Supplements are the most marketed and least measured part of longevity. Our position is simple: we test first, correct what is genuinely low, re-test, and stop what makes no measurable difference.
| Supplement | Best evidence for | Our position |
|---|---|---|
| Vitamin D3 | Correcting a measured deficiency | Prescribed when below 30 ng/mL; re-tested |
| Omega-3 (EPA/DHA) | Triglycerides, omega-3 index | Prescribed when the index is below 8% |
| Magnesium | Sleep, glucose handling, deficiency | Common deficiency; low risk, low cost |
| Creatine monohydrate | Strength, lean mass, possibly cognition | One of the few we recommend broadly |
| Protein (whey or plant) | Preserving lean mass with age | A food-first target; powder if intake falls short |
| Vitamin B12 | Deficiency, especially plant-based diets | Test before supplementing |
| Fibre / prebiotics | Glucose response, microbiome diversity | Food first, supplement second |
| NMN / NR | Raising NAD+ levels | Raises the marker; outcome data still thin |
| Resveratrol | Popular, heavily marketed | Human evidence weak; not prescribed |
| Collagen | Skin hydration, some joint data | Aesthetic benefit; not a longevity intervention |
| Multivitamins | Broad “insurance” | Rarely justified once you have measured |
The uncomfortable summary. For most people, four of the eleven above are worth taking, and only after a blood panel says so. The remaining spend would do more good redirected at sleep, protein and resistance training.
How we prescribe
- Measure the marker — vitamin D, omega-3 index, B12, ferritin, magnesium.
- Correct with food where food can plausibly do it.
- Supplement at a clinical dose where it cannot.
- Re-test at eight to twelve weeks, then stop or maintain.
What we do not sell
We do not sell supplements. There is an obvious conflict of interest in a clinic that both recommends and retails them, and we would rather not have it.
Sources
- López-Otín C. et al. Hallmarks of Aging: An expanding universe. Cell, 2023.
- Nature Aging. The emerging field of longevity medicine. 2024. doi:10.1038/s43587-024-00590-3