Key Takeaways
- Not all anti-aging supplements are equal. We rank them in three tiers based on human clinical evidence.
- Tier 1 (Strong Evidence): NMN/NR, CoQ10/Ubiquinol, Omega-3, Vitamin D, Magnesium.
- Tier 2 (Promising): Resveratrol, Spermidine, Alpha-Ketoglutarate, Creatine.
- Tier 3 (Emerging/Speculative): Fisetin, Astaxanthin, C60, Urolithin A.
- A sensible stack costs RM 200–500/month. Most supplements are available on Shopee, Lazada, or iHerb.
- What to skip: Oral collagen pills (weak evidence for anti-aging), most "anti-aging" MLM products.
Disclaimer: Supplements are not medicine. This guide is educational. Consult your doctor, especially if you take prescription medications.
How We Rank: The Evidence Tiers
The longevity supplement market is flooded with hype. Our ranking criteria:
- Tier 1: Multiple human clinical trials showing meaningful health or aging biomarker improvements. Strong mechanistic understanding.
- Tier 2: Strong animal data + limited but encouraging human trials. Plausible mechanism. Worth taking if budget allows.
- Tier 3: Exciting preclinical (animal/cell) data but insufficient human evidence. High potential but also high uncertainty.
Tier 1: Strong Evidence — The Core Stack
1. NMN or NR (NAD+ Precursors)
The flagship longevity supplement. Restores declining NAD+ levels — critical for energy, DNA repair, and sirtuin activation. For a deep dive, see our NAD+ vs NMN vs NR comparison.
- Dose: NMN 500mg/day or NR 300mg/day
- Cost: RM 150–400/month
- Buy: Shopee, Lazada, iHerb
- Key study: Yoshino et al. (2021) — NMN improved insulin sensitivity in prediabetic women
2. CoQ10 / Ubiquinol
Coenzyme Q10 is essential for mitochondrial energy production and acts as a powerful antioxidant. Production declines significantly after age 40. Ubiquinol is the reduced (active) form — better absorbed than ubiquinone.
- Dose: 100–200mg ubiquinol/day (or 200–400mg ubiquinone)
- Cost: RM 80–200/month
- Buy: Widely available — NOW Foods, Qunol, Kaneka QH brands on Shopee/Lazada
- Essential if: You take statins (statins deplete CoQ10)
- Evidence: Multiple trials showing improved heart function, reduced oxidative stress, and enhanced exercise capacity
3. Omega-3 (EPA/DHA)
The most well-studied supplement for cardiovascular health, brain function, and inflammation reduction. Critically important in Malaysia, where omega-3 intake is typically low (we eat more omega-6 from palm oil and cooking oils).
- Dose: 2–4g combined EPA+DHA per day (most capsules are 1g fish oil with 300mg EPA+DHA — you need multiple capsules)
- Cost: RM 50–150/month for quality brands
- Buy: Nordic Naturals, Carlson, NOW Foods on Shopee/iHerb. Look for IFOS 5-star certified.
- Tip: Liquid form (flavoured) is easier to get adequate doses than swallowing 4–6 capsules daily
- Evidence: Extensive — cardiovascular risk reduction, reduced inflammation (CRP), brain health, potential telomere length preservation
4. Vitamin D3
Despite living in tropical, sun-drenched Malaysia, vitamin D deficiency is shockingly common among Malaysians. Studies show 40–70% of Malaysian adults are deficient. Reasons: indoor lifestyles, sun avoidance (skin whitening culture), darker skin requiring more sun exposure for synthesis.
- Dose: 2,000–5,000 IU/day (get tested — aim for 40–60 ng/mL blood levels)
- Cost: RM 20–50/month (one of the cheapest, most impactful supplements)
- Buy: Everywhere — pharmacies, Shopee, Lazada. Take with vitamin K2 (MK-7) for optimal calcium metabolism.
- Evidence: Massive — bone health, immune function, cancer risk reduction, mood, cardiovascular health
5. Magnesium
Involved in 600+ enzymatic reactions. Most people are deficient — modern agriculture depletes soil magnesium, and processed foods are poor sources. In Malaysia, heavy sweating in tropical heat further depletes magnesium.
