Key Takeaways
Multivitamins, vitamin D3, and omega-3 fatty acids form the essential foundation of any longevity supplement plan.
Supplements like NMN (NAD+ booster), CoQ10 + PQQ, and creatine support mitochondrial function and energy production, which decline with age.
Antioxidants and cellular protectors such as glutathione, ergothionein (ERGO), and curcumin help combat oxidative stress and inflammation.
Compounds like resveratrol and spermidine enhance autophagy – your body’s natural process for removing damaged cellular components.
Building Your Core Longevity Stack
Nutrition comes first. Eat whole foods. Balance your meals. Then add supplements to fill the gaps.
Beyond a healthy diet, several key supplements support cellular health and slow the ageing process:
Multivitamins. A high-quality vitamin and mineral formula provides nutritional insurance. You get all essential micronutrients in adequate amounts.
Vitamin D. Your body needs extra D3. Deficiency affects at least 50% of the population. Higher vitamin D3 levels link to a 5-year difference in telomere length. Take 2,000-5,000 IU daily.
10 Best Supplements for Longevity
1. Nicotinamide Mononucleotide (NMN)
Nicotinamide mononucleotide (NMN) is a next-generation nutrient proven to safely and effectively raise NAD+ levels. NAD+ is a vital coenzyme involved in numerous cellular processes, including energy production, cell repair, and optimal cellular function.
NAD+ levels decline with age. Maintaining healthy NAD+ levels becomes part of your longevity strategy and cellular health support.
Immunity & Antioxidants
NAD+ Booster Supplement 500mg 60 Capsules High-Potency by Azaroe
Discover the power of our high-potency NAD+ Booster (500mg per serving) designed to enhance cellular health and combat aging. With 5X more effectiveness than standard NAD supplements, our premium formula supports energy production, DNA repair, and cognitive function - all in one convenient daily capsule.
Randomised placebo-controlled human studies show NMN supports mitochondrial function, cellular energy, metabolic efficiency, and sirtuins (molecules associated with healthy ageing). These effects lead to improved physical performance, better metabolic function, and favourable changes in biological markers.
2. Coenzyme Q10 + PQQ
The combination of coenzyme Q10 (CoQ10) and pyrroloquinoline quinone (PQQ) optimises mitochondrial function, which drives longevity.
CoQ10 is well-known. PQQ is gaining recognition. PQQ is a potent antioxidant that specifically protects mitochondria from damage and triggers other reactions needed for mitochondrial function. PQQ also promotes spontaneous formation of new mitochondria in ageing cells (a process called mitochondrial biogenesis).
Mitochondria are your cellular power plants. Ageing, cognitive decline, and poor memory link to deteriorating mitochondrial function.
Immunity & Antioxidants
Ubiquinol High Absorption 300mg CoQ10 by The Intelligent Health
Our Ubiquinol High Absorption supplement delivers CoQ10 in its most bioavailable form, providing cardiovascular support and cellular energy production. Each vegan capsule contains 100mg ubiquinol (equivalent to 280mg standard CoQ10) plus Vitamin B1 for enhanced metabolism. Ideal for adults over 40, statin users, or anyone seeking increased energy and heart health support.
To improve mitochondrial function, follow these four principles:
- Consume all necessary nutrients
- Use mitochondrial enhancers
- Maintain high insulin sensitivity and monitor blood sugar levels
- Improve detoxification processes
- Reduce exposure to harmful factors (such as toxins)
3. Glutathione
Glutathione is one of the most valuable compounds produced by all cells in your body. Cells use this compound to protect against damage and neutralise harmful substances.
Glutathione is a small protein molecule made up of glutamate, cysteine, and glycine amino acids. Over 100 years of research and more than 100,000 scientific papers establish that maintaining normal glutathione levels in cells is essential for proper cellular function, a healthy immune system, and slowing the ageing process.
Discover our premium N-Acetyl-Cysteine (NAC) supplement with 600mg per vegan capsule. This powerful amino acid supports glutathione production, promoting natural detoxification, immune function and cellular health. With 180 capsules in each bottle, you'll enjoy a full 6-month supply of this highly bioavailable, ethically-sourced supplement made in the UK.
The most popular methods to raise glutathione levels are supplementing with glutathione (GSH) or N-acetylcysteine (NAC). The standard oral dosage of reduced GSH to address deficiency is 250-1,000 mg per day. For NAC, the dosage typically ranges from 500-1,000 mg per day.
4. Ergothionein (ERGO)
Another compound with properties similar to glutathione is ergothionein (ERGO) – a natural amino acid found in many foods, especially mushrooms. ERGO activates several biological mechanisms that protect and enhance cellular function, including antioxidant, inflammation-regulating, and detoxification-supporting effects.
