Do Longevity Supplements Really Work?

We live in a time where “anti-aging” is everywhere: social media influencers promise miracle powders, while podcasts discuss the latest pills to keep you young. But beyond the hype, what does science actually say about longevity supplements? As a researcher in NAD⁺ metabolism, and as someone who practices intermittent fasting and follows a nutrient-dense carnivore diet, I want to help separate fact from fiction.

The Foundation of Longevity: Lifestyle First and Longevity Supplements

Before supplements, it’s critical to understand that fasting, diet, sleep, and exercise remain the foundation of healthy aging. Intermittent fasting has been shown to improve insulin sensitivity, reduce inflammation, and trigger autophagy... the body’s cellular recycling process. A diet focused on whole foods rich in bioavailable nutrients, such as the carnivore diet I follow, supports mitochondrial health and helps eliminate dietary stressors like processed carbohydrates and seed oils.

Where Dietary Supplements Can Help

Even with the best lifestyle, modern life creates challenges: declining nutrient density in foods, reduced sun exposure, and the natural fall in molecules like NAD⁺ as we age. This is where targeted supplementation can play an important role... not as a magic bullet, but as a complement to lifestyle choices.

Nutritional supplements can help address nutritional deficiencies that may arise from modern lifestyles. However, taking too many supplements or multiple supplements without proper guidance can increase the risk of adverse effects, so it is important to consult a healthcare provider.

Essential Nutrients Backed by Science

Vitamin D

Vitamin D functions like a hormone, regulating bone, immune, and metabolic health. Deficiency is common and linked to osteoporosis, depression, and insulin resistance. Supplementation is especially important for those with limited sun exposure.

Vitamin D supplements and vitamin D supplementation are crucial for preventing vitamin D deficiency, particularly among the elderly, children, and pregnant women. Adequate vitamin D levels may also help reduce the risk of respiratory infections in these at-risk groups.

Omega-3 Fatty Acids

Omega-3s, particularly EPA and DHA, support cardiovascular health and reduce inflammation. They are also linked to improved cognitive resilience in aging. For those who do not consume fatty fish regularly, supplementation can be beneficial. It is important to eat fish such as salmon and sardines to obtain essential omega-3 fatty acids; however, a fish oil supplement is a practical alternative for individuals who do not eat fish frequently.

Coenzyme Q10 (CoQ10)

CoQ10 is central to mitochondrial energy production and acts as a powerful antioxidant. Levels decline with age, and supplementation has been associated with improved cardiovascular and metabolic outcomes.

Heart Health and Supplements

Heart health is foundational to overall well-being, and certain dietary supplements can play a supportive role in maintaining a healthy cardiovascular system. Vitamin D, for example, is not only essential for bone health but also helps regulate blood pressure and may lower the risk of cardiovascular disease. Fish oil, rich in omega-3 fatty acids, is well-documented for its ability to reduce triglyceride levels, which in turn can decrease the risk of heart disease.

However, supplements should never be seen as a substitute for a healthy diet. These foods provide a spectrum of nutrients that work synergistically to support cardiovascular function. If you are considering adding supplements to your routine, especially if you have pre-existing heart conditions or are taking prescription drugs - consulting with a healthcare provider is essential to ensure safety and effectiveness.

B Vitamins and Energy Production

B vitamins are crucial for converting the food we eat into usable energy and for supporting the production of healthy red blood cells. Among them, vitamin B12 stands out for its role in maintaining nerve function and preventing anemia. A deficiency in B vitamins, particularly vitamin B12, can lead to fatigue, muscle weakness, and neurological issues, making adequate intake vital for daily vitality.

Individuals with dietary restrictions, absorption issues, or increased needs may benefit from a supplemental vitamin B12 or a B-complex supplement. It’s important to remember that while B vitamins are essential, more is not always better - excessive intake, especially of certain B vitamins, can have negative effects. For optimal health, most animal-based diets provide excellent sources of B vitamins, but individuals with dietary restrictions or absorption issues may still benefit from targeted supplementation.

NAD⁺ and the Role of NMN

One of the most exciting areas of longevity research is NAD⁺, a coenzyme essential for energy production, DNA repair, and mitochondrial function. NAD⁺ is involved in key cellular pathways that influence the aging process, including DNA repair and the modulation of immune responses. Early research into longevity also explored the role of amino acids as vital building blocks in cellular metabolism. Unfortunately, NAD⁺ levels drop by up to 50% by middle age.).

NMN supplements (Nicotinamide Mononucleotide) are direct precursors to NAD⁺. Studies show that NMN supplementation can safely increase NAD⁺ levels in humans, improving muscle insulin sensitivity, aerobic capacity, and fatigue resistance [ScienceDirect]. This is the molecule I have personally researched, and it remains at the core of NMN Bio’s mission to provide pure, pharmaceutical-grade supplements.