- Dose: 200–400mg elemental magnesium/day
- Forms: Magnesium glycinate (best for sleep, well-absorbed), citrate (good all-round), threonate (brain-specific — crosses blood-brain barrier), oxide (cheap but poorly absorbed — avoid)
- Cost: RM 30–80/month
- Buy: Widely available on Shopee, Lazada, pharmacies
- Tip: Take glycinate form before bed — improves sleep quality
Tier 2: Promising — Worth Adding If Budget Allows
6. Resveratrol
The polyphenol found in red wine and grapes. David Sinclair's early research showed it activates SIRT1 (a longevity gene). Sinclair takes 1g daily alongside NMN.
- Dose: 500–1000mg/day (trans-resveratrol form)
- Cost: RM 80–200/month
- Important: Must be taken with a fat source (fat-soluble). Some combine with yogurt or olive oil.
- Limitation: Human trials have shown mixed results. The Sinclair protocols use it in combination with NMN, making it hard to isolate resveratrol's individual contribution.
7. Spermidine
A polyamine that induces autophagy — your body's cellular recycling system. Found in wheat germ, aged cheese, mushrooms, and soybeans. Supplemental spermidine is a growing longevity trend.
- Dose: 1–6mg/day (supplements) or eat wheat germ regularly
- Cost: RM 150–350/month (supplement form)
- Evidence: Epidemiological studies show higher spermidine intake correlates with lower mortality. The Bruneck study followed 800+ people for 20 years — top tertile of spermidine intake had significantly lower all-cause mortality.
- Budget alternative: 2 tablespoons of wheat germ daily (RM 15/month) provides ~1mg spermidine plus other nutrients
8. Alpha-Ketoglutarate (AKG)
A Krebs cycle intermediate that declines with age. Calcium AKG extended lifespan in mice by ~12% and reduced frailty. Rejuvant's LifeAKG is the main commercial product.
- Dose: 1000mg calcium AKG/day
- Cost: RM 200–400/month
- Evidence: One human trial showed biological age reduction (TruAge DNA methylation test) of ~8 years over 7 months. Promising but needs replication.
9. Creatine
Usually associated with gym-goers, but emerging evidence shows benefits for brain health, bone density, and aging. One of the most well-studied supplements in existence (for physical performance), now gaining longevity attention.
- Dose: 3–5g/day (creatine monohydrate)
- Cost: RM 30–60/month (incredibly cheap for the benefits)
- Evidence: Strong for muscle preservation (sarcopenia prevention), cognitive function, and bone density. Peter Attia recommends it for aging adults.
Tier 3: Emerging — Exciting but Unproven in Humans
10. Fisetin
A flavonoid with potent senolytic properties — kills zombie cells. Found in strawberries. More effective than quercetin in some lab models.
- Dose: 100–500mg daily (maintenance) or 1500–2000mg for 2 days monthly (senolytic protocol)
- Cost: RM 80–250/month
- Status: AFFIRM-LITE trial underway at Mayo Clinic. Strong preclinical data.
11. Astaxanthin
A carotenoid from microalgae — the pigment that makes salmon and flamingos pink. Extremely potent antioxidant (6000× stronger than vitamin C in some assays). Particularly beneficial for skin (UV protection relevant for tropical Malaysia), eye health, and exercise performance.
- Dose: 4–12mg/day
- Cost: RM 60–150/month
- Evidence: Multiple small human trials showing benefits for skin elasticity, eye strain, exercise recovery, and inflammation. Not enough large trials for Tier 2.
12. Urolithin A
A postbiotic produced by gut bacteria from pomegranate ellagitannins. Improves mitochondrial function via mitophagy (clearing damaged mitochondria). Only ~40% of people's gut bacteria can produce it naturally — supplementation ensures adequate levels.
- Dose: 500–1000mg/day (Mitopure® by Timeline is the main product)
- Cost: RM 300–500/month
- Evidence: Human trials showed improved muscle endurance and mitochondrial biomarkers. Singh et al. (2022) in JAMA Network Open showed benefits in older adults.
