Anti-Ageing and Longevity: The Best Natural Strategies and Supplements for Healthy Ageing

What if we could remain strong, mentally sharp and physically active well into our seventies, eighties and beyond?

For many of us, the goal is not simply to live longer. It is to enjoy more years of good health, independence and vitality.

This is the science of longevity and healthspan.

From NAD+ and NMN to resveratrol, spermidine and CoQ10, the anti-ageing supplement industry offers an extraordinary range of products. Some have promising scientific foundations, while others rely heavily on animal studies or marketing claims.

As someone interested in natural health, I believe we should approach these discoveries with curiosity, but also with realistic expectations.

Let’s explore what actually helps us age well, which supplements deserve attention and which precautions are worth knowing.

What Is the Difference Between Lifespan and Healthspan?

Lifespan refers to the total number of years we live.

Healthspan refers to the years we spend living in reasonably good health, without major disability or serious limitations.

Someone might live to 95 but spend their final 15 years struggling with chronic illness. Another person might remain active and independent until very late in life.

That is why I believe improving healthspan should be our first priority.

Although researchers are investigating ways to influence biological ageing, no commercially available supplement has been conclusively proven to extend human lifespan.

Why Do We Age?

Ageing is a complex biological process involving changes throughout our cells, tissues and organs.

Researchers have identified several important processes:

• Cellular senescence: Some ageing cells stop dividing and may release inflammatory signals.
• Mitochondrial dysfunction: The energy-producing structures inside cells may become less efficient.
• DNA damage: Genetic material accumulates damage over time.
• Chronic inflammation: Low-grade inflammatory activity is associated with many age-related conditions.
• Changes in autophagy: Cellular recycling and maintenance processes may become less effective.
• Loss of muscle: Sarcopenia can reduce strength, balance and independence.
• Metabolic changes: Insulin sensitivity and other metabolic functions may decline.

Scientists are studying whether these processes can be modified to improve health in later life.

1. NMN and NAD+: Can We Improve Cellular Energy?

Nicotinamide adenine dinucleotide, usually called NAD+, is a molecule essential for cellular energy production and many metabolic processes.

It also participates in biological pathways involved in DNA maintenance and cellular signalling.

NMN, or nicotinamide mononucleotide, is a precursor the body can use to produce NAD+.

Why Is NMN So Popular?

Animal studies have generated considerable interest in NAD+-boosting compounds.

Some experiments have reported improvements in metabolic function and other markers associated with ageing.

In humans, clinical trials show that NMN and another NAD+ precursor, nicotinamide riboside (NR), can increase certain NAD-related measurements.

However, improvements in physical performance, metabolic health and other meaningful outcomes have been inconsistent.

My assessment: NMN is scientifically interesting, but there is no convincing evidence that it reverses ageing or extends human life.

Precautions

• Long-term safety data remain limited.
• Clinical benefits have not been established for most healthy adults.
• People with cancer or a history of cancer should seek specialist advice because NAD+ biology is complex.
• Australian regulatory status and product eligibility should be checked before purchasing.

2. Resveratrol: The Red Wine Antioxidant

Resveratrol is a plant compound found in grapes, berries and peanuts.

It attracted attention because of laboratory research involving cellular stress responses and proteins known as sirtuins.

Animal and laboratory experiments suggest resveratrol can influence several biological pathways associated with ageing.

Unfortunately, evidence from human studies is far less impressive.

There is no reliable evidence that resveratrol supplements extend human lifespan or prevent age-related disease.

Possible Concerns

• May cause digestive discomfort.
• May interact with anticoagulant or antiplatelet medicines.
• High doses have uncertain long-term safety.
• Bioavailability can be limited.

Eating grapes and berries offers nutritional benefits without relying on concentrated resveratrol supplements.

3. CoQ10: Supporting Cellular Energy

Coenzyme Q10, also called CoQ10, is naturally produced by the body and plays an important role in mitochondrial energy production.

CoQ10 is also an antioxidant.

Supplementation has been investigated for heart conditions, migraines, statin-associated muscle symptoms and other health concerns.

Some clinical uses have more supporting evidence than others, but CoQ10 has not been proven to extend lifespan.

CoQ10 and Ubiquinol

Ubiquinone and ubiquinol are two forms of CoQ10 found in supplements.

Ubiquinol may provide absorption advantages in certain formulations, but it is not automatically superior for every person.

CoQ10 may interact with warfarin and some blood pressure medicines.

Natural health perspective: CoQ10 may be worth discussing for a specific clinical reason, but routine supplementation solely for longevity is not strongly supported.

4. Spermidine: The Cellular Recycling Connection

Spermidine is a naturally occurring compound found in foods such as wheat germ, mushrooms, legumes and certain aged cheeses.