Emerging evidence shows that a diet rich in ergothionein protects the body and promotes longevity. This is why researchers call ERGO the “longevity vitamin.”
Discover Lion's Mane Focus+, a potent 4000mg Lions Mane supplement enhanced with Vitamin B1 and black pepper. Vegan-friendly, gluten-free, and sustainably packaged for optimal mental performance and nervous system support.
Evidence shows ERGO supports your body’s natural defence against oxidative damage, promotes healthy inflammatory response, and supports mitochondrial function. These effects are particularly relevant for maintaining cognitive health in older adults. ERGO levels were significantly lower in frail elderly people compared to non-frail elderly people. Another study found a link between elevated ERGO levels and preserved gait (walking pattern). Impaired gait is a common sign of ageing.
Research has found that ergothionein reduces oxidative stress in virtually all tissue and cell types studied. This suggests ergothionein has a systemic effect on healthy ageing.
Since mushrooms are the primary dietary source of ergothionein, people who do not consume them regularly develop deficiency and need supplementation.
5. Resveratrol
Resveratrol is a polyphenolic compound found in small amounts in grapes (only in the skin), red wine, peanuts, and blueberries. Most resveratrol supplement manufacturers use Japanese knotweed (Polygonum cuspidatum) as raw material.
Immunity & Antioxidants
Trans-Resveratrol Effective Split Dose 180 Vegan Caps by Time Health
Discover Time Health's premium Trans-Resveratrol supplement featuring 180 vegan capsules with Japanese knotweed root and grape skin extract. Our unique split-dosing approach ensures maximum absorption of 125mg trans-resveratrol per capsule. UK-manufactured under GMP standards with zero additives and eco-friendly packaging for conscious consumers seeking quality wellness support.
Resveratrol enhances autophagy and supports a healthy inflammatory response in the brain. Studies show resveratrol improves mood, mental performance, and daily activity in older adults. One probable reason for this effect is improved autophagy mechanisms.
6. Spermidine
Spermidine is a dietary amino acid produced in the human body. As the name suggests, spermidine is crucial for sperm function, but plays a significant role in cells throughout the body as a compound supporting healthy ageing.
Vitamins & Minerals
Renew Ultra Pure Spermidine Cellular Renewal Supplement by Time Health
Ultra pure spermidine supplement (6.5mg per capsule) that activates autophagy for cellular renewal. Vegan formulation with no additives. UK manufactured to GMP standards. Eco-friendly pullulan capsules from tapioca. Supports healthy cellular maintenance.
Spermidine helps combat ageing by improving autophagy and mitochondrial function. Spermidine supplements extended lifespan in ageing models and in mice. In humans, maintaining higher spermidine levels throughout life appears to promote longevity and optimise cognitive function.
7. Creatine
Creatine supplementation is another essential longevity supplement. Numerous human clinical studies demonstrate that creatine intake in both men and women promotes muscle strength and muscle mass. Creatine also supports a healthy inflammatory response, helps maintain antioxidant defence, and promotes bone health. Creatine positively affects brain health and mood.
Optimum Nutrition's Micronised Creatine Powder is a 100% pure creatine monohydrate supplement designed to enhance physical performance and muscle power. Ideal for pre-workout energy and post-workout recovery, this unflavoured powder mixes easily and is perfect for stacking. Each serving provides 3g of creatine, supporting high-intensity workouts for both amateurs and professionals. With 186 servings per pack, it's a convenient and effective addition to your fitness routine.
Maintaining muscle mass is a core objective of any longevity plan. By age eighty, most people lose muscle mass to just over half of what they had at twenty. The general dosage recommendation is 3 to 5 g of creatine after exercise.
8. Berberine
If you have elevated blood sugar levels, the most significant way to combat ageing is through proper nutrition and supplementation to normalise blood sugar levels.
Herbal Supplements
Berberine Extract High Strength 1500mg 60 Capsules by Vegan Vitaliy
Discover our high-strength berberine supplement with enhanced absorption from black pepper extract. Each vegan capsule delivers 500mg of pure berberine HCl to support healthy blood sugar levels, weight management, and cardiovascular health. UK-made with premium ingredients for those seeking natural metabolic support.
The plant compound berberine has demonstrated significant benefits in supporting healthy blood sugar levels already within normal range in double-blind human clinical studies. For people dealing with excessive glycation, this becomes an essential supplement for healthy ageing and longevity.
9. Omega-3
A high-quality pharmaceutical-grade fish oil supplement containing a total of 1,000 to 2,000 mg EPA+DHA is an indispensable daily longevity strategy.