13. C60 (Carbon 60 / Buckminsterfullerene)
A molecule of 60 carbon atoms arranged in a soccer ball shape. A 2012 rat study (Baati et al.) showed C60 in olive oil nearly doubled lifespan in rats. However, the study had significant methodological issues and has not been reliably replicated.
- Dose: 1–5mg in olive oil daily
- Cost: RM 150–400/month
- Status: Highly speculative. No human clinical trials. The original rat study is controversial. Self-experimenters report benefits, but placebo effect is likely. Not recommended until better data exists.
The Peak Protocol Recommended Stack
Budget Stack (RM 150–250/month)
| Supplement | Dose | Monthly Cost (RM) |
|---|---|---|
| Vitamin D3 + K2 | 4,000 IU + 100mcg | 30–50 |
| Magnesium Glycinate | 300mg | 30–50 |
| Omega-3 | 2g EPA+DHA | 50–100 |
| Creatine | 5g | 30–50 |
Intermediate Stack (RM 400–700/month)
| Supplement | Dose | Monthly Cost (RM) |
|---|---|---|
| Everything in Budget Stack | — | 150–250 |
| NMN | 500mg | 150–300 |
| CoQ10 (Ubiquinol) | 100mg | 80–150 |
Advanced Stack (RM 800–1,500/month)
| Supplement | Dose | Monthly Cost (RM) |
|---|---|---|
| Everything in Intermediate Stack | — | 400–700 |
| Resveratrol | 500mg | 80–150 |
| Spermidine | 2mg | 150–300 |
| Fisetin (senolytic dosing) | 1500mg × 2 days/month | 100–200 |
| Astaxanthin | 8mg | 60–100 |
Where to Buy in Malaysia
Online Platforms
- Shopee Malaysia — Largest selection. Watch for counterfeit products — buy from official brand stores where possible. Check reviews and seller ratings.
- Lazada Malaysia — Similar selection to Shopee. LazMall stores tend to be more reliable.
- iHerb — Ships to Malaysia. Often the cheapest for premium US brands. Free shipping over RM 160. Import duties may apply over RM 500.
- Amazon.sg — Singapore Amazon ships to Malaysia for some products.
Physical Stores
- GNC Malaysia — Limited longevity-specific products but stocks CoQ10, omega-3, vitamin D, creatine
- Guardian / Watsons — Basic supplements only. Good for vitamin D, magnesium, omega-3.
- Pharmacy chains (Caring, Big Pharmacy) — Wider range than Guardian/Watsons, some NMN products appearing
What to Skip
Oral Collagen Pills
Collagen is a protein. When you swallow it, your digestive system breaks it into amino acids — the same amino acids found in any protein source. The evidence that oral collagen supplements specifically improve skin aging is weak and largely funded by collagen manufacturers. Save your money; eat adequate protein instead.
MLM "Anti-Aging" Products
Malaysia has a thriving MLM supplement industry. Products like Elysian, ASEA, and numerous others make anti-aging claims with proprietary blends at inflated prices (RM 300–800/month for products containing basic vitamins and antioxidants available for RM 50 from standard supplement brands). The price premium pays for the MLM distribution model, not superior ingredients.
Homeopathic "Anti-Aging" Remedies
No evidence. Full stop.
Important Interactions and Warnings
- Blood thinners (warfarin): Omega-3, vitamin E, and high-dose fish oil can increase bleeding risk
- Diabetes medications: NMN/NR may improve insulin sensitivity — monitor blood glucose and adjust medication with your doctor
- Statins: Depletes CoQ10 — supplement CoQ10 if you take statins
- Resveratrol + quercetin: Both inhibit CYP enzymes — can alter drug metabolism. Check interactions if you take prescription medications.
- Pregnancy/breastfeeding: Stick to prenatal vitamins prescribed by your OB-GYN. Most longevity supplements are untested in pregnancy.
The Bottom Line
Anti-aging supplementation is not about taking 20 pills every morning. It's about identifying a few high-impact, evidence-backed supplements that address your specific deficiencies and aging pathways. Start with blood work to know your baseline, begin with the budget stack, and add complexity only as your understanding (and budget) grows.
The most expensive supplement in the world won't compensate for poor sleep, inactivity, or chronic stress. Supplements are the cherry on top of a solid longevity protocol — not a replacement for one.
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen.