Can the regular consumption of specific supplements have a magical effect on prolonging your lifespan? It’s a complex matter.
Kim Yawitz, R.D., further simplifies the matter by stating that the five crucial habits for long-term health and longevity, as indicated by a comprehensive study in 2013, include abstaining from smoking, staying at a healthy weight, moderating alcohol consumption, engaging in regular exercise, and ensuring a minimum of seven hours of sleep within a 24-hour period. Yawitz emphasizes that if these five behaviors are not consistently followed, then relying on supplements for longevity would be akin to using high-quality fuel for a rundown car with multiple tire punctures and a faulty clutch.
Yawitz emphasizes that no supplement alone can extend your lifespan. However, there is evidence suggesting that specific supplements may assist in promoting healthy aging, provided that you maintain a balanced diet, exercise regularly, and prioritize self-care.
In what way can supplements potentially contribute to the promotion of longevity?
Yawitz suggests that certain supplements are believed to have the ability to hinder or potentially reverse biochemical changes related to aging, such as cellular damage, reduced cellular energy, and DNA mutations. In addition, some supplements are aimed at addressing systemic inflammation, which plays a significant role in conditions that can shorten one’s life, like heart disease, diabetes, and cancer.
Supplements may not be a cure-all, but when combined with the mentioned five actions, the studies conducted on them appear to be optimistic.
When searching for supplements, it is important to remember some key guidelines. This is because the supplements industry lacks sufficient oversight, making it difficult to determine the validity of health claims on product labels. According to Yawitz, it is advisable to seek supplements that display a symbol indicating third-party testing, such as NSF or Informed Choice. She explains that this indicates the manufacturer has hired an independent laboratory to test the product for purity and to verify the accuracy of the nutrient information provided on the label.
Yawitz states that consulting with a doctor or pharmacist prior to beginning a supplement can be beneficial in avoiding potentially harmful drug interactions, especially if one is already taking prescription or over-the-counter medications.
Taking into consideration everything mentioned, let’s examine six supplements that professionals suggest might aid in promoting longevity, as long as they are combined with a healthy lifestyle.
Magnesium
Were you aware that not getting enough of this mineral can contribute to constipation, cravings, and headaches—and this is the case for 68 percent of people? Essentially, magnesium is commonly present in high-fiber foods such as dark leafy greens and seaweeds, as well as broccoli, squash, nuts, seeds, and legumes.
Yawitz explains that magnesium is necessary for over 300 chemical reactions in the body, such as DNA repair and energy production. She states that research has connected insufficient magnesium intake to higher chances of heart disease, high blood pressure, stroke, diabetes, inflammation, and certain types of cancer. Additionally, she suggests that taking a supplement could potentially enhance lifespan, especially for the approximately 60 percent of adults who do not consume enough magnesium through their diets.
Garlic supplements
Are you not interested in adding a few cloves of garlic to your daily routine? Yawitz explains that a recent study has shown that consuming raw garlic daily is associated with a lower risk of death. However, if you dislike the taste of raw garlic or are concerned about developing bad breath, taking a garlic supplement may help protect against heart disease and stroke. In a study, individuals with high blood pressure who took garlic supplements every day on average saw a decrease of nine points in systolic blood pressure and six points in diastolic blood pressure. Another meta-analysis showed that adults who used garlic supplements for two months experienced a 10 percent decrease in LDL (‘bad’) and total cholesterol.
It is important to note that according to Yawitz, garlic supplements can have an anticoagulant effect. Therefore, if taken with a prescription blood thinner, it could result in excessive bleeding. Another factor to consider is that enteric-coated garlic capsules may not be well-absorbed, as stated by Yawitz. As a result, she often suggests non-enteric coated pills or garlic extract powder for those wanting to try a supplement. Adding some minced garlic cloves to your vinaigrette is also a good idea.
Nicotinamide mononucleotide (NMN)
While it may be difficult to say, it is potentially beneficial to consider adding Nicotinamide mononucleotide (NMN) as a supplement. NMN is derived from vitamin B3 and has gained popularity as a supplement. According to Yawitz, supplementing with NMN can increase the production of NAD+ by three times. NAD+ is a substance that plays a role in DNA repair, cellular energy production, and other essential processes for maintaining healthy aging.
