Longevity in a Pill? 6 Supplements Longevity Scientists Are Actually Taking

Inside the science-backed supplement stacks of experts chasing extra years of vitality 🧬

I think you’ve seen the headlines—pills that promise extra years of life. But what are real longevity scientists actually putting in their bodies? Not the snake-oil stuff. These are smart, well-researched supplements that might just help you age better. I’ve dug into interviews, studies, podcasts, and expert routines from the past six months to bring you six legit contenders. Prepare for some hopeful science—and a dash of skepticism.

1. NMN & the NAD⁺ Boosters

Nicotinamide mononucleotide (NMN) is the precursor to NAD⁺—a key cellular energy coenzyme that fades with age. Top researchers, most notably Harvard’s Dr. David Sinclair, take ~1 g daily to sustain NAD⁺ levels, supporting DNA repair, mitochondrial health, and metabolism.

Yes, it’s trending—biohackers and celebs like Hailey Bieber are onboard—but scientists caution that long-term human data is still evolving. Still, proponents say oral NMN raises NAD⁺ levels effectively.

2. Omega‑3 Fatty Acids (Fish Oil)

Omega‑3s—especially DHA and EPA—are nearly universal in longevity regimens. Estonian biohacker Siim Land takes 2–3 g/day, noting benefits for inflammation, brain health, and cardiovascular protection.

DO‑HEALTH, a large European study, reports that omega‑3 supplementation reduced "biological age" by ~4 months over three years, plus fewer infections and falls.

Plus, the Harvard VITAL‑telomere study highlights vitamin D’s telomere-protective role—but omega‑3 itself didn’t affect telomere length, making vitamin D a smart add-on.

3. Creatine: Not Just for Gym Bros

Here’s one that surprises many: creatine. Once strictly a muscle-builder, it’s now emerging for brain health, mood stability, heart support, and possible protection against Alzheimer’s disease.

Affordable (about €0.50 per serving) and safe, scientists are increasingly recommending it—even beyond resistance training—for aging well.

4. Taurine

Taurine, a humble amino acid, is having its moment. In mice, a single daily dose extended lifespan by ~10–12%—that’s equivalent to roughly seven to eight human years.

Dr. Sinclair recently added 2 g/day to his stack, citing mitochondrial and heart health benefits.

That’s pretty striking for a compound you’ve probably heard in energy drinks.

5. Vitamin D (Plus K₂)

Emerging science shows vitamin D₃ slows telomere shortening—approximately three years’ worth over four years.

Sinclair incorporates 4,000–5,000 IU/day alongside vitamin K₂ to direct calcium to bones and prevent arterial calcification.

Pro tip: get your levels tested before starting megadoses; more isn’t always better.

6. Senolytics: Fisetin (with a side of resveratrol)

Senescent cells accumulate with age, and compounds like fisetin (a flavonol) help clear them out. Dr. Sinclair takes 500 mg/day, citing clear evidence of reduced senescent cell burden in animal studies.

Resveratrol (1 g/day) makes an encore too, activating sirtuins—though Sinclair seems to have phased out quercetin for safety reasons.

Bonus Mention: Metformin & Rapamycin

These are prescription drugs (originally for diabetes and transplant patients) now being explored as “super supplements.”

Sinclair includes metformin (~800–1,000 mg)—a fasting mimic—in his stack. Rapamycin, another mTOR inhibitor, is discussed cautiously: lots of promise, but potential immune side effects.

Not to mention Bryan Johnson tried rapamycin but stopped after side effects emerged. Definitely talk to your doctor before considering these.

🧠 Summary Table: What Scientists Are Taking

Supplement: Dose (approx.) / Top Benefit

• NMN (NAD⁺ precursor): ~1 g/day / Energy, DNA repair, metabolism

• Omega‑3 (EPA/DHA): 2–3 g/day / Inflammation, brain & heart health

• Creatine: 3–5 g/day / Brain, muscle, mood, heart

• Taurine: 2 g/day / Mitochondrial & cardiovascular

• Vitamin D₃ + K₂: 4,000–5,000 IU + 180–360 μg / Telomeres, bone health, heart

• Fisetin: 500 mg/day / Clears senescent cells

• Metformin & Rapamycin*: Rx doses / Fasting mimic, autophagy

*Prescription only; consult a physician.

Why It Matters

You're not chasing immortality. But optimizing your biology? That’s reachable.

Most of these supplements support fundamental aging mechanisms: inflammation, cellular clean-up, energy balance. And unlike some overhyped products, these have real studies behind them.

Important Caveats

• 🧪 Human data vary—many animal studies haven’t fully translated.

• Interactions matter—don’t mix metformin or rapamycin without medical oversight.

• Testing is key—monitor nutrient levels and health markers over time.

Take Action with Wisdom

1. Start simple—think omega‑3, vitamin D₃ + K₂, creatine.

2. Add NMN or taurine when your foundation is solid.

3. Cycle senolytics like fisetin monthly, not daily.

4. Consult your doctor before any drugs or prescription analogues.

Final Thoughts

So—longevity in a pill? Probably not. But a thoughtfully stacked supplement regimen, grounded in science, just might help you live healthier longer.
Got questions about dosages, cycling, or combinations? Drop a comment—I’d love to explore with you 💬.

Curious about dosing strategies? Let’s dive deeper.