Best Supplements for Longevity (Backed by Science & Experience)

In the world of biohacking and longevity, it’s easy to get caught up in the latest supplement trends. Everyone is looking for the “magic pill” to extend their healthspan. But let’s be real, no supplement will fix a poor lifestyle.

Think of it this way: Your body is like a car where nutrition works as the engine. You need high-quality fuel like whole foods, proteins and healthy fats to function optimally. Exercise is the maintenance of the car. Strength training, cardio, daily movement and mobility work keep your body running smoothly. Sleep and stress management works as the brakes. Recovery and stress reduction are critical for long-term health. And finally, supplements are the premium fuel additive. They optimize and enhance, but they don’t replace the foundation. So, if your foundation is weak, supplements won’t do much. Always start working on your foundation, like exercise and nutrition, before you start thinking about longevity supplements. If you have a strong lifestyle in place, supplement can amplify your results.

I’ve tested a variety of longevity supplements over the years, and I always stay updated on what’s actually backed by science. Here’s a breakdown of the top longevity supplements, what they do, why they matter, and how they might help you optimize your health.

1. NMN (Nicotinamide Mononucleotide)

One of the most talked-about supplements in longevity science is NMN, a precursor to NAD+ (Nicotinamide Adenine Dinucleotide). NAD+ declines with age, affecting energy production, DNA repair, and mitochondrial function. Studies suggest that NMN supplementation boosts NAD+ levels, supporting cellular repair and potentially slowing down aspects of aging. Animal studies even show improved muscle function, endurance, and brain health. A study in Cell Metabolism found that NAD+ restoration can reverse age-related decline in mice. Human trials are ongoing. I take NMN daily because I want to support my mitochondria, energy levels, and cognitive health long-term.

➡️ Get NMN at DoNotAge.org (use code KAJSA for 10% off your order)

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2. Spermidine

One of the most underrated longevity supplements is spermidine, a polyamine found in foods like wheat germ, aged cheese, and soybeans. Spermidine is best known for triggering autophagy, the body’s natural cellular cleaning process. This is the same process that occurs when you’re fasting. Autophagy declines with age which leads to cellular damage accumulation. By supplementing with Spermidine, you might slow down this effect. Spermidine supplementation has been linked to improved heart health, cognitive function, and lifespan extension in animal studies. It supports immune function, metabolic health, and cellular renewal.

A study published in Nature Medicine found that spermidine supplementation prolonged lifespan in mice and was linked to lower cardiovascular risk in humans. I take spermidine daily because it’s one of the few compounds that has consistent evidence supporting autophagy activation. Also, I don’t get it naturally since I don’t eat a lot of soybeans or wheat germ.

➡️ Get Spermadine at DoNotAge.org (use code KAJSA for 10% off your order)

3. Resveratrol

Resveratrol is a polyphenol found in red wine, grapes, and berries that’s been linked to extending lifespan in animal studies. For example, a study in Science Translational Medicine found that resveratrol activates SIRT1, a protein that’s associated with longevity.

Resveratrol supports anti-inflammation, heart health and cellular repair. It may also reduce inflammation and oxidative stress, which are key drivers of aging. Supplementing with resveratrol may also support your cardivascular health and blood sugar regulation. I take this supplement daily as it has strong antioxidant properties and supports my overall metabolic health.

➡️ Get Resveratrol at DoNotAge.org (use code KAJSA for 10% off your order)

4. Magnesium

Magnesium is an essential mineral that over 50% of people are deficient in. More than 300 enzyme reactions in human body are dependent on Magnesium. For example, it plays a crucial role in relaxation and sleep quality, in muscle recovery and function, and in health and metabolic regulation. Therefor, supplementing with magnesium will support your sleep, your stress reduction and your muscle and bone health. This is established in many studies such as one published in The Journal of Research in Medical Sciences.

Personally, I supplement with magnesium on a daily basis to support my nervous system, reduce stress and to improve my overall sleep and sleep quality.

➡️ Get Magnesium at DoNotAge.org (use code KAJSA for 10% off your order)

5. Sirt6 Activator

SIRT6 is one of the most exciting longevity-related proteins, linked to DNA repair, metabolism, and regulation of inflammation. Just like with NAD+, SIRT6 levels decline with age, which leads to cellular aging and metabolic dysfunction. Activating SIRT6 may increase lifespan and protect against age-related diseases. Studies in Nature Communications suggest that SIRT6 activation may extend lifespan by influencing key longevity pathways. I supplement with Sirt6 Activator to support longevity, DNA repair and metabolic health.

➡️ Get Sirt6 Activator at DoNotAge.org (use code KAJSA for 10% off your order)

6. Vitamin D (During winter)

Vitamin D is a very important vitamin for our body, yet there are many people living in the northern climates that are vitamin D deficient. I take Vitamin D during the winter since the sun exposure here in Sweden is limited. Deficiency in Vitamin D can lead to fatigue, poor immune function, and bone loss. That’s really something I want to avoid!

A meta-analysis in The BMJ found that Vitamin D supplementation reduces all-cause mortality. As Vitamin D is a vitamin that plays a big role in hormonal balance, energy, mood, bone density and muscle function, it’s an important vitamin to have enough of in your body. Supplementing with Vitamin D may also regulate immune function and reduce the risk of infections.

➡️ Get Vitamin D at Performance Lab^®

7. Omega-3

Omega-3 fatty acids, especially EPA and DHA, are known for their anti-inflammatory properties and their importance in brain function, heart function, and cellular longevity. Research indicates that people who consume more omega-3s have a longer life expectancy and a reduced incidence of age-related diseases. These fats are essential to human health because they preserve cognitive function, reduce inflammation, and maintain joint mobility – making them a primary focus for people committed to longevity. I try to get enough Omega-3 through my diet by eating plenty of fatty fish. However, when I feel like I haven’t had enough, I supplement with Omega-3 to ensure I’m meeting my needs.

➡️ Get Omega-3 at Performance Lab^®

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Supplements Are Not Magic Pills

I hope you enjoyed our list with the Best Supplements for Longevity. Maybe this list will inspire you to try some supplements that can improve your health and longevity. Or maybe it will get you started on the basics of longevity: exercise and good nutrition. Regardless, I just want you to remember that supplements are not a shortcut to longevity. If your diet, sleep, fitness and exercise habits are poor, they won’t help much. Your lifestyle is the foundation and supplements just optimize what’s already working.

If you want to copy my approach, you should always prioritize real food first. Eat clean with lots of protein and healthy fats. Check out the Paleo Diet to get inspired. I personally try as much as possible to only eat foods that consist of a single ingredient. Examples are grass-fed beef, eggs, chicken, salmon, vegetables etc. I like to call it clean eating. No additives, no refined sugar or refined starch. There are major dangers in eating ultra-processed foods. I prioritize staying active and building muscle, as it becomes even more important once you reach your forties. Finally, I use supplements strategically, based on my goals and personal response.