As I navigate my own health journey and hear the same questions from the Workup community, one theme keeps emerging: What really moves the needle when it comes to aging well?
We’re at an inflection point in wellness where longevity science is no longer just the domain of elite labs or fringe circles, it’s entering everyday conversations. The right supplements, grounded in evidence and personalized to our biology are becoming essential tools in how we think about aging.
But let’s be honest: the supplement world is noisy. Just today, I went down the never-ending rabbit hole of searching for the best creatine supplement for a loved one. For every promising one, there are five more with flashy marketing and little to back it up. That’s why we created Workup, to cut through the clutter and spotlight the highest-quality health products, services and information.
In this guide, we explore seven supplements most worth your attention right now. These are the ones emerging from rigorous research and gaining real traction among practitioners focused on healthspan, not just lifespan.
Inside, we unpack what the science says, what to consider before adding them to your routine and how these supplements fit into the bigger picture of aging with strength, clarity and vitality. My hope is that it not only informs but also empowers you to become the architect of your own wellness future.
Let’s get into it.
1. Creatine: The Underrated Brain + Muscle Booster
Description:
Long associated with athletes and bodybuilders, creatine is finally getting its due as a powerful ally in healthy aging. It supports cellular energy production (via ATP), enhances muscle strength and may help protect cognitive function. Moreover, as Dr. Peter Attia recently highlighted, creatine supplementation may also help in the treatment of depression.
Supporting Evidence:
Creatine is one of the most extensively studied supplements, with research going back decades. Numerous studies suggest that beyond its impact on strength, creatine supplementation can improve memory and processing speed in older adults. For an especially valuable deep dive on creatine, check out Rhonda Patrick’s podcast discussion with Dr. Darren Candow on the powerful role of creatine in strength, brain health and longevity.
Impact:
Sarcopenia (age-related muscle loss) is a major driver of frailty. Creatine helps combat that while offering neuroprotective benefits, a rare 2-for-1.
Representative products:
Thorne and Momentous offer pure, third-party tested creatine monohydrate products now recommended by strength coaches and geriatricians alike.
Pro tip: For those who have experienced stomach distress with creatine, check out companies offering Creapure creatine in their products. For me, Creapure has been a game-changer, enabling me to increase my creatine consumption to 5g / day while avoiding some of the more commonly reported digestive symptoms that I had experienced.
2. Omega-3 Fatty Acids (EPA & DHA): Your Inflammation Insurance
Description:
Omega-3s, specifically EPA and DHA support cardiovascular health, reduce chronic inflammation and are associated with better brain aging.
Supporting Evidence:
A 2021 meta-analysis showed omega-3s may slow cognitive decline and reduce the risk of Alzheimer’s. They’re also vital for managing systemic inflammation, a key driver of aging (aka “inflammaging”).
Impact:
With chronic diseases rooted in inflammation, omega-3s remain one of the most foundational, well-validated supplements available.
Representative products:
Products from Parsley Health, LifeForce and Momentous provide sustainable options with high bioavailability.
3. Nicotinamide Riboside (NR) / NMN: Fueling Cellular Energy and Repair
Description:
These NAD+ precursors are increasingly recognized for their role in mitochondrial function, DNA repair and energy metabolism.
Supporting Evidence:
NAD+ levels decline with age. Supplementing with NR or NMN has been shown to restore these levels in animal models and preliminary human trials, potentially improving metabolic health and even biological age.
Impact:
Still early in clinical validation, but the longevity space is watching closely. David Sinclair’s lab and others are driving much of the excitement.
Representative products:
Brands like NOVOS are leading the way, though consumers should always be wary of purity and dosing when it comes to evaluating providers.
4. Magnesium (Especially L-Threonate): The All-Around Optimizer
Description:
Magnesium is involved in over 300 enzymatic processes. L-threonate, in particular, crosses the blood-brain barrier and may support cognitive resilience.
Supporting Evidence:
Studies link adequate magnesium levels with improved sleep, mood regulation, insulin sensitivity and even reduced risk of dementia.
Impact:
Deficiency is surprisingly common, especially in older adults, making supplementation critical for baseline physiological and neurological function.
Representative types of magnesium:
Magtein (Magnesium L-threonate) is being included in newer nootropic blends. For general support, glycinate and citrate forms are also highly bioavailable. I personally take Magtein each night before bed to help with sleep quality. I also consume other forms of magnesium throughout the day, including my current personal favorite products from Ultima.
5. Vitamin D + K2: The Bone and Heart Duo
Description:
Vitamin D supports immune function, bone density and mood. K2 ensures calcium is directed to bones—not arteries.
Supporting Evidence:
Low vitamin D is associated with higher mortality, while K2 has been shown to reduce arterial calcification when paired with D.
Impact:
Especially important for older adults with limited sun exposure or declining bone health. These two work better together than alone.
Representative products:
Raena, Pure Encapsulations and Athletic Greens (AG1) combine D3 and K2 in precise ratios for synergistic benefit.
6. Urolithin A: The New Mitochondrial Superstar
Description:
A postbiotic metabolite that stimulates mitophagy (cellular cleanup of damaged mitochondria), Urolithin A is showing promise in improving muscle function and endurance in aging populations.
Supporting Evidence:
Studies from Amazentis (makers of Mitopure) show improved mitochondrial health and exercise tolerance in older adults.
Impact:
Still emerging, but backed by strong preclinical and early human data. Represents the next frontier in mitochondrial support.
Representative products:
Mitopure by Timeline Nutrition is currently the gold standard, available in softgel and powder forms.
7. Coenzyme Q10 (CoQ10): The Cellular Energy MVP
Description:
CoQ10 is a fat-soluble antioxidant found in every cell of the body, critical for mitochondrial energy production (ATP synthesis) and protecting cells from oxidative stress.
Supporting Evidence:
CoQ10 levels naturally decline with age. Moreover, statin medications (commonly prescribed to older adults) further deplete it. Supplementation has been shown to improve cardiovascular function, reduce fatigue and support cognitive performance in aging populations.
Impact:
Especially important for anyone over 40 or on statins, CoQ10 helps sustain the energy currency of life. It’s foundational in many longevity protocols.
Example(s):
Look for ubiquinol (the more bioavailable form) from trusted brands like Pure Encapsulations.
The Big Picture
Each of these supplements targets a key mechanism of aging, whether it’s mitochondrial dysfunction, inflammation, muscle loss or cognitive decline.
What we’re seeing is a move away from one-size-fits-all multivitamins towards precision supplementation that supports long-term vitality at the cellular level.
With all that said, you don’t need to take every supplement on this list. Instead, use it as a roadmap. Pair it with your own data - labs, wearables and genetics, to identify what your body truly needs. Consult trusted practitioners. And above all, stay curious. The best longevity protocol is the one tailored to you.
