Longevity Guide 2026: Best Anti-Aging Supplements for Lifespan & Healthspan Extension
🧬 Longevity Guide 2026
Best anti-aging supplements for lifespan extension
⚡ Quick Overview
Best for longevity: NAD+ boosters, Resveratrol, Metformin, Rapamycin, Spermidine
Proven in humans: NAD+, Resveratrol, Metformin, Omega-3, Vitamin D
Effectiveness: May extend healthspan 10-20%, lifespan unknown in humans
Timeline: Lifelong intervention for maximum benefit
⚠️ IMPORTANT: LONGEVITY SCIENCE
Longevity supplements extend lifespan in animals but are NOT proven to extend human lifespan! They may improve healthspan (years lived healthy). This is cutting-edge science - results are promising but not guaranteed. Always consult your doctor, especially for prescription drugs like metformin and rapamycin.
Understanding Longevity Science
Aging is the #1 risk factor for all chronic diseases - heart disease, cancer, Alzheimer's, diabetes. Scientists have identified hallmarks of aging: cellular senescence, mitochondrial dysfunction, telomere shortening, and NAD+ decline. The good news? Interventions slow aging! NAD+ boosters restore cellular energy, resveratrol activates longevity genes (sirtuins), and metformin mimics calorie restriction. In animals, these extend lifespan 20-50%. Human trials are ongoing. 🧬💊
🎯 Longevity Science Basics
Hallmarks of Aging:
✓ NAD+ decline (cellular energy)
✓ Mitochondrial dysfunction
✓ Cellular senescence (zombie cells)
✓ Telomere shortening
✓ Stem cell exhaustion
✓ Chronic inflammation
Proven Longevity Interventions:
✓ Calorie restriction (20-40% lifespan extension in animals)
✓ Exercise (increases healthspan)
✓ Sleep 7-9 hours
✓ Stress management
✓ Social connection
✓ Longevity supplements (promising)
Lifespan vs Healthspan:
✓ Lifespan: Total years lived
✓ Healthspan: Years lived healthy
✓ Goal: Extend healthspan, compress morbidity
💊 Top Longevity Supplements
1. NAD+ Boosters (NR, NMN) - The Cellular Energy Restorer
How it works: Boosts NAD+ (declines 50% by age 50), powers sirtuins, DNA repair
The science: Extends lifespan in animals, improves healthspan in humans
Dose: NR 250-500mg OR NMN 250-1000mg daily
Best for: Anti-aging, cellular energy, DNA repair
2. Resveratrol - The Sirtuin Activator
How it works: Activates sirtuins (longevity genes), mimics calorie restriction
The science: Extends lifespan in animals, improves healthspan markers in humans
Dose: 250-500mg daily (trans-resveratrol)
Best for: Anti-aging, longevity, cardiovascular health
3. Metformin - The Diabetes Drug Turned Longevity Pill
How it works: Activates AMPK, mimics calorie restriction, improves insulin sensitivity
The science: Extends lifespan in animals, diabetics on metformin live longer than non-diabetics!
Dose: 500-1000mg daily (PRESCRIPTION ONLY - talk to doctor)
Best for: Longevity, diabetes prevention, anti-aging
→ Prescription only - discuss with doctor
4. Rapamycin - The mTOR Inhibitor
How it works: Inhibits mTOR (aging pathway), promotes autophagy (cellular cleanup)
The science: Most robust lifespan extension in animals (20-30%), human trials ongoing
Dose: 5-10mg weekly (PRESCRIPTION ONLY - experimental)
Best for: Longevity (experimental, discuss with longevity doctor)
→ Prescription only - experimental use
5. Spermidine - The Autophagy Inducer
How it works: Induces autophagy (cellular recycling), declines with age
The science: Extends lifespan in animals, improves cardiovascular health in humans
Dose: 1-10mg daily (from wheat germ extract)
Best for: Autophagy, longevity, cardiovascular health
→ Spermidine supplement (wheat germ extract)
6. CoQ10 - The Mitochondrial Protector
How it works: Powers mitochondria, antioxidant, declines with age
The science: Extends lifespan in animals, improves healthspan in humans
Dose: 100-200mg daily (ubiquinol form)
Best for: Mitochondrial health, energy, anti-aging
🔥 Longevity Stacks
🧬 The Basic Longevity Stack
Perfect for: Beginners
1. NAD+ (NR) 300mg
2. Resveratrol 500mg
3. Omega-3
4. Vitamin D3
🚀 The Advanced Longevity Stack
Perfect for: Biohackers
1. NAD+ (NR/NMN)
2. Resveratrol
3. Metformin (Rx)
4. CoQ10
5. Spermidine
⏰ Supplement Timing
🎯 Optimal Timing Protocol
Morning (with breakfast):
• NAD+ (NR/NMN)
• Resveratrol
• CoQ10
• Metformin (if prescribed)
Evening:
• Spermidine
Pro tip:
• Take with fat for better absorption (resveratrol, CoQ10)
❓ FAQ
Q: Can supplements make me live forever?
A: NO! They may extend healthspan 10-20% and possibly lifespan, but aging is inevitable. Focus on healthy years!
Q: Are longevity supplements proven in humans?
A: Partially. NAD+, resveratrol, metformin improve healthspan markers. Lifespan extension is proven in animals, human trials ongoing.
Q: Should I take metformin or rapamycin?
A: Only with doctor supervision! They're prescription drugs with side effects. Discuss with a longevity-focused doctor.
🎯 Bottom Line
Longevity science is promising but not proven to extend human lifespan. Focus on healthspan - years lived healthy!
Basic stack: NAD+ + Resveratrol + Omega-3 + Vitamin D
Advanced: + Metformin (Rx) + CoQ10 + Spermidine
Combine with exercise, sleep, calorie restriction, stress management!
Proven in animals, promising in humans!
🛒 Shop Longevity Supplements
Longevity supplements are experimental. Not proven to extend human lifespan. Metformin and rapamycin require prescription. Consult your doctor. This information is educational only.
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