No supplement has been shown to extend human lifespan. A few have good evidence for specific benefits as we age: creatine for muscle and strength, vitamin D where levels are low, and protein to prevent muscle loss. Popular “longevity” compounds such as NMN and resveratrol have promising animal data but little proof in people.
- Strength training, aerobic fitness, sleep and not smoking have the strongest evidence for healthy ageing.
- Creatine and protein help preserve muscle, which protects independence later in life.
- Be sceptical of products promising to reverse ageing.
The longevity industry has grown fast, with supplements promising to slow ageing at the cellular level. Some ideas are scientifically interesting; very few have been proven in people. This guide separates the evidence from the marketing.
Supplements with good evidence for specific benefits
| Supplement | Benefit as we age | Strength of evidence |
|---|---|---|
| Creatine monohydrate | More strength and muscle with training; possible cognitive benefits | Strong for muscle |
| Protein (food or powder) | Prevents age-related muscle loss (sarcopenia) | Strong |
| Vitamin D | Bone health where levels are low; important in Canadian winters | Good where deficient |
| Vitamin B12 | Absorption falls with age and with metformin or acid-reducing drugs | Good where deficient |
| Calcium (mainly from food) | Bone health | Good from diet; supplements only if intake is low |
Osteoporosis Canada recommends 400–2,000 IU of vitamin D a day for adults over 50, and Health Canada’s Food Guide encourages protein foods at every meal. Older adults often need about 1.0–1.2 g of protein per kilogram of body weight a day, more if active.
Popular supplements with weaker evidence
- Omega-3 (fish oil): benefits for people with high triglycerides and some heart patients; mixed evidence for general prevention.
- Collagen: some evidence for skin elasticity and joint pain; little for longevity.
- Coenzyme Q10: may help muscle aches in some statin users; limited other evidence.
- Multivitamins: large trials show small or no effects on mortality in well-nourished people, though a recent trial suggested modest cognitive benefits in older adults.
The “longevity” compounds
- NMN and NR: raise NAD+, a molecule that declines with age. Mouse studies are striking; human trials show NAD+ goes up but little consistent effect on health outcomes so far.
- Resveratrol: famous from red wine research; human trials have been disappointing.
- Metformin: a diabetes drug being studied for ageing (the TAME trial); not recommended for healthy people outside research.
- Rapamycin: extends lifespan in mice; an immune-suppressing drug with real side effects in humans.
- Peptides such as epitalon: early research from Russia; very limited independent human data. See peptides explained.
Hormones and ageing
Testosterone and growth hormone decline with age, and replacing them is sometimes marketed as anti-ageing. Testosterone treatment helps men with genuine deficiency; it is not recommended for normal age-related decline without symptoms and low blood levels. Growth hormone for “anti-ageing” is not approved and raises blood sugar and other risks. See andropause and growth hormone.
What really slows ageing
- Strength training two or more times a week, which preserves muscle, bone and independence
- Aerobic fitness: higher cardiorespiratory fitness is one of the strongest predictors of a longer life
- Not smoking and limiting alcohol
- Sleep of seven to nine hours
- A mostly whole-food diet with enough protein, fibre, fruit and vegetables
- Social connection and purpose
- Regular checkups: blood pressure, cholesterol, blood sugar and cancer screening
Muscle as a longevity organ
From around age 30, adults lose muscle gradually, and the loss speeds up after 60. Low muscle mass and strength are linked with falls, fractures, loss of independence, poorer blood sugar control and higher mortality. Grip strength, a simple measure, predicts health outcomes in large population studies. That is why strength training and enough protein appear at the top of evidence-based ageing advice. Starting at any age helps: studies in people in their 80s and 90s show meaningful strength gains within weeks. Creatine taken alongside training adds further benefit for many older adults.
Choosing products in Canada
Look for a Health Canada NPN on the label, choose single-ingredient products with clear doses, and be wary of expensive proprietary blends. Store-brand creatine and vitamin D are as effective as premium versions.
Frequently asked questions
What is the best anti-aging supplement?
No supplement has been shown to extend human lifespan. Creatine and enough protein have strong evidence for preserving muscle and strength with age.
Does NMN work in humans?
It raises NAD+ levels, but human trials have not yet shown consistent improvements in health or ageing.
Should older adults take vitamin D in Canada?
Osteoporosis Canada recommends 400–2,000 IU a day for adults over 50, especially in winter.
Photo: Direct Media, StockSnap (public domain).
General information, not medical advice. Talk to your doctor or pharmacist before starting supplements.
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