# Longevity Supplements: What Science Says
The quest for longer, healthier life has always driven human behavior. The past decade has produced an explosion of research into aging mechanisms — and a parallel explosion in longevity supplements.
Understanding What We're Targeting
Modern longevity science focuses on the "Hallmarks of Aging": mitochondrial dysfunction, cellular senescence, genomic instability, epigenetic alterations, and deregulated nutrient sensing. The best interventions target multiple hallmarks simultaneously.
NMN: The NAD+ Precursor
NAD+ levels decline ~50% by middle age. NMN raises cellular NAD+ levels, which activates sirtuins — proteins associated with longevity.
Human evidence: 2021 trial showed NMN improved insulin sensitivity; 2023 trial showed improved physical performance in older adults.
Dosage: 250–500mg NMN daily in the morning.
Resveratrol: The Sirtuin Activator
Activates SIRT1 and AMPK — energy sensors linked to longevity. Human evidence supports cardiovascular and metabolic benefits at 500mg+.
Dosage: 500mg with your fattiest meal (fat is essential for absorption).
Quercetin: The Senolytic
Helps clear senescent "zombie" cells — one of the key aging hallmarks. Quercetin + Dasatinib has human trial evidence for reducing senescent cell burden.
Dosage: 500–1,000mg daily with fat.
Taurine: The 2023 Breakthrough
A landmark 2023 Science study showed taurine declines with age, and supplementation extended lifespan and improved healthspan markers in multiple species. Excellent safety profile with decades of human use data.
Dosage: 2–4g daily. Inexpensive and well-tolerated.
Spermidine: The Autophagy Inducer
Found in wheat germ and aged cheese. Induces autophagy (cellular self-cleaning) which declines with age. Observational data links higher dietary spermidine to reduced cardiovascular mortality.
Dosage: 1–5mg daily.
The Honest Assessment
Most compounds have strong animal data but early human evidence. The most proven longevity interventions remain: exercise, sleep, time-restricted eating. Supplements add to — not replace — these foundations.
Best evidence stack: Taurine 3g + NMN 250mg + Quercetin 500mg + Resveratrol 500mg (with fat)
Build a personalized longevity protocol with our free AI Coach at SupplementLabs.ai.