Best Supplements for Longevity, According to MDs and RDs
Taking These 8 Supplements Could Add Years to Your Life
We may say that age is just a number, or a state of mind, but the truth is that surveys show we care a bit more about aging than we may care to admit. In fact, one study showed that nearly 80% of people want to live to 120 or longer. And while covering the basics like maintaining a balanced diet and exercising regularly can obviously play a huge role in meeting that goal, research is demonstrating that taking certain vitamins, minerals, amino acids, and other nutrients could be beneficial as well.
“Supplements can play an important role in filling nutrient gaps, supporting sleep and immune health along with hormonal and metabolic pathways, and helping the body stay resilient to stressors,” explains Dr. Jeff Gladd, MD, CMO at Fullscript.
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So, which supplements should you be adding to your stack for a longer life? Here are some expert-approved recommendations.
1. Omega-3 Fatty Acids
Research has shown time and again that supplementing with omega-3 fatty acids can slow down the biological aging process. While you can get omega-3s from your diet — for example, from chia seeds, flaxseeds, and oily fish — most of us don’t consume nearly enough of these foods on a regular basis.
According to Ella Davar, RD, founder of Gut-Brain Method, higher intake of omega-3 fatty acids is consistently associated with improved brain health, and reduced risk of age-related chronic disease.
“These fatty acids are widely recognized for their anti-inflammatory, neuroprotective, and cardioprotective properties,” says Jennifer Pallian, RD, founder of Foodess. “But they’re underconsumed in the U.S., and deficiency has been associated with increased all-cause mortality. Omega-3 intake has also been linked to slower telomere shortening and reduced oxidative stress — both markers of biological aging.”
Our top picks: Ritual Omega-3 DHA & EPA, Nordic Naturals Ultimate Omega
2. Creatine
You may think of creatine as a must-have for reaching your fitness goals — but whether you know it or not, this naturally occurring compound happens to be one of the best supplements for potentially extending your lifespan, too.
“Creatine has become one of my core longevity tools because it supports both strength and cognition as we age,” Gladd tells AskMen. “Muscle is an organ of longevity, and creatine helps maintain it, but what often surprises people is its role in brain energy.”
Gladd notes that according to a 2025 systematic review in older adults, creatine intake was associated with improvements in memory and attention.
“It is a simple, well studied ingredient that helps keep the body and brain resilient,” he adds.
Our top picks: Thorne Creatine, Transparent Labs Creatine, Naked Nutrition Creatine Monohydrate
3. Urolithin A
This compound is known as a postbiotic, meaning it’s produced by your gut bacteria after breaking down plant compounds. While foods like pomegranates, raspberries, and walnuts are rich in urolithin A, you’d have to consume a massive amount of these foods to really reap the benefits. That’s where supplements come in.
“Urolithin A is among the most exciting new tools I consider in a longevity focused core five because it works at the mitochondrial and even immune level, not just the muscular,” says Gladd.
Case in point: A recently published 2025 trial found that supplementing with Urolithin A can reverse age-related signs of immune system decline.
“In my view, Urolithin A represents a practical and translational approach to supporting long term health,” Gladd tells AskMen. “By helping renew cellular energy and resilience, it targets one of the root processes of aging itself.”
Our top picks: Timeline Mitopure
4. Calcium D-Glucarate
Calcium D-glucarate supports one of the body’s core detoxification pathways, according to Gladd.
“In the body, it can inhibit the enzyme beta-glucuronidase — which helps keep certain toxins, steroid hormones, and other compounds moving out of the body rather than being reabsorbed,” he explains.
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Davar notes that preclinical studies are suggesting this may help the body clear excess estrogen, environmental toxins, and cancer-causing substances (known as carcinogens) and support liver detoxification overall.
“It’s particularly beneficial for individuals with impaired detox pathways or high toxic burden — which can accelerate biological aging,” Davar explains.
