Goal
Longevity
Healthspan extension: what moves the needle ranked by evidence tier and effect size.
Compounds
All compounds →Alpha-Lipoic Acid
aka ALA / thioctic acid / R-ALA / R-lipoic acid
Alpha lipoic acid supplement guide: 600 mg/day oral dosing, R-ALA vs racemic absorption, neuropathy trial data, antioxidant mechanism, interactions.
- Half-life
- 0.5hr
- Typical dose
- 600mg
Berberine
aka berberine HCl / berberine hydrochloride
Berberine supplement guide: 1500 mg/day lowers fasting glucose and HbA1c, AMPK activation, metformin parity in RCTs, dihydroberberine absorption.
- Half-life
- 3hr
- Typical dose
- 1500mg
Coenzyme Q10
aka CoQ10 / ubiquinone / ubiquinol / Q10
CoQ10 supplement guide: 100 to 300 mg/day dosing, ubiquinol vs ubiquinone absorption, Q-SYMBIO heart failure data, statin myalgia evidence.
- Half-life
- 34hr
- Typical dose
- 200mg
Curcumin
aka turmeric extract / diferuloylmethane
Curcumin supplement guide: turmeric extract at 500-1000 mg/day, piperine and Meriva for absorption, evidence in joint inflammation and mood.
- Half-life
- 7hr
- Typical dose
- 500mg
DHEA
aka dehydroepiandrosterone / prasterone / Intrarosa
DHEA supplement profile: adrenal androgen precursor, typical 25-50 mg dose, DHEA-S targets, evidence for adrenal insufficiency and vaginal atrophy, side effec.
- Half-life
- 12hr
- Typical dose
- 25mg
EGCG
aka epigallocatechin gallate / green tea extract
EGCG supplement guide: 300-600 mg/day green tea catechin for fat loss and cardiovascular markers. Hepatotoxicity risk above 800 mg/day fasted.
- Half-life
- 3hr
- Typical dose
- 400mg
Epitalon
aka Epithalon / Ala-Glu-Asp-Gly / AEDG / Epithalamin (precursor extract)
Epitalon peptide (Epithalon, tetrapeptide AEDG): telomerase activation, lifespan extension data, anti-aging trials, dosage, half-life, and safety.
- Half-life
- 0.5hr
- Typical dose
- 5mg
Fisetin
aka 3,7,3',4'-tetrahydroxyflavone
Fisetin is a flavonoid found in strawberries with senolytic activity in mouse models. Hickson 2019 confirmed senescent-cell clearance in human adipose tissue.
- Half-life
- 2hr
- Typical dose
- 500mg
GHK-Cu
aka Copper Peptide / Glycyl-L-histidyl-L-lysine copper / GHK
GHK-Cu peptide (glycyl-L-histidyl-L-lysine copper) is a topical copper peptide. Trials show fine-line and wound-healing gains; injectable longevity claims rem.
- Half-life
- 0.5hr
- Typical dose
- 2mg
Glutathione
aka GSH / L-glutathione / reduced glutathione
Glutathione (GSH) is the body's primary intracellular antioxidant. Oral supplementation has variable bioavailability; sublingual, liposomal, and IV forms.
- Half-life
- 0.5hr
- Typical dose
- 500mg
Metformin
aka Glucophage / Fortamet / Glumetza / dimethylbiguanide
Metformin for longevity: biguanide mechanism of action, TAME trial status, anti-aging dosage, weight loss data, life extension evidence in non-diabetics.
- Half-life
- 6hr
- Typical dose
- 1500mg
MOTS-c
aka Mitochondrial Open Reading Frame of the Twelve S rRNA-c / MOTSc
MOTS-c peptide is a 16-amino-acid mitochondrial-derived peptide. Preclinical signals for insulin sensitivity, exercise capacity, dosage notes.
- Half-life
- 0.5hr
- Typical dose
- 5mg
N-Acetyl Cysteine
aka NAC
NAC supplement benefits cover glutathione synthesis, liver and antioxidant support, and hangover recovery. Evidence strongest at 1200-2400 mg/day.
- Half-life
- 5.6hr
- Typical dose
- 1200mg
Nicotinamide Riboside
aka NR / Niagen / nicotinamide riboside chloride
Nicotinamide riboside (NR) is the most-studied NAD+ precursor in humans. Sold as Niagen by Chromadex; raises plasma NAD+ 30-60% at 250-1,000 mg/day.
- Half-life
- 8hr
- Typical dose
- 500mg
NMN
aka nicotinamide mononucleotide / beta-NMN
NMN supplements are oral nicotinamide mononucleotide capsules sold for longevity, energy, and metabolic health. They raise plasma NAD+ 30-90% at 250-1000.