It has attracted interest because of its relationship with autophagy, the process by which cells break down and recycle damaged components.

Animal studies have suggested potentially beneficial effects on ageing-related biological processes.

Human research remains preliminary, and there is no convincing evidence that spermidine supplements extend lifespan or prevent dementia.

Rather than purchasing expensive supplements, including a variety of spermidine-containing foods is a reasonable nutritional approach.

5. NAC: Glutathione and Antioxidant Support

N-acetylcysteine, commonly called NAC, is a compound used by the body to help produce glutathione.

Glutathione is an important antioxidant involved in cellular protection.

NAC also has established medical uses, including treatment of paracetamol poisoning and certain respiratory conditions.

Its role as a general anti-ageing supplement is much less certain.

Researchers are investigating whether NAC, sometimes combined with glycine, can influence oxidative stress and metabolic function in older adults.

These findings are preliminary and do not establish longer lifespan or broad anti-ageing benefits.

Precautions

NAC may cause nausea, diarrhoea and other digestive symptoms. It can also interact with certain medicines, including nitroglycerin.

People taking multiple medications should discuss NAC with their pharmacist or doctor.

6. Berberine: Metabolism and Blood Sugar

Berberine is a naturally occurring compound found in several plants.

It has been studied for its effects on blood glucose, cholesterol and other metabolic markers.

Some clinical trials suggest improvements in selected metabolic measurements, but study quality and supplement formulations vary considerably.

Berberine has not been proven to slow biological ageing or extend lifespan.

Important Precautions

• May lower blood glucose, particularly alongside diabetes medicines.
• Can cause nausea, constipation or diarrhoea.
• May interact with medicines through drug-metabolising pathways.
• Should be avoided during pregnancy and breastfeeding.
• May be unsuitable for people taking complex medication combinations.

For someone with diabetes or cardiovascular disease, berberine should never replace prescribed treatment.

7. Creatine: A Practical Supplement for Maintaining Strength

Of all the supplements promoted for healthy ageing, creatine deserves particular attention because its effects on muscular performance are better established than many fashionable longevity compounds.

Creatine helps muscles rapidly regenerate energy during demanding activity.

Research shows that creatine supplementation can improve strength and exercise performance, especially when combined with resistance training.

Maintaining muscle mass becomes increasingly important as we age because it supports mobility, balance and independence.

How Much Creatine?

Many studies use approximately 3–5 grams of creatine monohydrate daily.

Loading doses are not essential for everyone.

Creatine is generally well tolerated by healthy adults, although it can cause digestive discomfort or increases in body weight due to water retention.

People with kidney disease or other significant medical conditions should seek medical advice before supplementing.

Creatine can also raise blood creatinine measurements without necessarily indicating kidney damage, so healthcare professionals should know when someone is taking it.

My assessment: Creatine combined with resistance exercise has a more practical evidence base for preserving physical function than many products marketed specifically for longevity.

8. Collagen: Skin, Joints and Connective Tissue

Collagen is the most abundant protein in the human body and provides structural support for skin, tendons, ligaments and other tissues.

Collagen supplements are frequently marketed for improving skin elasticity and reducing wrinkles.

Some clinical studies suggest modest improvements in skin hydration or elasticity, but the evidence has limitations, including small trials and commercial sponsorship.

Collagen has not been shown to reverse ageing or extend lifespan.

It is also not a complete replacement for high-quality dietary protein when maintaining muscle mass is the goal.

9. Omega-3 Fatty Acids: Heart and General Health

Omega-3 fatty acids are found in oily fish, including salmon, sardines and mackerel.

They contribute to normal cell membrane function and have important roles in cardiovascular and inflammatory biology.

Eating fish regularly is consistent with heart-healthy dietary recommendations.

However, routine fish oil supplementation has not been proven to extend human lifespan, and benefits depend on the person and clinical circumstances.

Higher-dose omega-3 supplements may increase the risk of atrial fibrillation in some people and require consideration of bleeding risk.

10. Vitamin D, B12 and Magnesium: Correcting What Is Missing

Vitamin and mineral deficiencies can contribute to fatigue, weakness, anaemia, neurological symptoms and poor bone health.

Vitamin D supports calcium regulation and bone health.

Vitamin B12 is essential for normal nerve function and red blood cell production.

Magnesium participates in hundreds of biochemical reactions, including muscle and nerve function.

Correcting a genuine deficiency can produce important health benefits.

However, taking high doses when nutrient status is already adequate does not necessarily provide additional benefits.

Excess vitamin D can cause toxicity, while excessive supplemental vitamin B6 can cause nerve damage.

Which Longevity Supplements Have the Best Evidence?

The Most Effective Natural Longevity Strategies

While supplement research continues, several lifestyle approaches already have strong evidence for improving health and reducing disease risk.

