List of the best longevity supplements for 2024

As we are about to enter 2024, let’s make a commitment to ourselves. A new year’s resolution quite different from our past years. How about making this year not count?

We mean in the truest sense possible– do you want to age in reverse in 2024? Let’s turn to the science of longevity and the vital role of supplements in this journey. To guide you in reversing or slowing down your ageing process, Avea made a list of the best longevity supplements. 

These carefully selected supplements support key bodily functions may contribute to a youthful, vibrant life. From cellular repair to cognitive health enhancement, each ingredient is backed by various scientific studies.

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What are longevity supplements?

Longevity supplements are more than dietary supplements. They are specifically formulated to support health and wellness.

They typically contain nutrients and compounds believed to promote cellular health, reduce the impacts of ageing, and enhance overall vitality. 

These supplements often include antioxidants, vitamins, minerals, and other ingredients known for their anti-ageing and health-promoting properties.

The aim is to improve life quality and potentially extend lifespan by targeting various aspects of the ageing process at the cellular and molecular level.

Why should I take supplements for longevity?

Did you know that your dietary needs increase with age? No, we don’t mean simply eat ‘’more foods’’. We mean, you should be making sure you consume more nutrients, not empty calories.

Longevity supplements can help fill nutrient gaps and compensate for challenges like reduced nutrient absorption, limited food choices due to changes in taste and oral health, and increased nutrient requirements. 

Distinct from regular dietary supplements, they also contain scientifically identified substances that may slow ageing and prevent age-related diseases.

These can provide essential bioactive ingredients not found in foods or specifically target age-related declines of molecules in your body.

Factors like environmental nutrient depletion in soil and food processing also play a big role. These diminish the nutritional value of foods, making supplementation important for maintaining health and preventing malnutrition.

Discover why you should start taking longevity supplements here.

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List of the best longevity supplements

1. NMN (Nicotinamide Mononucleotide)

  • NMN is a nucleotide derived from ribose and nicotinamide.
  • It’s found in various food sources, including fruits and vegetables.
  • NMN is a direct precursor to NAD+, essential for energy metabolism. Unfortunately, its levels decrease naturally with age.
  • NAD+ plays a vital role in DNA repair and cellular function.
  • NMN supplementation has been shown to enhance NAD+ levels, supporting overall cellular health and energy.

2. Resveratrol

  • Resveratrol is a polyphenol found in grapes, berries, and peanuts.
  • It’s well-known for its presence in red wine.
  • Resveratrol has antioxidant properties, benefiting heart health.
  • Resveratrol in plants is produced in response to stress, injury, infection or ultraviolet (UV)-irradiation.
  • It’s studied for its potential to mimic calorie restriction effects.
  • Resveratrol can influence longevity and reduce risks of some diseases.

Learn more about Resveratrol and its benefits here.

3. CoQ10 (Coenzyme Q10)

  • CoQ10 is a fat-soluble compound, naturally found in every cell of the body, especially in the heart and muscles.
  • CoQ10 levels may decline with age, exercise, or environmental factors.
  • It’s found in meats, fish, and nuts.
  • Essential for mitochondrial energy production.
  • Acts as an antioxidant, protecting cells from oxidative damage.
  • CoQ10 supports heart health and may reduce chronic disease risk.

4. Collagen

  • Collagen is a key protein for skin, joints, and bones.
  • It’s found in connective tissues throughout the body, but its levels decrease with ageing.
  • Supplementation helps maintain structural integrity.
  • Supports skin elasticity and reduces ageing signs.

Learn the benefits collagen has on your skin.

Ingredients naturally decreasing with age.
Graph of NAD+, CoQ10, and Collagen decreasing with age.

5. Betaine

  • Betaine is a derivative of the amino acid glycine, which is made naturally by our body.
  • Found in wheat, spinach, beets, and shellfish.
  • It supports liver function and detoxification.
  • Betaine helps in muscle endurance and body composition.
  • It plays a role in metabolizing homocysteine, a heart health marker.
  • Betaine is involved in regulating cellular hydration and maintaining cell function.

6. Apigenin

  • Apigenin is a flavonoid found in many fruits and vegetables.
  • Commonly present in parsley, celery, and chamomile tea.
  • It has anti-inflammatory and anticancer properties.
  • Apigenin aids in cellular protection and health.
  • Its impact on cellular pathways supports longevity and anti-ageing.
  • Apigenin plays a key role in the modulation of CD38, an NAD+ consuming enzyme.

