Support Vibrant Longevity with Dr. Lipman’s 15 Favorite, Super Savvy Supplements
The face of aging is changing, quite literally. Today, our faces at 50 or 60 tend to look far younger than those of our grandparents when they were five or six decades in, and it’s not all filters and Botox. But beneath the surface, the way each of us ages on the inside is more in our control than ever before. Will we spend our later years robust and mobile? Or frail and fatigued? Turns out, there’s quite a bit we can do to influence the process.
But keep in mind, traveling the longevity path requires a proactive effort on our part – it’s not a one-and-done deal. It’s about creating a road map that combines health and longevity-promoting lifestyle habits with cutting-edge scientific innovations and treatment modalities to enhance quality of life and reduce the risks of disease and early mortality. So, how do we get there? Here are a few ways to do it:
Your longevity foundation starts with the Significant Six.
In my longevity-focused practice, I work with patients using my personal “Longevity Pyramid“ as the framework for cultivating optimal health, resilience, and vitality for decades to come. Each level builds on the next to create a strong framework for lifelong health. It starts with the longevity must-haves, meaning the core lifestyle habits you must have in place if longevity is what you’re after — we’re talking the ‘significant six’ habits of good nutrition, regular movement, restorative sleep, social connection, stress management, and time-restricted eating.
Expand the foundation with the “Foundational Four” longevity-supporting supplements.
With your healthy, longevity-supporting lifestyle habits in place (or at least being worked on!), you can enhance the benefits of those healthy behaviors by adding few foundational supplements to fill in any gaps and help your cells function optimally.
Though I always recommend you check in with your doc first to get the all clear, particularly if you are already addressing specific health conditions, and particularly if you’re taking medications, there are five foundational supplements that I believe just about everyone can benefit from: vitamin D, fish oil, magnesium, and a multivitamin with methylated B vitamins. Here’s why I keep the ‘Foundational Five’ on the must-take list:
- Vitamin D
Vitamin D is essential for immune regulation, bone density, and metabolic function. Low levels are linked to increased risk of age-related diseases such as cardiovascular disease, cancer, and cognitive decline. It modulates inflammation and supports genomic stability, both crucial in slowing biological aging. Most people benefit from supplementation, especially in low-sunlight environments, but optimal blood levels should be monitored (ideal: 40–60 ng/mL).
- Fish Oils (EPA/DHA)
Omega-3 fatty acids, especially EPA and DHA from fish oil, have anti-inflammatory, neuroprotective, and cardioprotective effects. They improve cell membrane fluidity, reduce brain aging, and lower triglycerides. Fish oils may slow telomere shortening and support cognitive resilience in aging. Choose triglyceride-form, purified oils to reduce oxidation and contamination risk.
- Magnesium
Magnesium is a cofactor in over 300 enzymatic reactions and is crucial for mitochondrial health, sleep, and stress resilience. It regulates insulin sensitivity, muscle recovery, and energy production. Deficiency is common and associated with higher inflammation and chronic disease risk. Magnesium glycinate or threonate are preferred forms for brain and nervous system benefits.
- Multivitamin with Methylated B Vitamins
Methylated B vitamins (especially B6, B9 as methylfolate, and B12 as methylcobalamin) are vital for methylation, DNA repair, and homocysteine regulation. These forms are especially important for people with MTHFR gene variants. A high-quality multivitamin that includes methylated Bs ensures efficient detoxification, energy metabolism, and cognitive protection.
Build specialized longevity support with the ‘Savvy Seven.’
Next up on the best longevity supplements list are what I call the ‘Savvy Seven.’ Depending on a patient’s specific situation, I’ll often incorporate one or more, sometimes all of them, into their tailored longevity program. The ones that make the grade are: ketones, polyphenols, curcumin, creatine, melatonin, urolithin, and CoQ10. Here’s what makes each of them especially helpful longevity-wise:
- Ketones
Ketones provide a clean-burning fuel for the brain and muscles, especially during fasting or on low-carb diets. Exogenous ketones (like beta-hydroxybutyrate) enhance cognitive clarity and mitochondrial efficiency and reduce oxidative stress. Ketones also inhibit HDACs, enzymes that affect gene expression, mimicking the benefits of calorie restriction and promoting longevity.
