Best Longevity Supplements: Clinical Evidence Compared
Compare the best longevity supplements by human clinical evidence, from creatine and omega-3s to urolithin A, and see which provide the most support.
What to know
No supplement has been shown to extend human lifespan, so the best longevity supplements are the ones with human trials for specific healthy-aging outcomes.
Different longevity supplements provide various benefits, such as creatine for muscle strength, omega-3s for triglycerides, and berberine for blood sugar and lipid management.
Urolithin A stands out for its human clinical research supporting mitochondrial health, muscle strength, endurance, and broader aspects of healthy aging.
Evidence for newer longevity supplements such as NMN, NR, spermidine, and taurine shows promise, but meaningful human longevity benefits aren't yet established.
Supplements work best on top of resistance training and a nutritious diet, and should be chosen with a clinician who knows your health needs and medications.
The best longevity supplements are the ones with human clinical trials behind them, ranging from well-established (creatine, omega-3s) to still-emerging (NMN, spermidine). Loss of muscle strength and mitochondrial decline are core features of normal aging, but only some supplements have been tested against them in people. Mitopure, a patented form of Urolithin A, targets both, and has been shown in a 16-week randomized, placebo-controlled trial to increase muscle strength by up to 12% in sedentary, middle-aged adults.
In this article, we’ll directly compare the best longevity supplements on the market to help you make an informed decision.
Longevity Supplements Overview
Longevity supplements target different biological processes involved in aging. However, the strength of clinical evidence varies considerably. Here are 10 popular longevity supplements, what human research shows about their benefits, and where evidence is still emerging.
1. Vitamin D
Vitamin D supplementation is most useful for correcting low intake. It also plays a role in normal muscle and immune function.
The 2024 Endocrine Society guideline suggests intake above the RDA mainly for children, adults over 75, and pregnant people. Vitamin D still plays a role in normal muscle and immune function.[1]
2. Omega-3 (EPA/DHA)
The omega-3 fatty acids EPA and DHA support cardiovascular health, with particularly good evidence for lowering triglycerides,[2] while research continues into their roles in brain health and healthy aging. Top dietary sources[3] include fatty fish like salmon, sardines, and mackerel, as well as fish, krill and algal oil supplements. Algal oil[4] provides a direct, high-quality source of EPA and/or DHA and can be a good option for vegetarians, vegans, or those who don’t tolerate fish oil.
3. Magnesium
Magnesium is an essential mineral involved in muscle and nerve function, blood sugar regulation, bone health, and energy production. Supplementation may be particularly useful when intake is inadequate or for certain health concerns, including high blood pressure. A 2025 meta-analysis[5] found supplementing with magnesium led to modest reductions in systolic (the top number in a blood pressure reading) and diastolic blood pressure (the bottom number) for people with hypertension.
4. Creatine
Creatine is one of the most extensively studied supplements for muscle strength and exercise performance and may be particularly useful for preserving physical function with age. A 2026 meta-analysis[6] found that adding creatine to resistance training significantly improved muscle strength in adults 60 and older, although additional benefits for muscle mass and physical function remained uncertain.
5. Urolithin A
Urolithin A stands out among emerging longevity supplements for its targeted effects on mitochondrial and muscle health[7] and the growing body of human clinical research for its role in immunity[8] and optimizing skin[9] health when used topically. It does this by triggering mitophagy, the process that helps cells recycle damaged mitochondria, which has demonstrated benefits for muscle strength, endurance, and mitochondrial health.
In a 2022 randomized controlled trial,[10] four months of Mitopure® increased muscle strength by approximately 12% in middle-aged adults, alongside improvements in exercise performance. Improved biomarkers of mitochondrial health were also seen with this patented Urolithin A supplement.
Human trials of Urolithin A have found improvements in mitochondrial markers and muscle performance across several populations:
- Older adults, 4 weeks: 500 and 1,000 mg/day were well tolerated and produced a mitochondrial gene-expression signature in muscle, plus lower plasma acylcarnitines.[11]
- Middle-aged adults, 16 weeks: in 88 adults aged 40-65, 500 mg/day increased hamstring strength 12% versus placebo.[12]
- Adults 65-90, 4 months: at 1,000 mg/day improved muscle endurance in the hand and leg versus placebo.[13]
- Healthy adults 45-70, 4 weeks: at 1,000 mg/day, Urolithin A improved markers linked to immune aging.[14]
6. NMN or NR
Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are precursors to NAD+, a molecule involved in cellular energy and metabolism.[15] While human studies show these supplements can increase NAD+ levels in the body, it’s still unclear if these increases lead to any meaningful health benefits. For example, a 2024 meta-analysis[16] found NMN increased blood NAD levels but did not significantly improve glucose or lipid outcomes.
7. CoQ10
Coenzyme Q10 (CoQ10) plays an important role in mitochondrial energy production and antioxidant defense, with clinical research supporting select cardiovascular and fatigue-related applications. There is growing evidence that CoQ10 supplementation may be beneficial for people with cardiovascular disease, but its heart benefits in otherwise healthy people are limited.[17] A 2022 summary of studies[18] found CoQ10 supplementation significantly reduced fatigue compared with placebo. Studies show in general that higher daily doses[19] (closer to 500 mg per day) and at least three to six months of use may be better associated with reduced long-term fatigue.