Muscle Mass and Aging

As we age, maintaining muscle mass becomes increasingly important for mobility, independence, and overall quality of life. The natural decline in muscle mass, known as sarcopenia, can be influenced by factors such as reduced physical activity, hormonal changes, and insufficient nutrition. Incorporating certain supplements can help counteract this process. Vitamin D and calcium supplements are key for supporting bone health, which is closely linked to muscle and nerve function. Fish oil supplements, with their anti-inflammatory properties, may also help preserve muscle mass and reduce the risk of muscle pain and wasting.

While these supplements can be beneficial, they are most effective when combined with regular resistance training and a diet rich in protein and essential nutrients. If you are concerned about muscle loss or bone health, speak with a healthcare provider or registered dietitian to develop a personalized plan that addresses your unique needs.

Other Targeted Compounds Worth Considering

TMG (Trimethylglycine)

When supplementing with NMN, methylation support is essential. TMG helps recycle homocysteine and supports DNA methylation, making it a valuable cofactor alongside NAD⁺ precursors.

Berberine with Milk Thistle

Berberine is a plant-derived compound that rivals metformin in its metabolic effects. Clinical evidence shows it can lower blood sugar, improve lipid profiles, and support liver health. At NMN Bio, we combine Berberine with Milk Thistle for additional liver support.

[NAD⁺ Brain for Healthy Aging](https://nmnbio.co.uk/products/nad-brain-proprietary-nootropic-healthy-brain-aging)

Cognitive decline is one of the most feared aspects of aging. Our NAD⁺ Brain formula combines nootropic compounds that support focus, alertness, and long-term brain health, complementing the cellular benefits of NMN.

What About Antioxidants, Fiber Supplements, and Probiotics?

Many mainstream articles emphasize antioxidants like Vitamin C, curcumin, and fiber supplements. Antioxidant supplements, such as vitamin E and vitamin A, have been studied for their potential to reduce cancer incidence and support skin health. While these may benefit certain individuals, evidence is mixed, and they are not universally required. Observational studies have explored the relationship between antioxidant supplements and cancer incidence, with mixed results. Supplements should be personalized, not one-size-fits-all.

Social Connections and Healthy Aging

Strong social connections are a powerful, often overlooked factor in healthy aging. Research consistently shows that individuals with robust social networks have lower blood pressure, healthier body weight, and a decreased risk of chronic diseases such as cardiovascular disease and certain cancers. Beyond physical health, social engagement is closely tied to improved mental health, helping to reduce the risk of depression and anxiety.

Fostering social connections can be as simple as participating in community activities, volunteering, or maintaining regular contact with friends and family. In our increasingly digital world, technology offers new ways to stay connected, especially for those with limited mobility. Online communities and video calls can provide meaningful social interaction and emotional support. Health professionals often recommend prioritizing social engagement as a key component of a comprehensive approach to healthy aging.

Managing Stress and Anxiety

Effectively managing stress and anxiety is essential for maintaining overall health. Chronic stress can contribute to cardiovascular disease, weaken immune function, and negatively impact mental health. Certain supplements have been studied for their potential to support stress resilience. Omega-3 fatty acids from fish oil supplements have shown promise in reducing symptoms of anxiety and supporting mental health. Vitamin D, known for its role in immune function, has also been linked to improved mood and a lower risk of depression. Magnesium, an essential mineral, is important for muscle and nerve function and may help alleviate anxiety symptoms. Additionally, Some research has explored adaptogens such as ashwagandha, though more evidence is needed.

While these supplements may offer health benefits, they should be used as part of a broader strategy that includes regular exercise, mindfulness practices, and, when needed, professional support. Always consult with a healthcare provider before starting new supplements, particularly if you are taking prescription drugs or have underlying health conditions, to ensure they are appropriate for your individual health status.

Bundles for Complete Support

For those looking for comprehensive support, NMN Bio also offers bundles such as the Morning Bundle and the Ultimate BioHacker Bundle, combining our most trusted supplements for cellular energy, brain health, and metabolic balance.

A Balanced Perspective

Longevity is not about chasing every new pill. It is about understanding biology, supporting key pathways, and respecting the fundamentals of lifestyle. Supplements like NMN, TMG, and Berberine offer exciting opportunities, but they should always be part of a bigger picture that includes fasting, movement, sleep, and stress reduction. Dietary supplements are not approved by the Food and Drug Administration, so third-party testing and transparency are especially important for consumer safety.

As a scientist and CEO, I believe in rigor, safety, and transparency. That’s why at NMN Bio we test every batch, manufacture in the UK, and commit to providing products I take myself and recommend to my family.

Final Thoughts

The field of longevity is evolving rapidly, and while no supplement will make us immortal, science is uncovering ways to extend healthspan and improve quality of life. By combining evidence-based supplementation with lifestyle practices like intermittent fasting, we can give our cells the best chance to function optimally for.