Your longevity
knowledge base.

Alpha lipoic acid (ALA) is a compound the body makes in small amounts and uses as an antioxidant and in energy metabolism. It is supplemented for antioxidant support, blood sugar and nerve health, and is sometimes grouped with NAD+ and cellular health topics for its metabolic role.

Ashwagandha is an adaptogenic herb used in traditional medicine, now popular for stress, anxiety and sleep. KSM-66 is a specific, well-studied standardised extract, which is why it is often specified on labels.

Berberine is a plant compound with effects on blood sugar and metabolism, sometimes marketed online as a natural alternative to metabolic medications. It is available as a supplement, unlike the prescription drugs in this category.

BPC-157 is a synthetic peptide derived from a protein found in gastric juice, widely discussed online for tissue repair, gut healing and injury recovery. It is administered by injection or, less reliably, orally, and has become one of the most talked-about compounds in fitness and recovery circles.

Chemical peels use a controlled application of acid to remove the outermost layers of skin, prompting the surface to renew. They are used for uneven texture, pigmentation, sun damage, acne and dullness. The depth of the peel determines both the result and the recovery. Peels fall into three broad depths. Superficial peels (using alpha or beta hydroxy acids such as glycolic, lactic or salicylic acid) affect only the outermost layer and need little to no downtime. Medium peels (typically trichloroacetic acid) reach deeper and address more visible pigmentation and fine lines, with a recovery of one to two weeks. Deep peels (phenol) produce the most dramatic change but carry the highest risk and require medical supervision and significant recovery. The strength, the acid used and the number of sessions are matched to your skin type and concern. This is why the same term, chemical peel, can mean a gentle lunchtime treatment or a serious medical procedure.

CJC-1295 is a synthetic peptide that stimulates the release of growth hormone from the pituitary gland. It is used, generally alongside another peptide such as Ipamorelin, by people seeking increased muscle mass, fat loss or general anti-ageing effects.

Collagen peptides are broken-down fragments of collagen protein, taken orally as a powder or capsule, marketed for skin elasticity, joint health and hair and nail strength. Unlike the injectable research peptides above, this is a widely available, legally sold food supplement.

Going to bed and waking at roughly the same time every day, including weekends, keeps your circadian rhythm stable. This single habit influences hormone timing, appetite regulation, mood and how restorative your sleep actually is, often more than total hours slept.

Coenzyme Q10 (CoQ10) is a compound your cells use in energy production and as an antioxidant. Levels decline with age and can be lowered by statin medications, which is a common reason people consider supplementing. The ubiquinol form is a more readily absorbed version.

Ubiquinol is the more readily absorbed, active form of Coenzyme Q10, a compound cells use for energy production and antioxidant defence. It is favoured over the standard ubiquinone form particularly by older adults, whose ability to convert between the forms may decline.

Creatine monohydrate is one of the most researched and reliably effective supplements available, supporting strength, power and muscle mass when combined with resistance training. Interest has grown in its potential cognitive and healthy-ageing benefits beyond the gym.

Whole-body cryotherapy exposes the body to extreme cold, typically minus 110 to minus 140 degrees Celsius, for two to four minutes in a specialised chamber. It is marketed for muscle recovery, reduced inflammation and mood benefits, and has become popular in both sports and general wellness settings.

DHEA (dehydroepiandrosterone) is a hormone produced by the adrenal glands that serves as a precursor your body can convert into testosterone and oestrogen. Levels decline steadily with age, which has driven interest in DHEA as a supplement, though its effects in supplement form are less clear-cut than the natural hormone's role.

Epithalon is a synthetic peptide based on research from Russian ageing science, theorised to influence telomerase activity and the pineal gland. It is marketed within longevity circles specifically for its proposed anti-ageing and lifespan effects.

Dietary fibre, found in vegetables, fruit, whole grains and legumes, supports digestive health, feeds beneficial gut bacteria, and is linked to numerous long-term health outcomes. Most adults in the UK eat well below the recommended amount.

Fisetin is a plant flavonoid, found in strawberries and other fruits, that has become one of the most discussed senolytic candidates in longevity research, theorised to help clear senescent cells. It is often mentioned alongside quercetin.

