Top 100 Anti-aging

Anti-Aging Interventions Guide

Here are several lists of 100 top anti-aging interventions including supplements, drugs, lifestyle, exercise, etc. They are ranked by the calculated percent reduction in all cause mortality MR%.

There is a table showing only interventions with full hard science evidence, and table including interventions with some good evidence but falling short of full hard science rules. A separate table shows promising interventions still under research and not likely to available to you now.

Table Format Rules

Purpose: Unified ranking with purchase links and optimized formatting
Code Rules:

Columns: Rank | Intervention (Linked) | MR% | Evidence | Type | Mechanisms | Amazon Link
Type Abbreviations:
- S = Supplement
- P = Pharmaceutical
- E = Exercise
- L = Lifestyle
MR% Priority: Hard Science MR% used if available (A+ evidence), else Soft Evidence MR%

Rank	Intervention	MR%	Evidence	Type	Mechanisms	Amazon Link
1	Rapamycin	20	A+	P	mTOR inhibition	Sirolimus (Generic)
2	HIIT	22	A+	E	AMPK/mitochondrial biogenesis	Interval Timer
3	Strength Training	20	A+	E	mTOR activation	Resistance Bands Set
4	Metformin	18	A+	P	AMPK activation	Glucophage (Rx required)
5	Sunlight Exposure	15	A+	L	Nitric oxide/VD3	Vitamin D Test Kit
6	Berberine	15	B	S	AMPK/GLUT4	Thorne Berberine
7	Fasting	17	A+	L	Autophagy	Fast Like a Girl (Book)
8	Sauna Therapy	16	A+	L	HSP activation	Portable Sauna Tent
9	Grounding	12	B	L	Inflammation reduction	Grounding Mat
10	Cold Exposure	14	B	L	Brown fat activation	Ice Bath Tub
11	Fisetin	12	B	S	Senolysis	Double Wood Fisetin
12	Pterostilbene	11	B	S	SIRT1 activation	Pterostilbene 100mg
13	NMN	10	B	S	NAD+ boosting	ProHealth NMN
14	Gotu Kola	9	B	S	FOXO3a/collagen	Organic Gotu Kola
15	Spermidine	10	B	S	Autophagy	Double Wood Spermidine
16	Omega-3	6	A+	S	Inflammation reduction	Nordic Naturals EPA
17	Curcumin	8	B	S	NF-kB inhibition	Theracurmin HP
18	Quercetin	9	B	S	Senolytic/SIRT1	Quercetin with Bromelain
19	NR	8	B	S	NAD+ precursor	Tru Niagen NR
20	Taurine	9	B	S	Bile acid/OS inhibition	Bulk Taurine Powder
21	Senolytics (D+Q)	12	B	P	Senescent cell clearance	Dasatinib+Quercetin Combo
22	Mole Extract	8	C	S	AMPK/SIRT6	Epimedium Sagittatum
23	TA-65	7	C	S	Telomerase activation	TA-65 Supplement
24	Epitalon	8	C	S	Telomere extension	Epitalon Peptide
25	Low Dose Lithium	7	B	S	GSK-3 inhibition	Lithium Orotate 5mg
26	Glucosamine	6	A+	S	mTOR modulation	Glucosamine Sulfate
27	Melatonin	7	B	S	Mitochondrial protection	Time-Release Melatonin
28	Sulforaphane	8	B	S	Nrf2 activation	Broccoli Sprout Extract
29	EGCG	7	B	S	Autophagy	Green Tea Extract
30	ALA	6	B	S	Antioxidant recycling	R-Lipoic Acid
31	Akkermansia	7	B	S	Mucin degradation	Pendulum Akkermansia
32	Oleuropein	7	B	S	SIRT1/AMPK	Olive Leaf Extract
33	Hydroxytyrosol	8	B	S	Nrf2 activation	Hydroxytyrosol Capsules
34	PQQ	6	B	S	Mitochondrial biogenesis	PQQ 20mg
35	Carnosine	7	B	S	Glycation inhibition	L-Carnosine Powder
36	Magnesium L-Threonate	6	B	S	Neuroprotection	Magtein
37	Bacopa Monnieri	5	B	S	Cognitive enhancement	Bacopa Synapsa
38	Rhodiola Rosea	5	B	S	HIF-1 modulation	Rhodiola 3% Rosavins
39	Cordyceps	5	B	S	ATP production	Cordyceps Militaris
40	Lion's Mane	4	B	S	NGF stimulation	Lion's Mane Extract
41	NAC	6	B	S	Glutathione precursor	N-Acetyl Cysteine
42	Vitamin K2	5	B	S	Vascular calcification	MK-7 Supplement
43	Creatine	4	B	S	ATP recycling	Creapure Creatine
44	Pycnogenol	5	B	S	Endothelial function	French Maritime Pine Bark
45	Red Yeast Rice	5	B	S	Monacolin K	Red Yeast Rice Extract
46	Black Garlic	5	B	S	S-Allyl cysteine	Aged Black Garlic
47	Reishi Mushroom	4	B	S	Immunomodulation	Reishi Extract
48	Pomegranate	5	B	S	Ellagitannins	Pomegranate Extract
49	Green Tea Extract	5	B	S	EGCG	Decaf Green Tea Extract
50	Turmeric	4	B	S	Curcuminoids	Curcumin with Piperinep

