In today's world, many people are seeking ways to support their overall health as they age. Longevity supplements are a potential solution to promote healthy aging and quality of life. There’s not much we can do about our biological age, but we can take control of our aging process.
Increase your lifespan with these 20 powerful longevity supplements.
By taking action in our youth and into our middle-age years, we can prevent many chronic diseases. It may be as simple as scouting the supplement aisle for some longevity boosters aka longevity supplements.
Here we share our top 20 longevity supplements, that will keep you feeling good and living longer. If you have mortality on your mind, keep reading.
What Is Longevity?
Longevity is not just about extending lifespan but also about promoting overall well-being as we age. This can involve various practices such as healthy eating, regular exercise, stress management, and the use of specific supplements or treatments. These supplements are not just about adding years to your life but about adding life to your years.
What Are Longevity Supplements?
Longevity supplements are a subset of dietary supplements. They are intended to support health and well-being as we age. They often contain a variety of vitamins, minerals, and antioxidants. Longevity supplements may also contain other compounds believed to promote healthy aging.
20 Longevity Supplements to Add to Your Diet
Before you start any new supplement, it's crucial to consult with a healthcare professional. Their guidance can ensure that the supplements you choose are safe and suitable for your needs. In no particular order, here are our top longevity supplements to consider adding to your routine:
1. NAD
NAD is short for nicotinamide adenine dinucleotide. It is a coenzyme found in cells and is essential for the functioning of many enzymes in the body. It also plays a key role in metabolism. NAD involves energy production, DNA repair, cellular health, and cell signaling. NAD levels decline with age. This decline is associated with the onset of Alzheimer’s disease. As a longevity supplement, it is touted for its potential anti-aging properties and role in supporting overall health and well-being.
2. Theanine
Theanine is an amino acid known for its calming and relaxing effects without causing drowsiness. It is also often associated with support for longevity. One study showed that theanine may enhance memory and executive function. Another study found that it helps prevent oxidative stress and inflammation.
3. Taurine
Taurine is an amino acid that is naturally found in the body. A taurine deficiency can impact the cardiovascular system, skeletal muscle development and function, the central nervous system, and eye health. Taurine supplements may support longevity and overall health. A research paper published in June 2023 found that taurine increased the lifespan and health of animals by 10 percent.
4. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant our body makes that generates energy within our cells. Levels decline as we age. It is found in certain foods and is often taken as a longevity supplement. Research shows that CoQ10 supplements may reduce oxidative stress. A study published in 2021 found that supplements may also benefit cardiovascular health.
5. Collagen
Collagen, a protein found in our skin, decreases with age. Adding some back into your diet as a longevity supplement may counteract the decline.
A study in Nutrients in 2019 saw improved skin hydration and elasticity in women over 35 who took 2.5 grams of collagen a day for 12 weeks. A review published in Experimental and Therapeutic Medicine in 2020 concluded that “daily consumption of hydrolyzed collagen in different doses, from different sources can bring many benefits for the human body from relieving joint pain to improving skin health.”
However, more evidence is needed to support collagen as a longevity supplement. Much of the current research available is funded by collagen supplement companies.
6. Curcumin
Curcumin is a compound that has been used for centuries for its potential health benefits. It is known for its anti-inflammatory and antioxidant properties.
Curcumin has been studied as a potential longevity supplement. It plays a potential role in supporting joint health, immune function, and overall well-being. Some research suggests that curcumin may support brain health and cognitive function. All of the above are important factors in promoting longevity.
7. Vitamin C
Vitamin C is a water-soluble vitamin essential for the growth, development, and repair of body tissues. It helps the body form and maintain bones, blood vessels, and skin.
Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals. It is associated with these antioxidant properties as a longevity supplement and its role in supporting the immune system and overall health.
Vitamin C helps protect the body from oxidative stress, which can contribute to aging and various age-related diseases. It is also essential for the production of collagen. A study found that higher levels of vitamin C in the blood are associated with better memory in older adults. Another study found it can improve immune function in older adults as well.
8. Creatine
Creatine is a natural compound key to energy metabolism. It is particularly helpful in high-intensity, short-duration activities.
The body produces it and can also obtain it through food sources such as red meat and fish. Many people believe that creatine may have benefits as a longevity supplement. Research suggests that creatine may benefit cognitive function and neurological health. There is also evidence that it may protect against neurodegenerative diseases.
9. Vitamin D
Vitamin D is a fat-soluble vitamin. It's produced by our bodies naturally through sunlight exposure, or through the consumption of certain foods or dietary supplements.
Appropriate vitamin D levels are essential for health. The vitamin maintains the health of bones and teeth, supports the immune system, and regulates cell growth. Vitamin D deficiency is a common condition. It results from inadequate exposure to sunlight, limited dietary intake, or poor absorption.
