Are Supplements the Secret to Longevity—or Just Expensive Placebos?

When I moved from the hospital to the outpatient clinic, I noticed a shift. Patients weren’t just asking about blood pressure or cholesterol anymore—they wanted to know about supplements. Lots of supplements. Some brought in detailed lists. Others sent emails full of questions. Many were taking handfuls of capsules and powders every day, sometimes long before filling their first prescription.

Instead of waving this off, I leaned in. I started tracking the supplements patients asked about most, and I dug deep into the scientific research. What I found was fascinating—and often surprising.

Some supplements, like CoQ10 with selenium, show promising results in long-term studies. Others, like omega-3 fatty acids, offer more modest benefits. And many, including popular choices like multivitamins, may not do much at all for longevity when the science is carefully reviewed.

One thing became clear: when it comes to aging well and living longer, supplements can play a role, but they are not a substitute for the fundamentals. Eating a fresh, balanced diet, staying physically active, and avoiding harmful habits matter far more. Take fish oil, for example. While fish oil supplements have produced mixed results, populations that actually eat fish regularly tend to live longer and healthier lives.

So before reaching for the latest trending pill or powder, it’s worth asking: what does the evidence really say? And could your time, energy, and money be better spent focusing on time-tested lifestyle habits?

In this newsletter, I’ll walk you through what the research really tells us about popular supplements for longevity—what shows promise, what remains uncertain, and why working closely with your doctor (instead of just asking Google) is the wisest path forward.