It is important to note that there is limited research on the effects of this substance on humans. However, studies on animals indicate that NMN supplements may possibly reduce the risk of various chronic illnesses such as Alzheimer’s Disease, diabetes, obesity, heart disease, and others. According to the Washington University School of Medicine in St. Louis, foods like edamame, broccoli, cabbage, cucumber, and avocado are natural sources of NMN.
Vitamin D
The sunshine vitamin is a supplement that you should think about including in your daily routine. It can be obtained by exposing yourself to sunlight or by consuming certain foods like salmon, swordfish, fortified orange juice, dairy milks, and plant-based milks. According to Amy Gorin, M.S., R.D.N., in Stamford, CT, this nutrient is considered a public health concern because most Americans do not consume enough of it, based on the 2020-2025 Dietary Guidelines for Americans.
Gorin emphasizes the significance of the nutrient for bone health, immunity, and other aspects. She suggests that a daily intake of 1,000 IU through supplements can be advantageous in most cases, but there are scenarios, such as severe deficiency, where higher doses are necessary. As excessive consumption of vitamin D supplements is associated with adverse effects like increased elderly susceptibility to bone fractures, it is advisable to consult a reliable healthcare professional prior to altering supplement routines.
Selenium
Brittany Lubeck, M.S., R.D., consultant for Oh So Spotless, highlights the often overlooked potential of selenium as a supplement for supporting longevity. According to Lubeck, selenium is a trace-mineral with antioxidant effects that can help reduce the risk of common age-related diseases. However, due to its status as a trace-mineral, it is important to maintain selenium levels at a maintenance level in the body, as excessive amounts could be detrimental to longevity. To increase selenium intake in your diet, incorporate foods such as fish, eggs, turkey, whole grains, and dairy.
Zinc
Zinc is considered one of the key nutrients for men’s health as it plays various important roles in the body. It can be found in the prostate gland and other parts of the body. This essential trace mineral is involved in immune function, cell division, wound healing, and more. Additionally, it has an impact on testosterone levels, and a deficiency in zinc has been associated with low testosterone or hypogonadism. Studies suggest that taking zinc supplements can help regulate testosterone levels and also improve sexual competency and erectile dysfunction. Zinc is listed as one of the top 5 supplements to increase sex drive for this reason. Research also indicates that testosterone supplementation can counteract Immunosenescence, which refers to age-related changes in immune cells that may result in inflammation and increased susceptibility to infections. Life Extension’s findings highlight the critical role of zinc in maintaining prostate health and preventing tumor development. To maintain the body’s natural ratio of these minerals at 10:1, I recommend taking 20 mg of zinc along with 2 mg of copper as a supplement.
Biotin
Adding biotin, a B vitamin, to our routine is often advised for maintaining the health of our skin and hair. As we grow older, these attributes tend to diminish. Moreover, the desire for more radiance is something we all share. In his book called The Green Pharmacy Anti-Aging Prescriptions: Herbs, Foods, and Natural Formulas to Keep You Young, James A. Duke, PhD, proposes that men facing hair loss should consider taking biotin, as he has come across studies showing its potential in promoting hair regrowth. Healthline also suggests that supplementing with biotin might have the benefit of regulating blood sugar levels for individuals with type 2 diabetes.
Hyaluronic Acid
Hyaluronic acid, a clear fluid present in the skin, joints, and other body tissues, helps maintain moisture and flexibility. When there is a lack of synovial fluid in the joints, which includes hyaluronic acid, it can cause painful stiffness. Therefore, taking hyaluronic acid supplements may help alleviate these symptoms. A 2016 data review analyzing clinical trials on hyaluronic acid’s effects on knee pain revealed that it offers some potential for treating and preventing severe conditions in individuals with osteoarthritis and mild knee pain. Due to its excellent moisture-retaining properties, hyaluronic acid is also a popular ingredient in skin care products. Using it topically can plump up the skin and reduce the appearance of wrinkles. A study demonstrated that formulations containing 0.1% hyaluronic acid significantly enhanced elasticity and hydration after 60 days of use, compared to a placebo.
