Longevity Supplements:
What the evidence actually shows.

Prescription diabetes drug · Prescription drugs

• Muscle growth with strength training (older adults)Possible harm in trials
  • Harm Randomized trial In healthy older adults doing resistance training, metformin blunted the gain in muscle size (MASTERS trial). Walton 2019, Aging Cell
• Slowing ageing in peopleNo human trials

  No human trial results yet.

PubMed lists 3,450 human randomized trials and 1,010 meta-analyses mentioning Metformin for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Metformin, TAME Trial (Targeting Aging with Metformin)

Sirolimus, everolimus (prescription mTOR inhibitors) · Prescription drugs

• Immune function in older adultsEarly or small trials
  • Benefit Randomized trial In older volunteers, the rapalog RAD001 (everolimus) improved the response to flu vaccination by about 20%. Mannick 2014, Sci Transl Med
  • Benefit Randomized trial, 264 people In 264 older adults, six weeks of low-dose TORC1 inhibition was followed by fewer reported infections over the next year. Mannick 2018, Sci Transl Med
• Slowing ageing in peopleNo human trials

  No human trial results yet.

PubMed lists 1,969 human randomized trials and 466 meta-analyses mentioning Rapamycin and rapalogs for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Rapamycin, Rapalogs (TORC1 inhibitors), mTOR (Mechanistic Target of Rapamycin)

Prescription diabetes drug · Prescription drugs

• Slowing ageing in peopleNo human trials

  No human trial results yet.

PubMed lists 284 human randomized trials and 36 meta-analyses mentioning Acarbose for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Acarbose

Semaglutide, tirzepatide, orforglipron (prescription) · Prescription drugs

• Heart attacks, strokes and cardiovascular deathSupported
  • Benefit Randomized trial, 3,297 people In 3,297 people with type 2 diabetes at high cardiovascular risk, semaglutide lowered cardiovascular death, heart attack or stroke (SUSTAIN-6). Marso 2016, N Engl J Med
  • Benefit Randomized trial, 17,604 people In 17,604 people with cardiovascular disease and overweight or obesity but no diabetes, semaglutide reduced major cardiovascular events (SELECT). Lincoff 2023, N Engl J Med
• Body weightSupported
  • Benefit Randomized trial, 2,539 people In 2,539 adults with obesity, weekly tirzepatide produced substantial, sustained weight loss over 72 weeks (SURMOUNT-1). Jastreboff 2022, N Engl J Med
  • Benefit Randomized trial, 3,127 people In 3,127 adults with obesity, the daily pill orforglipron reduced weight by up to 11.2%, versus 2.1% with placebo, over 72 weeks. Wharton 2025, N Engl J Med

PubMed lists 1,255 human randomized trials and 722 meta-analyses mentioning GLP-1 drugs for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: GLP-1 (Glucagon-Like Peptide-1), Semaglutide, Tirzepatide, Orforglipron

Nicotinamide mononucleotide · NAD+ precursors

• Blood NAD+ levelsEarly or small trials
  • Benefit Randomized trial In a dose-finding trial, NMN raised blood NAD+, with the effect peaking at 600 mg a day. Yi 2023, Geroscience
• Insulin sensitivityEarly or small trials
  • Benefit Randomized trial In women with prediabetes, NMN improved muscle insulin sensitivity. Yoshino 2021, Science
• Aerobic capacityEarly or small trials
  • Benefit Randomized trial In amateur runners in training, NMN improved aerobic capacity. Liao 2021, J Int Soc Sports Nutr

PubMed lists 17 human randomized trials and 7 meta-analyses mentioning NMN for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: NMN (Nicotinamide Mononucleotide)

Nicotinamide riboside · NAD+ precursors

• Blood NAD+ levelsEarly or small trials
  • Benefit Randomized trial In healthy middle-aged and older adults, NR was well tolerated and raised NAD+ levels. Martens 2018, Nat Commun
  • Benefit Randomized trial A combination of NR and pterostilbene safely raised NAD+ levels over repeated dosing. Dellinger 2017, NPJ Aging Mech Dis

PubMed lists 31 human randomized trials and 2 meta-analyses mentioning NR for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: NR (Nicotinamide Riboside)

Flavonoid studied as a senolytic · Senolytics

• Clearing senescent cells and health in peopleNo human trials

  No human trial results yet.