7. Pterostilbene

  • Pterostilbene is a natural ingredient found in blueberries and grapes.
  • It is produced primarily in plants as their defence mechanism against pathogens, such as fungi or bacteria.
  • It’s a potent antioxidant, chemically related to Resveratrol, with increased bioavailability (4x).
  • Pterostilbene may support cognitive health and brain function.
  • It potentially helps in reducing inflammation and oxidative stress.
  • It could also play a role in promoting healthy ageing.

8. Glycine

  • Glycine is an amino acid crucial for protein synthesis.
  • Found in protein-rich foods like meat and legumes.
  • Supports cognitive function and sleep quality.
  • Plays a role in maintaining a healthy metabolism.
  • It’s important for overall health and well-being.

Discover Apigenin benefits more in details here.

9. Vitamin C

  • Vitamin C contributes to normal collagen formation for the normal function of skin and cartilage.
  • It also contributes to normal function of the immune system and protection of cells from oxidative stress
  • Found in fruits and vegetables like oranges and peppers.
  • It aids in skin rejuvenation and collagen production.
  • Supports skin elasticity and combats aging.
  • Vital for overall health maintenance.

10. AKG (Alpha-Ketoglutarate)

  • AKG is a compound involved in the Krebs cycle.
  • It helps in energy metabolism and cellular function.
  • Found in many biological processes in the body.
  • Supports longevity by influencing age-related molecular pathways.
  • May improve overall health and prolong lifespan.

11. Astaxanthin

  • A carotenoid and vibrant red pigment primarily derived from algae. 
  • Renowned as one of nature’s most potent antioxidants, Astaxanthin has been reported to be approximately 6000x more effective than vitamin C in neutralising free radicals.
  • Known for its unique ability to combat oxidative stress.
  • Offers benefits for skin health, reducing signs of ageing.
  • Supports eye health and may improve athletic performance.
  • Promotes overall cellular health and can protect against UV radiation.

The best supplements to boost longevity

  • Effective trio: Booster, NMN, and Collagen Activator. 
  • Addresses signs of ageing comprehensively.
  • All-star longevity ingredients.
  • Boosts cellular renewal and energy.
  • Enhances collagen production.
  • Recommended by biohackers and health experts.

12. Maritime Pine Bark

  • Extracted from the bark of the maritime pine tree.
  • Has been traditionally used for a long time in Mediterranean cultures for health.
  • Known for potent antioxidant properties.
  • Reduces oxidative stress, improving cardiovascular health.
  • May enhance blood circulation and protect blood vessel walls.
  • Supports overall cellular protection and longevity.

13. Curcumin

  • Curcumin is the active compound in turmeric, a spice used in cooking and traditional medicine.
  • It has powerful anti-inflammatory and antioxidant properties.
  • Supports brain health and may reduce the risk of heart diseases.
  • Aids in relieving joint pain and improving mobility.
  • May have potential benefits in preventing and treating certain cancers.
  • Support joint pain reduction and delay onset muscle soreness. 

14. Quercetin

  • Quercetin, a plant flavonoid, is found in fruits, vegetables, and grains.
  • In plants, it acts as a secondary metabolite that serves various protective functions, including defence against pathogens and ultraviolet (UV) radiation.
  • It has anti-inflammatory and antioxidant properties.
  • Supports immune function and promotes cellular health.
  • May contribute to longevity by protecting cells.
  • Quercetin is a potent senolytic.

Discover more Quercetin benefits here.

15. Fisetin

  • Fisetin is a flavonoid, with strong senolytic properties, usually found in strawberries and apples.
  • It contributes to the plant’s vivid colour and is involved in growth and development processes.
  • Known for promoting cellular health and longevity.
  • Has potential anti-ageing properties.
  • Helps in reducing cellular senescence, one of the 12 hallmarks of ageing.

Discover more Fisetin benefits here.

16. PQQ (Pyrroloquinoline Quinone)

  • PQQ is an essential coenzyme and antioxidant involved in cellular energy production.
  • It is naturally found in the body but tends to decline with age.
  • Also found in trace amounts in fermented soybeans and green peppers.
  • Supports mitochondrial health and energy production.
  • Protects cells from oxidative damage.
  • Essential for maintaining cellular energy levels.
  • Plays a role in overall cellular function.

17. Ergothioneine

  • An amino acid derivative naturally produced by certain bacteria and fungi, including edible mushrooms.
  • Functions as an antioxidant, helping to protect cells from oxidative stress.
  • Potential neuroprotective and anti-ageing benefits.
  • Helps protect cells from environmental stressors.
  • It also appears to contribute to growth regulation and stress response.
  • Contributes to overall health and longevity.