1. Build and Maintain Muscle

Resistance training helps preserve strength, physical function and independence.

Try to include strength-building activity at least twice weekly, adapted to your fitness and medical circumstances.

2. Walk and Stay Physically Active

Regular walking and aerobic exercise support cardiovascular health, blood glucose control and mental wellbeing.

For many adults, a practical target is at least 150 minutes of moderate activity each week, with adjustments for individual ability.

3. Follow a Mediterranean-Style Diet

Emphasise vegetables, fruit, legumes, nuts, whole grains, extra virgin olive oil and fish.

Limit highly processed foods and excessive alcohol consumption.

4. Protect Your Sleep

Consistent sleep helps support mood, cognition and metabolic health.

Most adults should aim for approximately seven to nine hours, although individual needs vary.

5. Control Cardiovascular Risk

Managing blood pressure, cholesterol, diabetes and smoking provides far stronger evidence for reducing serious illness than experimental anti-ageing supplements.

6. Maintain Social Connections

Friendships, family relationships, hobbies and meaningful activities support emotional wellbeing and quality of life.

7. Keep Up with Preventive Healthcare

Vaccinations, cancer screening, bone health assessment, dental care and appropriate medical reviews remain important throughout later life.

A Simple Healthy Ageing Daily Routine

Important Precautions Before Taking Longevity Supplements

People taking prescription medication should be especially careful when combining multiple supplements.

Particular caution is warranted for anyone with:

• Rheumatoid arthritis or another autoimmune condition.
• Heart disease or a history of stroke.
• Kidney or liver disease.
• Diabetes treated with medication.
• A history of cancer.
• Multiple prescribed medicines.

People taking methotrexate, baricitinib or other immunosuppressants should have new supplements reviewed by their rheumatologist or pharmacist.

Herbal products and concentrated antioxidants may interact with medications or introduce liver and other safety concerns.

Do not stop proven medical treatments in favour of supplements marketed for longevity.

Shopping for Anti-Ageing Supplements

If you are considering supplements, focus on ingredient transparency, appropriate doses, product quality and a clearly identified reason for use.

Products containing the same ingredient may differ substantially in concentration, formulation and price.

Explore Anti-Ageing and Longevity Supplements at iHerb

Affiliate disclosure: This article may contain affiliate links. We may earn a commission from qualifying purchases at no additional cost to you. Product availability and affiliate eligibility may vary.

Frequently Asked Questions

Can supplements really reverse ageing?

No commercially available supplement has been conclusively shown to reverse biological ageing or extend human lifespan.

Is NMN better than resveratrol?

NMN has stronger evidence for increasing NAD-related biomarkers, but neither supplement has been proven to extend human life.

What is the best supplement for people over 60?

There is no single best supplement. Creatine may help support strength training, while vitamin B12 or vitamin D may be appropriate when a deficiency is present. Individual needs differ.

Does collagen really reduce wrinkles?

Some studies report modest improvements in skin hydration or elasticity, but the overall evidence remains limited.

Should I take multiple longevity supplements together?

Combining supplements can increase costs, side effects and medication interactions. There is no convincing evidence that a large supplement stack produces longer life.

Is intermittent fasting necessary for longevity?

No. Time-restricted eating may help some people manage energy intake, but it has not been proven to extend human lifespan. Older adults should avoid dietary approaches that lead to malnutrition or muscle loss.

Final Thoughts: My Natural Health Perspective

Longevity research is exciting because it challenges us to think beyond treating disease and consider how to preserve health throughout life.

NMN, spermidine, resveratrol and other emerging compounds may eventually contribute to useful therapies. But scientific curiosity should not be confused with proven clinical benefit.

For now, the most effective foundation remains remarkably straightforward: maintain muscle strength, exercise regularly, eat nutritious food, protect sleep, manage cardiovascular risks and stay socially connected.

Supplements can play a useful supporting role when they address a genuine need.

My philosophy is simple: invest first in the habits that are proven to protect health, then consider supplements based on evidence rather than promises.

After all, successful ageing is not simply about adding years to life. It is about adding more healthy, enjoyable and independent life to those years.

References and Further Reading

• National Institutes of Health – Healthy Aging
• National Institute on Aging – Research and Healthy Ageing
• 2026 Systematic Review – NAD+ Supplementation for Anti-Aging and Wellness
• NIH – Dietary Supplements for Exercise and Athletic Performance
• Nature Metabolism – NAD+ Precursors in Human Ageing
• Australian Therapeutic Goods Administration

Medical disclaimer: This article provides general educational information and is not a substitute for professional medical advice. Supplements may interact with medications and may not be suitable for people with certain medical conditions. Consult your healthcare professional before starting a new supplement.