- Polyphenols
When you consume polyphenols, in effect, you’re borrowing the protective equipment of the plants we eat. They help cool inflammation, sweep away cell-damaging free radicals, and support healthy cellular function. In your body, they act like cellular bodyguards: dialing down oxidative stress and chronic, low-grade inflammation (two classic hallmarks of aging), activating key longevity pathways (think AMPK, SIRT1), killing damaging “senescent” zombie cells, and even influencing the gut microbiome in positive ways.
- Urolithin A
Urolithin A, derived from ellagitannins in pomegranates, is a potent mitophagy activator—enhancing the removal of damaged mitochondria. Clinical trials show it counters immune aging and improves muscle endurance and mitochondrial health in aging adults. Urolithin A is difficult to obtain from diet alone, so supplementation is often necessary.
- Creatine
Creatine supports ATP regeneration, muscle strength, brain energy metabolism, and cellular hydration. It's neuroprotective and improves cognitive performance, especially in aging brains. Far from just a bodybuilding aid, creatine is now recognized as a safe, evidence-backed longevity supplement, especially for maintaining function and resilience into older age.
- CoQ10 (and MitoQ)
Coenzyme Q10 is essential for mitochondrial energy production and protects against oxidative stress. Levels decline with age and statin use. MitoQ is a mitochondria-targeted form of CoQ10 with enhanced bioavailability, shown to improve vascular function and reduce mitochondrial damage—making it especially valuable for anti-aging and energy support.
- Melatonin
Melatonin known best as the "sleep hormone"—shows real promise as a multi-tasking defender (especially of brain health), with antioxidant, anti-inflammatory, and neuroprotective perks. It protects DNA, reduces oxidative stress, and improves autophagy and immune resilience. Its levels decline with age, and supplementation may improve sleep, reduce oxidative stress and inflammation, and improve circadian rhythm regulation in older adults. Consistent dosing is usually most effective.
- Curcumin
Curcumin is the active compound in turmeric, known for its powerful anti-inflammatory and antioxidant effects. It suppresses NF-kB and other pro-aging pathways, supports cognitive function, and has shown potential in reducing the risk of Alzheimer’s, arthritis, and cancer. “Inflammaging” is all too common as we get older. Curcumin can help push back.
Last but not least, five cyclical-use, longevity superstars.
Depending on the patient, there are four more supplements that can make a world of difference when it comes to cellular benefits. What’s different about this group is that they’re best used cyclically or for prescribed periods of time rather than every day in perpetuity – so here too, you should work with your doc to determine appropriate dosage and when to cycle on and off. These are the four I use frequently in my practice, with excellent results:
- Spermidine
Spermidine promotes autophagy, the body’s cellular recycling system, which declines with age. It has been linked to increased lifespan in animal studies and reduced cardiovascular and cognitive decline in
- Apigenin
Apigenin is a flavonoid found in parsley and chamomile that reduces cortisol, improves sleep, and supports neuronal growth. It inhibits CD38, an enzyme that depletes NAD⁺—a critical molecule for cellular repair and longevity. By preserving NAD⁺, apigenin complements strategies involving NMN, NR, or other NAD⁺ precursors.
- Fistein
Fisetin is a flavinoid belonging to the polyphenol family of compounds, which clears senescent cells (zombie cells). Senescent cells release pro-inflammatory factors that contribute to chronic inflammation, a key driver of aging and age-related diseases.
- 1-MNA (1-Methylnicotinamide)
1-MNA is a metabolite of niacin (vitamin B3) that enhances endothelial function, improves microcirculation, and supports healthy aging. It's been shown to reduce inflammation, improve exercise capacity, and may enhance NAD⁺ metabolism indirectly. It's a promising emerging supplement in the field of vascular and cellular longevity.
- Acetyl-L-Carnitine (ALCAR)
ALCAR is a form of carnitine that crosses the blood brain barrier and supports mitochondrial energy production, especially in neurons. It enhances acetylcholine release, improves mental clarity, and reduces age-related fatigue. ALCAR also shows promise in mood disorders and neurodegeneration when paired with alpha-lipoic acid.
BOTTOM LINE: Cultivating and supporting your longevity isn’t about living forever, it’s about stacking the deck in your favor. By combining the lifestyle essentials with the right functional supplements, you can help your body thrive for as long as possible, and very likely, a lot better and longer than your grandparents were able to. In other words, you don’t just inherit your aging story—you write it.