GHK-Cu is a naturally occurring copper-binding peptide found in the body, well known in skincare for its role in wound healing and collagen production. It appears in both topical cosmetic products and, less commonly, as an injectable research chemical.

GLP-1 (glucagon-like peptide-1) is a hormone your gut releases after you eat. It does several things at once: it prompts the pancreas to release insulin when blood sugar rises, it slows how quickly the stomach empties, and it acts on the brain to reduce appetite. GLP-1 receptor agonists are medications that mimic this hormone, and they have become widely known under brand names such as Ozempic, Wegovy, Mounjaro and others. Originally developed to treat type 2 diabetes, this class of medication was found to produce significant weight loss, which is why it has moved into obesity treatment and, from there, into wide public attention. These are prescription medicines, given by injection (with some newer oral forms), and they are not the same thing as the supplements and peptides sometimes marketed alongside them. The reason GLP-1 belongs in a longevity library is not a promise of longer life. It is that metabolic health, blood sugar control and healthy body composition are genuinely connected to long-term health, and this class of drug affects all three. The science here is real, prescribed, and studied, which also means it carries the responsibilities of real medicine.

Front-loading protein intake earlier in the day, rather than saving most of it for dinner, supports satiety, muscle protein synthesis and steadier blood sugar through the morning.

Hyaluronic acid is a substance naturally present in skin that holds water, keeping skin hydrated and plump. In skincare it is used topically as a hydrating ingredient, and it also appears in injectable dermal fillers, two quite different uses under the same name.

Adequate fluid intake supports every major bodily system, from cognition and physical performance to kidney function and skin. Needs vary by body size, activity, climate and diet rather than a single fixed number. Typical implementation: fluid needs vary by individual, but a practical marker is pale straw-coloured urine and drinking enough that thirst rarely builds up. Food also contributes meaningfully to total fluid intake.

Hyperbaric oxygen therapy involves breathing pure oxygen inside a pressurised chamber, which increases the amount of oxygen your blood can carry and deliver to tissues. It has a long history as a genuine medical treatment for specific, serious conditions.

Ipamorelin is a synthetic peptide that stimulates growth hormone release through a different receptor pathway than CJC-1295, and is often used alongside it. It is marketed similarly, for muscle gain, fat loss and recovery.

IV nutrient therapy delivers vitamins and minerals directly into the bloodstream through an intravenous drip, bypassing digestion entirely. It is offered by wellness clinics for energy, immunity, hangover recovery and general vitality claims.

KPV is a small synthetic peptide fragment studied for anti-inflammatory effects, particularly in the context of gut inflammation. It is marketed online for gut health and general inflammation, often to a wellness and biohacking audience.

Laser skin resurfacing uses focused light energy to remove or heat skin layers, treating texture, scarring, pigmentation and fine lines. It works on a similar principle to chemical peels but uses light rather than acid, and spans a wide range from gentle to aggressive treatments.

LED light therapy applies red and near-infrared light to the skin, marketed for skin rejuvenation, acne treatment and mild pain relief. It is available both as in-clinic treatments and increasingly as at-home consumer devices.

Lion's Mane is an edible mushroom studied for potential cognitive and nerve-related benefits, popular as a nootropic for focus and memory. It is available as a food, a powder and a supplement extract.

Low-dose lithium refers to very small amounts of lithium, far below psychiatric prescription doses, available in some supplements (often as lithium orotate) and naturally present in trace amounts in water and food. It has drawn longevity interest from population studies linking trace lithium in drinking water to certain health outcomes. This is distinct from prescription lithium used at much higher doses for bipolar disorder.

Magnesium is an essential mineral involved in muscle and nerve function, energy production and sleep. Magnesium glycinate is a well-absorbed, gentle form often chosen specifically for sleep and relaxation, as it is less likely to cause the digestive effects of other forms.

An eating pattern built around vegetables, fruit, whole grains, legumes, olive oil, fish and moderate dairy, with limited red meat and processed food. It is one of the most extensively studied dietary patterns in relation to long-term health.

Melatonin is a hormone your brain produces in response to darkness, signalling to your body that it is time to sleep. Supplemental melatonin is used mainly to help shift sleep timing, such as with jet lag or delayed sleep phase, rather than as a general sleep aid for everyone.