PubMed lists 7 human randomized trials and 0 meta-analyses mentioning Fisetin for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Senolytics

Flavonoid; tested with the drug dasatinib · Senolytics

• Physical function in lung fibrosis (with dasatinib)Early or small trials
  • Benefit Uncontrolled pilot In a small open-label pilot in idiopathic pulmonary fibrosis, dasatinib plus quercetin was linked to better physical function. Justice 2019, EBioMedicine
• Senescent cells in people (with dasatinib)Early or small trials
  • Benefit Uncontrolled pilot, 9 people In 9 people with diabetic kidney disease, three days of dasatinib plus quercetin reduced senescent cells in fat tissue. Hickson 2019, EBioMedicine

PubMed lists 232 human randomized trials and 81 meta-analyses mentioning Quercetin (with dasatinib) for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Dasatinib + Quercetin (D+Q), Senolytics

Nicotinic acid · Heart and metabolism

• Heart attacks and strokes, added to statinsNot supported in trials
  • No benefit Randomized trial, 3,414 people In 3,414 patients with cardiovascular disease and low LDL on statins, adding niacin gave no additional benefit (AIM-HIGH). Boden 2011, N Engl J Med
  • No benefit Randomized trial, 25,673 people In 25,673 adults with vascular disease, extended-release niacin with laropiprant did not reduce major vascular events and increased serious adverse events (HPS2-THRIVE). Landray 2014, N Engl J Med

PubMed lists 497 human randomized trials and 79 meta-analyses mentioning Niacin (vitamin B3) for any use (searched 2026-10-02; the exact search is in the data file).

Plant alkaloid · Heart and metabolism

• Blood sugar in type 2 diabetesSupported

  The trials are mostly small and of low methodological quality.

  • Benefit Randomized trial In a small pilot trial in type 2 diabetes, berberine lowered blood sugar and improved blood lipids. Yin 2008, Metabolism
  • Benefit Meta-analysis A meta-analysis found berberine lowered blood sugar and blood lipids in type 2 diabetes, but the trials were small and of low quality. Dong 2012, Evid Based Complement Alternat Med
  • Benefit Meta-analysis A second meta-analysis reported effects comparable to standard treatment on blood sugar, lipids and blood pressure, with no serious side effects. Lan 2015, J Ethnopharmacol
• Cholesterol and triglyceridesSupported

  The trials are mostly small and of low methodological quality.

  • Benefit Meta-analysis The same meta-analysis found improvements in blood lipids. Dong 2012, Evid Based Complement Alternat Med
  • Benefit Meta-analysis The second meta-analysis found effects on high cholesterol comparable to standard treatment. Lan 2015, J Ethnopharmacol

PubMed lists 110 human randomized trials and 49 meta-analyses mentioning Berberine for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Berberine

ALA, thioctic acid · Heart and metabolism

• Diabetic nerve painEarly or small trials
  • Benefit Randomized trial In people with diabetic nerve damage, five weeks of oral ALA improved symptoms; 600 mg a day gave the best balance of benefit and side effects. Ziegler 2006, Diabetes Care
• Blood sugar in type 2 diabetesEarly or small trials
  • Benefit Randomized trial, 57 people In 57 people with type 2 diabetes, eight weeks of ALA lowered fasting and after-meal blood sugar. Ansar 2011, Saudi Med J

PubMed lists 287 human randomized trials and 58 meta-analyses mentioning Alpha-lipoic acid for any use (searched 2026-10-02; the exact search is in the data file).

EPA and DHA · Heart and metabolism

• Heart attacks and cardiovascular events (fish-oil supplements)Mixed
  • No benefit Randomized trial, 15,480 people In 15,480 people with diabetes but no cardiovascular disease, 1 g of fish oil a day did not reduce serious vascular events (ASCEND). Bowman 2018, N Engl J Med
  • No benefit Randomized trial, 25,871 people In 25,871 generally healthy adults, fish oil did not reduce major cardiovascular events or cancer (VITAL). Manson 2019, N Engl J Med
  • Benefit Meta-analysis A meta-analysis of 13 trials with 127,477 people found small reductions in heart attacks (rate ratio 0.92) and cardiovascular death (0.93). Hu 2019, J Am Heart Assoc
• Cardiovascular events with prescription EPA (high-risk patients)Supported
  • Benefit Randomized trial, 8,179 people In 8,179 statin-treated patients with raised triglycerides, prescription EPA (icosapent ethyl, 4 g a day) reduced ischaemic events, including cardiovascular death (REDUCE-IT). Bhatt 2019, N Engl J Med

