that’s not common compared to other anti-inflammatory compounds. For example, vitamin C is exclusively water-soluble, while vitamin E is solely fat-soluble.

You can find ALA in animal products such as red meat and organ meats, and plant-based foods like broccoli, tomatoes, spinach, and brussels sprouts, which also contain this beneficial compound. However, people choose to supplement if they avoid meats for health and ethical reasons, and, because the amount of ALA in supplements is significantly higher, so they can potentially get a higher benefit.  

ALA has numerous benefits. First, supplementing with ALA has been shown to reduce blood sugar levels and improve insulin sensitivity in human and animal studies. Second, ALA can shield the brain from oxidative stress and inflammation, which can reduce memory loss and slow down the progression of Alzheimer's. Third, it can improve nerve function, slow the progression of conditions like carpal tunnel syndrome, and aid in recovery post-surgery. Finally, supplementing with ALA has been shown to reduce chronic inflammation, lowering the risk of heart failure, and alleviating symptoms of metabolic syndrome. 

How to correctly take Alpha-lipoic acid (ALA):

The optimal dosage is between 300-600mg on an empty stomach to maximize the bioavailability. You can take up to 2,400 mg without any danger to your health, according to studies, but there's no need for a very high dose since there aren't reported benefits from increasing your daily intake.

MSM (Methylsulfonylmethane)

MSM, or methylsulfonylmethane, is a naturally occurring compound found in plants, animals, and humans. It is often used as a dietary supplement and is known for its potential anti-inflammatory and antioxidant properties. MSM is commonly taken to support joint health, reduce inflammation, and alleviate symptoms related to conditions such as arthritis and exercise-induced stress.

Benefits of MSM:

1. Reduces systemic inflammation - MSM may have the ability to inhibit NF-kB, a protein complex involved in the body's inflammatory responses. Furthermore, MSM reduces the production of cytokines such as tumor necrosis factor-alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation. Additionally, MSM has been found to elevate the levels of glutathione, a potent antioxidant naturally produced by the body. In one study, supplementation with MSM significantly decreased inflammation in mice with stomach ulcers. Another study involving 40 physically active men indicated that consuming 3 grams of MSM before exhaustive exercise resulted in a decrease in the release of inflammatory cytokines and prevented the over-stress of immune cells, as compared to a placebo. As a result, MSM can aid muscle recovery by reducing soreness, protect your immune system by reducing the burden placed by oxidative stress, and support skin health. 

2. Support for bones and joints - Multiple studies have demonstrated the effectiveness of MSM in reducing inflammation and inhibiting the breakdown of cartilage, a crucial tissue protecting the ends of bones in joints. For instance, a 12-week study involving 100 individuals over the age of 50 revealed that treatment with a supplement containing 1,200 mg of MSM resulted in decreased joint pain, stiffness, and swelling compared to a placebo. Similarly, in a study of 32 individuals with lower back pain, the intake of a glucosamine supplement containing MSM significantly reduced lumbar stiffness and pain during movement, leading to a substantial increase in overall quality of life. Finally, a study with 49 participants suffering from knee osteoarthritis showed how supplementing with 3 grams of MSM per day for 12 weeks improved knee function by reducing pain, swelling, and stiffness compared to placebo.

How to correctly take Alpha-lipoic acid MSM (methylsulfonylmethane):

MSM is widely regarded as safe and is generally well tolerated, with minimal reported side effects. Several toxicity studies have been conducted to evaluate the safety of MSM, indicating that doses up to 4,8 grams are considered safe. Notably, major regulatory bodies such as the FDA have designated it as Generally Recognized As Safe (GRAS). If you don’t have chronic conditions, taking 500mg twice per day should be enough, but you can up the dosage if you have conditions like osteoarthritis.

Seven More Dietary Supplements For Anti-Aging:

Here are a couple of more nutritious options with lots of studies behind them that you can easily supplement with or add to your meals.

1. Garlic - You can take it raw, through powder, or in capsules, but the organic form may be the most effective and bioavailable. Garlic has been used as a home remedy for centuries because of its powerful effects. First, garlic has been shown to boost your immune system and protect you from cold and flu symptoms through its potent anti-viral properties. Second, an extensive meta-analysis on the effects of garlic concluded that garlic, or supplements with garlic, can reduce the risk of cardiovascular events from 16 to 40% by relaxing your blood vessels and reducing blood pressure and high LDL levels. Third, garlic has protective properties against heavy metals, and studies have shown that allicin found in garlic can reduce lead levels in the blood and organs. All those benefits are exemplified in a large study that found consuming garlic weekly reduced mortality compared to groups that didn’t eat any garlic at all.