8. Spermidine
Spermidine is a naturally occurring compound being studied for its potential role in autophagy, cellular renewal, and cognitive aging. However, human evidence is still in its infancy and more studies are needed to prove cause and effect. For instance, a 2022 year-long trial noted some improvements in verbal memory and inflammation from spermidine, but no significant memory benefits when compared to a placebo.[20]
9. Berberine
Berberine is best known for Cits metabolic benefits, particularly for blood sugar and lipid management. A 2024 meta-analysis of studies[21] found improvements in fasting glucose, LDL cholesterol, total cholesterol, and triglycerides in people with type 2 diabetes. However, berberine has limited bioavailability (e.g., absorption capabilities) and may interact with blood-sugar-lowering medications, so check with your doctor before supplementing.
10. Taurine
Taurine is involved in cardiovascular, metabolic, and cellular function and has attracted interest for healthy aging, although direct evidence for human longevity remains preliminary. A 2024 meta-analysis[22] found taurine supplementation produced modest improvements in blood pressure, fasting glucose, and triglycerides. Its effect on human longevity as a whole, including its role in inflammation and cellular health, still needs to be further explored.
Summary: Which Longevity Supplements are Worth it?
Among the variety of longevity supplements, Urolithin A stands out as one of the most well-researched options for supporting multiple aspects of healthy aging, including mitochondrial health, muscle strength*, immunity††, and more. Other supplements may be valuable for more specific needs, such as creatine for muscle strength, omega-3s for triglycerides, or berberine for blood sugar support, while evidence for emerging options like NMN, NR, spermidine, and taurine is still developing.
Adding a longevity supplement like Mitopure to your healthy lifestyle routine can help target the key drivers of cellular aging. With a combination of a healthy diet, exercise, and a Urolithin A supplement routine, you’ll pave the way to a more fulfilling life.
Always consult a medical professional before starting a new supplement to discuss your individual needs.
Frequently Asked Questions
Are longevity supplements safe?
Well-studied longevity supplements, including Mitopure, have been well tolerated in human trials at studied doses. Mitopure is FDA GRAS (Generally Recognized as Safe), backed by a full toxicology program and first-in-human safety data.[24] Safety still varies by supplement, dose, health status, and medications. Berberine, for example, can interact with diabetes drugs,[23] so check with your provider first, especially if you have a medical condition or take other medications.
Who should take longevity supplements?
Anyone can take a longevity supplement. Longevity supplements can support specific aspects of healthy aging, such as muscle, mitochondrial, cardiovascular, immune system, or metabolic health. The best choice depends on your individual needs, diet, health status, and the quality of evidence behind the supplement.
Can I take Mitopure with other supplements?
Yes, most people can add Mitopure to an existing supplement routine, such as creatine, omega-3s, or vitamin D, because each supports a different aspect of healthy aging. Mitopure is FDA GRAS and has been well tolerated across human clinical trials.[25] Check with your healthcare provider before combining supplements, especially if you take medications or have an underlying health condition.
Can I get Urolithin A from pomegranates?
Not reliably. Pomegranates contain Urolithin A precursors, not Urolithin A itself, and most people's gut bacteria convert little or none. In the NOURISH trial of 100 adults, only 12% had detectable urolithin A at baseline, and about 40% converted meaningful amounts after drinking pomegranate juice.[26] Conversion depends on your gut microbiome, which varies from person to person.[27] Additionally, our study shows that one would have to drink 6 cups of pomegranate juice daily to get the equivalent benefit that 500 mg of Mitopure delivers**.
How long does Mitopure take to work?
Mitopure's muscle strength results were measured after 4 months of daily use. In the 16-week placebo-controlled trial, 500 mg daily increased hamstring strength* by up to 12% versus placebo in sedentary, middle-aged adults.[28] Changes in mitochondrial gene expression in muscle appeared after 4 weeks in older adults.[29]
††Our randomized, placebo-controlled clinical study showed that supplementation with Mitopure® 1,000 mg for 4 weeks was associated with improvements in mitochondrial health of immune cells, favorable shifts in T-cell populations (including naïve cells), and markers of healthy immune function, in healthy, middle-aged adults.
Authors
Dietitian-Nutritionist, and Health Content Writer
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Andreux, P. A., Blanco-Bose, W., Ryu, D., Burdet, F., Ibberson, M., Aebischer, P., Auwerx, J., Singh, A., & Rinsch, C. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature metabolism, 1(6), 595–603. https://doi.org/10.1038/s42255-019-0073-4
Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463.
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Singh, A., D'Amico, D., Andreux, P. A., Dunngalvin, G., Kern, T., Blanco-Bose, W., Auwerx, J., Aebischer, P., & Rinsch, C. (2022). Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population. European journal of clinical nutrition, 76(2), 297–308. https://doi.org/10.1038/s41430-021-00950-1
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Andreux, P. A., Blanco-Bose, W., Ryu, D., Burdet, F., Ibberson, M., Aebischer, P., Auwerx, J., Singh, A., & Rinsch, C. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature metabolism, 1(6), 595–603. https://doi.org/10.1038/s42255-019-0073-4
