I’m an ageing expert – these are the best longevity supplements (and those to avoid)

The multi-billion pound supplement industry is often criticised by experts, with some products making unsubstantiated claims about transformative health benefits. And yet online sales of “longevity supplements” that promise to slow down ageing are growing steadily. A recent survey from Bupa found Britons are increasingly buying supplements based on advice given by influencers on social media, and nearly half of those polled said their spending on these products had increased over the past year. One study found that nearly half of UK adults spend more than £120 a year on health supplements promoted on social media platforms such as Instagram and TikTok. We should generally be sceptical when it comes to supplements, believes Professor Bruno Ribeiro, a neurocognitive psychologist at the University of Murcia in Spain, and longevity specialist at the health resort ZEM Wellness Clinic Altea. “The distinction to make is that some supplements have convincing human evidence behind them. Many others are still [tested on] animals only,” Ribeiro says. Shorts Dr Sabine Donnai, founder of London health assessment clinic Viavi, also advises caution. “Supplements are not miracle anti-ageing pills; their value lies in correcting common biological vulnerabilities that may undermine healthy ageing over many years,” she says. “My principle is to measure where we can – via a blood test, for example – supplement for a reason, and then reassess rather than leaving people indefinitely on an ever-growing supplement stack.” Supplements don’t replace a healthy diet Taking a food-first approach is vital, insists Dr JoAnn Manson, a physician epidemiologist, endocrinologist and preventative medicine professor at Harvard University. “Nutrition is so important for healthy ageing and the prevention of chronic disease and cognitive decline. Everyone is looking for a magic pill, but nothing replaces a healthy diet and lifestyle behaviours.” Manson believes that most people with a healthy diet do not need supplements. “But targeted supplementation may be beneficial for certain groups, including older adults and during pregnancy.” So as we get older, which supplements might be beneficial? Here, doctors and leaders in preventative medicine share their recommendations. The humble multivitamin Manson, who has led major studies into a number of dietary supplements, stresses that none can replace a healthy diet and lifestyle. That said, her research suggests taking a daily multivitamin might be a simple, cost-effective way to support long-term health. She conducted a randomised trial of more than 21,000 adults over 60, which found those who took a standard multivitamin demonstrated slower age-related memory loss and cognitive decline over two to three years, as well as slower epigenetic ageing. “It’s surprising that a simple multivitamin containing just the recommended daily intake of multiple vitamins and minerals would be associated with the slowing of epigenetic clocks,” she says. “Many people do have a deficiency in one or more of these micronutrients, and a multivitamin can help to fill any gaps.” Vitamin D Ten micrograms of vitamin D is the one supplement the NHS does recommend people take during the autumn and winter months (alongside folic acid during pregnancy). In a separate trial led by Manson, researchers found that taking 2,000 IU (50 micrograms) a day of vitamin D3 protected against telomere shortening (a natural part of ageing, which is associated with an increased risk of various age-related diseases) over four years, preventing the equivalent of nearly three years of ageing, compared to placebo. “Vitamin D supports bone, muscle and immune health, and low levels are extremely common in the UK,” Donnai says. “The aim here is to correct deficiency, not to assume that increasingly high doses provide increasing longevity benefits.” Dr Alka Patel – a former GP known as the Million Hour Doctor – warns that if vitamin D levels grow deficient, bones can weaken over time, “and it can affect systems you very much want to preserve with age – such as immune resilience and muscle function, which becomes increasingly important with age because strength, balance and bone density together help determine whether you remain robust and independent.” Omega-3 While research on fish oil supplements has been mixed so far, Manson points to some studies that suggest potential, though modest, benefits of taking marine Omega-3 for slowing biological ageing. A 2025 trial found that healthy older adults who took one gram of essential fatty acid omega-3 daily for three years were found to have aged three months less compared to a control group. Results suggest an additive protective benefit of taking omega-3 with vitamin D and regular exercise. “Omega-3 fatty acids are important components of cell membranes, including in the brain; they may support cardiovascular health and help lower triglycerides (a type of fat found in your blood),” Donnai says. High levels of triglycerides in blood are associated with increased risk of conditions such as heart disease. “We measure omega-3 status because simply asking how much fish someone eats does not always tell us what is reaching their tissues.” Patel adds: “The brain is especially dependent on DHA, one of the main omega-3 fatty acids. If your omega-3 status is persistently low, I describe it as asking your brain cells to work without optimal amounts of one of their important building materials.” B vitamins “B-vitamin gaps are surprisingly common as we age,” says Patel. “I rarely see someone with every B-vitamin marker optimised. Studies in older Europeans have found low vitamin B6 status in around one in five people, with some populations much higher, and UK research estimated B12 deficiency at around 20 per cent of adults over 65, depending on how it is measured. Deficiency can show up as fatigue, weakness, brain fog, poor concentration, mood changes, tingling or numbness. “B vitamins help your body release and use energy; they are involved in brain and nerve function and red blood-cell formation,” explains Patel. “Folate (vitamin B9), B12, B6 and riboflavin (B2) all participate in this chemistry. Folate is particularly important, Donnai adds, “because inadequate levels, sometimes alongside low vitamin B12 or B6, can contribute to raised homocysteine, which is associated with vascular disease and cognitive decline”. It’s important to consult your doctor if you’re concerned about your Vitamin B levels to ensure targeted treatment. Creatine Creatine is a natural compound made from amino acids that the body stores mostly in the muscles, and helps provide energy. But there is emerging research that it could also be a useful healthy-ageing supplement, although much more extensive studies are needed. “Studies suggest creatine can modestly increase the benefits of strength training in older adults. Maintaining muscle and strength is fundamental to healthy ageing: it protects metabolic health, mobility, bone health and independence,” says Donnai. “There are also potentially interesting cognitive benefits, but that evidence is less mature.” If you have kidney disease or significant medical problems, speak with your doctor before taking the supplement. Eat enough protein “As we age, we develop anabolic resistance – the muscle’s reduced ability to build protein from the same intake – which accelerates sarcopenia [a loss of muscle strength],” Ribeiro says. “Adequate protein intake, sometimes alongside targeted supplementation, is one of the most evidence-backed interventions for preserving strength and independence in later life.” Patel says she sometimes recommends protein powder to clients. “I first establish how much protein somebody is eating. If you can comfortably meet your needs through meals, great. If you are consistently falling short, whey or a good-quality plant protein can be a practical way of closing the gap.” What about ‘longevity supplements’? The best-known so-called longevity supplement on the scene is NAD+. Does it show promise? “I describe NAD+ as ‘cellular currency’,” says Patel. “Your cells are continually using it, converting it and recycling it. When people talk about NAD supplements, much of the research is focused around NR (nicotinamide riboside) and NMN (nicotinamide mononucleotide), which are precursors to NAD+, that your body can use to make it.” Levels can decline with age, adds Donnai. “I find NAD biology scientifically fascinating, but a plausible mechanism is not the same as a proven treatment. At Viavi we measure intracellular NAD and have found that very few NAD supplements actually make a difference to the intracellular NAD levels.”