You’ve probably heard the story of the fountain of youth. It tells of a magical spring that grants long life and vitality when one drinks from it. Sadly, no such miracle to reverse or halt the natural aging process has been discovered as of yet.
However, there are five attainable daily habits that truly do promote long life: getting enough sleep, exercising regularly, limiting alcohol, never smoking, and maintaining a healthy weight through proper nutrition. If you’re not prioritizing these behaviors for the long haul, taking a supplement for longevity is likely a waste of time.
But there is good news for those who do prioritize their overall health. There’s no magic pill that will make you live longer, but the evidence does show that certain longevity supplements can help to reduce your risk of age-related disease and slow certain aging processes. Read on to learn about the best supplements for longevity and how they work.
Longevity supplements are supplements that promote healthy aging. Some do this by targeting systemic inflammation, a key factor in life-shortening conditions like cancer, diabetes, and heart disease. Others may prevent or reverse certain biochemical changes that occur with age, such as cellular damage, DNA mutations, and decreasing cellular energy.
Why Take Longevity Supplements?
Healthspan is a trendy phrase coined by longevity enthusiasts that refers to quality of life as we age. We can all agree that no one wants to spend their later years on earth confined to bed. Therefore, living as long as possible really isn’t the goal.
Instead, those who are interested in promoting a longer healthspan wish to extend the “period of life where good health prevails, free from the less desirable effects of natural aging.” That’s certainly something we can all get behind! But, how do we achieve this?
It starts with remembering that your body is an interconnected system. For example, what good is a healthy heart if your mental health or joint health are suffering? In truth, the best longevity supplement is to take care of yourself – your whole self – by following a healthy lifestyle.
We take longevity supplements to support that healthy lifestyle by inhibiting some of the natural aspects of the aging process. Particularly those that contribute to chronic disease or cause us to look and feel older.
10 Best Anti-Aging Longevity Supplements
Accumulated cellular damage caused by free radicals and inefficient cellular division are two of the leading causes of aging. The best way to slow these effects and promote healthy aging is with a healthy lifestyle that prioritizes proper nutrition.
Here are the top 10 longevity supplements for slowing certain aging processes and lowering the risk of age-related disease.
Encouraging a healthy inflammatory response is crucial for whole-body health as you age. Curcumin, a component of the spice turmeric, is an invaluable longevity supplement for inhibiting inflammatory factors that affect joint and organ health.
Curcumin is a potent antioxidant that offers powerful protective properties for cells. For example, curcumin activates proteins that help to promote longevity and delay cellular senescence, a process that accelerates aging and occurs when cells stop dividing.
Turmeric and curcumin have also been linked to a lower risk of cognitive decline, postponement of age-related disease, and the reduction of age-related symptoms. It combats cellular damage, a key component of increasing a healthy lifespan.
It’s important to know that curcumin is not easily absorbed by the body. You simply can’t get enough of it through diet to have much impact. Look for a supplement that is easily absorbed and contains enough active turmeric compounds to combat inflammation.
Popping a few garlic cloves every day may not be high on your priority list, but you might want to reconsider. It turns out that garlic – fresh or in supplement form – may lower your risk of death by protecting against heart disease and stroke.
Studies show that adults who take a garlic supplement each day could lower both their systolic and diastolic blood pressure. It may also reduce LDL cholesterol by as much as 10% after just two months of regular supplementation.
Always check with your doctor before taking a garlic supplement, especially if you take blood thinners. It can have an anti-coagulating effect, which may lead to excessive bleeding in some people.
EGCG, short for epigallocatechin gallate, is found naturally in green tea. This polyphenol compound offers impressive health benefits, including reducing the risk of heart disease and certain types of cancer and protecting against age-related diseases.
The longevity benefits of EGCG come from its ability to restore the mitochondrial function of cells and its ability to induce autophagy, a process by which the body recycles damaged cellular material to produce healthy new cells.
Green tea may also offer anti-aging benefits for the skin by protecting against UV damage and reducing hyperpigmentation. There’s also evidence to suggest that green tea may slow brain aging by reducing stress and activating nerve cells.
Of course, you can get more EGCG in your life by drinking green tea, but it’s also available in concentrated green tea extract supplements if you’re not a fan of tea.
4. Nicotinamide Mononucleotide (NMN)
Nicotinamide Mononucleotide, or NMN, is a derivative of vitamin B3. It’s a mouthful, but it’s definitely a longevity supplement to keep on your radar. NMN has been shown to triple the production of NAD, a vital substance involved in cellular energy production, DNA repair, and other processes that play a vital role in healthy longevity.
Human research is ongoing, but animal studies show promising potential for lowering the risk of several chronic diseases, including heart disease, obesity, diabetes, and Alzheimer’s disease. You can increase your intake of NMN by eating more edamame, avocado, cucumber, cabbage, and broccoli, or by taking a daily supplement.
Coenzyme Q10 is an antioxidant your body produces naturally. It plays a crucial role in the biological process that turns nutrition from food into ATP, the main compound that your cells use for energy. It also protects against cellular damage.
Although CoQ10 is most often mentioned in connection with heart health, it’s actually essential for all high-energy organs, including the skin, liver, kidneys, and brain. CoQ10 levels decrease naturally as we age, so adding a supplement is important for healthy longevity.
Supplementing CoQ10 and selenium together could slow physical and mental deterioration, reduce hospital visits, and improve quality of life. It benefits heart health by lowering blood pressure, preventing cholesterol buildup in the arteries, and reducing artery stiffness.
Collagen has been a hot topic among anti-aging enthusiasts in recent years, and with good reason. Production of this vital protein slows with age, leading to the acceleration of skin aging – fine lines, wrinkles, and sagging in particular.
Research suggests that collagen supplementation may help to maintain skin structure and reduce dryness, leading to a more youthful appearance. When combined with other skin-supporting ingredients, such as biotin, significant improvements in elasticity, hydration, and texture were reported.
Promising research also suggests that collagen may improve hair and nail growth. There are many different types of collagen supplements available, from capsules to powders and bone broth.
7. Vitamin D 3
Often overlooked, the value of the sunshine vitamin can’t be overstated. Most of us know that vitamin D3 is crucial for immunity and bone health, but the effects go much further than that. Vitamin D3 plays a key role in whole body health, potentially increasing longevity by reducing the risk of age-related disease.
Vitamin D3 is essential for cardiovascular function and has neuroprotective effects against cognitive diseases like Alzheimer’s. It’s also a powerful anti-aging vitamin for the skin, offering protection against UV damage.
Unfortunately, most Americans simply do not get enough Vitamin D. For most people, a supplement of 1,000 IU of vitamin D daily is beneficial, but you should consult with your healthcare provider first. Taking too much vitamin D could lead to a higher risk of bone fractures in seniors.
The joints, mind, and heart are typically the first things that come to mind when we think of overall health. But it’s important to remember that all of your body’s parts are made up of cells. And cells are susceptible to the aging process, just like the rest of your body.
L-ergothioneine is an amino acid that fights oxidation at the cellular level, potentially slowing down cellular aging. Unfortunately, ergothioneine levels decrease naturally as we age and our bodies can’t produce it on their own. However, it is abundant in certain foods, like white button mushrooms, and of course, available in supplement form.
Magnesium is a mineral that’s necessary for more than 300 different chemical processes in the human body, including energy production and DNA repair. Both of which are vital for healthy longevity.
But even more than that, magnesium deficiencies have been linked to chronic inflammation, stroke, high blood pressure, diabetes, heart disease, and even several types of cancer. And most of us don’t get enough of it.
Magnesium is abundant in foods like leafy greens, cruciferous vegetables, legumes, nuts, and seeds. But most of us don’t eat enough of these foods to keep magnesium levels where they need to be. If you’re one of those people, including magnesium in your daily supplement for older adults could promote a longer health span.
Crocin comes from saffron, meaning it’s pricey – but also worth considering. This yellow carotenoid offers some impressive benefits, including antidiabetes, antidepressant, anti-anxiety, and anti-cancer effects. It may also slow the progression of age-related cognitive decline.
The longevity effects of crocin come from its ability to protect against age-related nerve damage. It does this by inhibiting the production of AGEs (advanced glycation end products), which are compounds that contribute to various aging processes.
Crocin also reduces inflammation in the skin’s cells and protects against cellular damage caused by UV rays. The most cost-effective way to get crocin in your diet is to take a concentrated saffron supplement.
If you are someone who prioritizes a healthy lifestyle and living a long life, longevity supplements can give you a leg up in the fight against age-related disease and the natural aging process. While nothing can stop aging, combining a healthy lifestyle with targeted nutrition could be your secret to a longer health span.