Omega-3 & Fatty Acids
Liquid Omega 3 Cod Liver Oil 250 ml Pure & Natural by Moller’s
Möller's Liquid Omega 3 Cod Liver Oil delivers essential fatty acids and vitamins A, D and E from sustainable Arctic cod. Available in neutral and orange flavours, this premium supplement supports heart, brain, joint, and immune health with 166 years of Norwegian expertise behind every spoonful.
Results from the DO-HEALTH study, a large European clinical trial examining the effects of vitamin D3, omega-3 fatty acids, and a home exercise programme on healthy ageing in older adults, showed that omega-3 fatty acids (1,000 mg per day) and vitamin D3 (2,000 IU per day) significantly slowed biological ageing by approximately 2.9-3.8 months over the three-year study. While omega-3 alone reduced biological ageing across three biological ageing measures, the combination of omega-3, vitamin D3, and exercise provided the greatest effect, suggesting a possible synergistic effect.
10. Curcumin
Curcumin is a plant-derived antioxidant. Try taking curcumin (the active component of turmeric) as one tool in combating ageing. Curcumin produces numerous effects that fight ageing and promote longevity, but its ability to support a healthy inflammatory response makes it particularly valuable.
Traditional Herbs
Turmeric 2000mg, Black Pepper & Ginger 120 Tablets by Nutrition Geeks
Our high-strength turmeric tablets combine 2000mg of Curcumin with black pepper and ginger. Each serving delivers a potent dose of curcumin, the main active compound in turmeric. Unlike many competitors, our tablets contain a 95% curcumin extract, ensuring maximum benefits. Easy to swallow and letterbox-friendly, these tablets are a convenient addition to your daily routine.
These beneficial effects were found in clinical studies showing that certain curcumin preparations (specifically Theracurmin®, Meriva®, and C3 Complex®) positively affect brain health maintenance during ageing, joint health improvement, and metabolic enhancement.
Lifestyle Tips for Increasing Lifespan
Autophagy is your cellular response to remove cellular debris, waste, microorganisms, and unwanted compounds. Enhanced autophagy was found in exceptionally healthy centenarians and appears to be one of the key factors for living a healthier and longer life.
To improve autophagy, reduce excess cellular debris formation, decrease inflammation, and support mitochondrial function. Here are several ways to achieve this:
- Exercise, physical activity, and diaphragmatic breathing are key factors that support cellular debris removal and combat ageing
- Eat a diet rich in fruits, vegetables, nuts, seeds, and adequate protein
- Avoid sugar and excessive carbohydrate and calorie consumption
- Intermittent fasting: one popular method is daily 16-hour fasting with an 8-hour eating window
- Regular consumption of superfoods such as spirulina and other supergreens, raw cacao, berries, and green tea (especially matcha)
- Use spices. In addition to taking curcumin, use other spices and herbs to benefit from their inflammation-fighting and mitochondria-protecting properties
What Causes Ageing?
Accelerated ageing is characterised by several factors, including chronic or non-specific inflammation, declining mitochondrial function, excessive glycation, and other signs of cellular damage. All these factors interconnect.
Generally, as people age, inflammation increases and mitochondrial quantity and function decrease. This combination leads to cellular debris accumulation. With sufficient energy, cells clear this cellular debris through autophagy. When mitochondrial function and energy production decline, cells fail to clear debris, which further provokes chronic inflammation.
In many cases, the precursors to death from cardiovascular disease and cancer include:
- Obesity
- Poor blood sugar control
- Smoking
- Alcohol abuse
Is Memory Loss Inevitable with Ageing?
The brain is the most metabolically active tissue in the body, so age-related changes strongly affect it. While age impacts cognitive abilities, memory loss is not inevitable. You can take steps to support and maintain brain health throughout life.
Regardless of your age, nutrition plays a defining role in determining how well your brain functions. Note the strong connection between cardiovascular health and brain condition. Many nutritional strategies, lifestyle practices, and supplements supporting heart health have additional (direct or indirect) positive effects on the brain.
Conclusion
Achieving healthy longevity does not require finding a single solution. Use the synergy of multiple approaches. Combine a nutrient-rich diet, an active lifestyle, and targeted, science-backed supplements such as NMN, CoQ10, and omega-3 for the most effective strategy to slow the ageing process.
The goal is not just to live longer but to live better, following the example of “super-agers” – people who age gracefully and stay healthy while maintaining consistent mental and physical energy levels.
Start with a healthy lifestyle, ensure your basic nutritional needs are met, then explore these best supplements for longevity. Always consult your healthcare provider before starting new supplements to ensure they align with your individual health needs.
