Magazine | Top longevity supplements to support a longer life

Top longevity supplements to support a longer life

Adaptogens Omega-3 Fatty Acids Vitamins
Written by 7 min read
Top longevity supplements to support a longer life

Longevity, the pursuit of living a long and healthy life, is a goal many people strive for. Beyond lifestyle factors such as diet, exercise, and stress management, supplements can also play a role. But which supplements are actually effective, and what does scientific research say about them? In this article, we'll delve into various types of supplements, evaluate their potential benefits and risks, and explain the scientific foundations.

What are supplements?

Supplements are products that contain vitamins, minerals, herbs, amino acids, or other bioactive substances and are intended to supplement the diet. They come in various forms, including tablets, capsules, powders, and liquids. Often, they are marketed as a way to fill nutritional gaps and improve overall quality of life.

Scientific foundations and mechanisms

The following overview covers various supplements and their mechanisms that could potentially contribute to longevity:

1) Antioxidants 

Antioxidants are substances that prevent or repair oxidative damage caused by free radicals. Oxidative stress is a major factor in aging and the development of chronic diseases.

Key antioxidants

  • Vitamin C: This water-soluble vitamin has antioxidant properties and supports the immune system. According to a study by Carr and Frei (1999), vitamin C can help reduce oxidative stress.
  • Vitamin E: A fat-soluble antioxidant that protects cell membranes. The study by Traber and Stevens (2011) shows that vitamin E can minimize cell damage from free radicals.
  • Coenzyme Q10 (CoQ10): This molecule plays a key role in energy production and has strong antioxidant properties. The study by Crane (2001) highlights the benefits of CoQ10 for cellular energy and antioxidant protection.

2) Omega-3 fatty acids 

Omega-3 fatty acids are polyunsaturated fats that reduce inflammation and promote heart health.

Key Sources and Studies

  • EPA and DHA: These long-chain omega-3 fatty acids from fish oil have anti-inflammatory properties and can improve heart health. A meta-analysis by Mozaffarian and Rimm (2006) shows that regular fish oil intake can significantly reduce the risk of cardiovascular diseases.
  • ALA: A short-chain omega-3 fatty acid found in plant sources like flaxseed and chia seeds. A study by Pan et al. (2012) shows that ALA also has anti-inflammatory effects and can reduce the risk of heart disease.

3) Vitamins and minerals 

Vitamins and minerals are essential nutrients necessary for numerous biological functions.

Key vitamins and minerals

  • Vitamin D: This vitamin is crucial for bone health and the immune system. The study by Holick (2007) shows that vitamin D deficiency is associated with a higher risk of various chronic diseases.
  • Magnesium: A mineral important for muscle function, nerve transmission, and energy production. According to a study by Swaminathan (2003), adequate magnesium intake can improve insulin sensitivity and reduce the risk of type 2 diabetes.
  • Zinc: An essential trace element for the immune system and DNA synthesis. Studies have shown that zinc positively affects immune function and wound healing (Prasad, 2008).

4) Adaptogens 

Adaptogens are plant-based substances that help the body manage stress and promote homeostasis.

Key Adaptogens and Studies

  • Ashwagandha: This herb is used in Ayurvedic medicine for its stress-reducing properties. A study by Chandrasekhar et al. (2012) shows that Ashwagandha can lower cortisol levels.
  • Rhodiola Rosea: Known for its anti-fatigue and stress-reducing effects. The study by Panossian et al. (2010) emphasizes the benefits of Rhodiola Rosea in improving mental and physical performance.
  • Ginseng: Another prominent adaptogen that can enhance stress tolerance and physical endurance. Studies have shown that ginseng can improve mental and physical performance (Reay et al., 2005).

5) Polyphenols 

Polyphenols are powerful antioxidants found in plants that have anti-inflammatory and antiviral properties.

Key Polyphenols and Studies

  • Resveratrol: A polyphenol found in red wine and grapes, linked to extended lifespan. A study by Baur et al. (2006) shows that resveratrol can extend the lifespan of mice and have positive effects on mitochondrial function.
  • Curcumin: The active component of turmeric with potent anti-inflammatory and antioxidant properties. The study by Aggarwal et al. (2007) highlights that curcumin can help in the prevention and treatment of a variety of inflammatory diseases.
  • EGCG (Epigallocatechin gallate): A potent antioxidant found in green tea with anti-inflammatory properties. Studies have shown that EGCG can reduce the risk of various chronic diseases (Bettuzzi et al., 2006).

