Longevity Supplements 101: Starter Picks & Advanced Options

• Longevity Foundation|
• Longevity Supplements|
• Advanced Strategies|
• Lifestyle Support|

We all hope for a long life, but more importantly, we want a longer health span—years of good health, free from chronic diseases and age-related disabilities.

Unfortunately, the number of older people with age-related diseases, like cardiovascular disease, high blood pressure, arthritis, Alzheimer’s, Parkinson’s, type 2 diabetes, and cancer, continues to rise, placing heavy burdens on societies and economies around the world 1.

Not all of us can be lucky enough to avoid chronic illness altogether, but we can take steps to maximize our physical and mental powers as we age. 

I’ve helped many of my clients use diet, exercise, stress management skills, and longevity supplements to stay biologically younger than their actual age. In this article, I’ll highlight the most promising longevity supplements and the research behind them. 

How to Live Longer: Lay the Foundation

Before considering dietary supplements, it’s important to focus on dietary and lifestyle factors that contribute to healthy aging. The NIH National Institute on Aging lists these key elements of living a long, healthy life 2:

• Protecting Physical Health: Stay active, get quality sleep, avoid smoking, and limit alcohol.
• Healthy Nutrition: Eat a nutrient-dense diet.
• Supporting Mental Well-being: Manage stress, stay socially connected, and keep your mind engaged.

These habits take more effort than just taking a supplement, but they are the foundation of healthy aging. Although longevity supplements can help, true longevity comes from maintaining a healthy lifestyle—not just relying on quick fixes.

What’s Your Aging Baseline?

Before jumping to longevity hacks, it’s good to understand your unique starting point—longevity is more than your numerical age. I recently spoke with longevity expert D Jeffrey Gladden, who shared simple ways to assess how well you’re aging, without the need for expensive tests:

• Look in the mirror: If you look younger than others your age, you may be aging well. If you look older, there may be underlying issues.
• Assess your physical capabilities: Can you run down a flight of stairs without holding the rail? If not, this could be a sign of poor aging.
• Evaluate your mindset: Do you hold onto fixed opinions (rigid thinking) or remain open to new ideas (curious thinking)? A flexible, open mind is a hallmark of healthy aging.

If your aging baseline suggests you could benefit from additional support, longevity supplements may be worth exploring.

Longevity Supplements

Once you’ve established a strong foundation of diet, regular movement, and stress management (we’ll explore each below), certain supplements may offer additional longevity benefits. Here are three of the most useful ones on my radar.

1. Molecular Hydrogen

What Is It?

Molecular hydrogen is hydrogen gas dissolved in water to make hydrogen-rich water. You can buy it ready-made or make it at home with special machines or magnesium-based effervescent tablets.

How It Works

Researchers are studying hydrogen-rich water for its potential anti-inflammatory, antioxidant, and cell-protective effects 3. It may help by supporting the health of our mitochondria—the tiny energy factories in cells that slow down as we age. Even brief exposure to hydrogen might help slow the aging process in blood vessel cells by activating a protective pathway called Nrf2.

Research

• A systematic review (structured analysis) of six human trials found that hydrogen-rich water helped improve how well mitochondria work 4. In simple terms, it made them more efficient, even affecting gene expression to boost energy production.
• A small randomized controlled pilot trial (gold-standard type of study) found that drinking hydrogen-rich water had the following age-related benefits in people over 70 5:
  • Reduced pain
  • Improved brain metabolism
  • Increased leg strength
• The same study also found a 4% increase in telomere length, and possible improvements in DNA methylation—both linked to longer life 5. Telomeres are protective caps on chromosomes that get shorter as we age, and DNA methylation affects how genes work (gene expression) and how cells function.

2. C15:0/Pentadecanoic Acid

What Is It?

C15:0 (also known as pentadecanoic acid) is a type of essential fatty acid mainly found in high-fat dairy products, particularly aged cheeses.

How It Works

At the cell level, C15:0 may have the potential to promote longer life by reducing inflammation, fighting cancer, preventing scarring, and fighting harmful microbes 6.

Research

• A randomized controlled trial examined C15:0 supplementation in people with nonalcoholic fatty liver disease who followed a Mediterranean diet. After 12 weeks, the supplement helped to 7:
  • Improve cholesterol levels 
  • Possibly change the balance of gut bacteria in a beneficial way

3. Probiotics

What Are They?

Probiotics are beneficial micro-organisms that support gut health and help keep a healthy balance of microbes in your digestive system.

How They Work

Probiotics may support healthy aging by improving the diversity of gut microbiota, which is linked to brain health, cognitive function, and overall well-being. In simple terms, living longer and aging well may depend partly on having a healthy gut, and probiotics can help with that.

Research

• Various meta-analyses (highest quality studies) of human studies show that probiotics can improve:
  • Signs of age-related decline, like inflammation, oxidative stress (free radical damage), and immune function 8 9 10
  • Muscle loss (sarcopenia) 11
  • Mental decline 12
  • Glutathione levels (higher glutathione is good because it is a powerful antioxidant that protects cells) 9
• A systematic review found that adults who lived to 90 or older had 13:
  • Greater variety in their gut microbiota (less variety is linked to mental decline)
  • Higher production of short-chain fatty acids and vitamins (associated with a robust gut microbiome)
• A randomized controlled trial showed that a probiotic blend of Lactobacillus and Bifidobacterium, along with a healthy diet, exercise, time in nature, and social support, helped improve mood and mindfulness in healthy adults 14.

Advanced Longevity Strategies & Supplements

Longevity-focused practitioners may suggest a broader range of age-busting strategies and supplements, some with very limited research. 