18. Selenium

  • Selenium, a trace mineral, primarily found in Brazil nuts, seafood, and certain grains.
  • Supports thyroid function and antioxidant defence.
  • Maintains immune health, may reduce cancer risk.
  • Selenium contributes to protection of DNA, proteins and lipids from oxidative damage.
  • It boosts the immune system and supports optimal thyroid function. 
  • It promotes healthy nails, hair and skin.

Discover more on Selenium and its benefits here.

19. Spermidine

  • A naturally occurring polyamine found in foods like aged cheese, mushrooms, and whole grains.
  • Plays a role in cellular growth and renewal.
  • May enhance autophagy, the body’s process of renewing its own cells.
  • Potentially supports longevity and anti-ageing.
  • Can improve cellular health and overall well-being.
  • Known for its potential in enhancing cognitive function.

Learn more about Spermidine and its benefits here.

20. Magnesium

  • Magnesium is essential for over 300 body reactions.
  • Supports energy production, heart, and muscle function.
  • Found in leafy greens, nuts, and seeds.
  • Over 90% of the world population is deficient in Magnesium.
  • Important for maintaining bodily homeostasis.
  • Magnesium is needed for proper nerve function and sleep quality.

21. Vitamin D & K

  • Vitamin D is a fat-soluble vitamin found in few foods, but can be synthesised from cholesterol and sunlight.
  • Essential for bone health and immune function.
  • Vitamin K plays a key role in directing calcium to the bones & teeth, and away from arteries & soft tissues. 
  • It supports bone and cardiovascular health.
  • Vitamin D & K work as a team. Vitamin D enhances calcium absorption, Vitamin K aids blood clotting.

Discover Vitamin D benefits you should know about.

22. Omega-3 Fatty Acids

  • Beneficial for heart health and reducing inflammation.
  • Improve brain health, cognitive function, as well as eye health.
  • Found in fish, flaxseeds, and walnuts.
  • Play a role in maintaining overall health.
  • Essential fatty acids not produced by the body, and therefore must be consumed through diets.

Learn the benefits of Omega-3 supplementation more in depth.

23. Zinc

  • Vital for immune function and wound healing.
  • Supports DNA synthesis and cellular health.
  • Found in meat, shellfish, and legumes.
  • Important for maintaining body’s defence mechanisms.
  • Essential mineral for various bodily functions, including immune system.

24. White Mulberry Leaf (Reducose®)

  • Extracted from natural white mulberry leaves.
  • Supports carbohydrate metabolism balance.
  • May assist in managing blood sugar levels.
  • Patented as a functional food ingredient.
  • Potential to enhance overall metabolic health.

25. Berberine

  • A natural alkaloid with antioxidant effects.
  • Known for improving blood glucose control.
  • Strengthens plant resilience against environmental stress.
  • May support metabolic health and wellness.
  • Potentially beneficial for cardiovascular health.

26. Chromium Picolinate

  • A highly bioavailable form of the essential mineral Chromium.
  • Supports maintaining normal blood glucose levels.
  • Aids in normal macronutrient metabolism.
  • Essential for glucose and lipid metabolism in the body.
  • May improve insulin sensitivity and enhance energy utilization.

27. Hyaluronic Acid

  • Hydrates skin, supports joint health.
  • Dual role in skin elasticity and joint flexibility.
  • Naturally present in skin and connective tissue.
  • Vital for maintaining youthful skin and healthy joints.
  • Contributes to skin hydration and joint lubrication.

28. Vitamin A

  • Crucial for vision, immune function, and skin health.
  • Supports cellular health, essential for ageing gracefully.
  • Found in carrots, spinach, and dairy products.
  • Important for maintaining healthy vision and skin integrity.
  • Plays a key role in overall health maintenance.

29. Iron

  • Essential for oxygen transport and energy levels.
  • Critical in maintaining healthy blood cells.
  • Found in red meat, beans, and fortified cereals.
  • Supports overall vitality and physical energy.
  • Vital for circulatory health and bodily functions.

30. Vitamin E

  • Antioxidant protecting cells from damage.
  • Supports skin health, may aid heart and immune function.
  • Found in nuts, seeds, and green vegetables.
  • Essential for maintaining healthy skin and protecting cells.
  • Plays a role in overall cellular health and longevity.

By Aishani Rajarai

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.

Aishani Rajarai is a scientific writer and neuroscience enthusiast. She holds a BSc in biochemistry and cell biology, and a minor in medicinal chemistry and chemical biology. Her mission at Avea is to bring the science of longevity through blog posts, newsletters, podcasts, and social media content to the public, so people can live a healthier, longer, and happier life.