2. Extra Virgin Olive oil - Olive oil is a staple in the Mediterian diet, which is widely considered the healthiest diet in the world. Extra virgin olive oil is the version produced through cold pressing, which requires less processing. As a result, there is minimal loss of vitamins, minerals, and antioxidants. A huge Spanish study comparing a high-fat diet with olive oil and nuts concluded it was better for cardiovascular health compared to a low-fat diet. Olive oil is packed with natural antioxidants (vitamins E and K, oleocanthal, oleic acid ) and healthy monounsaturated fats that have been extensively studied for their ability to reduce chronic inflammation, drive down cardiovascular disease risk, improve cognition, support blood sugar levels, and maintain overall health. Unlike many supplements that look promising but need more human trials, extra virgin olive oil has hundreds of studies backing up its claims.  

3. Psyllium husk -  Psyllium husk has been extensively studied for its benefits on digestive health. The primary mechanism behind its beneficial effects lies in its high soluble fiber content, which acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy gut microbiome. When consumed, psyllium husk forms a gel-like substance in the gut, which helps regulate bowel movements and alleviate constipation by adding bulk and softening the stool. Moreover, the soluble fiber in psyllium husk may aid in lowering cholesterol levels by binding to bile acids in the gut, subsequently reducing their reabsorption and prompting the body to utilize cholesterol to produce more bile acids. Additionally, psyllium husk has been associated with potential benefits for blood sugar management, as the soluble fiber can slow down the absorption of sugar, consequently supporting more stable blood glucose levels. 

4. Ginger powder - Ginger is is rich in gingerol, a substance with powerful anti-inflammatory and antioxidant properties, which may help reduce oxidative stress and combat chronic inflammation in the body. Additionally, ginger has been traditionally used to alleviate nausea, including morning sickness during pregnancy and chemotherapy-induced nausea. Studies also suggest that ginger may aid in reducing muscle pain and soreness, making it a popular natural remedy for athletes. Furthermore, it has been linked to potential benefits for digestive health, such as alleviating indigestion and reducing flatulence. Ginger's therapeutic potential extends to its possible role in reducing the risk of chronic conditions, including heart disease, by positively impacting cholesterol levels and supporting overall cardiovascular health. Finally, some small-scale studies have shown ginger has a positive effect on blood sugar levels and insulin sensitivity.

5. Cocoa flavonoids - Cocoa flavonoids, found in high concentrations in cocoa beans, offer a range of health benefits due to their potent antioxidant and anti-inflammatory properties. These flavonoids, particularly epicatechin and catechin, have been shown to protect cells from oxidative stress and reduce inflammation in the body. Biologically, cocoa flavonoids can support cardiovascular health by improving the function of blood vessels, promoting healthy blood flow, and reducing the risk of blood clots due to their impact on nitric oxide levels in the body. Additionally, they have been associated with potential benefits for brain health, including enhanced cognitive function and protection against age-related cognitive decline. Furthermore, cocoa flavonoids may contribute to skin health by improving blood flow, hydration, and overall skin texture. You can get cocoa flavonoids from raw cocoa powders and dark chocolate, but make sure to get brands with no filler ingredients and transparency over the production process because there are concerns about contamination with heavy metals in cocoa products.

6. Apple cider vinegar - Apple cider vinegar (ACV) is associated with several potential health benefits due to its acetic acid content. Acetic acid, the main active component in ACV, has been shown to have antimicrobial properties that may help in combating harmful bacteria. Furthermore, ACV may aid in managing blood sugar levels by improving insulin sensitivity and reducing the rate at which food leaves the stomach, leading to a slower release of glucose into the bloodstream. Additionally, some studies suggest that ACV may promote weight loss by increasing feelings of fullness and reducing calorie intake. You can sprinkle apple cider vinegar on your salads or combine it with a cup of water and drink the mixture before your meal.

7. Wheat germ - Wheat germ is a nutrient-rich component of the wheat kernel that offers various health benefits. It is a concentrated source of several essential nutrients, including fiber, protein, healthy fats, magnesium, zinc, thiamin, folate, potassium, phosphorus, and many others. The high vitamin E content in wheat germ acts as a powerful antioxidant, protecting cells from oxidative damage and supporting skin health. Additionally, the abundance of B vitamins in wheat germ contributes to energy production, nerve function, and the metabolism of nutrients. The European Food Safety Authority’s high standards were met by wheat germ oil supplements for their powerful effects in reducing cholesterol. Finally, many biohackers take a concentrated form through wheat germ powder because it contains high amounts of polyamines (220–337 μg/g), including spermidine. This is a natural compound that is currently showing some great promise for longevity because it has potent antioxidant properties, encourages mitochondrial metabolic function, and promotes cell regeneration and protection.

Conclusion:

Longevity supplements are not a miraculous solution, but they can give you additional assistance in your fight against aging. Many of them can alleviate symptoms of chronic conditions, ensure your body has the nutrients and antioxidants it needs to be healthy and address key biomarkers of aging. However, they are not a replacement for balanced eating, vigorous exercise, and sufficient sleep.