No one gets to live forever, but the choices you make can extend your lifespan and improve your quality of life as you age. Increasingly, doctors and biohacking experts are focusing on prolonging your “healthspan,” or the years spent living free of disease and disability.
Some of the most important things you can do to promote longevity are follow a healthy, whole-foods-based diet, exercise regularly, get enough sleep, not smoke, reduce drinking, and maintain social ties. Additionally, some experts say that supplements can also play a role in living longer, with a handful of supplements standing out as particularly effective.
That said, not all supplements are everything they’re advertised to be, and some can even do more harm than good. Wondering which longevity supplements are actually worth the investment? These are the 10 best supplements to help you live a longer, healthier life.
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1 | Vitamin D
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Vitamin D is one of the few nutrients that can be difficult to get from food sources, so some doctors say it’s important to test for vitamin D deficiency and take supplements as needed.
In fact, Brent Bauer, MD, director of research at the Mayo Clinic Complementary and Integrative Medicine Program, said in a recent podcast interview that vitamin D is the number one vitamin you should ask your doctor about as you age, even if you forgo all other supplements.
"Vitamin D3 goes beyond simply supporting bone and immune health—it plays a key role in promoting long-term vitality and healthy aging," says Resham Uttamchandani, MD, a double board certified physician and founder at Doctor U.
She continues, "It’s essential for keeping our telomeres, the protective caps on our DNA, intact, which is key for cellular aging. Maintaining optimal vitamin D levels has been linked to a lower risk of age-related diseases and improved overall health."
2 | Omega-3 fatty acids
iStockOmega 3 fatty acids are healthy, polyunsaturated fats that your body needs for various essential functions.
"Found primarily in fish oil, omega-3 fatty acids like EPA and DHA are essential for maintaining heart, brain, and joint health. These fatty acids have strong anti-inflammatory properties, which can help reduce chronic inflammation—a key contributor to many age-related diseases," Tunç Tiryaki, MD, a surgeon and the founder of the London Regenerative Institute, tells Best Life.
He continues, "Omega-3s are also known to support cardiovascular health by lowering blood pressure, reducing triglycerides, and improving blood vessel function. Additionally, studies suggest that omega-3s may enhance cognitive function and slow age-related cognitive decline, making them valuable for long-term brain health."
Uttamchandani agrees that omega 3s are indispensable when it comes to aging well: "I recommend 1000 to 2000 mg of combined EPA and DHA each day to support brain health, potentially slow cognitive decline, and protect cardiovascular health."
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3 | Probiotics
ShutterstockAs scientists learn more about the importance of the gut microbiota to our broader health, probiotics have also emerged as a potential tool for promoting longevity.
"Our gut health truly impacts every part of our well-being, especially as we age," says Uttamchandani. "I recommend high-quality probiotics, like Seed or Just Thrive, to help maintain a diverse microbiome. A healthy gut can support longer telomeres, reduced inflammation, and better nutrient absorption, which all become even more crucial with age."
4 | Ginger
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"For hundreds of years, ginger has been consumed in various ways by the natives of Asian countries, both as a culinary and medicinal herb for the treatment of many diseases. Mounting evidence suggests that ginger can promote healthy aging, reduce morbidity, and prolong healthy lifespan," a 2022 study published in the journal Oxidative Medicine and Cellular Longevity reads.
Diogo Barardo, PhD, a longevity researcher and Director of R&D at the longevity biotech company NOVOS, says it’s one of the top supplements he recommends.
"Used for a variety of purposes across the world, ginger has been shown to reduce inflammaging, which is the low-grade inflammation in our bodies that can contribute to chronic disease, and typically increases as we get older," he explains. "It also provides benefits to our cognition and mitochondrial health, which both tend to decline as we age."
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5 | L-Theanine
ShutterstockSome animal studies have also suggested that L-Theanine could help to lengthen lifespan.
“Found in green tea, L-Theanine can protect brain cells against oxidative stress, which leads to cell damage,” Barado notes. “It also reduces cross linking, which is a process that occurs as we age and makes our tissues stiffer. Multiple research studies have validated L-Theanine's ability to extend lifespan in different organisms."
6 | Resveratrol
iStockTiryaki next suggests resveratrol, a polyphenol that’s found in red wine, grapes and certain berries, and is renowned for its anti-inflammatory and antioxidant effects.
“It’s thought to activate specific longevity pathways in cells, such as the SIRT1 gene, which is associated with increased lifespan and cellular health,” he says. “Resveratrol may support cardiovascular health by improving blood flow and reducing oxidative damage to blood vessels. Additionally, it has shown promise in protecting against neurodegenerative diseases and supporting healthy aging by reducing cellular damage from free radicals.”
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7 | Saffron
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Uttamchandani also recommends saffron supplements to her patients looking to prolong their health spans.
“This vibrant spice has recently become one of my favorite additions to a longevity regimen. With strong antioxidant and anti-inflammatory effects, saffron can help protect our brain health and cognitive function as we age,” she says.
8 | Curcumin
Curcumin, the primary active compound in turmeric, has also been widely studied for its potent anti-inflammatory and antioxidant properties, which could contribute to enhanced longevity.
“Curcumin may support brain health by promoting neurogenesis (the growth of new neurons) and reducing inflammation in the brain, which is linked to neurodegenerative diseases,” explains Tiryaki. “It’s also been shown to lower inflammation throughout the body, potentially reducing the risk of chronic diseases such as heart disease, arthritis and certain cancers.
"Additionally, curcumin can support the immune system and may aid in the management of mood disorders by increasing levels of serotonin and dopamine,” he adds.
Uttamchandani suggests taking 500-1000 mg daily, paired with black pepper for better absorption. “Curcumin activates specific longevity pathways, potentially slowing cellular aging and reducing oxidative stress,” she says.
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9 | Magnesium
Sergey Neanderthalec / ShutterstockNext, the mineral magnesium is another supplement that can enhance your bone, muscle, and nerve health as you age—but that’s not all.
“Magnesium is a quiet powerhouse, supporting over 300 enzymatic processes that help keep us functioning as we age,” Uttamchandani says. “Aiming for 300 to 400 mg daily (ideally as magnesium glycinate or citrate) can support mitochondrial health, maintain insulin sensitivity, and may even protect telomere length—factors that contribute to vibrant aging."
10 | Glycine
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Finally, Barardo recommends glycine, an amino acid that supports glutathione synthesis.
“Glycine has demonstrated the ability to extend lifespan in different species by reducing inflammation, improving metabolic functions, and decreasing oxidative stress. It's also been shown to contribute to muscle recovery and more restful sleep, the latter of which in particular is vital for cognitive health as we age,” he says.
“Glycine also has calming properties that aid in sleep and cognitive clarity,” adds Gina Nick, NMD, PhD, a licensed naturopathic physician with over two decades in clinical practice. “Glycine can promote longevity by supporting metabolic health and reducing oxidative stress."