PubMed lists 3,417 human randomized trials and 864 meta-analyses mentioning Omega-3 (fish oil) for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Omega-3 Index, EPA (Eicosapentaenoic Acid), Icosapent ethyl

CoQ10, ubiquinone, ubiquinol · Heart and metabolism

• Blood pressureMixed
  • Benefit Meta-analysis A 2007 meta-analysis of older trials reported blood-pressure reductions in people with hypertension. Rosenfeldt 2007, J Hum Hypertens
  • No benefit Meta-analysis A 2016 Cochrane review, pooling the two trials at acceptable risk of bias, found no clinically significant effect on blood pressure. Ho 2016, Cochrane Database Syst Rev
• Heart failure outcomesEarly or small trials
  • Benefit Randomized trial, 420 people In 420 people with chronic heart failure, CoQ10 reduced major adverse cardiovascular events (Q-SYMBIO). Mortensen 2014, JACC Heart Fail
• Muscle symptoms on statinsMixed
  • No benefit Meta-analysis A 2015 meta-analysis found no significant benefit for statin-related muscle problems. Banach 2015, Mayo Clin Proc
  • Benefit Meta-analysis A 2018 meta-analysis of 12 trials (575 patients) found less muscle pain, weakness, cramps and tiredness. Qu 2018, J Am Heart Assoc

PubMed lists 426 human randomized trials and 116 meta-analyses mentioning Coenzyme Q10 for any use (searched 2026-10-02; the exact search is in the data file).

Epigallocatechin gallate · Heart and metabolism

• CholesterolSupported

  Very few long-term trials exist.

  • Benefit Meta-analysis A meta-analysis found green tea drinks or extracts modestly lowered total and LDL cholesterol, with no effect on HDL. Zheng 2011, Am J Clin Nutr
  • Benefit Meta-analysis A Cochrane review found favourable effects on cardiovascular risk factors but very few long-term trials. Hartley 2013, Cochrane Database Syst Rev

PubMed lists 543 human randomized trials and 171 meta-analyses mentioning Green tea extract (EGCG) for any use (searched 2026-10-02; the exact search is in the data file).

Creatine monohydrate · Muscle and mitochondria

• Muscle strength and lean mass, with strength training (older adults)Supported
  • Benefit Meta-analysis In older adults doing resistance training, creatine added about 1.37 kg of lean mass and improved upper- and lower-body strength. Chilibeck 2017, Open Access J Sports Med
• MemorySupported

  The benefit was concentrated in older adults (66 to 76), and results varied between trials.

  • Benefit Meta-analysis A 2023 meta-analysis found creatine improved memory, mainly in adults aged 66 to 76. Prokopidis 2023, Nutr Rev

PubMed lists 408 human randomized trials and 42 meta-analyses mentioning Creatine for any use (searched 2026-10-02; the exact search is in the data file).

Gut-microbe metabolite of ellagitannins · Muscle and mitochondria

• Muscle enduranceNot supported in trials
  • No benefit Randomized trial, 66 people In 66 older adults, urolithin A was safe, but its primary endpoints (walking distance and hand-muscle energy production) did not significantly improve. Liu 2022, JAMA Netw Open
• Markers of mitochondrial healthEarly or small trials
  • Benefit Uncontrolled pilot In a first-in-human trial in older adults, urolithin A was safe and changed blood and muscle markers of mitochondrial health over four weeks. Andreux 2019, Nat Metab

PubMed lists 25 human randomized trials and 0 meta-analyses mentioning Urolithin A for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Urolithin A

Hericium erinaceus mushroom · Brain

• Memory and thinkingEarly or small trials
  • Benefit Randomized trial In a small trial in older adults with mild cognitive impairment, lion's mane improved cognitive scores. Mori 2009, Phytother Res
  • Benefit Randomized trial A small trial reported improved cognitive function with lion's mane. Saitsu 2019, Biomed Res
  • Benefit Randomized trial In people with mild Alzheimer's disease, an erinacine A-enriched extract was linked to higher cognitive and daily-function scores than placebo over 49 weeks. Li 2020, Front Aging Neurosci

PubMed lists 5 human randomized trials and 0 meta-analyses mentioning Lion's mane for any use (searched 2026-10-02; the exact search is in the data file).