6) Probiotics 

Probiotics are living microorganisms that promote gut health by supporting the microbial balance in the intestines.

Key Probiotics and Studies

  • Lactobacillus and Bifidobacterium: These bacterial strains are commonly found in probiotic supplements. A study by Sanders et al. (2013) shows that probiotics can improve gut health and strengthen the immune system.
  • Synbiotics: Combination of probiotics and prebiotics that work synergistically to promote gut health. The study by Markowiak and Śliżewska (2017) emphasizes the benefits of synbiotics in improving gut flora and overall health.

7) NAD+ (Nicotinamide Adenine Dinucleotide) 

NAD+ is a coenzyme that plays a central role in energy metabolism and cellular repair. It is essential for the function of enzymes called sirtuins, which are involved in regulating longevity.

Key Sources and Studies

  • NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside): These precursors to NAD+ can boost NAD+ levels in the body. A study by Mills et al. (2016) showed that NMN supplementation can delay aging-related symptoms in mice.
  • Increasing Cellular Energy: NAD+ contributes to ATP production, which is essential for cellular processes. A study by Yoshino et al. (2011) showed that increasing NAD+ levels improves mitochondrial function and insulin sensitivity.

8) Amino acids 

Amino acids are the building blocks of proteins and play a crucial role in many biological processes, including muscle protein synthesis and energy metabolism.

Key Amino Acids and Studies

  • Leucine: This essential amino acid is known for its role in muscle protein synthesis. A study by Wilkinson et al. (2013) showed that leucine can promote muscle regeneration and growth.
  • Glutamine: A non-essential amino acid important for gut health and the immune system. Studies have shown that glutamine can improve gut barrier function and support recovery after intense training (Wang et al., 2015).

9) Selenium

Selenium is an essential trace element that supports antioxidant enzymes like glutathione peroxidase, which protect against oxidative stress.

Key Sources and Studies

  • Dietary Sources: Selenium can be found in nuts (especially Brazil nuts), seafood, and meat.
  • Studies: A study by Rayman (2012) shows that adequate selenium intake is associated with better immune function and lower mortality rates.

10) Alpha-Lipoic Acid (ALA) 

Alpha-lipoic acid is a fatty acid-like compound that is both water- and fat-soluble and has strong antioxidant properties.

Key Sources and Studies

  • Effects: ALA can regenerate other antioxidants such as vitamins C and E and improve mitochondrial function.
  • Studies: A study by Shay et al. (2009) shows that ALA has the potential to reduce oxidative stress and improve insulin sensitivity.

Risks and considerations

While many supplements offer potential benefits, it is important to be aware of the risks. Some supplements can interact with medications or be toxic in high doses. For example, excessive amounts of fat-soluble vitamins (like vitamins A and E) can be toxic. Therefore, it is recommended to consult with a healthcare provider or nutritionist before starting any new supplements.

Future of supplement research

Research into the benefits of supplements for longevity is a dynamic and growing field. New discoveries and scientific breakthroughs can lead to a better understanding of the mechanisms by which these products work. In future articles, we will delve deeper into the specific benefits of individual supplements and present the latest scientific findings on how they can promote longevity.

Conclusion

Supplements can make an important contribution to promoting longevity by reducing inflammation, providing antioxidant protection, and supporting overall health. However, it is essential to rely on scientifically validated products and maintain a balanced diet and healthy lifestyle. In future articles, we will explore specific supplements and their particular benefits for longevity in more detail.

