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The longevity supplement market is flooded with products making extraordinary claims based on preliminary or irrelevant evidence. We filtered for compounds with actual human clinical data — not just mouse studies or in vitro experiments.
Evidence level: Extensive (thousands of RCTs)
Key finding: Higher Omega-3 Index (>8%) associated with 15% lower all-cause mortality in VITAL trial subanalysis. The SELECT trial confirmed cardiovascular benefits for semaglutide — and the cardiovascular improvements from omega-3 are complementary.
Dose: 2-3g EPA+DHA daily Cost: ~$0.50/day
Evidence level: Strong (multiple large RCTs)
Key finding: VITAL trial: no overall mortality reduction, BUT significant benefit in those who were deficient (which is most people). D-Health trial: 12% reduced cancer mortality in 60+ age group.
Dose: 5000 IU/day (target 50-70 ng/mL blood level) Cost: ~$0.10/day
Evidence level: Moderate (multiple human trials)
Key finding: NMN improved insulin sensitivity in overweight women (Yoshino 2021). NR safely raised NAD+ levels in humans (Martens 2018). Both show improved cellular energetics.
Dose: NMN 500-1000mg or NR 300-600mg daily Cost: ~$1-2/day
Evidence level: Strong (1000+ studies)
Key finding: Beyond muscle, creatine improved cognitive function under stress and sleep deprivation. In elderly, preserved muscle mass and strength — the #1 predictor of longevity after 60.
Dose: 5g/day Cost: ~$0.10/day
Evidence level: Moderate-strong (Science 2023 landmark paper)
Key finding: Yadav et al. showed taurine deficiency is a driver of aging across species. Supplementation extended mouse lifespan by 10-12% and improved bone density, muscle strength, and glucose tolerance.
Dose: 2-3g/day Cost: ~$0.15/day
The five supplements above cost less than $4/day combined. They're not exotic or exciting. But they have more clinical evidence behind them than everything else in the longevity supplement space combined.
Start here. Get blood work. Then consider adding more based on your specific biomarkers.