Bacopa monnieri · Brain

• Memory and attentionSupported

  Effects are small, and the meta-analysis calls for a large head-to-head trial.

  • Benefit Randomized trial A trial in older adults found bacopa improved cognitive performance. Calabrese 2008, J Altern Complement Med
  • Benefit Randomized trial In healthy older Australians, bacopa improved memory, with digestive side effects such as cramps and nausea. Morgan 2010, J Altern Complement Med
  • Benefit Meta-analysis A meta-analysis found bacopa may improve cognition, especially speed of attention, but called for larger trials. Kongkeaw 2014, J Ethnopharmacol

PubMed lists 27 human randomized trials and 2 meta-analyses mentioning Bacopa for any use (searched 2026-10-02; the exact search is in the data file).

Withania somnifera · Brain

• Stress and anxietyEarly or small trials

  Rare but serious liver injury has been reported.

  • Benefit Randomized trial, 64 people In 64 adults with chronic stress, a root extract improved stress resistance and self-rated quality of life. Chandrasekhar 2012, Indian J Psychol Med
  • Benefit Randomized trial In a small trial in healthy adults, an aqueous root extract reduced stress and anxiety and improved sleep quality. Salve 2019, Cureus

PubMed lists 59 human randomized trials and 17 meta-analyses mentioning Ashwagandha for any use (searched 2026-10-02; the exact search is in the data file).

Essential mineral · Vitamins and minerals

• Blood pressureSupported
  • Benefit Meta-analysis A meta-analysis of 34 trials (2,028 people) found magnesium lowered blood pressure slightly, by about 2 mm Hg. Zhang 2016, Hypertension

PubMed lists 359 human randomized trials and 75 meta-analyses mentioning Magnesium for any use (searched 2026-10-02; the exact search is in the data file).

Cholecalciferol · Vitamins and minerals

• Preventing cancer and heart disease (generally healthy adults)Not supported in trials
  • No benefit Randomized trial, 25,871 people In 25,871 generally healthy adults, vitamin D did not lower cancer or cardiovascular events (VITAL). Manson 2019, N Engl J Med
  • No benefit Randomized trial, 5,110 people In 5,110 adults, monthly high-dose vitamin D for up to four years did not prevent cancer (ViDA, post hoc analysis). Scragg 2018, JAMA Oncol

PubMed lists 1,892 human randomized trials and 726 meta-analyses mentioning Vitamin D3 for any use (searched 2026-10-02; the exact search is in the data file).

Essential mineral · Vitamins and minerals

• Infections in older adultsEarly or small trials
  • Benefit Randomized trial In a small trial in older adults, zinc lowered the rate of infections. Prasad 2007, Am J Clin Nutr

PubMed lists 724 human randomized trials and 147 meta-analyses mentioning Zinc for any use (searched 2026-10-02; the exact search is in the data file).

Amino sulfonic acid · Longevity candidates

• Healthy ageing in peopleNo human trials

  No human trial results yet.

PubMed lists 227 human randomized trials and 41 meta-analyses mentioning Taurine for any use (searched 2026-10-02; the exact search is in the data file).

Polyphenol in grapes and red wine · Longevity candidates

• Exercise benefits (older men)Possible harm in trials
  • Harm Randomized trial In older men doing exercise training, resveratrol blunted the cardiovascular benefits of exercise. Gliemann 2013, J Physiol

PubMed lists 263 human randomized trials and 115 meta-analyses mentioning Resveratrol for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Resveratrol

Polyamine found in food · Longevity candidates

• Memory in older adultsNot supported in trials
  • No benefit Randomized trial, 100 people In 100 older adults with subjective memory decline, longer-term spermidine did not improve memory or biomarkers (SmartAge). Schwarz 2022, JAMA Netw Open

PubMed lists 41 human randomized trials and 2 meta-analyses mentioning Spermidine for any use (searched 2026-10-02; the exact search is in the data file).

In the glossary: Spermidine