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The Molecule Report Card
53 longevity molecules, each with an A-to-F grade based only on the clinical studies — not the marketing. Print it or save it as a PDF.
A = strong evidence · F = insufficient · Updated 2026-07-01
AStrong · 2
- RapamycinThe strongest lifespan data of any molecule here — but in animals. In humans it is a potent immunosuppressant, not a supplement; off-label 'longevity' use is experimental and must be managed by a physician.
- Sun protection (SPF)If one topical earns an A, it's this. Regular broad-spectrum SPF is the most robustly proven way to prevent visible skin aging — because most of it is sun-driven. Everything else is secondary.
BModerate · 10
- AHA (glycolic / lactic acid)Well-evidenced cosmetic exfoliants: at sensible strengths they smooth texture and even tone, and lactic acid is the gentler, more hydrating option. Overdoing strength or frequency is where they go wrong.
- CeramidesOne of the most sensible 'comfort and barrier' ingredients: ceramides are part of your skin's own mortar, and replacing them helps dry or barrier-stressed skin. Best evidence is for restoring the barrier, not dramatic anti-aging.
- CreatineNot an 'anti-aging' pill — but one of the very few supplements with genuinely strong human evidence, for muscle, strength and power in older adults, especially paired with resistance training. Lifespan itself is not the endpoint studied.
- MetforminDecades of proof in diabetes; the anti-aging promise in healthy people is still an unfinished experiment. The dedicated trial (TAME) hasn't reported, so the geroprotective case in humans is unproven.
- NiacinamideOne of the better-evidenced, best-tolerated cosmetic actives: modest but real effects on barrier, uneven tone and shine. A dependable 'do a bit of everything' ingredient, not a miracle.
- Nicotinamide Riboside (NR)Like NMN, it reliably raises blood NAD⁺ in humans — and, like NMN, that hasn't yet translated into proven clinical benefit. Well tolerated, biologically real, clinically unproven.
- NMNReliably raises blood NAD⁺ in humans; a real clinical benefit is biologically plausible but not yet proven — hence grade B.
- Retinoids (retinol)After sunscreen, topical retinoids have the strongest anti-aging evidence in skincare. Cosmetic retinol works but is gentler and slower than prescription retinoids, which are medicines and a separate matter.
- SpermidineOne of the more credible dietary longevity candidates: it's already in food, animal data are strong, and early human trials on autophagy and memory are encouraging — but the large confirmatory RCTs aren't in yet.
- Vitamin C (topical)Better evidence topically than orally for skin: helps even tone and supports your sunscreen against UV-driven damage. The catch is stability — a badly formulated or oxidised vitamin C does little.
CLimited · 40
- Alpha-lipoic acid (ALA)Best evidence is for diabetic nerve symptoms and modest glucose effects — not aging. A legitimate metabolic supplement with a specific niche, oversold as an anti-aging antioxidant.
- ApigeninA neat theory — block the enzyme that burns through NAD⁺ — supported mainly by lab and animal work. Direct human longevity evidence is essentially absent.
- AshwagandhaReasonable short-term evidence for reducing stress and improving sleep; it is not a longevity molecule, and rare liver-injury reports mean it isn't consequence-free.
- AstaxanthinA potent antioxidant in the lab with small, promising human trials on skin and eye fatigue — but the 'super-antioxidant longevity' billing runs well ahead of the evidence.
- BakuchiolA genuinely interesting retinol alternative with a couple of small comparative trials suggesting similar benefits and less irritation — but the evidence is thin and short. Promising for sensitive skin, not yet a proven equal to retinoids.
- BerberineReal, measurable effects on blood sugar and lipids — but it is not Ozempic, and it has no longevity outcome data. Useful metabolic tool, oversold as a weight-loss miracle.
- Calcium alpha-ketoglutarate (Ca-AKG)Strong animal data and one small, widely-cited human study on biological-age markers — but the human evidence is thin, early, and partly industry-linked. Interesting, far from proven.
- Centella asiatica (Cica)A popular soothing botanical with real active compounds and some supporting studies for comfort and barrier recovery — but the cosmetic evidence is modest and formulation-dependent. Calming, not transformative.
- Coenzyme Q10Best evidence is in specific settings — heart failure and statin-associated muscle symptoms — with mixed results. As a general anti-aging energy booster for healthy people, the case is weak.
- Collagen peptidesThe best evidence is for modest skin-hydration and elasticity gains; joint and 'anti-aging' claims are weaker. A reasonable cosmetic supplement, not an internal fountain of youth.
- CurcuminA credible anti-inflammatory with decent trials for osteoarthritis pain — held back by famously poor absorption. Useful for specific symptoms, not a proven longevity molecule.
- ErgothioneineGenuinely interesting: the body has a dedicated transporter for it, and lower blood levels track with worse aging outcomes. But that's association — no trial yet shows that taking it changes anything.
- FisetinOne of the more promising natural senolytics in the lab — but the human evidence is still in progress. Clinical trials are underway; the results aren't in. Treat current claims as preliminary.
