What supplements should you take for longevity (and do they actually work)?

A longer, healthier life is something many of us hope for, and it’s no surprise that longevity supplements have become such a hot topic. From collagen powders to “anti-aging” capsules, the shelves are full of products promising vitality and extra years. But with so much noise, it can be tricky to know what’s actually worth your time (and money).

The truth is, while some products can support certain aspects of health, no supplement can replace the fundamentals of healthy living. These include things like nourishing food, regular movement, quality sleep, stress management, and meaningful connections. And although it would be convenient to pop a pill that guarantees a longer life, unfortunately it’s not that simple. 

In this article, we’ll cut through the hype, look at what science actually says, and explore how supplements can play a supportive role in helping you age well. 

But first, what does longevity actually mean?

Longevity is the length of your life, while healthy aging (or healthspan) is about getting older while staying free from chronic disease and disability. In other words, longevity is about how long you live, and healthspan is about how well you live. And of course, longevity varies depending on numerous factors, including sex, environment, socioeconomic status and lifestyle.

What supplements should you take for longevity?

When it comes to longevity, supplements don’t necessarily make you live longer. Instead, their real value lies in supporting the prevention of lifestyle-related diseases and improving quality of life. 

Many supplements in this space focus on supporting healthspan by looking after things like inflammation, mitochondrial function (your cells’ energy powerhouses), brain and heart health, gut balance, and musculoskeletal strength. Think of them as tools to help you age well and stay active, but not quick fixes for extra years.

So, what might you add to your routine to support healthy aging from the inside out? Let’s explore some of the key supplements people are turning to.

1. Omega-3 fatty acids (EPA & DHA)

What are they?: Essential fats found in fish oil known for anti-inflammatory and cardiovascular benefits.

Does it actually work? Omega-3 supplementation is well researched to help reduce the amount of triglycerides in the blood. Elevated triglyceride levels are often linked to a group of conditions called metabolic syndrome. People with metabolic syndrome have a higher likelihood of developing type 2 diabetes, heart disease, or experiencing a stroke. Omega-3 has also been shown to reduce systemic inflammation, which is a key factor in many age-related conditions and accelerated aging, known as inflammaging.

2. Vitamin D₃

What is it? Vitamin D is a fat-soluble vitamin that our bodies can make when our skin is exposed to sunlight. It plays an important role in supporting everything from strong bones, metabolic health, immune health and mood.

Does it actually work? Supplementing with around 700–1,000 IU per day has been shown to reduce the risk of falls and fractures in older adults, supporting both independence and longevity. It may also offer broader benefits, including a lower risk of certain cancers and modest improvements in mood.

Vitamin D3 supplementation (cholecalciferol) is recommended over D2 supplementation (ergocalciferol), because D3 tends to raise blood levels more effectively.

3. Creatine

What is it?: A compound supporting cellular energy (ATP), commonly used for muscle performance.

Does it actually work? Creatine is best known for increasing strength and power during resistance exercise, which is especially important as we age to maintain muscle, function, and independence. Combined with regular strength training, it can help preserve lean muscle mass and support healthy body composition. Emerging research also suggests it may help to reduce mental fatigue and support memory in older adults, making it a promising supplement for both physical and cognitive aspects of healthy aging.

4. Coenzyme Q10 (CoQ10) 

What is it? Coenzyme Q10 is a naturally occurring molecule found in your cells’ mitochondria, where it helps produce the energy your body needs to function. It also acts as a powerful antioxidant, helping protect your cells from oxidative stress as you age.

Does it actually work? Studies show that CoQ10 may help support cellular energy as well as helping to reduce inflammatory markers. Other research shows that supplementation can reduce oxidative damage, which is a key factor in age-related decline, while also supporting cardiovascular and metabolic health. 

5. Curcumin (turmeric extract)

What is it? Curcumin is a spice from the ginger family that contains polyphenols known for its anti-inflammatory and antioxidant properties.

Does it actually work? While more studies are needed to confirm all its benefits, research shows that it may help to reduce inflammation and support the body’s natural antioxidant defenses. Other reports also suggest it may improve joint function, mood, and metabolic health, which are all key for maintaining vitality as we age.

6. NAD⁺ precursors (NMN & NR)

What are they?: Nicotinamide adenine dinucleotide (NAD+) is a vital molecule that helps your cells produce energy and carry out many essential functions. As we age, NAD+ levels naturally decline, which may contribute to the aging process. Supporting or restoring NAD+ in cells is therefore an exciting area of research for slowing aspects of aging and maintaining overall cellular health, though research is still emerging to fully understand its effects.

Does they actually work? There’s a lot of hype around NAD and its precursors, because of studies in yeasts showing slowed ageing and extended lifespan, as well as their ability to repair DNA in animal trials. But the clinical benefits for humans are still being researched. However, early studies show that there may be benefits like reducing blood pressure which is essential for heart health. 

7. Resveratrol

What it is: Resveratrol is a natural compound found in foods like grapes, blueberries, peanuts, and red wine. It’s known for its antioxidant and anti-inflammatory effects, which is why it is often talked about as an “anti-aging” supplement, however currently there is only limited evidence from animal studies.

Does it actually work? We don’t yet know if resveratrol can extend lifespan in humans, it may offer benefits for reducing inflammation, but studies in animals and other species suggest it may support healthy aging by reducing oxidative stress and encouraging autophagy, which is your cells’ natural recycling process. 

While it shows promise for protecting against age-related diseases in these studies, more research is needed to confirm how it works in humans. 

The bottom line

Some supplements may help support age-related conditions and improve key markers of health, but we still don’t know if they can actually make us live longer. What they can do is help us age better, keeping our bodies and minds strong, resilient, and vibrant. The real secret? Building a solid foundation with everyday habits like a balanced wholefood diet, regular exercise, good sleep, stress management, and meaningful relationships. Supplements can give you a little extra support, but healthy living is always the best place to start.

Reviewed by the Healthylife health experts in September 2025.