A sortable snapshot of evidence grades for published longevity interventions. Grades are generated from the same evidence-grade function used on intervention pages.
A = consistent human randomized or large cohort evidence on hard outcomes; B = human RCTs on surrogate markers; C = limited or mixed human evidence or mostly animal evidence; D = minimal or preclinical only. Citations are linked studies from PubMed; grades are editorial summaries, not medical advice. “Last updated” is the dataset snapshot date because intervention records do not store per-row edit timestamps.
| Name | Category | Evidence grade | Main study type | Number of cited studies | Last updated |
|---|---|---|---|---|---|
| 150+ min Zone 2 cardio weekly | lifestyle | A | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Maintain healthy weight (BMI 18.5-25) | lifestyle | A | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Resistance training 2-3x/week | lifestyle | A | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Mediterranean diet | lifestyle | A | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Avoid smoking | lifestyle | A | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Brief vigorous lifestyle activity (VILPA) | lifestyle | A | Cohort/observational | 2 | 2026-10-30 |
| Avoid ultra-processed foods | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| 7-9 hours quality sleep | lifestyle | B | Meta-analysis/systematic review | 6 | 2026-10-30 |
| Time-restricted eating | lifestyle | B | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Vaccination (Shingrix / latent viral burden) | lifestyle | B | RCT | 3 | 2026-10-30 |
| Limit saturated fat intake | lifestyle | B | Meta-analysis/systematic review | 2 | 2026-10-30 |
| Morning sunlight exposure | lifestyle | B | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Omega-3 fatty acids (EPA/DHA) | supplement | B | Meta-analysis/systematic review | 6 | 2026-10-30 |
| Sauna 4x/week | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| HIIT training 1-2x/week | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Magnesium supplementation Related guide | supplement | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Hyperbaric oxygen therapy (HBOT) | lifestyle | B | RCT | 5 | 2026-10-30 |
| CoQ10 supplementation | supplement | A | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Berberine supplementation Related guide | supplement | B | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Glycine/Collagen supplementation | supplement | B | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Maintain dental health | lifestyle | B | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Strong social connections | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Limit alcohol consumption | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Lactoferrin Related guide | supplement | B | Meta-analysis/systematic review | 6 | 2026-10-30 |
| Creatine supplementation Related guide | supplement | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Red light therapy Related guide | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Adequate hydration | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Regular health screenings | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Vagus nerve stimulation | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Quercetin (senolytic) Related guide | supplement | C | RCT | 4 | 2026-10-30 |
| Metformin (off-label) | drug | C | Meta-analysis/systematic review | 3 | 2026-10-30 |
| Nattokinase supplementation | supplement | C | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Urolithin A (mitochondrial) | supplement | C | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Tadalafil (daily low-dose) | drug | C | Meta-analysis/systematic review | 6 | 2026-10-30 |
| Methylene blue (low-dose) | drug | C | Animal/preclinical | 5 | 2026-10-30 |
| Astaxanthin | supplement | C | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Limit added sugar intake | lifestyle | A | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Testosterone optimization | drug | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Hydrogen-Rich Water | supplement | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Flexibility and mobility work | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Captopril (ACE inhibitor) | drug | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| BPC-157 / TB-500 peptides | supplement | C | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Whole-body vibration therapy | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Fisetin (senolytic) Related guide | supplement | C | Meta-analysis/systematic review | 5 | 2026-10-30 |
| GLP-1 agonists (semaglutide) | drug | A | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Daily meditation/stress management | lifestyle | B | Meta-analysis/systematic review | 3 | 2026-10-30 |
| CGM-guided nutrition | lifestyle | B | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Acarbose (ITP longevity) | drug | C | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Epitalon + Pinealon peptides | supplement | C | Meta-analysis/systematic review | 7 | 2026-10-30 |
| Rapamycin + Acarbose combination (ITP) | drug | C | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Adequate protein intake (1.2-2g/kg) | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| NMN/NR (NAD+ precursors) Related guide | supplement | C | Meta-analysis/systematic review | 9 | 2026-10-30 |
| Canagliflozin (ITP longevity) | drug | C | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Vitamin D optimization | supplement | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Cold exposure (cold plunge) | lifestyle | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
| Rapamycin (experimental) | drug | C | Meta-analysis/systematic review | 10 | 2026-10-30 |
| 17-Alpha-Estradiol (ITP) | drug | C | Meta-analysis/systematic review | 4 | 2026-10-30 |
| Vitamin C + E supplementation | supplement | B | Meta-analysis/systematic review | 5 | 2026-10-30 |
Stacking Years (2026). Longevity supplement & intervention evidence grades 2026. https://www.stackingyears.com/data/longevity-supplement-evidence-grades-2026
Free to reuse with attribution under CC BY 4.0.