Flavonoids
Phytonutrients found in fruits and vegetables are praised for their antioxidant and anti-inflammatory properties. They can lower the risk of heart disease and other chronic health issues, and may prevent weight gain that often occurs with aging. Dr. Mercola explains that it is possible to avoid the “middle-aged spread”, referring to a study of 124,000 individuals where those with the highest intake of flavonoids gained the least weight as they got older. He also highlights that flavonoids can help reduce erectile dysfunction, citing a 20-year study from Harvard University showing that men who consumed flavonoid-rich foods three times a week experienced less erectile dysfunction as they aged. Good sources of flavonoids include tea, citrus fruits, berries, and many green and red vegetables.
Turmeric
Turmeric is a widely-used supplement due to its content of curcumin, an active constituent known for its powerful anti-inflammatory and antioxidant properties. Specifically, turmeric has been found to be helpful in alleviating symptoms of arthritis, which commonly affects individuals as they age. An Italian study focusing on patients with osteoarthritis in one or both knees demonstrated that those who consumed a turmeric formulation for a period of 90 days experienced a significant reduction of 58 percent in overall pain and stiffness compared to the control group. Additionally, these participants were able to minimize their reliance on painkillers, such as aspirin and ibuprofen, by 63 percent in comparison to patients solely using conventional medical therapy. Moreover, turmeric is steadily gaining recognition as a topical ingredient for anti-aging purposes. Two separate split-face studies revealed that the application of a moisturizer containing turmeric extract noticeably improved the appearance of fine lines, wrinkles, and age spots.
CoQ10
The antioxidant has shown to be especially advantageous for enhancing the look of skin that is aging. In Japan, a clinical trial discovered that adults who consumed CoQ10 experienced a decrease in wrinkles, and in 2016, a study found a link between consuming 150 mg of CoQ10 for 12 weeks and decreased wrinkles around the eyes and mouth when compared to a placebo.
Vitamin C
In addition to being an antioxidant, vitamin C aids in the production of collagen in your body. It has the ability to shield against and repair damage caused by the sun, resulting in a more even and radiant skin tone. According to a study, individuals who used a vitamin C solution topically for 12 weeks witnessed a decrease in the appearance of fine lines and wrinkles. Further research suggests that it may also have the potential to diminish age spots.
Glucosamine
Extracted from shellfish like crab and lobster, this substance, which is commonly used to treat arthritis and other joint problems, also exhibits potential in being a wrinkle fighter. It has the ability to aid in the repair of sun damage and research indicates that it enhances collagen production.
Vitamin E
At a cellular level, Vitamin E acts as a powerful antioxidant that safeguards the skin from harm caused by free radicals. Due to its ability to prevent UVB damage, it is commonly included in sunscreens. A research study carried out on hairless mice demonstrated that both dietary and topical application of Vitamin E effectively shielded the skin from initial damage caused by ultraviolet radiation. Notably, Vitamin E works synergistically with Vitamin C, enhancing its effectiveness.
Collagen
The collagen in your skin decreases as you age, which can cause sagging, wrinkles, and other problems. Studies have indicated that consuming collagen can be beneficial. In a particular research, taking oral collagen peptide supplements resulted in a noticeable improvement in skin hydration and collagen density, as well as other anti-aging benefits. Collagen not only promotes healthy skin and joints, but it may also have a preventive effect on Alzheimer’s disease. Recent findings propose that a specific type of collagen, collagen VI, can shield brain cells from amyloid-beta (Aβ) proteins related to the illness.
Fish Oil
Fish oil, containing omega-3 fatty acids EPA and DHA, enhances blood flow, resulting in improved vitality by rejuvenating skin and hair. Moreover, it lessens inflammation, which is a cause of various age-related illnesses, including brain aging. Furthermore, fish oil has the added advantage of enhancing mood and reducing levels of harmful LDL cholesterol. It is generally recommended to consume a dosage of 2000 mg, but it is advisable to consult your doctor for the most suitable dosage for your needs.