Metformin is a long-established prescription medication for type 2 diabetes that has attracted major longevity interest, with researchers studying whether its metabolic effects might have broader healthy-ageing benefits in people without diabetes. This longevity use is off-label and the subject of ongoing research, including the well-known TAME trial concept.

Microneedling uses fine needles to create controlled micro-injuries in the skin, stimulating the body's own collagen production as it heals. It is used for acne scarring, general texture and fine lines, usually as a course of treatments rather than a single session.

Mobility training, deliberate movement through full joint range, maintains flexibility and functional movement patterns that daily life and other exercise do not always cover. It complements, rather than replaces, strength and cardio work.

Getting bright light, ideally outdoor daylight, within the first hour or two of waking helps anchor your circadian clock. This supports earlier, easier sleep onset at night and more stable energy through the day. Typical implementation: 10 to 30 minutes outdoors, within an hour of waking. Bright daylight is generally more effective than indoor lighting, even on an overcast day.

Niacinamide (a form of vitamin B3) is a well-regarded skincare ingredient used topically for a range of concerns including uneven tone, enlarged pores, and skin barrier support. It is valued for being effective yet gentle and well tolerated.

NMN is a molecule your body makes naturally and uses to produce NAD+, a coenzyme involved in energy production and cellular repair. NAD+ levels decline with age, and this decline is one of the reasons NMN has become one of the most discussed supplements in longevity circles. The idea is straightforward: supply more NMN, support more NAD+, and in theory support the processes that depend on it. NMN sits in the same family as NR (nicotinamide riboside) and plain niacin. All are precursors your body can convert toward NAD+, and they differ in the step at which they enter the pathway. NMN is usually taken orally as a powder or capsule, in daily doses that vary widely between products and studies. It is important to separate two things that often get blurred: what NMN does in a laboratory or in animals, and what it has been shown to do in humans. The first is genuinely interesting. The second is still early.

NR (nicotinamide riboside) is a NAD+ precursor closely related to NMN, taken to support NAD+ levels which decline with age. It sits alongside NMN as one of the two most discussed NAD+ boosting supplements in longevity.

Omega-3 fatty acids, specifically EPA and DHA found in oily fish, support heart, brain and eye health and have anti-inflammatory properties. They are among the most studied supplements, and are the active components behind the general advice to eat oily fish.

Ozone therapy introduces ozone gas into the body through various methods, marketed for immune support, anti-inflammatory effects and general detoxification. It is offered at some wellness clinics but sits well outside conventional, regulated medical practice.

Pulsed electromagnetic field (PEMF) therapy uses devices that generate electromagnetic pulses, applied to the body for pain relief and, in a specific approved medical device category, to support bone fracture healing.

Platelet Rich Plasma therapy uses a concentration of platelets drawn from your own blood, then re-injected into an area to encourage tissue repair. It is used in orthopedic medicine for injuries, in dermatology for skin rejuvenation, and for hair restoration.

Pregnenolone is sometimes called the mother hormone because it is a precursor from which the body synthesises other steroid hormones, including DHEA, progesterone, testosterone and cortisol. It has been explored for cognitive and mood effects, though human research remains limited.

Protein powder (whey, casein or plant-based) is a convenient way to increase protein intake, supporting muscle maintenance and growth, satiety and recovery. It is a food product rather than a supplement in the traditional sense, useful mainly for people who struggle to reach adequate protein through food alone.

PT-141, also known by the approved drug name Bremelanotide, acts on melanocortin receptors in the brain and is used to address low sexual desire. Unlike most other entries in this category, it has gone through formal drug approval for a specific indication in some markets.

Quercetin is a plant flavonoid found in foods like onions, apples and berries, with antioxidant and anti-inflammatory properties. In longevity contexts it has drawn interest as a senolytic, a compound theorised to help clear senescent (aged, dysfunctional) cells, often studied alongside fisetin.

Rapamycin is a prescription medication, originally used to prevent organ transplant rejection and in certain cancers, that has become one of the most discussed compounds in serious longevity science because of its effect on the mTOR pathway. Its use for longevity is off-label, experimental, and a subject of active clinical research.

Resveratrol is a plant compound found in grapes and red wine, one of the earliest and most hyped longevity supplements, studied for its effects on pathways associated with ageing (including sirtuins). It is often discussed alongside NAD+ boosters.

Retinoids are vitamin A derivatives and among the most evidence-backed skincare ingredients for ageing and acne. Retinol is the milder over-the-counter form; tretinoin is a stronger prescription version. They work by accelerating skin cell turnover and stimulating collagen.

Selank is a synthetic peptide developed in Russia, studied for anti-anxiety and cognitive effects. It is marketed online as a nootropic and anxiety aid, typically administered as a nasal spray.

Semaglutide is a GLP-1 receptor agonist prescription medication, sold as Ozempic (approved for type 2 diabetes) and Wegovy (approved for weight management). Both are the same active molecule at different doses and branding. It works by mimicking the GLP-1 hormone to improve blood sugar control and reduce appetite.

Semax is another synthetic peptide from Russian pharmacological research, studied for cognitive enhancement and neuroprotection. Like Selank, it is marketed online as a nootropic, typically as a nasal spray.

Spermidine is a compound found in foods like wheat germ, aged cheese and soy, studied for its role in autophagy, the cellular recycling process associated with healthy ageing. It has become a popular longevity supplement on the strength of this mechanism.

Some wellness and aesthetic clinics offer stem cell treatments, typically using cells derived from a patient's own fat or bone marrow, marketed for anti-ageing, joint pain and a wide range of other conditions. This is a rapidly growing but heavily contested area of wellness medicine.

Resistance exercise, using weights, bands or bodyweight, builds and preserves muscle mass and bone density. Muscle mass declines with age by default (sarcopenia), and strength training is the most effective known countermeasure.

Broad-spectrum sunscreen, at SPF 30 to 50 or higher, is the single most evidence-based anti-ageing and skin-protective step available, protecting against UV damage that drives both skin ageing and skin cancer risk. Daily use, not just on sunny holidays, is the point.

TB-500 is a synthetic version of a fragment of Thymosin Beta-4, a naturally occurring protein involved in cell migration and wound healing. It is marketed for injury recovery and reducing inflammation, often alongside BPC-157.

Testosterone optimisation, often called TRT (testosterone replacement therapy), involves prescribed testosterone to treat clinically low levels, which can affect energy, mood, muscle, libido and bone health. It has also become popular in wellness and longevity circles for men seeking to raise normal-range levels, which is a different and more contested use.

Thymosin Beta-4 is the naturally occurring protein that TB-500 is derived from, involved in cell migration, tissue repair and reducing inflammation throughout the body. It is being studied in legitimate research settings for specific conditions, distinct from the unregulated peptide products sold online under similar names.

Tirzepatide, sold as Mounjaro, is a newer prescription medication that acts on two hormone receptors (GIP and GLP-1) rather than one. This dual action produced greater weight loss than semaglutide in head-to-head trials. It is approved for type 2 diabetes and increasingly for weight management.

Urolithin A is a compound produced by gut bacteria from precursors found in pomegranates and some nuts, studied for its effect on mitochondrial health through a process called mitophagy (recycling of damaged mitochondria). Not everyone's gut bacteria produce it efficiently, which is part of the rationale for supplementing it directly.

Topical vitamin C is an antioxidant skincare ingredient used for brightening, evening skin tone and supporting collagen. It is commonly used in the morning, where its antioxidant action complements sunscreen.

Vitamin D3 supports bone health, immune function and muscle function, and is one of the few supplements with broad, mainstream backing, largely because deficiency is genuinely common, particularly in northern climates and darker skin tones. It is often paired with vitamin K2, which helps direct calcium toward bones rather than soft tissue.

Zinc is an essential mineral involved in immune function, wound healing, and hundreds of enzymatic processes. It is commonly taken for immune support, particularly around cold and flu season.

Zone 2 refers to a moderate aerobic intensity, roughly the pace at which you can hold a conversation but would find it hard to sing, typically 60 to 70 percent of maximum heart rate. It trains the aerobic energy system and mitochondrial efficiency without the strain of high-intensity work.