The longevity supplement market has exploded.
Bryan Johnson, David Sinclair, Peter Attia —
suddenly everyone is talking about NMN, NAD+,
senolytics, and sirtuins.
But a lot of what gets sold in the name of
longevity has weak evidence, inflated claims,
and prices that don't reflect what the science
actually supports.
This is an honest guide to the compounds that
have real evidence behind them and that UK
adults can actually buy in 2026.
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NMN — NICOTINAMIDE MONONUCLEOTIDE
What it is: A precursor to NAD+ — a molecule
your cells use for energy production and DNA
repair. NAD+ declines naturally with age.
What the evidence shows: Human studies have
demonstrated that NMN supplementation raises
intracellular NAD+ levels. A study in older
adults showed NMN improved muscle function
and physical performance. Research is still
developing but the early human data is
promising.
Who takes it: Bryan Johnson takes 500mg six
days per week. David Sinclair takes NMN daily
as part of his personal longevity protocol.
Dose: 500mg per day is the most commonly
studied dose in human trials.
Bio-Sync NMN + Resveratrol Complex — £24.99
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RESVERATROL
What it is: A polyphenol found naturally in
red grapes, berries, and peanuts. Believed
to activate sirtuins — proteins associated
with longevity and cellular repair.
What the evidence shows: Animal studies show
significant lifespan extension. Human evidence
is more limited but suggests anti-inflammatory
and cardiovascular benefits. Most researchers
recommend pairing with NMN as the compounds
may work synergistically.
Who takes it: Bryan Johnson includes
resveratrol in his Blueprint stack. David
Sinclair has taken it daily for years.
Dose: 500mg-1g daily, typically taken with
a fat source for better absorption.
Combined with NMN in Bio-Sync's NMN and
Resveratrol Complex — £24.99
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COLLAGEN PEPTIDES
What it is: Hydrolysed protein derived from
animal sources — typically bovine or marine.
Provides amino acids that support collagen
synthesis in the body.
What the evidence shows: Strong evidence for
skin elasticity, joint health, and connective
tissue support with consistent use over
8-12 weeks. Marine collagen peptides are
the most bioavailable form.
Who takes it: Bryan Johnson takes collagen
peptides daily as part of his morning protocol.
Dose: 10-15g daily.
Bio-Sync Marine Collagen — £24.99
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TURMERIC AND CURCUMIN
What it is: Curcumin is the active compound
in turmeric. One of the most researched
natural anti-inflammatories available.
What the evidence shows: Strong evidence for
reducing inflammatory markers. Bryan Johnson
takes 2 grams of turmeric daily split across
doses. Best absorbed with black pepper which
increases bioavailability significantly.
Dose: 1-2g daily with black pepper extract.
Bio-Sync Organic Turmeric with Black Pepper
and Ginger — £22.99
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ASHWAGANDHA
What it is: An adaptogenic herb used in
Ayurvedic medicine. KSM-66 is the most
researched form.
What the evidence shows: Good evidence for
cortisol reduction, stress management, and
sleep quality improvement. Also shown to
support testosterone levels in men and
muscle recovery in athletes.
Dose: 300-600mg of KSM-66 extract daily.
Bio-Sync Ashwagandha KSM-66 1500mg — £24.99
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LION'S MANE
What it is: A medicinal mushroom with
nootropic properties. Contains compounds
called hericenones and erinacines believed
to stimulate nerve growth factor.
What the evidence shows: Promising evidence
for cognitive function, memory, and
neuroprotection. Growing interest from the
longevity research community.
Dose: 500-1000mg daily.
Bio-Sync Lion's Mane 4000mg — £16.99
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VITAMIN D3 AND K2
What it is: Vitamin D3 supports immune
function, bone health, and mood. K2 ensures
calcium is directed to bones rather than
arteries. The two work synergistically.
What the evidence shows: Vitamin D deficiency
is extremely common in the UK due to limited
sunlight. Supplementation is recommended by
the NHS from October to March for all UK
adults. K2 adds an important layer of
cardiovascular protection.
Dose: 2000-4000 IU of D3 daily with
100-200mcg of K2.
Bio-Sync Vitamin D3 + K2 MK7 Liquid Drops
— £27.99
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WHAT TO AVOID
Proprietary blends with undisclosed doses.
If a supplement doesn't tell you exactly how
much of each compound is in each capsule
don't buy it.
Exaggerated claims. No supplement will
reverse your biological age by 10 years.
Any brand making claims like that should
be avoided.
Extremely cheap products. Quality control
in the supplement industry varies
significantly. Third-party testing matters.
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The longevity supplements with the strongest
evidence for UK adults in 2026 are NMN,
resveratrol, collagen peptides, turmeric,
ashwagandha, lion's mane, and vitamin D3
with K2.
Start with NMN and resveratrol if you are
new to longevity supplementation. Add
vitamin D3 and K2 as your foundation.
Build from there based on your specific
health goals.
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Not affiliated with Bryan Johnson or Blueprint.
Food supplements are not intended to diagnose,
treat, cure or prevent any disease. Consult
your GP before beginning any new supplement
regimen.
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