Best Supplements to Lower Biological Age
Epigenetic clocks (Horvath, GrimAge, DunedinPACE) track biological age better than any single biomarker. A few compounds have early human data against these clocks — the evidence is younger than the marketing, so tiers and study sizes are stated plainly.
Ranked by strength of human evidence (Tier A > B > C) and mechanistic fit — computed from the compound registry, not hand-picked. Every entry links to its full evidence deep-dive with PubMed citations. Educational only, not medical advice.
- 1
NMN
Tier ANAD+ Restoration — Tier A.
250–500mg NMN·AM·3 PMIDs - 2
Ca-AKG
Tier ATCA Cycle Support — Tier A.
1–2g Ca-AKG·AM·2 PMIDs - 3
Sulforaphane
Tier ANRF2 Activation — Tier A.
10–35mg glucoraphanin·AM·2 PMIDs - 4
Creatine Monohydrate
Tier APhosphocreatine (PCr) / ATP Buffering — Tier A.
3–5g/day monohydrate (optional 20g/day loading, 5–7 days)·AM/PM·3 PMIDs - 5
Trans-Resveratrol
Tier BSirtuin Activation — Tier B.
150–500mg trans-resveratrol·PM·3 PMIDs - 6
Berberine HCl
Tier AAMPK Activation — Tier A.
500mg berberine HCl TID with meals (or 100–200mg dihydroberberine)·AM/PM·3 PMIDs - 7
Selenium
Tier BSelenoenzyme Redox Cofactor — Tier B.
55µg/day (RDA); 55–100µg/day only to correct a documented deficiency — do not exceed long-term·AM·3 PMIDs - 8
Taurine
Tier BOsmolyte / Mitochondrial Buffer — Tier B.
1–3g taurine daily·AM/PM·1 PMID
The aging mechanisms behind this goal
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Can a supplement lower my biological age?
Ca-AKG showed a mean biological-age reduction on the DunedinPACE clock in a 2024 RCT, but epigenetic-clock studies are small and early. Treat clock movement as a promising signal, not proof — and track it with the same lab over time.