- Half-life
- 4hr
- Typical dose
- 250mg
Omega-3 (EPA/DHA)
aka fish oil / EPA / DHA / marine omega-3
Omega 3 fish oil profile: EPA/DHA marine fatty acids, 2-4 g/day cuts triglycerides 20-30%, REDUCE-IT showed 25% cardiovascular risk reduction on icosapent eth.
- Half-life
- 48hr
- Typical dose
- 2000mg
Rapamycin
aka Sirolimus / Rapamune
Rapamycin for longevity: sirolimus, an mTOR inhibitor with ITP mouse lifespan data. Off-label geroprotective dosing remains investigational.
- Half-life
- 62hr
- Typical dose
- 6mg
Sermorelin
aka Sermorelin acetate / GRF 1-29 / Geref / GHRH (1-29) NH2
Sermorelin peptide therapy uses a 29-amino-acid GHRH analog to raise endogenous GH. Dosing, half-life, sermorelin vs ipamorelin, and safety.
- Half-life
- 0.25hr
- Typical dose
- 0.3mg
Spermidine
aka spermidine trihydrochloride / wheat-germ-extract spermidine
Spermidine supplement benefits cover autophagy induction, longevity signals, and cognition. Wheat germ extract data, doses, and human trials reviewed.
- Half-life
- 6hr
- Typical dose
- 1.2mg
TUDCA
aka tauroursodeoxycholic acid / taurine-conjugated UDCA
TUDCA is the taurine-conjugated form of ursodeoxycholic acid, a bile-acid molecule with replicated effects on liver function, ER stress, and bile flow.
- Half-life
- 4hr
- Typical dose
- 500mg
Urolithin A
aka UA / Mitopure / ellagitannin metabolite
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
- Half-life
- 17hr
- Typical dose
- 500mg
Vitamin D3 + K2
aka cholecalciferol + menaquinone / D3/K2 / vitamin D3 with MK-7
Vitamin D3 K2 supplement profile: cholecalciferol at 1000-4000 IU/day corrects deficiency, MK-7 directs calcium to bone, away from arteries.
- Half-life
- 360hr
- Typical dose
- 0.05mg
Calculators
All tools →Articles
All articles →
Best Longevity Supplements: Evidence-Tiered, Vendor-Agnostic
The longevity supplements with real human evidence: omega-3, vitamin D3+K2, magnesium glycinate, creatine. Tier-A foundation; Tier-B emerging.
Average Grip Strength: Norms, Targets, How to Improve
Average grip strength by age and sex, with longevity-tier targets. Men 40-54: average ~110-130 lbs, longevity-optimal 145+.
How to Lengthen Telomeres: Diet, Exercise, What's Real
How to lengthen telomeres: lifestyle interventions (diet, exercise, stress reduction) have the strongest evidence (Ornish 2008).
NAC vs Glutathione: Which to Take, When to Stack
NAC vs glutathione: NAC is the cheaper, better-absorbed precursor; direct glutathione has bioavailability issues but works for specific cases.
NR vs NMN: Which NAD+ Precursor Wins, by Evidence
NR vs NMN: NR has the larger human safety database, NMN has the more recent commercial momentum. Plasma NAD+ rises consistently for both.
Urolithin A Side Effects: What the Trials Actually Show
Urolithin A side effects across human trials: clean safety record at 250-1000 mg/day. Mild GI upset most common. No liver, kidney, or cardiovascular signals.
AMPK Activators: Mechanism, Foods, Supplements, Exercise
AMPK is the cellular energy-sensor that triggers fat oxidation, autophagy, and mitochondrial biogenesis. What activates it, ranked by evidence: exercise.
Biohacking Supplements: What's Evidence-Backed and What's Hype
A vendor-agnostic guide to the biohacking supplements with real evidence. Ranked by tier, not by sponsorship. The honest list of what works for sleep.
Senolytic Supplements: What Works (and Who Should Skip)
Senolytic supplements promise to clear senescent cells. Which actually have human evidence: fisetin, quercetin + dasatinib, spermidine.
TUDCA Supplement: Benefits, Dosage, Side Effects, Evidence
TUDCA is a bile-acid conjugate with replicated effects on liver function, bile flow, and ER stress. What the human evidence supports for liver, ALS, insulin.
Biomarker Quick Reference: 20 Common Lab Test Questions Answered
A one-screen quick reference for the most-Googled blood-test questions. Each question links to the deep biomarker article.
MCV and WBC Combined Reading: A Four-Quadrant Pattern Matrix
Read MCV and WBC together to resolve four clinical-pattern quadrants single-marker reading misses: B12 deficiency, iron deficiency, infection, and marrow.