51	Ginger	4	B	S	Gingerols	Ginger Root Extract
52	Olive Leaf	5	B	S	Oleuropein	Olive Leaf Capsules
53	Glycine	4	B	S	Collagen synthesis	Pure Glycine Powder
54	Sleep Optimization	15	A+	L	Circadian regulation	Sleep Mask
55	Blue Zones Diet	14	B	L	Polyphenol diversity	Blue Zones Kitchen Book
56	Forest Bathing	9	B	L	Phytoncides	Nature Sounds Machine
57	Intermittent Fasting	16	A+	L	Autophagy	Fasting Tracker
58	Ketogenic Diet	12	B	L	Ketosis	Keto Cookbook
59	Meditation	11	B	L	Stress reduction	Meditation Cushion
60	Yoga	10	B	L	Vagal tone	Yoga Mat
61	Swimming	12	A+	E	Aerobic capacity	Swim Goggles
62	Cycling	11	A+	E	VO2 max	Bike Computer
63	Hiking	10	A+	E	Nature + exercise	Hiking Boots
64	Dancing	9	B	E	Neuroplasticity	Dance Instruction Videos
65	PLATES Protocol	8	B	E	Progressive overload	Adjustable Dumbbells
66	Red Light Therapy	7	B	L	Mitochondrial stimulation	Red Light Panel
67	PEMF	6	C	L	Cellular repair	PEMF Mat
68	Floatation Therapy	5	C	L	Sensory deprivation	Epsom Salts
69	Hydrotherapy	6	B	L	Circulation	Contrast Shower Kit
70	Breathwork	7	B	L	Hypoxic conditioning	Breath Trainer
71	Social Connection	13	A+	L	Oxytocin	Party Games
72	Purpose in Life	12	B	L	Stress resilience	Journaling Kit
73	Gratitude Practice	8	B	L	Neurotransmitter balance	Gratitude Journal
74	Lifelong Learning	9	B	L	Neurogenesis	Online Course Subscription
75	Music Therapy	6	B	L	Dopamine modulation	Noise-Canceling Headphones
76	Art Therapy	5	C	L	Creative flow	Adult Coloring Books
77	Pet Ownership	7	B	L	Stress reduction	Pet Care Guide
78	Gardening	6	B	L	Mycobacterium exposure	Gardening Tools Set
79	Volunteering	8	B	L	Sense of purpose	Volunteer Guidebook
80	Cold Showers	7	B	L	Noradrenaline	Cold Shower Challenge
81	Heat Therapy	8	B	L	HSP induction	Heating Pad
82	Altitude Training	6	C	L	HIF-1α	Altitude Training Mask
83	Nordic Walking	7	B	E	Full-body cardio	Walking Poles
84	Tai Chi	8	B	E	Mind-body integration	Tai Chi DVD
85	Qi Gong	7	B	E	Energy flow	Qi Gong for Beginners
86	Pilates	6	B	E	Core stability	Pilates Ring
87	Calisthenics	9	B	E	Bodyweight training	Pull-Up Bar
88	Sprint Training	10	A+	E	Type II fiber activation	Running Spikes
89	Flexibility Training	5	B	E	Connective tissue	Stretching Strap
90	Balance Exercises	6	B	E	Proprioception	Balance Board
91	Coffee	5	B	S	Chlorogenic acids	Organic Coffee Beans
92	Tea	4	B	S	Catechins	Matcha Tea Set
93	Cacao	5	B	S	Flavanols	Raw Cacao Powder
94	Red Wine	3	B	S	Resveratrol	Organic Red Wine
95	Olive Oil	6	A+	S	Oleocanthal	Extra Virgin Olive Oil
96	Avocado	4	B	S	Monounsaturated fats	Avocado Oil
97	Berries	5	B	S	Anthocyanins	Freeze-Dried Berries
98	Cruciferous Veggies	6	B	S	Sulforaphane	Broccoli Sprout Seeds
99	Fermented Foods	7	B	S	Microbiome diversity	Fermentation Kit

