NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Reviewed May 26, 2026

Goal hub·Longevity & Healthy Aging·Reviewed June 9, 2026

Longevity supplements: mostly animal data, ranked honestly.

Longevity is the category with the largest gap between marketing and human evidence. Most headline molecules (NMN, resveratrol, fisetin, spermidine) rest on animal or biomarker data. We rank what human trials exist and label the rest as the experiments they are.

Supplements
8 ranked
Strong evidence
4 of 8
Dose protocols
22
Claim deep dives
0
Top supplements → Browse all goal hubs
Top supplements

Ranked by evidence, top first.

Sorted by evidence tier, strongest first. Each supplement’s rating is its own; open any name for the full profile with dosing, forms, and citations.

  1. 01
    Coenzyme Q10Strong

    Essential component of the mitochondrial electron transport chain. Production declines significantly with age and statin use. Critical for heart, brain, and cellular energy.

  2. 02
    Vitamin B3Strong

    Critical for NAD+ production, energy metabolism, DNA repair, and cellular signaling. Available as niacin (causes flushing) or niacinamide (no flush).

  3. 03
    CreatineStrong

    One of the most researched supplements in history. Primarily known for athletic performance, but emerging evidence strongly supports cognitive benefits, especially under stress or sleep deprivation.

  4. 04
    Fish OilStrong

    The most important essential fatty acid supplement. EPA and DHA omega-3s are critical for brain function, heart health, and systemic inflammation control.

  5. 05
    Alpha-Lipoic AcidModerate

    Unique antioxidant that works in both water and fat environments. Regenerates other antioxidants (vitamins C, E, glutathione, CoQ10). Powerful support for blood sugar and nerve health.

  6. 06
    AstaxanthinModerate

    The most powerful carotenoid antioxidant, 6,000x more effective than vitamin C at quenching singlet oxygen (a specific lab assay, not general potency). Gives salmon and flamingos their pink color. Exceptional for skin, eye, and cardiovascu...

  7. 07
    Gotu KolaModerate

    Gotu kola (Centella asiatica) is a traditional Ayurvedic and Chinese medicinal herb used for wound healing, skin and connective tissue support, and as a longevity and cognitive tonic. Its activity is attributed to triterpenoid saponins, pr...

  8. 08
    Nicotinamide RibosideModerate

    Nicotinamide riboside is a form of vitamin B3 and a direct precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme central to mitochondrial energy production and cellular metabolism. Human trials consistently show that oral NR re...

Protocols

Dose and timing, from the trials.

Dose ranges, forms, and timing as used in the underlying clinical trials. Population notes call out who each trial enrolled.

