**Honest truth: no supplement has been proven to extend human lifespan in clinical trials.** Most longevity supplements are based on animal research or biomarker improvements, not actual lifespan extension. Here's what we do and don't know.
Actually Supported by Human Data
Omega-3 index (blood level) is inversely correlated with all-cause mortality. The Framingham study found those with highest omega-3 levels lived 4.7 years longer on average. Reduces inflammation, a driver of aging.
Multiple meta-analyses link vitamin D deficiency to increased all-cause mortality. The VITAL trial showed vitamin D reduced cancer death by 25% in the subset who took it consistently.
Adequate magnesium is associated with lower mortality in observational studies. It's required for 300+ enzymatic reactions including DNA repair. Most Americans are deficient.
Promising But Unproven in Humans
NAD+ declines with age and is critical for cellular energy and DNA repair. NMN/NR raise NAD+ levels. Animal studies show impressive results. Human trials show NAD+ increases but lifespan effects are unknown.
Activates sirtuins (longevity genes) in cell studies. Extended lifespan in some animal models. Human studies show some metabolic benefits but no lifespan data. Poor bioavailability is a limitation.
Evidence-Based Longevity Stack
Focus on what we actually know works, not just animal studies.
| Ingredient | Dose | When |
|---|---|---|
| Omega-3 (High EPA/DHA) | 2-3g | With meals |
| Vitamin D3 | 2,000-5,000 IU | Morning with fat |
| Magnesium Glycinate | 300-400mg | Evening |
| Vitamin K2 (MK-7) | 100mcg | With D3 |
Beyond Supplements
- •Caloric restriction (or fasting) has more lifespan evidence than any supplement
- •Exercise is the closest thing to a longevity drug we have
- •Sleep quality is strongly linked to mortality in every study
- •Social connection and purpose affect longevity more than pills
Note: Longevity supplements are largely speculative. No supplement has been proven to extend human lifespan. Focus on proven lifestyle factors first.