Men's Health & Aging
Longevity Supplements for Men: What Actually Works
Creatine, omega-3, vitamin D, magnesium, taurine — the evidence-graded longevity stack.
10 min read · XT Editorial Team · Reviewed & updated
The boring stack works
Creatine monohydrate 5g, omega-3 (2g EPA+DHA), vitamin D to a serum 40-60 ng/mL, magnesium glycinate 200-400 mg evening. These four have decades of human evidence for healthspan markers.
Emerging but supported
Taurine 3-6g daily, hyaluronic acid for joint and skin aging, urolithin A for mitochondrial function — promising mid-stage human evidence.
Skip until proven
NMN, NAD+ precursors, and most rapamycin analogs — interesting in mice, sparse human longevity data.
Frequently asked questions
- Is resveratrol worth it?
- Human evidence has underwhelmed compared to the mouse hype. Skip in favor of the basics.
- Does creatine help cognition?
- Yes — 5g daily improves working memory and processing speed in older adults in multiple RCTs.
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