6 Supplements With Actual Evidence for Slowing Aging
Because time is inevitable — but aging (maybe) doesn’t have to be
We all grow older. Gray hairs, creaky joints, fine lines — they’re natural. But what if some aspects of aging aren’t entirely predetermined? What if, through smart choices, we could slow the engine down (rather than reverse it)? That’s what a growing number of scientists are exploring — whether certain supplements can nudge back the hands of biological age, not just chronological age.
This article dives into six supplements for which there is emerging, credible evidence that they might modestly slow aging processes. I’m not promising a fountain of youth. But I aim to show you what the science does support — how strong the evidence is (or isn’t), and what caveats you must know. Stay curious. Stay skeptical. Let’s explore.
1. Omega-3 Fatty Acids (EPA / DHA)
The fish-oil classic might be more than heart-healthy hype.
In a recent trial (part of the DO-HEALTH project), 777 participants took 1 g/day of omega-3, or vitamin D (2,000 IU), or a home-exercise program — or combinations thereof — over 3 years. The results? Omega-3 supplementation slowed shifts in epigenetic “age clocks” (PhenoAge, GrimAge2, DunedinPACE) by ~2.9 to 3.8 months. The effects were additive when combined with vitamin D + exercise.
The press and popular media have swept this study into headlines (”an omega-3 a day could slow aging,” The Guardian) — and it’s understandable. But scientists caution: these are modest changes in methylation markers. They hint at possible real-world benefit, but don’t yet prove you’ll live decades longer.
Still: the anti-inflammatory and cardiovascular benefits of omega-3 are well documented. If you already aren’t getting ~250–500 mg combined EPA+DHA from diet (fatty fish, algae oil), supplementing could be a low-risk move with plausible upside.
2. Vitamin D3
Your “sunshine vitamin” is stepping into the aging conversation.
A 2025 study published by the U.S. National Heart, Lung, and Blood Institute suggests that taking vitamin D supplements may help preserve telomere length — those DNA caps on chromosomes that tend to shorten as we age. Complementing that, Harvard reported that 2,000 IU/day of D3 was linked with reduced telomere shortening over four years — the effect was akin to “gaining” nearly three years of biological youth compared to placebo.
In the aforementioned DO-HEALTH trial, vitamin D plus omega-3 gave a slightly stronger epigenetic aging benefit than omega-3 alone.
Caveats: Many people are vitamin D deficient today (especially in less sunny latitudes). But overdoing it can cause hypercalcemia or kidney issues. Any supplementation should be based on a blood test (25-hydroxy D) and supervised by your doctor.
3. Creatine
Yes — your gym buddy might be your longevity ally.
Creatine is one of the most-studied supplements in sports and neurology. Recently, researchers and journalists have begun spotlighting its potential role in brain aging, mitochondrial resilience, and systemic health.
Why it’s plausible: Creatine helps replenish ATP (cellular energy currency). In aging, our mitochondria become less efficient. More cellular energy capacity might help tissues — brain, muscle, heart — resist age-related decline better.
The clinical longevity data is still emerging (we don’t yet have large RCTs showing lifespan extension). But many longevity-focused doctors include creatine as part of their stacks.
As always, it’s not magic. But given its safety profile and metabolic roles, creatine is a strong candidate for a “doing-no-harm, plausible-benefit” supplement in middle-to-late adulthood.
4. Nicotinamide (Niacin / NAD Precursors)
This is where the hype and the caveats collide.
Many cell- and aging-researchers are fascinated by NAD+ — a molecule central to cellular metabolism, DNA repair, and mitochondrial function. As we age, NAD+ levels tend to decline. Boosting NAD+ through its precursors (like nicotinamide riboside, nicotinamide mononucleotide, or nicotinic acid) is a strategy that’s under active investigation.
Popular press lists niacin/nicotinamide among supplements for longevity. Review articles caution that much evidence is preclinical (lab animals, cell models). Dr. Tim Pearce discusses it with nuance — acknowledging human trials are still limited.
If you go this route, do so carefully, with professional guidance. High doses can cause flushing, liver strain, and other side effects.
5. Taurine
Once reserved for energy drinks, now linked to longevity.
Taurine is a conditional amino acid — not always essential, but beneficial in many settings. Some research (especially in animal models) suggests taurine supplementation can help maintain mitochondrial function, reduce oxidative damage, and support metabolic health.
In lab animals, taurine has extended lifespan under some conditions. The trick: translating that reliably to humans is a big leap. Human data is scant.
So yes — it’s promising. But I’d rank it lower on the “ready to use” list than omega-3, D3, or creatine.
6. Multivitamins (with Caution)
This one is surprisingly controversial.
In early 2025, results from the COSMOS randomized clinical trial were presented: multivitamin supplementation showed a measurable slowing of biological aging (via DNA methylation clocks). The investigators suggested multivitamins might merit reconsideration in guidelines.
But hold your horses. Another large observational study (nearly 400,000 participants) concluded that daily multivitamin use did not help people live longer — and might slightly increase mortality in some cases.
What’s going on? Likely, the difference lies in nuance: which nutrients are in the multivitamin, baseline nutrition status, dosage, interactions, and the quality of the product. Many “cheap multivitamins” are poorly absorbed or dosed inefficiently.
If you’re already nutrient-sufficient via diet and testing, a multivitamin is unlikely to be a magic bullet. But in populations with widespread deficiencies, the “multi” approach may fill in gaps. Use quality brands (third-party tested), and ideally tailor the formula to your lab values.
Why These, Not Others?
You’ll notice I didn’t include things like resveratrol, “longevity blends,” or exotic mushroom extracts. That’s intentional: although some show interesting lab data, their human evidence is weak, inconsistent, or plagued by bioavailability issues. Reviews of dietary supplements emphasize that most supplements are more likely to improve healthspan (years lived in better health), rather than reliably extend lifespan.
Also, aging is a multifactorial process: genetics, diet, exercise, sleep, stress, toxins — they all shape the terrain. Supplements are not silver bullets. The strongest “anti-aging pill” remains a well-lived life.
Also read: 6 Supplements That Might Actually Slow Aging (and 2 That Probably Don’t)
How to Use This List — Safely
Get lab tests first: Vitamin D levels, kidney function, liver enzymes, blood lipids — then fill gaps, don’t guess.
Start one at a time: Track how you feel, any side effects, and avoid stacking everything at once.
Choose quality: Go with supplements that are USP, NSF, or third-party tested — no mystery powders.
Check interactions: If you take meds, one supplement might interact (e.g. with blood thinners, statins).
Focus on lifestyle first: Diet, strength training, sleep, stress management — these have strong, consistent evidence for slowing age-related decline. Supplements complement, not replace, these.
Also read: 5 Longevity Supplements That Aren’t Snake Oil (And What Science Says)
Final Thoughts & Your Next Move
I think the safest bets right now — in terms of evidence, safety, and plausibility — are omega-3s, Vitamin D3, and creatine. The others (NAD precursors, taurine, multivitamins) are intriguing but require more finesse, more monitoring, and more individualization.
If you’re curious: pick one (say omega-3), try it for 3–6 months, track changes (labs, fitness, cognition). Then decide whether to layer another.