Our top picks: Pure Encapsulations Calcium-D-Glucarate
5. Spermidine
This organic compound has a very important job: it promotes a process called autophagy, which is basically your body’s cell cleanup crew.
“As humans age, both spermidine levels and autophagic activity decline, contributing to the onset of neurodegeneration, cancer, cardiovascular disease, and immune dysfunction,” says Pallian. “Spermidine acts by enhancing mitochondrial health, antioxidant defenses, and immune surveillance, while also lowering blood pressure and reducing markers of inflammation and vascular stiffness. Its effects are so potent that some researchers have suggested reclassifying spermidine as a longevity-supporting nutrient that becomes ‘conditionally essential’ with age.”
A 20-year cohort study found that people with the highest dietary spermidine intake had a 26% lower all-cause mortality compared to those with the lowest intake — even after adjusting for age, sex, and caloric intake.
Since you’re likely not eating a ton of the most spermidine-rich foods — which include natto, amaranth, and wheat germ — experts agree this is an excellent supplement to consider.
Our top picks: Oxford Healthspan Primeadine
6. N-Acetyl-Cysteine
“N-acetyl-cysteine is one of the key building blocks the body uses to make glutathione, our central antioxidant, and for that reason it has an important place in conversations about healthy aging,” Gladd says.
Davar notes that glutathione protects your DNA, reduces chronic inflammation, supports mitochondrial function, and enhances detoxification.
Unfortunately, though, low glutathione levels — and high oxidative stress — are common in older adults, and are linked to many age related conditions, according to Gladd. So, an NAC supplement can help with addressing those issues.
In fact, clinical trials have shown that particularly when combined with the amino acid glycine, NAC can improve inflammation, insulin resistance, muscle strength, and other factors that play a part in your healthspan.
Our top picks: Pure Encapsulations NAC 600 mg
7. Vitamin D3 + K2
“Although it was historically considered essential primarily for bone health, new research has shown that vitamin D affects many biological processes relevant to aging, including immune function, inflammation regulation, cardiovascular health, and even brain function,” explains Pallian.
Statistics show that a lot of adults — around 35% of Americans — are deficient in vitamin D. And according to Pallian, getting enough vitamin D is linked to slower biological aging — whereas low vitamin D levels can predict higher mortality.
“Vitamin D acts more like a hormone than a vitamin, influencing bone strength, immune balance, and metabolic health,” adds Gladd. “Observational studies in aging adults consistently connect adequate vitamin D status with better long term health outcomes, including healthier cardiometabolic markers.”
When choosing a vitamin D supplement, make sure to opt for one that also includes K2.
“Paired with K2, vitamin D directs calcium into bones (not arteries) and optimizes cardiovascular longevity,” explains Davar.
Our top picks: Designs for Health Vitamin D Supreme, Thorne Vitamin D + K2 Liquid
8. Magnesium
Did you know that around 45% of Americans don’t have an adequate magnesium intake? That makes it one of the most common deficiencies in this country.
“Magnesium is involved in hundreds of enzymatic reactions, including those that regulate energy metabolism, DNA repair, and cellular stress responses,” says Pallian.
Not only that, but according to Pallian, magnesium is required to convert vitamin D into its active hormone form, which means that even if your vitamin D levels are adequate, you might not get the benefits if your body is lacking in magnesium,
“Magnesium deficiency has been associated with increased all-cause mortality, poor DNA repair, cardiovascular disease, telomere shortening, and higher risk of stroke and certain cancers,” Pallian adds. “And magnesium deficiency becomes more likely with age.”
Davar points out that suboptimal labels of magnesium can accelerate aging in several ways — increased cortisol, poor sleep quality, and impaired metabolic resilience.
Overwhelmed by how many different types of magnesium are available? Davar suggests considering magnesium L-threonate for cognitive longevity, and magnesium glycinate for sleep and stress regulation.
Our top picks: Cymbiotika Liposomal Magnesium Complex, Momentous Magnesium L-Threonate, Just Ingredients Magnesium Complex, Ritual Magnesium+
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