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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Folate
Vitamin
Impact
Highest effect
Proper methylation is essential for turning genes on and off correctly, a process that can become dysregulated during aging. Folate, preferably in its active L-methylfolate form, is a primary methyl donor that supports this process. Maintaining adequate folate levels helps ensure genomic stability and reduces the risk of elevated homocysteine, a significant factor in vascular aging.
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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 B12
Vitamin
Impact
Highest effect
Vitamin B12 is vital for maintaining the myelin sheath that protects nerve cells and for metabolizing homocysteine, an amino acid linked to cardiovascular and cognitive issues when elevated. Age-related changes in stomach acid can impair B12 absorption from food, making supplementation a key strategy for older adults to maintain energy levels and brain function.
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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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Vitamin K
Vitamin
Impact
Highest effect
Vitamin K2, in particular, activates proteins like osteocalcin and Matrix Gla Protein (MGP). Osteocalcin helps bind calcium to the bone matrix, while MGP prevents calcium from depositing in soft tissues like arteries and blood vessels. This dual action is fundamental for maintaining both skeletal strength and cardiovascular flexibility with age.
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High effect
Alpha-GPC
Other
Impact
High effect
Alpha-GPC is a highly bioavailable form of choline that readily crosses the blood-brain barrier. It helps maintain the structural integrity of neuronal membranes and supports the synthesis of acetylcholine, a key neurotransmitter involved in cognitive processes. Supplementation can help counteract age-related declines in memory, focus, and mental acuity.
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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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Carnosine
Other
Impact
High effect
Typical dose:500–2000 mg / day
Glycation is a process where sugar molecules bind to proteins, impairing their function and leading to cellular damage. Carnosine is one of the most effective agents at preventing this process. By protecting proteins in the skin, brain, and arteries from glycation, it helps maintain tissue elasticity and function, directly targeting a fundamental driver of aging.
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Collagen
Other
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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Glycine
Amino Acid
Impact
High effect
Typical dose:1000–5000 mg / day
As a primary building block for collagen, glycine directly supports skin and joint integrity. Its role as a rate-limiting precursor for glutathione synthesis is critical for combating age-related oxidative stress. Furthermore, by acting as an inhibitory neurotransmitter, glycine improves sleep quality, which is essential for cellular repair, hormonal regulation, and cognitive restoration.
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Green Tea
Botanical
Impact
High effect
The catechins in green tea, particularly EGCG, activate pathways like AMPK that are associated with longevity and improved metabolic health. They help protect cells from oxidative damage, support cardiovascular function, and may enhance autophagy, the body's cellular cleanup process that removes damaged components.
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Taurine
Amino Acid
Impact
High effect
Recent research highlights taurine as a key regulator of aging. It protects mitochondria from oxidative stress, combats chronic inflammation, and supports function in the brain, heart, and retina. Restoring taurine levels through supplementation has been shown in animal models to extend lifespan and healthspan, making it a promising longevity nutrient.
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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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Apigenin
Other
Impact
Moderate effect
Apigenin has been shown to inhibit the enzyme CD38, which is a primary consumer of NAD+, thereby helping to preserve NAD+ levels essential for mitochondrial function and DNA repair. It also shows promise in helping the body clear senescent 'zombie' cells that contribute to aging. Additionally, it binds to GABA receptors in the brain, promoting relaxation and deeper sleep.
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Boswellia
Botanical
Impact
Moderate effect
Boswellia serrata extract contains boswellic acids, which inhibit the pro-inflammatory enzyme 5-lipoxygenase (5-LOX). This mechanism is distinct from many other anti-inflammatories, making it an excellent partner for curcumin. It is clinically effective for reducing joint pain and stiffness, key issues that affect quality of life during aging.
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Cysteine
Amino Acid
Impact
Moderate effect
Typical dose:500–1000 mg / day
Supplementing directly with glutathione is often inefficient due to poor absorption. Providing the building blocks is a more effective strategy. Cysteine is a rate-limiting precursor to glutathione synthesis, so supplementing with it directly supports the body's ability to produce its own powerful antioxidant protection, combating a primary driver of aging.
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Hyaluronic Acid
Other
Impact
Moderate effect
Hyaluronic Acid is a key molecule for retaining moisture in tissues. Orally, it has been shown to be absorbed and distributed to the skin and joints. Supplementation can increase skin moisture content, improving elasticity and appearance, while also supporting the viscosity of synovial fluid in joints, enhancing cushioning and mobility.
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Lycopene
Botanical
Impact
Moderate effect
Typical dose:10–30 mg / day
Lycopene is a powerful free-radical scavenger that concentrates in tissues like the skin, liver, and prostate. It provides cellular protection against oxidative stress, a key factor in aging. Its demonstrated ability to help mitigate photodamage to the skin makes it a valuable supplement for preserving skin health over time.
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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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Selenium
Mineral
Impact
Moderate effect
Selenium is a critical component of selenoproteins, which play a central role in neutralizing free radicals and reducing oxidative stress. It is also vital for the conversion of thyroid hormones, which regulate metabolism throughout the body. Adequate selenium levels are necessary for a robust immune response and cellular protection.
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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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Vitamin E
Vitamin
Impact
Moderate effect
Vitamin E is a crucial component of the body's antioxidant network, working to stop the chain reaction of lipid peroxidation in cell membranes. This protection is vital for cardiovascular health and skin integrity. As a fat-soluble vitamin, it works in different cellular compartments than water-soluble antioxidants like Vitamin C, providing comprehensive protection.
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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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Lower effect
Gluthathione
Other
Impact
Lower effect
Typical dose:250–1000 mg / day
Standard oral glutathione is broken down by digestive enzymes into its constituent amino acids before it can be absorbed, preventing it from raising cellular glutathione levels effectively. For direct supplementation, specialized forms like S-Acetyl-Glutathione or Liposomal Glutathione are necessary for absorption. A more efficient and cost-effective strategy is to supplement with precursors like N-Acetylcysteine (NAC) and Glycine, which the body can use to synthesize its own glutathione.
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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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Boron
Mineral
Impact
Situational effect
Boron plays an underappreciated role in healthy aging. It reduces the excretion of calcium and magnesium, supporting bone density. It also has anti-inflammatory properties and positively influences the activity of crucial hormones and vitamins that often decline or are dysregulated with age.
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Melatonin
Other
Impact
Situational effect
Typical dose:0.5–3 mg / day
Natural melatonin production declines with age, disrupting circadian rhythms. Low-dose supplementation is highly effective for restoring a healthy sleep-wake cycle. While it is also a potent antioxidant, its primary, clinically-validated benefit is as a chronobiotic, making it most suitable for individuals with specific sleep challenges rather than a universal anti-aging supplement.
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