Resveratrolfor Healthy aging support
Dose
150-300 mg daily
Form
Trans-resveratrol
Timing
With food containing some fat
Notes
Use trans-resveratrol rather than mixed or unspecified isomers.
Dihexafor Wellness or Anti-Aging Use
Dose
No FDA-approved dose
Form
Avoid research products
Timing
Not applicable
Notes
Human safety and efficacy are not established.
Population
Use only with qualified clinical oversight when applicable.
Epitalonfor Wellness or Anti-Aging Use
Dose
No FDA-approved dose
Form
Avoid research products
Timing
Not applicable
Notes
Human safety and efficacy are not established.
Population
Use only with qualified clinical oversight when applicable.
Fisetinfor Longevity
Dose
100-500 mg daily, or intermittent high-dose courses used in research
Form
Liposomal or phytosome fisetin
Timing
With a fat-containing meal
Notes
Human longevity benefit is not established; the strongest data are aged-mouse studies. Many research protocols use short intermittent high-dose schedules rather than continuous daily dosing.
Population
Of most interest to older adults, but clinical efficacy and long-term safety remain unproven.
Humaninfor Longevity or Anti-Aging
Dose
No FDA-approved dose
Form
Avoid
Timing
Not applicable
Notes
Human longevity benefit is unproven.
Population
Use only with qualified clinical oversight when applicable.
Niacinamidefor NAD Precursor Support
Dose
100-500 mg/day
Form
Niacinamide capsule
Timing
With breakfast or lunch
Notes
Functional NAD-related benefits are less established than correction of deficiency.
Population
Avoid stacking with other high-dose B3 precursors.
Selankfor Wellness or Anti-Aging Use
Dose
No FDA-approved dose
Form
Avoid research products
Timing
Not applicable
Notes
Human safety and efficacy are not established.
Population
Use only with qualified clinical oversight when applicable.
Semaxfor Wellness or Anti-Aging Use
Dose
No FDA-approved dose
Form
Avoid research products
Timing
Not applicable
Notes
Human safety and efficacy are not established.
Population
Use only with qualified clinical oversight when applicable.
Spermidinefor Longevity
Dose
1-6 mg spermidine daily
Form
Standardized wheat germ extract
Timing
Once daily with a meal
Notes
Most human longevity data are observational (dietary intake and mortality association); supplement efficacy on hard outcomes is not yet proven.
Population
Studied mainly in middle-aged and older adults.
Thymalinfor Wellness or Anti-Aging Use
Dose
No FDA-approved dose
Form
Avoid research products
Timing
Not applicable
Notes
Human safety and efficacy are not established.
Population
Use only with qualified clinical oversight when applicable.
Urolithin Afor Longevity
Dose
500-1,000 mg daily
Form
Standardized Urolithin A
Timing
With a meal, consistent time each day
Notes
Studied for mitochondrial quality and healthy aging; benefits accrue over weeks to months.
Population
Most human data are in middle-aged and older adults.
Calcium Alpha-Ketoglutaratefor Longevity / Healthy Aging
Dose
1,000 mg Ca-AKG per day (range 1,000 to 2,000 mg/day in practice)
Form
Calcium alpha-ketoglutarate capsules or powder
Timing
Once daily, with or without food; consistent daily timing for adherence
Notes
Evidence is preliminary. Mouse data show extended lifespan and compressed morbidity with Ca-AKG, and a small open-label human pilot (Rejuvant, ~1,000 mg/day Ca-AKG) reported reductions in DNA-methylation biological age. There are no large randomized controlled trials confirming a lifespan or hard clinical-outcome benefit in humans, so claims should be framed as emerging and unproven.
Population
Account for the ~200 mg elemental calcium per 1,000 mg dose within total daily calcium (aim to stay under ~2,000 to 2,500 mg/day from all sources). Caution in people with a history of kidney stones, hypercalcemia, or significant kidney disease.
Calcium Alpha-Ketoglutaratefor Biological Age / Epigenetic Aging Markers
Dose
1,000 mg/day
Form
Calcium alpha-ketoglutarate capsules
Timing
Once daily, taken consistently; effects in the pilot were assessed over several months
Notes
The signal for reduced epigenetic-clock age comes from a small uncontrolled pilot study with no placebo arm, so regression-to-the-mean and selection effects cannot be excluded. Treat any biological-age change as a research hypothesis, not a validated outcome.
Population
Same calcium and renal cautions as the longevity goal apply.
Carnosinefor Longevity and anti-glycation support
Dose
500-1000 mg/day
Form
L-Carnosine (intact dipeptide)
Timing
Divided doses, between meals to reduce competition with dietary protein and carnosinase exposure
Notes
Human longevity data are limited; rationale rests on carnosine's anti-glycation and carbonyl-quenching activity shown in preclinical and in vitro work. Frame as exploratory rather than proven life-extension.
Population
Vegetarians and vegans tend to have lower baseline tissue carnosine and may notice more change.
EGCG (Epigallocatechin Gallate)for Antioxidant / general longevity support
Dose
100 to 300 mg EGCG/day
Form
Brewed green tea or low-dose standardized extract
Timing
Spread across the day, with food
Notes
Whole-food tea sources are preferred for longevity-oriented daily use because they avoid the high single-dose hepatotoxicity risk seen with concentrated extracts. Human longevity benefit from isolated EGCG remains unproven.
Population
Keep cumulative supplemental EGCG under 800 mg/day; discontinue and seek care if signs of liver injury (dark urine, jaundice, right-upper-quadrant pain) occur.
Ellagic Acidfor Longevity / mitochondrial support
Dose
500 to 1000 mg urolithin A daily (or 500 mg pomegranate extract as a precursor)
Form
Urolithin A (direct postbiotic) for non-producers; pomegranate extract for confirmed producers
Timing
With food, once daily
Notes
Mitophagy and muscle-endurance signals come from direct urolithin A trials; precursor forms only work in people whose microbiome converts ellagitannins to urolithins.
Population
Older adults and microbiome non-producers benefit most from direct urolithin A rather than precursor ellagic acid.
Ergothioneinefor Longevity / healthy aging
Dose
5-15 mg daily
Form
L-Ergothioneine (synthetic or fermentation-derived)
Timing
Once daily, any time of day, with or without food
Notes
Lower blood ergothioneine has been associated with higher cardiovascular and all-cause mortality in observational cohorts, which underpins the 'longevity vitamin' framing. Causation in humans is not established, so this is a plausible-but-unproven longevity use. Because it accumulates and is retained for weeks, daily dosing builds steady tissue levels rather than producing acute effects.
Population
May be especially relevant for people eating few or no mushrooms, whose dietary ergothioneine intake is minimal.
Gotu Kolafor Longevity and Cellular-Aging Support
Dose
60 to 120 mg standardized triterpene extract daily, or 1,000 to 3,000 mg dried herb daily
Form
Standardized triterpene extract (or whole-herb powder for traditional use)
Timing
With meals, once or twice daily, cycled per practitioner guidance
Notes
Longevity use is rooted in traditional medicine plus mechanistic signals (antioxidant, mitochondrial, and connective-tissue effects); direct human lifespan or hard aging-outcome data do not exist, so frame this as supportive/traditional rather than proven.
Population
Avoid in pregnancy and breastfeeding due to insufficient safety data; consider periodic breaks and liver awareness with prolonged use.
MitoQ (Mitoquinone)for Longevity / Healthy Aging
Dose
10 mg once daily
Form
MitoQ capsules (mitoquinol mesylate)
Timing
Morning, with or shortly before food
Notes
Rationale is reduction of mitochondrial reactive oxygen species, but human longevity outcomes are not demonstrated. Evidence is mechanistic and from small short-term trials, not lifespan data.
Population
Most human data are in adults; no established role in children or pregnancy.
Nicotinamide Ribosidefor Longevity / healthy aging
Dose
250-500 mg/day
Form
Nicotinamide riboside chloride (Niagen)
Timing
Once daily in the morning, with or without food.
Notes
Raises blood NAD+, which declines with age, but no human trial has yet shown that NR extends lifespan or reverses clinical aging endpoints. Treat as a reasonable, well-tolerated bet rather than a proven anti-aging intervention.
Population
Most human data are in healthy middle-aged and older adults.
Pterostilbenefor Longevity / cellular aging
Dose
50-125 mg daily
Form
Pterostilbene free powder/capsule, often paired with an NAD+ precursor
Timing
With a fat-containing meal, morning
Notes
Sirtuin activation and NAD+-pathway support are extrapolated largely from preclinical and short human trials; durable lifespan or healthspan benefit in humans is not established.
Population
Limited long-term human safety data; avoid in pregnancy and lactation due to insufficient evidence.
Sodium Butyratefor Longevity
Dose
300-600 mg butyrate daily
Form
Tributyrin (glyceryl tributyrate)
Timing
Once daily with a fat-containing meal
Notes
Interest stems from butyrate's HDAC-inhibitory and epigenetic effects observed in cell and animal models; human longevity data are absent, so treat as exploratory. A fiber-rich diet is the better-supported route to sustained butyrate.
Population
Not a substitute for established healthy-aging measures; discuss with a clinician if on other HDAC-affecting or epigenetic therapies.
Claim deep dives

