The 5 Best Supplements for Living Longer and Better (According to Science)

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I’ve spent years researching longevity, and here’s what I’ve learned: supplements aren’t magic pills, but the right ones can genuinely move the needle on healthspan. After digging through countless studies and consulting with longevity experts, these are the five I’d recommend if you’re serious about optimizing your life.

1. Omega-3 Fatty Acids (EPA/DHA)

This is my non-negotiable. The research on omega-3s for heart health, brain function, and inflammation is overwhelming. I take 2-3 grams daily of high-quality fish oil or algae-based omega-3s. Your brain is literally made of this stuff, and most of us are chronically deficient.

Why it matters: Omega-3s reduce cardiovascular disease risk, support cognitive function as you age, and help manage chronic inflammation—the silent killer behind most age-related diseases.

2. Vitamin D3 (with K2)

Unless you’re living on a beach, you’re probably deficient. I learned this the hard way when my blood test came back at 22 ng/mL (optimal is 40-60). Vitamin D isn’t just about bones; it’s crucial for immune function, mood, and potentially even longevity itself.

Pro tip: Take it with K2 to ensure calcium goes to your bones, not your arteries. I do 4,000 IU daily, but get your levels tested first.

3. Magnesium

This mineral is involved in over 300 biochemical reactions in your body. I notice the difference immediately—better sleep, less muscle tension, improved recovery. Most people are deficient because our soil is depleted.

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My choice: Magnesium glycinate or threonate before bed. Avoid magnesium oxide—it’s cheap but poorly absorbed.

4. Creatine Monohydrate

Not just for bodybuilders anymore. The cognitive benefits alone make this a staple for me. Creatine supports brain energy metabolism, may protect against neurodegeneration, and yes, it helps maintain muscle mass as you age (crucial for longevity).

The dose: 5 grams daily. It’s one of the most researched supplements on the planet.

5. NAD+ Precursors (NMN or NR)

This is where longevity science gets exciting. NAD+ levels decline as we age, and boosting them may support cellular repair and energy production. I cycle between NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside).

Real talk: These are expensive and the human research is still emerging, but the mechanistic data is compelling enough that I’m betting on it.

The 7 Daily Habits That Actually Move the Needle on Longevity

Supplements are great, but habits are where the real magic happens. These are the seven non-negotiables in my daily routine that science says will help me live longer and better.

1. Morning Sunlight Exposure (10-15 minutes)

I get outside within an hour of waking, no sunglasses. This sets my circadian rhythm, boosts mood, and helps with vitamin D production. It’s free, takes minutes, and the impact on sleep quality alone is worth it.

2. Protein-Forward Breakfast

I aim for 30-40 grams of protein first thing. This stabilizes blood sugar, supports muscle maintenance (critical as we age), and keeps me satisfied until lunch. Greek yogurt, eggs, or a protein shake—just get it done.

3. Movement Throughout the Day

Forget the “I’ll hit the gym later” mentality. I set a timer to move every 45-60 minutes. Even two minutes of bodyweight squats or a quick walk makes a difference. Sitting is genuinely terrible for longevity.

4. Strength Training (at least 30 minutes)

This is non-negotiable. Not cardio—strength training. Muscle mass is one of the strongest predictors of healthy aging. I lift heavy things 3-5 times per week, but even twice weekly makes a massive difference.

5. Social Connection

I schedule at least one meaningful interaction daily—a real conversation, not just texting. Loneliness is as bad for you as smoking 15 cigarettes a day. Call someone. Meet for coffee. Join a community. This isn’t optional.

6. Stress Management Practice (10-20 minutes)

For me, it’s meditation, but it could be breathwork, yoga, or journaling. Chronic stress destroys everything—your hormones, your sleep, your relationships, your health. I use the Wim Hof breathing method or a simple mindfulness practice.

7. Sleep Optimization Routine

I’m in bed by 10:30 PM, same time every night. Room is cool (65-68°F), completely dark, phone in another room. Sleep is when your body repairs itself. If you’re not prioritizing 7-8 hours, nothing else on this list matters as much.

The bottom line: I’m not perfect with any of this, but consistency beats perfection. Start with one or two habits, nail those, then add more. Your 80-year-old self will thank you.

What would you add to these lists? Let me know in the comments below.

