Lifespan Extension
Increased healthy years of life through multiple longevity pathways.
TL;DR
No supplement is proven to extend human lifespan. The strongest mechanistic candidates — spermidine (autophagy), NAD+ precursors, fisetin (senolytic) — have animal and biomarker data but no lifespan endpoints. Exercise, sleep, and metabolic health remain the only proven levers.
Why It Matters
Lifespan extension in humans cannot be trialed directly within practical timeframes, so all claims rest on surrogate biomarkers and animal models. Spermidine intake correlates with lower mortality in cohort studies; NMN/NR reliably raise NAD+ but clinical outcomes are unproven; fisetin clears senescent cells in animals with human trials ongoing. Epidemiologically, not smoking, exercise, sleep, and social connection dwarf any supplement signal.
How to Measure
Track proven proxies: VO2max, grip strength, metabolic markers — not unvalidated biological age tests alone.
Biomarkers
Optimization Protocol
Prioritize the proven: 150+ min/week zone 2 cardio plus resistance training, 7–9 hours sleep, Mediterranean-style diet, no smoking, social engagement. If exploring longevity supplements: spermidine 1–2 mg/day (or wheat germ/fermented foods), NMN 250–500 mg/day or NR 300–500 mg/day, fisetin protocols remain experimental. Cycle and reassess; long-term human safety data are thin.
Lifestyle Levers
- •Cardiorespiratory fitness (VO2max is the top mortality predictor)
- •Strength and muscle mass maintenance
- •Sleep consistency
- •Caloric quality and metabolic health
- •Social connection and purpose
Supporting Supplements
Resveratrol
Resveratrol extended lifespan in simple organisms but failed to replicate in mammals at dietary doses; human data show modest metabolic effects at best.
Spermidine
Spermidine induces autophagy — the cellular cleanup process that declines with age — and dietary intake correlates with lower mortality in cohort studies.
Fisetin
Fisetin is the leading natural senolytic candidate — clearing zombie senescent cells in animals — with human trials currently underway.
NMN
NMN reliably raises NAD+ levels in humans, but no trial has demonstrated improved healthspan or lifespan outcomes — biomarker movement is not outcome proof.
Supporting Research
Frequently Asked Questions
Typical Timeframe
Decades — manage biomarkers quarterly instead.
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.