Longevity supplements target specific biological aging mechanisms — NAD+ depletion, senescent cell accumulation, mTOR activation, and mitochondrial decline. Evidence quality varies from human RCTs to mechanistic animal studies only. This reference table shows typical dosage, evidence grade, key mechanism, and important drug interactions. Click any supplement for details.
| Supplement | Grade | Typical Dose | Interactions |
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How to Use the Longevity Supplement Reference
Longevity supplements target specific hallmarks of aging — the biological processes that drive the accumulation of damage and decline over time. Understanding the mechanism and evidence grade for each supplement helps you make informed decisions about what's worth considering versus what remains speculative.
Understanding Evidence Grades
Grade A supplements have been tested in randomized controlled trials in humans and shown to produce the claimed effect. Berberine (Grade A for glucose control) has multiple human RCTs showing it effectively lowers blood glucose. Grade B means good animal evidence or human observational data — promising but not definitively proven. Grade C means we understand the biological mechanism but don't yet have human outcome data.
NAD+ Precursors: NMN and NR
NAD+ (nicotinamide adenine dinucleotide) is a coenzyme critical for cellular energy metabolism and DNA repair. It declines with age — a 50-year-old has roughly half the NAD+ of a 20-year-old. Both NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) raise NAD+ levels when taken orally. Human trials show they increase blood and tissue NAD+ effectively; whether this translates to meaningful longevity outcomes in humans remains under investigation.
Senolytics: Clearing Zombie Cells
Senescent cells are cells that have stopped dividing but remain alive, secreting inflammatory compounds (SASP — senescence-associated secretory phenotype). They accumulate with age and contribute to tissue dysfunction. Senolytics like fisetin and quercetin selectively eliminate these cells. Animal studies show dramatic healthspan extension; early human trials are promising but ongoing.
FAQ
Is this longevity supplement reference free?
Yes, completely free with no signup required.
What does evidence grade A vs B vs C mean?
Grade A means there are randomized controlled trials (RCTs) in humans showing the claimed effect. Grade B means the evidence is from animal studies or human observational studies only. Grade C means evidence is primarily mechanistic — we understand the biological pathway but lack human clinical data showing actual health outcomes.
Should I take NMN or NR?
Both are NAD+ precursors. NMN has a shorter pathway to NAD+ and some studies show higher bioavailability. NR has more published human RCT data. Both effectively raise blood NAD+ levels in humans. NMN tends to be more expensive. Neither has definitive long-term human longevity data yet — current evidence is promising but limited to biomarkers and short-term studies.
Is berberine as effective as metformin?
Several comparative studies show similar blood glucose lowering effects between berberine 500mg 3x daily and metformin 500mg 3x daily in type 2 diabetes patients. The mechanism differs (AMPK activation) but outcomes are similar in some trials. Berberine is available over the counter but should not replace prescription medications without medical supervision.
What are senolytics and how do fisetin and quercetin work?
Senolytics are compounds that selectively eliminate senescent ('zombie') cells — cells that have stopped dividing but remain metabolically active, secreting inflammatory compounds. Fisetin and quercetin are natural senolytics. The Scripps Research Institute showed fisetin extends healthspan in mice and clears senescent cells in humans in a 2018 study. Long-term human data on actual aging outcomes remains limited.
Are longevity supplements safe to take together?
Most common longevity supplements can be combined, but some interactions exist. Berberine may interact with diabetes medications and some statins. Resveratrol may interact with blood thinners at high doses. NMN and resveratrol are commonly combined. Always consult a physician before starting any supplement regimen, especially if you take prescription medications.