- GlycineCheap, safe, with a modest evidence base for sleep quality and a role in the experimental GlyNAC combination. As a stand-alone longevity molecule the human data are thin.
- GlyNAC (glycine + NAC)Intriguing early trials from a single research group show broad improvements in older adults — but the studies are small and largely unreplicated. Promising, not yet proven.
- Green tea extract (EGCG)Green tea as a drink is a healthy habit; concentrated EGCG extracts have weak weight/longevity evidence and a real, if uncommon, liver-toxicity risk. The pill is not the same as the cup.
- Hyaluronic acidWell established for what it physically does — holding water — with decent evidence for skin hydration (topical/oral) and injectable use. As an ingested 'anti-aging' cure its systemic claims are more modest than the marketing.
- L-CitrullineGenuinely raises nitric oxide and has decent evidence for exercise performance and modest blood-pressure effects — but that's sports and cardiometabolic, not proven longevity.
- L-TheanineA safe, mild relaxant with modest evidence for 'calm focus' — especially paired with caffeine. Not a longevity molecule, but one of the more honest small-benefit supplements.
- Lion's ManeIntriguing nerve-growth mechanism and a couple of small human trials hinting at cognitive benefit — but the human evidence is thin, short, and far from the bold 'brain regeneration' marketing.
- MagnesiumCorrecting a real shortfall is worthwhile and many people under-consume it — but magnesium is not a longevity intervention, and 'more' past sufficiency doesn't help. Fix a deficiency, don't chase a miracle.
- MelatoninGenuinely useful for circadian problems (jet lag, delayed sleep phase) at low doses; the broader 'antioxidant anti-aging' pitch is far more speculative — and most people take far too much.
- N-Acetylcysteine (NAC)A genuine drug for specific problems (paracetamol overdose, mucus clearance) — but its longevity and general-wellness claims rest on much thinner evidence. Useful, over-extended.
- Omega-3 (EPA/DHA)Clearly useful for lowering triglycerides and in specific high-risk cardiac settings — but as a broad longevity or heart-protection pill for healthy people, the large trials are underwhelming.
- Panthenol (provitamin B5)A gentle, well-tolerated soother and humectant with modest supporting evidence, most convincing for comfort and barrier recovery. Not an anti-aging active — a calming supporting player.
- Peptides (topical)A promising idea with modest, often manufacturer-linked evidence. Some peptides show small benefits for the look of firmness and lines, but they rarely match retinoids or sunscreen — and delivery is a real question.
- PHA (lactobionic acid)The gentle cousins of AHAs: bigger molecules that exfoliate more mildly and add hydration and antioxidant character. Good for sensitive skin, but with a thinner evidence base than glycolic or lactic acid.
- PQQ (Pyrroloquinoline quinone)The 'makes new mitochondria' story rests mostly on cell and animal work, plus a handful of small human trials on fatigue and cognition. Interesting, early, and often bundled with CoQ10 on theory.
- PterostilbeneMore bioavailable than resveratrol on paper, but with far less human data of its own. Frequently bundled with NAD⁺ precursors on theory, not on outcome evidence.
- QuercetinA genuinely interesting idea — clearing 'zombie' senescent cells — but the human evidence is early, tiny, and mostly tied to the prescription drug dasatinib, not quercetin alone.
- ResveratrolImpressive in a petri dish, inconsistent in people. Poor absorption means most of a dose never reaches tissues intact — the clearest lesson in why cell data don't equal human benefit.
- SulforaphaneA genuinely interesting Nrf2 activator with small human trials on specific outcomes — but longevity claims are extrapolation, and supplement potency is notoriously inconsistent.
- TaurineA 2023 animal study put taurine on the longevity map — but the human evidence is associational, not causal. Physiologically important and very safe; as an anti-aging intervention it's unproven in people.
- TMG (Betaine)Reliably lowers homocysteine and has some sports-performance data — but whether that translates to longevity, or is even needed alongside NAD boosters, is unproven.
- Urolithin AUnusual among supplements in having actual human RCTs — small ones showing better mitochondrial and muscle-endurance markers. Reasonably evidenced for muscle function; broad longevity claims are still a stretch.
- Vitamin CEssential, and correcting deficiency matters — but megadoses don't prevent colds in most people or extend life, and the body simply excretes the excess. Useful, not a super-supplement.
- Vitamin DCorrecting a genuine deficiency clearly matters. Routine high-dose supplementation in people who are already replete has repeatedly failed to prevent disease in big trials — so the honest answer is 'test, don't guess'.
- Vitamin E (topical)A useful supporting antioxidant and emollient — and a formulation stabiliser — with modest standalone evidence. Its best-known role is partnering vitamin C, not carrying a routine on its own.
- Vitamin K2 (MK-7)A plausible role in bone and vascular calcium handling, with mostly surrogate-marker evidence. Interesting and safe, but hard clinical-outcome data are limited.
- ZincCorrecting deficiency clearly supports immune function, and zinc lozenges can modestly shorten colds — but chronic high-dose supplementation backfires by causing copper deficiency. Fix a shortfall, don't overdose.
DWeak · 1
For information only. Not medical advice: talk to a professional before starting any supplement or drug.
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