Highest effect
Coenzyme Q-10
Other
Impact
Highest effect
Typical dose:100–400 mg / day
CoQ10 is essential for the function of high-energy organs like the heart, liver, and brain. Supplementing can help combat age-related declines in cellular energy, reduce oxidative stress, and support cardiovascular health. The ubiquinol form offers superior bioavailability.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–500 mg / day
Magnesium plays a vital role in ATP synthesis, the body's primary energy currency. It also helps regulate blood pressure, supports nerve function, and promotes relaxation and sleep quality, which are often compromised with age. Bioavailable forms like glycinate or citrate are preferred.
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Omega-3
Fatty Acid
Impact
Highest effect
Typical dose:1000–4000 mg / day
The omega-3 fatty acids EPA and DHA are potent anti-inflammatories that help balance the pro-inflammatory effects of omega-6s. They are integral components of cell membranes, particularly in the brain and retina, and are clinically shown to support cognitive health and reduce triglyceride levels.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–4000 IU / day
Vitamin D deficiency is linked to osteoporosis, a weakened immune system (immunosenescence), and cognitive decline. Supplementation is one of the most effective ways to maintain adequate levels, supporting calcium absorption for strong bones and modulating immune responses.
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High effect
Astaxanthin
Other
Impact
High effect
Typical dose:4–12 mg / day
Astaxanthin's unique molecular structure allows it to span the entire cell membrane, providing comprehensive protection against free radical damage. It can cross the blood-brain and blood-retinal barriers, offering targeted antioxidant support to these critical tissues.
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Collagen
Protein
Impact
High effect
Typical dose:5000–15000 mg / day
As the body's most abundant protein, collagen production declines with age, leading to wrinkles and joint stiffness. Hydrolyzed collagen peptides are well-absorbed and can stimulate the body's own collagen synthesis, supporting both aesthetic and functional health.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Beyond athletic performance, creatine monohydrate is a powerful longevity supplement. It helps counteract age-related muscle loss (sarcopenia) and provides a readily available energy source for neurons, which may improve memory and reduce mental fatigue.
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Curcumin
Botanical
Impact
High effect
Typical dose:500–1000 mg / day
Standard curcumin has poor bioavailability. For effective results, it must be taken in an enhanced form (e.g., with piperine or as a phytosome complex), which significantly increases absorption. It works by inhibiting inflammatory molecules like NF-kB.
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Moderate effect
Acetyl L-Carnitine
Other
Impact
Moderate effect
Typical dose:500–2000 mg / day
ALCAR can improve mental clarity, reduce fatigue, and support nerve health. Its role in mitochondrial function is crucial for maintaining energy levels in an aging brain and body. It's often used to support memory and focus.
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Glycine
Amino Acid
Impact
Moderate effect
Typical dose:1000–5000 mg / day
Glycine acts as an inhibitory neurotransmitter in the brain, which helps lower core body temperature and promote deeper, more restorative sleep. Given sleep's critical role in nightly repair and recovery, improving it has significant anti-aging effects.
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Resveratrol
Botanical
Impact
Moderate effect
Typical dose:150–500 mg / day
Resveratrol mimics some of the effects of caloric restriction, a known longevity intervention. While human data is still evolving, it shows consistent benefits for endothelial function and metabolic health, making it a key supplement for vascular aging.
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Vitamin C
Vitamin
Impact
Moderate effect
Typical dose:250–1000 mg / day
Vitamin C regenerates other antioxidants like Vitamin E and is crucial for building the collagen that keeps skin firm and joints healthy. Its role in immune function is well-established, helping to support the body's defenses which can weaken over time.
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Zinc
Mineral
Impact
Moderate effect
Typical dose:15–30 mg / day
Zinc is a critical component of the antioxidant enzyme superoxide dismutase (SOD) and is required for the development and function of immune cells. Supplementing can help maintain a robust immune response and support skin health and wound healing.
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Situational effect
Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
By modulating the body's stress response, Ashwagandha can improve sleep quality, enhance feelings of well-being, and reduce the catabolic effects of chronically elevated cortisol. Standardized extracts (e.g., KSM-66, Sensoril) have the most clinical backing.
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Bacopa
Botanical
Impact
Situational effect
Typical dose:300–500 mg / day
Clinical trials have demonstrated that Bacopa monnieri can improve memory recall in older adults. It's thought to work by enhancing communication between neurons and providing antioxidant protection in the brain. Effects are cumulative and require consistent use over several weeks.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
Melatonin is not just a sleep aid; it's also a powerful antioxidant that protects mitochondrial DNA. Taking low doses can help reset the circadian rhythm, leading to improved sleep onset, duration, and quality, which has cascading benefits for overall health.
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