Although the following options can be used independently, consulting a doctor is wise. These can be costly, and expert advice can help determine if they’re truly beneficial and worth the investment.

NAD+ Precursors

Nicotinamide adenine dinucleotide (NAD+) is a vital coenzyme that plays a key role in cellular energy production and DNA repair. 

As we age, NAD+ levels decline, contributing to reduced cellular function and increased oxidative stress. NAD+ precursors such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) have gained attention for their potential to restore NAD+ levels, enhance mitochondrial function, and promote longevity 15. 

In our discussion, Dr. Jeffrey Gladden mentioned that he mostly uses Jinfiniti Vitality when his patients need an NAD+ precursor supplement and has found this product to measurably enhance mitochondrial function. However, it may not be the best option for everyone—consult your doctor for recommendations tailored to your individual health needs.

Ozone Therapy

Ozone therapy involves medical-grade ozone gas to stimulate oxygen metabolism, modulate the immune system, and reduce inflammation. It may help treat age-related conditions by improving circulation, supporting cellular repair, and enhancing mitochondrial function 16. 

Ozone can be given through an IV, into the rectum through the anus, or in an ozone sauna. Talk with your doctor to see if ozone is right for you and which method might work best for your healthy aging regimen.

Also remember that research is still ongoing, and ozone therapy remains controversial in some medical communities. 

Hormone Optimization

Aging generally leads to a decline in key hormones such as testosterone, estrogen, progesterone, DHEA, and growth hormone.

Hormone replacement therapy (HRT) can help alleviate symptoms of a hormonal imbalance, including low energy, muscle loss, cognitive decline, and skin aging 17. 

However, taking hormones can cause side effects, so it’s important to ask your doctor to assess your hormone levels and determine if HRT is a safe and suitable option for you.

For a gentler approach, certain herbs and supplements may help restore hormonal balance. For example, Progest-Harmony and Estro-Harmony are designed to support female hormone balance.

Peptides 

Peptides are short chains of amino acids that act as signaling molecules in the body, regulating processes such as tissue repair, metabolism, and immune function. 

In our interview, Dr. Gladden talked about peptides and growth hormone promoters, such as BPC-157, thymosin alpha-1, and ipamorelin. Scientists are studying these and other peptides to see if they can help people live longer. Peptides have the potential to support cell repair, keep muscles strong, and improve cognitive function. 

Since peptide therapies are still under investigation and may not be FDA-approved for healthy aging, consult your doctor about their potential benefits and risks.

The Best Diet & Lifestyle Support for Longevity Supplements

As I mentioned earlier, for any supplements to work well, they must be paired with healthy diet and lifestyle habits. Combining the right supplements with healthy eating, stress management, and exercise may help slow down biological aging.

Which Diet Is Best?

A review of case studies found that 5 of 6 people who followed a nutrient-dense diet combined with exercise, quality sleep, meditation, probiotics, and greens powder had reduced their biological age by 5 years in just 2 months 18. Examples of nutrient-rich diets that can support gut health and long-term wellness are:

• The Mediterranean diet. This is the most studied example of a nutrient-rich, anti-inflammatory diet that can improve the chance of living a long, healthy life. A meta-analysis found that the Mediterranean diet reduced the odds of all-cause mortality by 28% and the odds of heart attack by 52% 19.
• The Paleo diet. In our clinical experience, the Paleo diet is a nutrient-dense diet that’s especially helpful for those with mild to moderate sensitivities to some of the foods, like grains or dairy, in the Mediterranean diet. 
• The low FODMAP diet. For those with gut-specific symptoms like bloating and gas, a low FODMAP diet can provide nutrients while relieving those symptoms.

Exercise Is Essential 

An observational study comparing the data of nearly 100,000 older adults found that regular exercise reduced the risk of dying from any cause by 41%. The greatest health benefits came from a combination of the following 20:

• 30–60 minutes of moderate-to-vigorous aerobic exercise, 5 times per week
• Lifting weights 1–2 times  per week

If this regimen feels out of reach right now, incorporating daily walking is a great way to start working up to it. An observational study that tracked over 3,000 participants for 10 years found that simply walking at least 8,000 steps 1–7 days a week lowered their mortality risk by 15–16% 21.

Managing Stress

Too much untamed stress can contribute to inflammation, hormonal imbalances, weakened immunity, and ultimately, accelerated aging. Fortunately, there are effective ways to manage stress and thereby promote healthier aging, 

Exercise (see above) is one of these ways. Other ways to manage stress include:

• Sleeping well. You can sleep better by having regular bedtimes, sleeping in a cool, dark room, and following a pre-bedtime wind-down routine (avoid screens and don’t eat a lot or exercise close to bedtime).
• Practicing mindfulness-based activities. Meditation, deep breathing, and journaling (writing down thoughts and emotions) can provide clarity and stress relief.
• Being in nature. Spending time outside and enjoying green spaces can be particularly helpful. I encourage my patients to relax in nature whenever they can.

Optimal Longevity Takes a Balanced Approach

Longevity supplements may offer benefits if you’re seeking to extend your lifespan and health span.

For example, molecular hydrogen and pentadecanoic acid (C15:0) may promote cellular health and reduce inflammation. Probiotics can enhance gut microbiota, which may support longevity, brain health, and overall well-being. All of these are key factors for aging well.

Advanced strategies like ozone therapy and peptides are also gaining attention for their potential to lengthen healthy aging, but you should approach these with expert guidance.

For the best results, healthy aging supplements should be paired with a healthy diet, regular exercise, and stress management practices. At the clinic, we always take a diet-and-lifestyle-first approach to health and mental well-being as we age.

If you would like knowledgeable support with healthy aging, including guidance on longevity supplements, you can reach out to us anytime.

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