Longevity Compounds – The Evidence-Based Database
The curated database of the most important longevity compounds — with study counts, evidence grade, and dosage, honestly assessed.
Alpha-Lipoic Acid (ALA)
A mitochondrial coenzyme and 'universal antioxidant' that works in both water- and fat-soluble environments. Best supported for blood sugar and diabetic neuropathy.
Ashwagandha (KSM-66)
Adaptogen with solid RCT evidence for cortisol reduction, sleep quality, and perceived stress.
Astaxanthin
A red carotenoid from microalgae — one of the most potent known antioxidants. Best supported for skin resilience against UV stress and skin elasticity.
Berberine (HCl, dihydroberberine)
Plant alkaloid with metabolic effects — lowers fasting glucose and LDL in multiple meta-analyses. Drug interactions exist.
Beta-Hydroxybutyrate (BHB / Exogenous Ketones)
The main circulating ketone body — both a fuel and a signalling molecule. The body makes it during fasting, ketosis and exertion. As a supplement (ketone salts/esters) it acutely raises blood BHB; whether that reproduces the benefits of endogenous ketosis is unresolved.
Biotin (Vitamin B7)
The classic 'hair, skin & nails' supplement. Honestly: it only helps in genuine deficiency — which is rare. In well-nourished people the evidence is missing, and high doses distort lab tests.
Ca-AKG (Calcium Alpha-Ketoglutarate)
A central metabolite of the citric-acid cycle whose levels fall with age. In mice it extended healthspan and reduced frailty — in humans the evidence is still young.
Coenzyme Q10 (Ubiquinol)
A central building block of mitochondrial energy production and a fat-soluble antioxidant. Endogenous levels fall with age — and statins lower them further, which is where CoQ10 makes the most sense.
Finasteride
The most effective drug against hereditary hair loss — a prescription 5-alpha-reductase inhibitor that lowers DHT. Highly effective, but with real, much-debated side effects.
Fisetin
Flavonoid with senolytic activity in animal models. Clinical endpoints in humans still unclear.
Barley Grass
The young leaf of barley (harvested before grain formation) — a nutrient-dense green powder with minerals, provitamin A, flavonoids (saponarin) and fiber. Plausibly antioxidant and gut-friendly, but human evidence is thin. Note: the strong beta-glucan/cholesterol effect belongs to barley *grain*, not the grass.
GLP-1 Agonists (Semaglutide, Tirzepatide)
The drug class behind Ozempic, Wegovy & Mounjaro — originally for type-2 diabetes, now highly effective for weight loss. Prescription-only, with growing but still young longevity signals.
L-Glutamine
The most abundant amino acid in the body and a key fuel for the gut lining and immune cells. Genuine evidence in niches (gut barrier, immunity under extreme load) — but overrated as a muscle-building supplement in healthy people.
Glycine
Amino acid with effects on sleep quality, core body temperature, and methylation. Inexpensive and well studied.
Green Tea
Rich in catechins (especially EGCG) and the amino acid L-theanine. Associated in cohort studies with lower cardiovascular and all-cause mortality — and L-theanine gives its caffeine a calmer, more focused character.
Hyaluronic Acid
A water-binding molecule of the skin and joint matrix. Taken orally there's moderate evidence for improved skin hydration — but the established medical uses are injection and topical application.
Inulin (Prebiotics)
A prebiotic fiber (usually from chicory root) that specifically feeds beneficial gut bacteria. Unlike sweeteners, it's not a sugar substitute but 'gut food' with genuine functional benefit.
Coffee
One of the best-studied beverages in longevity research. Moderate intake is linked in large cohorts to lower all-cause mortality — and the benefit comes from the whole bean (polyphenols), not the caffeine.
Caffeine
The world's most-used stimulant — effective for acute alertness and athletic performance. But: the longevity benefits of coffee and green tea come from their polyphenols, not from caffeine.
Collagen (Collagen Peptides)
The structural protein of skin, joints, and bone. Taken as hydrolyzed peptides, it shows moderate improvements in skin elasticity and hydration in studies — one of the few 'beauty' supplements with real data.
Creatine Monohydrate
One of the most thoroughly studied supplements. Benefits for muscle, bone, and increasingly cognition.
Turmeric (Curcumin)
Polyphenol from turmeric root with potent anti-inflammatory properties. Inhibits NF-κB and multiple inflammatory pathways. Bioavailability is the key challenge — piperine or liposomal formulations significantly improve absorption.
L-Carnitine
Shuttles fatty acids into the mitochondria — the gatekeeper of fat burning. Most useful in deficiency (vegans, older adults); the acetyl form (ALCAR) targets the brain.
Lutein (& Zeaxanthin)
Carotenoids that concentrate in the retina's macular pigment and in the brain. Best supported for the eyes — they slow the progression of age-related macular degeneration (AREDS2).
L-Lysine
Essential amino acid — the body cannot synthesise it. Critical for collagen synthesis, calcium absorption, and immune function. Clinically best known for herpes prophylaxis (HSV-1).
Magnesium Glycinate
Highly bioavailable, gentle on the stomach. Supports sleep, muscle recovery, and neural function.
Matcha
Powdered whole green-tea leaf — you consume the entire leaf, not just an infusion. That means a markedly higher dose of catechins (EGCG) and L-theanine, plus more caffeine than steeped green tea.
Metformin
The most-prescribed diabetes drug — and a longevity hopeful (target of the planned TAME trial). Prescription-only; its benefit for healthy, non-diabetic people is contested.
