Which Supplements Are Worth Taking for Longevity, and Which Are a Waste of Money?

The Supplement Landscape

Longevity supplements are a booming industry, but most products have far more marketing than evidence behind them. The best approach is targeted: supplement to fix specific gaps, not to chase unproven anti-aging claims.

Supplements With Reasonable Evidence (When Needed)

• Vitamin D: Helpful if you're deficient, which is common. Test first to choose the right dose
• Vitamin B12: Important for older adults, vegans, and people on metformin or acid-reducing medications
• Omega-3 fatty acids (fish oil): May help if you don't eat fatty fish; prescription-strength forms can lower triglycerides
• Creatine: Well-studied for muscle strength, especially combined with strength training, and increasingly studied for brain health
• Protein powder: Useful if you struggle to get enough protein from food
• Magnesium: Helpful if your intake is low
• Fiber supplements: Can support digestion and cholesterol if you don't get enough from food

Promising but Unproven

• NAD+ boosters (NR, NMN): Raise NAD+ levels in the blood, but human evidence for anti-aging benefits is limited
• Resveratrol: Exciting in early research, but human studies have been disappointing
• Spermidine, urolithin A, and others: Early research, but not enough evidence yet

Often a Waste of Money

• Multi-ingredient "anti-aging" blends with proprietary formulas
• Testosterone boosters with little evidence
• High-dose antioxidants: Some studies suggest high doses of certain antioxidants (like beta-carotene in smokers) may even cause harm
• Most supplements for people with a healthy diet and no deficiencies

Important Cautions

• Supplements aren't regulated like medications, so quality varies. Look for third-party testing (like USP or NSF)
• Some supplements interact with medications
• More isn't always better—fat-soluble vitamins can build up to toxic levels

Test, Don't Guess

Lab testing helps you identify real deficiencies so you can supplement wisely.

Learn more about lab testing here: Heva Lab Testing

The Bottom Line

The best longevity "supplements" are exercise, sleep, and good nutrition. Targeted supplements like vitamin D, B12, omega-3s, and creatine can help when there's a need—but many popular anti-aging products lack solid evidence.