Vitamin D supplementation can help counteract deficiency and promote longevity. Research shows it slows aging and prevents age-related diseases associated with vitamin D deficiency.
10. Magnesium
Magnesium is a mineral that plays an essential role in the body's function. It supports muscles, nerve function, energy production, and strong bones.
Magnesium also helps regulate blood sugar levels and supports the immune system. Magnesium supplements may contribute to promoting longevity by supporting these functions. A study published in Nutrients in 2021 found that maintaining magnesium levels may prevent oxidative stress and age-related chronic conditions.
11. Calcium
Calcium is an essential mineral for longevity. It is vital for the formation and maintenance of strong bones and teeth.
It also helps with muscle function, nerve transmission, and hormonal secretion. Calcium helps to maintain a regular heartbeat as well. Sufficient calcium intake is important to prevent conditions such as osteoporosis.
12. Vitamin K
Vitamin K is a fat-soluble vitamin. It contributes to bone health by assisting in the regulation of calcium. It also contributes to heart health and may be associated with longevity. A randomized controlled trial found that an increased intake of vitamin K is associated with a reduced risk of all-cause mortality.
13. Probiotics
Probiotics are live microorganisms intended to have health benefits when consumed. They are commonly known as "good" or "friendly" bacteria.
Probiotics are found in some foods and are available as dietary supplements. They promote gut health, support digestive health, and boost the immune system.
Probiotics are becoming popular for their potential role in promoting longevity. Research suggests they help support a healthy immune system and improve digestive function. They are also linked to reducing inflammation and supporting heart health.
All are critical roles in the body, and poor gut health can have a significant impact on longevity.
14. Omega-3s
Omega-3 supplements contain various forms of omega-3 fatty acids, such as EPA and DHA.
These fatty acids are commonly found in fish oil and certain plant sources. They are often taken to support heart health, brain function, and overall wellness. They are considered beneficial for their anti-inflammatory properties. They may help with conditions such as high triglycerides and arthritis. Higher levels of Omega-3s in the blood are linked with longevity.
15. Multivitamins
A multivitamin supplement contains a combination of vitamins and minerals. It often includes essential nutrients like vitamins A, C, D, E, and K, as well as B vitamins and minerals like calcium, magnesium, zinc, and others.
While recent research does not fully support a link between multivitamins and longevity, daily multivitamins provide a convenient way to ensure you receive a range of essential nutrients that may be lacking in your diet.
16. Resveratrol
Resveratrol is a natural compound found in red grapes and red wine. It is known for its potential health benefits, especially its antioxidant properties.
Resveratrol may have anti-inflammatory and heart-protective effects. It has also been linked to potential anti-aging and cancer-fighting properties. A study published in 2017 found that resveratrol supplements may be a powerful anti-aging therapy and help promote longevity.
17. EGCG
EGCG (epigallocatechin gallate) is a natural antioxidant found in green tea. It has been studied for its potential health benefits. These include its potential role in supporting heart health and metabolism. The authors of a study published in Medical Science Monitor in 2020 believe it may work as a longevity supplement by inducing autophagy. A separate review published in Molecules in 2021 suggests it may mitigate brain aging by reducing stress.
18. Vitamin E
Vitamin E is a fat-soluble vitamin. It is important for immune function, skin health, and cell regeneration.
Vitamin E may contribute to longevity due to its antioxidant properties. It helps protect cells from damage caused by free radicals. Free radicals can play a role in aging and various age-related diseases. Research published in 2018 suggested that older adults need more vitamin E than younger adults to support healthy aging.
19. Chondroitin and Glucosamine
Chondroitin sulfate is a natural compound found in the cartilage around joints. It is often taken as a longevity supplement to support joint health. It can help reduce pain and inflammation associated with osteoarthritis.
Chondroitin sulfate may help with joint lubrication and shock absorption. It also slows down the breakdown of cartilage. Many people use it in combination with glucosamine for joint health support. Glucosamine sulfate is also found in the body and is known to help form and repair cartilage. Glucosamine sulfate is believed to aid in the maintenance of joint mobility and flexibility. It may also help reduce joint pain and inflammation. Both are linked with being beneficial for mortality.
20. Glycine
Glycine is an amino acid used to build proteins in the body. It's a component of collagen, the most abundant protein in the human body. It is involved in numerous vital functions in the body. It plays a role in the central nervous system and helps transmit signals in the brain. Research suggests that supplementing with glycine can help prevent degenerative diseases like osteoporosis and may help with memory.
Summary
Many longevity supplements may be worth adding to your supplement regimens. However, it’s always best to consult your physician before adding supplements to your routine. A longevity doctor can also help you choose the right supplements for you. A myPrimalCoach is here to help you plan a healthy diet and make healthy lifestyle choices, including exercise and sleep.