Minoxidil
The second mainstay against hair loss — a topically applied vasodilator. Over-the-counter and effective, but it's a lifelong commitment: stop, and the loss returns.
N-Acetylcysteine (NAC)
A precursor to glutathione, the body's master antioxidant. Clinically established as a mucolytic and paracetamol antidote — and, as 'GlyNAC' (with glycine), a focus of aging research.
Nattokinase
A fibrinolytic enzyme from fermented soybeans (natto). The best-supported effect is a modest blood-pressure reduction; the virally spread claim that nattokinase dissolves arterial plaque rests on weak (retrospective) evidence — the highest-quality RCT found no effect on atherosclerosis.
Niacin (Vitamin B3)
The original, dirt-cheap NAD⁺ precursor and an essential B vitamin. Raises NAD⁺ like NMN/NR — but the pricier relatives are better tolerated (no 'flush').
Nicotinamide Riboside (NR)
An NAD⁺ precursor and direct competitor to NMN. Both demonstrably raise NAD⁺ levels in humans — whether that translates into measurably healthier aging is still open.
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor. Early-phase clinical evidence shows raised blood NAD+ levels after oral dosing.
Olive Oil (high polyphenol)
Extra-virgin olive oil with high polyphenol content (>250 mg/kg). Hydroxytyrosol and oleocanthal are potent antioxidants with cardiovascular and anti-inflammatory effects.
Omega-3 Fish Oil (EPA/DHA)
Lowers triglycerides, modulates inflammation. Relevant for anyone not eating fatty fish regularly.
Oregano Oil
Concentrated oil from Mediterranean oregano (Origanum vulgare). Active ingredient carvacrol shows antimicrobial and antifungal effects in vitro. Used cyclically in gut protocols.
PQQ (Pyrroloquinoline Quinone)
A redox cofactor said to stimulate the formation of new mitochondria. Mechanistically fascinating, still young in humans — often combined with CoQ10.
Probiotics (multi-strain)
Live bacterial cultures — typically Lactobacillus and Bifidobacterium strains — that support the gut microbiome. Microbial diversity declines with age, affecting inflammation and metabolism.
Pterostilbene
The 'better resveratrol' — a methylated stilbenoid (e.g. from blueberries) with markedly higher bioavailability. Often paired with NMN/NR, but still little studied in humans.
Quercetin (with bromelain)
Flavonoid with anti-inflammatory and senolytic properties (studied alongside dasatinib). Poor oral bioavailability.
Rapamycin (Sirolimus)
Perhaps the most exciting longevity compound in research — an mTOR inhibitor that reliably extends lifespan in animal models. In humans it's prescription-only, and as a longevity use it's off-label and unproven.
Resveratrol
The red-wine polyphenol that made sirtuin longevity research (David Sinclair) famous. Fascinating mechanisms — but disappointing human evidence and poor bioavailability. A textbook case of hype meeting reality.
Rhodiola Rosea
Adaptogen from arctic regions. Active compounds rosavin and salidroside modulate the HPA axis and support stress resilience, mental performance, and fatigue reduction. Effects are typically noticeable within hours.
Red Light Cap (LLLT)
Low-level laser / LED devices worn as a cap or helmet against hereditary hair loss. FDA-cleared, with moderate evidence — a device-based, non-pharmacological option.
Red Light Face Mask (LED)
An LED mask with red and near-infrared light for facial skin — photobiomodulation against wrinkles and for more even skin texture. FDA-cleared devices, moderate evidence.
Saw Palmetto
A plant-based, mild DHT inhibitor — often marketed as 'natural finasteride'. Better data for prostate symptoms (BPH) than for hair loss, where the evidence is thin.
Selenium
Essential trace element, component of selenoproteins (glutathione peroxidase, thioredoxin reductase). Critical for thyroid function, antioxidant defense, and immunity.
Spermidine (from wheat germ)
Polyamine with autophagy-inducing effects in vivo. Early-phase human data on cognition and mortality in cohorts.
Taurine
Conditionally essential amino acid with promising animal data on lifespan extension. Human data is emerging.
Testosterone Replacement Therapy (TRT)
Physician-prescribed testosterone substitution for diagnosed deficiency (hypogonadism). Highly effective in true deficiency — but unproven and not risk-free as a 'longevity booster' for men with normal levels.
Urolithin A
A postbiotic that triggers mitophagy (recycling of damaged mitochondria). Human RCTs show improved mitochondrial biomarkers and modest muscle-endurance gains — but the lifespan claim comes from worms, and roughly 60–70 % of people can't make it from food themselves.
Vitamin B12 (Cobalamin)
Essential for nerves, blood formation, and methylation. Deficiency is common — in vegans and with age (absorption declines) — and, untreated, can cause irreversible nerve damage.
Vitamin C (Ascorbic Acid)
An essential antioxidant and cofactor for collagen synthesis. Deficiency is rare today — but its role for immunity, skin, and vessels stays relevant. Megadoses are overrated.
Vitamin D3 + K2
Vitamin D status is widely insufficient from autumn through spring in temperate climates. K2 complements D3 synergistically.
Vitamin E (Tocopherols)
A fat-soluble antioxidant that protects cell membranes from oxidation. Valuable from food — but surprisingly risky as an isolated high-dose supplement.
Zinc
Essential trace element, involved in over 300 enzymatic reactions. Critical for immune function, wound healing, DNA synthesis, testosterone production, and skin health. Deficiency is widespread in industrialised countries.