For longevity & healthy aging, reviewed.

Each claim opens to the strongest PubMed-cited studies, the contrary evidence, and a plain recommendation.

No claim deep dives published for this goal yet.

Stack safety

Where this stack might fight itself.

Common conflicts in this category, plus how many documented interactions touch these substances.

Where this stack fights itself

  • High-dose niacin can stress the liver, resveratrol inhibits CYP enzymes that clear common medications, and NAD precursors increase methyl-group demand. The checker flags interactions for every substance here.

In the database

  • 262 documented pairings touch at least one of these substances.
  • Scan a full routine for additive or conflicting effects before you combine.

Open the free interaction checker →

Weaker evidence

Commonly suggested, thinner proof.

These are marketed for this goal but rate emerging, limited, or insufficient in the NutriStack library. Thin evidence is not the same as disproven; it means the human data is early or mixed. Treat them as experiments, not staples.

SupplementEvidenceWhy it is on the watch list
ApigeninEmergingA calming flavonoid found in chamomile. Popularized by neuroscientist Andrew Huberman as a sleep aid. Also has anti-cancer and neuroprotective...
Calcium Alpha-KetoglutarateEmergingCalcium alpha-ketoglutarate is a calcium salt of alpha-ketoglutarate (AKG), a central intermediate of the Krebs (TCA) cycle that links carbon,...
CarnosineEmergingCarnosine is a naturally occurring dipeptide of beta-alanine and L-histidine that concentrates in skeletal muscle and brain tissue. It acts as an...
ErgothioneineEmergingErgothioneine is a naturally occurring sulfur-containing amino acid derivative (a betaine of 2-mercaptohistidine) synthesized by fungi and certain...
FisetinEmergingFisetin is a plant flavonol found in strawberries, apples, and onions that is studied for healthy-aging, antioxidant, and anti-inflammatory effects....
MitoQ (Mitoquinone)EmergingMitoQ is a synthetic derivative of coenzyme Q10 (ubiquinone) covalently linked to a lipophilic triphenylphosphonium (TPP+) cation, which drives it...
FAQ

Common longevity & healthy aging questions.

Quick answers drawn from the rankings and dosing above.

What are the best supplements for longevity & healthy aging?

The best-evidenced options for longevity & healthy aging in the NutriStack library are Coenzyme Q10, Vitamin B3, Creatine, and Fish Oil. Each is ranked by its own evidence tier and links to a full profile with dosing, forms, and PubMed-cited sources.

What dose of resveratrol is used for longevity & healthy aging?

For healthy aging support, trials typically used Resveratrol at 150-300 mg daily (with food containing some fat). Doses are general ranges from the underlying trials, not personalized advice; confirm on the full profile and with a clinician.

Are longevity & healthy aging supplements safe to take together?

High-dose niacin can stress the liver, resveratrol inhibits CYP enzymes that clear common medications, and NAD precursors increase methyl-group demand. The checker flags interactions for every substance here. 262 documented pairings in the database touch at least one of these substances, so scan a full routine with the free interaction checker before combining.

Which longevity & healthy aging supplements have weak evidence?

Commonly marketed for longevity & healthy aging but resting on emerging, limited, or insufficient evidence: Apigenin, Calcium Alpha-Ketoglutarate, Carnosine, Ergothioneine, Fisetin, and MitoQ (Mitoquinone). Thin evidence means the human data is early or mixed, not that the supplement is disproven.

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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.