1. Omega-3 (EPA/DHA):

  • Study published in Advances in Nutrition showing EPA and DHA are linked to cardiovascular function, fetal development, and Alzheimer’s disease prevention PubMed
  • Mayo Clinic Proceedings meta-analysis (2021) showing supplementation with EPA and DHA reduces risk of myocardial infarction and coronary heart disease events PubMed
  • Recent 2025 review in nutrition journals showing EPA and DHA modulate lipid metabolism, inflammation, and endothelial function PubMed Central

2. Vitamin D3:

  • PMC study showing Vitamin D3 extends lifespan by 33% in C. elegans and suppresses age-related protein insolubility PubMed Central
  • American Journal of Clinical Nutrition study (July 2025) from VITAL trial showing vitamin D3 supplementation preserved telomere length in white blood cells Medical News Today
  • Research indicating optimal blood levels between 30-50 ng/mL (75-125 nmol/L) are associated with reduced chronic disease risks Pierre Health
  • Life Extension research showing people with longest healthspan have highest blood levels of vitamin D, and doses of 5,000-8,000 IU daily can optimize levels Life Extension

3. Magnesium:

  • Life Extension study showing magnesium mimics calorie restriction by reducing R-loops, structures that contribute to genomic instability Life Extension
  • Peking University research showing higher dietary magnesium intake is associated with longer leukocyte telomere length Nava Health
  • PMC review on “Magnesium and the Hallmarks of Aging” showing magnesium is indispensable for over 600 enzymatic reactions PubMed Central
  • Harvard Health Publishing article on magnesium’s role in cardiovascular system, nerves, muscles, and bones Harvard Health

4. Creatine:

  • Nutrition Reviews systematic review (2025) on creatine and cognition in aging showing benefits for muscle and bone when combined with resistance training Oxford Academic
  • Narrative review showing creatine supplementation has beneficial effects on lean body mass, muscle strength, bone health, and cognition in older adults Taylor & Francis Online
  • University of Kansas Medical Center pilot study showing 20 grams daily of creatine produced 11% increase in brain creatine levels and moderate improvements in working memory and executive function in Alzheimer’s patients KU School of Medicine-Wichita
  • PubMed study showing higher brain creatine is associated with improved neuropsychological performance PubMed

5. NAD+ Precursors (NMN/NR):

  • PMC article reviewing NMN as stable NAD+ activator showing it suppresses age-related inflammation and enhances insulin sensitivity in animal studies PubMed Central
  • Randomized clinical trial (2022) showing NMN supplementation up to 900 mg daily is safe, with optimal dose of 600 mg daily for blood NAD concentration and physical performance PubMed
  • Advances in Nutrition review showing NMN improves muscle motility, walking speed, and grip strength in aged individuals NMN
  • Nature npj Aging article (January 2025) on NAD World 3.0, describing first human clinical trial demonstrating NMN’s efficacy in improving skeletal muscle insulin sensitivity Nature

1. Morning Sunlight Exposure:

  • Research showing sunlight exposure is linked to improved cognitive function, mood, and sleep through regulation of circadian rhythms NOVOS
  • PMC study on effects of exercise with light exposure showing sun exposure improves quality of sleep and sleep patterns PubMed Central
  • Longevity guide recommending 5 minutes morning and 20 minutes midday sunlight exposure HOLOLIFE Center

2-4. Protein, Movement, Strength Training:

  • CDC data showing 93% of Americans over 65 have at least one chronic disease, with lifestyle factors like diet and exercise being critical Oprah Daily
  • Research from Professor Richard Faragher showing muscle mass is much harder to build in 60s, making earlier strength training critical Men’s Journal
  • Fitness and longevity checklist recommending 150-180 minutes weekly cardio, 3-4 strength sessions, and sufficient protein with every meal Precisionhumanperformance

5. Social Connection:

  • Research showing strong social connections are linked to better psychological health and lower mortality rates HOLOLIFE Center

6-7. Stress Management & Sleep:

  • Study showing healthy sleep affects physical and mental recovery, memory, learning, and active longevity, with proper amount being 8 hours PubMed Central
  • Research linking sleep deprivation to genomic instability, cellular senescence, telomere attrition, and mitochondrial dysfunction HOLOLIFE Center

Reference links for you!

  1. Omega-3s: https://pubmed.ncbi.nlm.nih.gov/22332096/
  2. Omega-3s Meta-analysis: https://pubmed.ncbi.nlm.nih.gov/32951855/
  3. Vitamin D and Aging: https://pmc.ncbi.nlm.nih.gov/articles/PMC5689451/
  4. Vitamin D Telomeres: https://www.medicalnewstoday.com/articles/3-ways-vitamin-d-may-boost-longevity-according-to-research-edited
  5. Magnesium R-loops: https://www.lifeextension.com/magazine/2017/10/longevity-benefits-of-magnesium
  6. Magnesium Telomeres: https://navacenter.com/longevity-and-the-power-of-magnesium-supplements/
  7. Creatine Aging Review: https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf135/8253584
  8. Creatine Brain Health: https://www.kumc.edu/about/news/news-archive/creatine-alzheimers-research.html
  9. NMN Human Trial: https://pubmed.ncbi.nlm.nih.gov/36482258/
  10. NAD+ World: https://www.nature.com/articles/s41514-025-00192-6
  11. Harvard Health Magnesium: https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100
  12. Longevity Habits Research: https://hololifecenter.com/blogs/biohacking-guides/ultimate-guide-longevity-top-10-habits-long-healthy-life

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