The longevity stack: 9 science-backed supplements that can help you age better
We all want to age well – to stay strong, sharp and energised for as many years as possible.
And while no pill can replace sleep, movement and a nutrient-dense diet, research shows that a small number of science-backed supplements can support healthy ageing at the cellular level.
Ageing isn’t just about wrinkles and grey hair. It’s what’s happening inside our cells – our mitochondria slow down, our repair systems lose steam, and low-grade inflammation creeps in.
Here are the nine supplements worth knowing that target those underlying drivers of ageing.
9 science-backed supplements that can help you age better
NAD+
NAD+ is one of the most important molecules in your body. It’s a coenzyme every single cell needs to make energy, repair damaged DNA, and keep its ‘longevity genes’ (the sirtuins) switched on.
It’s involved in everything from mitochondrial function and metabolic health to cognitive performance and skin cell renewal. But levels can halve by the time we reach midlife, and low NAD+ is increasingly linked to the fatigue, brain fog and slower recovery many of us start to notice from our 40s onwards.
The tricky part? NAD+ itself is a large, fragile molecule that doesn’t absorb well when supplemented on its own – which is why most supplements use a precursor instead.
NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are the two best-researched options that the body can convert into NAD+ where it’s needed. A newer approach uses liposomal technology to deliver NAD+ directly, protecting the molecule through digestion so it reaches your cells intact.
Try it:
Bio Atelier Liposomal NAD+ Capsules
Each capsule delivers 500mg pharmaceutical-grade NAD+ with smart enteric-coated, dry-liposomal delivery for best absorption.
Youth & Earth NMN Sublingual Powder
This powder dissolves under the tongue and enters the bloodstream directly. This allows NMN to bypass the digestive tract and preserves the molecule’s stability.
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Spermidine
Spermidine activates autophagy – the body’s cellular recycling system that clears out old, damaged proteins and worn-out cell parts.
When autophagy slows (as it naturally does with age), damaged material builds up – a process linked to brain fog, inflammation, and age-related decline in skin, muscle and immune function.
Spermidine is one of the few compounds shown to switch it back on. Found naturally in wheatgerm, aged cheese and mushrooms, it’s now available as a concentrated extract.
Try it:
Youth & Earth V14 Longevity Reds
A powerful blend of longevity-supporting ingredients from spermidine to NMN, magnesium, antioxidants, vitamins and more. Perfect if you don’t want to juggle lots of pills.
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A clean, science-backed formula that’s undergone rigorous testing. Available in both a capsule and powder.
CoQ10
Coenzyme Q10 is essential for mitochondrial energy production. It’s the spark that helps turn food into ATP, which our cells need to fuel all essential functions.
Levels drop from our 40s onwards, and there’s evidence that statins deplete them further. Supplementing levels may help to support energy, heart health and skin resilience.
Try it:
Streamline your supplement routine with a daily sachet of 23 essential nutrients – including 150mg of CoQ10.
Youth & Earth Mitochondrial CoQ10
Easy-to-absorb CoQ10 works alongside GG-Gold® (a building block of CoQ10) to top up levels and stimulate the body’s own production.
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Urolithin A
This pro-ageing postbiotic triggers mitophagy – the clearing out of damaged mitochondria so fresh, efficient ones can take their place. Since mitochondria are your cells’ power plants, their quality dictates how much energy you can make and how well every tissue functions.
With age, worn-out mitochondria pile up, producing less ATP and leaking oxidative stress – a major driver of fatigue, muscle weakness and cellular ageing. Urolithin A can help to disrupt this decline.
It’s naturally produced from pomegranate polyphenols, but only around 40% of us make it in useful amounts. This is why a direct supplement is so much more reliable.
Try it:
A rigorously tested formula that’s clinically proven to improve muscle strength by up to 12% after 16 weeks.
Omega-3
Omega-3 fatty acids are an undisputed hero of healthy ageing. There’s evidence to suggest this hero fat supports brain health, heart health, joint comfort and skin barrier function, as well as helping to dampen chronic inflammation.
Most of us don’t get enough EPA and DHA from food, so a high-quality fish oil (or algae-based) supplement is smart choice.
Try it:
Sustainably-sourced fish oil capsules packed with 860mg EPA and 440mg DHA. They have 5-star IFOS ratings for purity, freshness and strength.
A plant-based omega supplement (derived from algae) that delivers whole body benefits for your heart, brain, eyes and skin.
Curcumin
The active compound in turmeric, curcumin is one of the best-studied natural anti-inflammatories. It targets the same inflammatory pathways implicated in cardiovascular disease, joint stiffness and cognitive decline. Look for a formula with enhanced bioavailability – curcumin on its own is poorly absorbed.
A supercharged turmeric powder that’s teeming with 9-10% of the anti-inflammatory active ingredient. Add a teaspoon to smoothies, juices, protein shakes or porridge.
Ease everyday stiffness with this natural, high-strength turmeric and magnesium blend. Designed to soothe muscles, support joint comfort and help you stay active in midlife and beyond.
Creatine
Long thought of as a gym supplement, creatine is a serious longevity tool – particularly for women over 40.
It supports muscle mass and bone density and there’s emerging evidence it could play a role in healthy cognitive function too. A daily 3–5g dose is all you need.
Try it:
Pure micronised creatine monohydrate – simply mix one scoop (4g) into water, tea or coffee each morning.
Creatine supports muscle in every area of the body – including our pelvic floor. This blend combines creatine with collagen and other targeted nutrients for daily strength, confidence and control.
Protein
The more muscle we have, the better we age. But most women over 40 aren’t eating optimal amounts of protein to support muscle growth and repair.
If we’re struggling to get enough protein on our plate, a good quality protein powder is a convenient way to top up levels.
Try it:
Ancient + Brave Brave Ancestral Protein
A delicious chocolate protein blend combining grass-fed beef protein isolate with collagen peptides, freeze-dried liver and kidney, methylated B-vitamins and cacao.
Wild Nutrition Organic Protein + Superfood Powder
A vegan blend of organic protein layered with supergreens, mushrooms and vitamin B12.
Glutathione
Known as the master antioxidant, glutathione is produced naturally by the body to neutralise oxidative stress and support liver detoxification. It also powers your immune cells and recycles other antioxidants like vitamins C and E – so they can keep working rather than getting used up in one go. And it protects your skin and brain from the daily wear-and-tear of free radicals. This is why low levels are linked to duller skin, sluggish energy, frequent colds and foggier thinking.
Levels drop with age and can also be affected by stress and how much alcohol we drink.
Try it:
This powerful blend combines glutathione with zinc, selenium, B6 and other nutrients that support detoxification.
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Altrient Liposomal Glutathione
This liposomal glutathione with Setria® utilises LivOn Labs’ patented encapsulation process. The technology wraps each dose in stable liposomes that protect the glutathione through digestion and deliver it straight to your cells.
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