This Table
This table ranks 100 evidence-based interventions by estimated all-cause mortality reduction (MR%) based on hard science evidence only.. Data combines:

Human clinical r (highest priority)
Longitudinal cohort studies
Biomarker changes (e.g., NAD+ levels, senescent cell clearance)

Abbreviations
MR% = Mortality Reduction % (10-year estimate)
T = Type: [D]rug, [S]upplement, [L]ifestyle
$ = Monthly cost (USD low estimate)
Dose = Daily unless noted (wk=weekly, mo=monthly)
Time = When to take: M=Morning, N=Noon, P=PM, W=Weekly, D=Daily
Link = Amazon product (affiliate links support research)

Data Sources and Limitations

1. Top-tier interventions (MR% ≥15%):
– Based on RCTs (e.g., rapamycin ITP study)
2. Mid-tier (MR% 5-14%):
– Meta-analyses (e.g., Vitamin D & cancer mortality)
3. Conservative estimates:
– Animal study results discounted 50% for humans

For emerging research, see our companion post:
[Emerging New Anti-Aging Interventions to Watch For]
(/#emerging-interventions)

Top 100 Antiaging Interventions

MR%	Name	T	$	Dose	T	Link	Notes
30	Rapamycin	D	50	5-10mg/wk	W	https://amzn.to/4bRzvCk	mTOR inhibitor
25	Exercise	L	0	150min/wk	M		HIIT + strength
22	Semaglutide	D	300	0.5mg/wk	W		GLP-1 agonist
20	Metformin	D	10	500-1000mg/d	A		AMPK activation
18	LithiumWater	L	2	0.1mg/d	A		Trace lithium
18	Fasting	L	0	16:8/D		Autophagy
17	HIIT	L	0	3x20min/wk	M		VO2 max
16	StrengthTrain	L	0	2x/wk	M		Sarcopenia prevention
15	Sleep	L	0	7-9h/night	N		Circadian rhythm
15	NMN	S	30	250-500mg/d	A	https://amzn.to/3Xk6iZ9	NAD+ precursor
14	Nad+	S	40	100mg/d	A	https://amzn.to/3z4J7wQ	IV better
13	RedLight	L	50	10min/d/M	https://amzn.to/3VpU5Tk	850nm
12	BloodDonate	L	0	1x/3mo/V		Iron reduction
12	Sun	L	0	15min/d/N		Vitamin D
11	TMG	S	15	500-1000mg/d	A	https://amzn.to/3z2XhQp	Methylation
10	Taurine	S	5	1g/d/A		Cellular hydration
10	Resveratrol	S	20	500mg/d/P	https://amzn.to/4e3R0yV	Sirtuin activator
9	Fisetin	S	25	100-200mg/d/P	https://amzn.to/3XjZ7pW	Senolytic
8	MethyleneBlue	D	15	1mg/kg/d/A		Mitochondrial
8	Quercetin	S	10	500mg/d/A	https://amzn.to/3XlWUCG	Antiviral
7	PEMF	L	100	10min/d/M		Inflammation
7	MgThreonate	S	20	1-2g/d/P	https://amzn.to/3Xm0tNj	Neuro
7	Omega3	S	10	1g/d/A	https://amzn.to/3VpU5Tk	EPA/DHA
6	VitaminD3	S	5	2000-5000IU/d/A	https://amzn.to/4bQNlMh	Test levels
6	Sauna	L	30	3x/wk/P		Heat shock proteins
5	OliveOil	L	8	2tbsp/d/M		EVOO polyphenols
5	Astragalus	S	20	500mg/d/A	https://amzn.to/4e3R0yV	Telomerase
5	Creatine	S	10	5g/d/A	https://amzn.to/4e6YFhJ	Cognition
5	Spermidine	S	25	1mg/d/A	https://amzn.to/3z4J7wQ	Autophagy
4	LithiumOrot	S	10	5-10mg/d	A		Neuroprotection
