Most longevity advice is downstream of one bad habit: confusing the existence of a study with the existence of evidence. There is a study showing nearly everything works for somebody. The interesting question is which interventions consistently move outcomes in trials that hold up.
This piece is the conservative end of that question. There are three supplements where the evidence is strong enough to recommend without hedging. Everything else is either unsettled, dosage-sensitive, or already in your food.
Rule one: fix the basics first
If you are not sleeping seven hours, training three times a week, and eating 30 g of fiber a day, supplements are noise. The basics produce 80% of the available signal. Supplements close the gap.
Assuming the basics are in place, here is the stack we recommend.
1. Creatine monohydrate
The most-studied supplement on earth, and somehow still under-used outside the gym. Beyond the strength and lean-mass benefits, creatine has accumulating evidence in:
- Cognition — particularly under sleep deprivation or aging.
- Mood and depressive symptoms — modest but real effect sizes in adjunctive trials.
- Bone density — when paired with resistance training.
Dose: 5 g daily, every day, indefinitely. Loading is unnecessary and the form does not matter — monohydrate is fine.
Bulk Creatine Monohydrate
Third-party tested, micronised creatine — the only supplement we recommend without hedging.
Learn More2. Omega-3 (EPA + DHA)
Cardiovascular and neurological data are the strongest case here. The evidence on lipid markers, triglyceride reduction, and brain volume in aging adults is robust enough that we recommend it as a default for anyone not eating two servings of fatty fish a week.
Dose: 2–3 g combined EPA + DHA daily, from a third-party-tested fish or algae oil. The bargain-bin brands are usually rancid before you open the bottle — sniff before swallowing.
3. Vitamin D₃ + K₂
Most people in temperate climates are deficient. The trial data on respiratory infections, fall prevention in older adults, and bone density is strong enough that supplementation is the conservative choice. Pair D₃ with K₂ — the calcium-handling rationale is well-supported and the cost is trivial.
Dose: 2,000–4,000 IU D₃ daily, plus 100–200 mcg K₂ MK-7. Test serum 25-hydroxyvitamin D once a year and adjust to land between 40–60 ng/mL.
What we deliberately left out
Several things you might expect to be on this list, and our reasoning:
- NMN / NR. The mouse data is interesting; the human outcome data is not yet there.
- Resveratrol. The bioavailability problem has not been solved at supplement doses.
- Berberine. Real effect on glucose, but real interaction surface with medications. Worth a conversation with a clinician, not a default recommendation.
- Multivitamins. Net-neutral for healthy adults eating a varied diet. Skip.
How to actually do it
If buying separately, the cost is roughly $35–50 per month. If you would rather not source three bottles, we partnered on a single-bottle stack that hits clinical doses across all three:
Minimalist Longevity Stack
Three supplements with serious evidence, packaged at clinical doses. Skip the rest until your basics are in order.
Learn MoreSupplements close the gap. They do not replace the gap-fillers.
Verdict
Creatine, omega-3, vitamin D + K. That is the entire defensible longevity supplement list for adults under 60 who are otherwise healthy. Add or subtract based on bloodwork, not based on what your favourite podcast host is currently selling.
If you are over 60 or managing a chronic condition, this conversation needs a clinician at the table — not a website. Use this piece as a starting point and bring it to that appointment.