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.
The top pick
The top-ranked pick here is NMN Tier A — NAD+ Restoration. Next best-evidenced: Ca-AKG and Sulforaphane.
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.
- Creatine MonohydrateTier A
Phosphocreatine (PCr) / ATP Buffering
3–5g/day monohydrate (optional 20g/day loading, 5–7 days)AM/PM3 PMIDs The MTHFR bypass — bioactive folate for methylation-dependent variants
400–800 mcg/dayAM3 PMIDsThe lipid-modifying B3 form — dramatically raises HDL and lowers Lp(a), but AIM-HIGH/HPS2-THRIVE were negative
1,000–2,000 mg/day IR divided BIDAM/PM4 PMIDs- Nicotinamide (NAM)Tier B
Nicotinamide → NAD+ salvage
500 mg twice daily for indicated skin protocolAM/PM3 PMIDs
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.