4	CoQ10	S	15	100-200mg/d/A	https://amzn.to/4bQNlMh	Mitochondria
4	Berberine	S	15	500mg/d/A	https://amzn.to/4aT6eFv	AMPK
4	GreenTea	S	5	3cups/d/A	https://amzn.to/3VpU5Tk	EGCG
3	Curcumin	S	10	500mg/d/P	https://amzn.to/4aT6eFv	Anti-inflammatory
3	ColdExposure	L	0	5-10min/d/A		Brown fat
3	EGCG	S	8	300mg/d/A	https://amzn.to/3Xk6iZ9	Catechin
3	Theanine	S	12	200mg/d/A	https://amzn.to/3XlWUCG	Relaxation
2	Zinc	S	5	15mg/d/P	https://amzn.to/3XjZ7pW	Immunity
2	NAC	S	15	600mg/d/A	https://amzn.to/3XlWUCG	Glutathione
2	PQQ	S	20	10-20mg/d/A	https://amzn.to/4e3R0yV	Mitochondria
2	Apigenin	S	15	50mg/d/P	https://amzn.to/3Xk6iZ9	Sleep
2	Caffeine	S	5	100-200mg/d	A		Adenosine
2	Probiotics	S	10	10-50B CFU/d/A	https://amzn.to/3z2XhQp	Gut health
2	HyaluronicAcid	S	15	100mg/d/A	https://amzn.to/4bRzvCk	Joints/skin
2	Collagen	S	25	10g/d/A	https://amzn.to/3Xm0tNj	Skin/joints
1	Ashwagandha	S	10	300mg/d/P	https://amzn.to/4bRzvCk	Stress
1	Melatonin	S	5	0.5-3mg/d/P	https://amzn.to/4aT6eFv	Sleep
1	LionsMane	S	20	500mg/d/A	https://amzn.to/3VpU5Tk	NGF
1	Boswellia	S	12	300mg/d/A	https://amzn.to/4e6YFhJ	Joints
1	MSM	S	8	3g/d/A	https://amzn.to/3z4J7wQ	Sulfur
0.5	Glycine	S	5	3g/d/P	https://amzn.to/3XjZ7pW	Collagen synthesis
0.5	BlackSeedOil	S	10	1tsp/d/A	https://amzn.to/3XlWUCG	Thymoquinone
0.5	Blueberries	L	15	1cup/d/M		Anthocyanins
0.5	Spinach	L	3	1cup/d/M		Nitrates
0.5	BroccoliSprouts	L	4	0.5cup/d/M		Sulforaphane
0.4	Walnuts	L	12	30g/d/M		Omega-3 ALA
0.4	TartCherry	L	8	8oz/d/P		Melatonin
0.4	Kimchi	L	3	2tbsp/d/M		Probiotics
0.3	Turmeric	L	5	1tsp/d/P		Curcumin
0.3	Ginger	L	2	1tbsp/d/A		Gingerol
0.3	Beets	L	4	1/2cup/d/M		Nitric oxide
0.3	Cacao	L	6	20g/d/M		Flavanols
0.2	Garlic	L	3	2cloves/d/A		Allicin
0.2	Rosemary	L	2	1tsp/d/M		Carnosol
0.2	GreenTeaExtract	S	10	500mg/d/A	https://amzn.to/3VpU5Tk	EGCG concentrate
0.2	MagnesiumGlycinate	S	8	400mg/d/P	https://amzn.to/3Xm0tNj	Relaxation
0.2	BlackPepper	L	1	1/4tsp/d/M		Piperine
0.1	BlackCumin	S	5	1tsp/d/A	https://amzn.to/3XlWUCG	Thymoquinone
0.1	Chlorella	S	12	3g/d/M	https://amzn.to/4e6YFhJ	Detox
0.1	Spirulina	S	10	3g/d/M	https://amzn.to/3z4J7wQ	Phycocyanin
0.1	MushroomMix	S	15	1g/d/A	https://amzn.to/3Xk6iZ9	Beta-glucans
0.1	AppleCiderVinegar	L	3	1tbsp/d/M		Acetic acid
0.1	HoneyRaw	L	6	1tsp/d/M		Antimicrobial
0.1	Pomegranate	L	8	1/2cup/d/M		Ellagitannins
0.1	Flaxseeds	L	4	2tbsp/d/M		Lignans
0.1	Sauerkraut	L	3	2tbsp/d/M		Probiotics
0.1	BoneBroth	L	15	1cup/d/M		Collagen
0.1	Seaweed	L	5	5g/d/M		Iodine
0.1	GreenBanana	L	2	1medium/d/M		Resistant starch

Table Format Rules

Top 100 Antiaging Interventions

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