Published: December 19th, 2024 · Updated: February 3rd, 2025

References

1. Aggarwal, B. B., et al. (2007). Curcumin: The Indian solid gold. Advances in experimental medicine and biology, 595, 1-75.
2. Baur, J. A., et al. (2006). Resveratrol improves health and survival of mice on a high-calorie diet. Nature, 444(7117), 337-342.
3. Bettuzzi, S., et al. (2006). Chemoprevention of human prostate cancer by oral administration of green tea catechins in volunteers with high-grade prostate intraepithelial neoplasia: a preliminary report from a one-year proof-of-principle study. 1234-1240.
4. Carr, A., & Frei, B. (1999). Does vitamin C act as a pro-oxidant under physiological conditions? The FASEB Journal, 13(9), 1007-1024.
5. Chandrasekhar, K., et al. (2012). Randomized double-blind, placebo-controlled study of efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress & anxiety. 255-262.
6. Crane, F. L. (2001). Biochemical functions of coenzyme Q10. Journal of the American College of Nutrition, 20(6), 591-598.
7. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
8. Mills, K. F., et al. (2016). Long-term administration of nicotinamide mononucleotide mitigates age-associated physiological decline in mice. Cell metabolism, 24(6), 795-806.
9. Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: Evaluating the risks and the benefits. JAMA, 296(15), 1885-1899.
10. Pan, A., et al. (2012). α-Linolenic acid, linoleic acid, and risk of cardiovascular disease: A systematic review and meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1262-1273.
11. Panossian, A., et al. (2010). Effects of rhodiola rosea L. extract on mental and physical performance and on certain neuroendocrine parameters. Phytomedicine, 17(7), 481-493.
12. Prasad, A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular medicine, 14, 353-357.
13. Rayman, M. P. (2012). Selenium and human health. The Lancet, 379(9822), 1256-1268.
14. Reay, J. L., et al. (2005). Effects of Panax ginseng, consuming glucose and the combination on cognitive performance and mood during sustained ‘mentally demanding’tasks. Physiology & behavior, 83(4), 617-629.
15. Sanders, M. E., et al. (2013). Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 10(11), 703-714.
16. Shay, K. P., et al. (2009). Alpha-lipoic acid as a dietary supplement: molecular mechanisms and therapeutic potential. Biochimica et Biophysica Acta (BBA)-General Subjects, 1790(10), 1149-1160.
17. Swaminathan, R. (2003). Magnesium metabolism and its disorders. The Clinical Biochemist Reviews, 24(2), 47-66.
18. Traber, M. G., & Stevens, J. F. (2011). Vitamins C and E: beneficial effects from a mechanistic perspective. Free Radical Biology and Medicine, 51(5), 1000-1013.
19. Wang, Y., et al. (2015). Glutamine enhances tight junction protein expression in intestinal porcine epithelial cells via the upregulation of yes-associated protein (YAP). Nutrition research, 35(10), 906-914.
20. Wilkinson, D. J., et al. (2013). Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism. The Journal of Physiology, 591(11), 2911-2923.
21. Yoshino, J., et al. (2011). Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet-and age-induced diabetes in mice. Cell metabolism, 14(4), 528-536.

Author:

As a Doctor for Cardiology, Sports and Preventive Medicine, and as an entrepreneur, my mission is to improve health and well-being sustainably for longer, happier lives. At PreventicsOne, I use advanced diagnostics for early disease detection. As Team Doctor at ROWE Racing (GT3), I blend my passion for motorsport with medical expertise to enhance team performance and well-being. With Dogscan, I aim to revolutionize lung cancer detection through the incredible scent capabilities of dogs.

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“All disease begins in the gut.” – Hippocrates (ca. 460–370 BC)[1]Centuries before microscopes existed, Hippocrates and later Paracelsus intuited that our digestive tract is inseparable from health. Today these ancient observations resonate with modern data. Books such as “Darm mit Charme” (in English Gut: The Inside Story of Our Body's Most Underrated Organ from Guilia Enders) popularized the idea of gut health in mainstream culture, and scientific interest exploded into what some now call the microbiome cosmos - the trillions of microbes that coexist within us. In this article we explore what the human gut microbiome is, why it matters, what a microbiome analysis can and cannot tell you, and how emerging tools like artificial intelligence (AI) and community‑based reference ranges are changing the landscape of personalized health.Meet your gut microbiomeThe human body contains far more microbial passengers than most people realize. Estimates suggest that the gut harbors more than a thousand microbial species and approximately one hundred trillion microbes[1]. These microorganisms - bacteria, archaea, viruses, fungi, phages and more - carry about 150 times more genes than the entire human genome[1]. Collectively, they weigh roughly 1 up to 2.5 kilograms and are sometimes described as a “vital organ” because they communicate with our nervous, endocrine and immune systems through neural, hormonal and metabolic pathways[1].Why does the microbiome matter?Your gut microbes assist with digestion, produce vitamins and bioactive compounds, train your immune system and even influence mood. A diverse, balanced community, called eubiosis, supports metabolism, barrier integrity, inflammation control and energy balance[1]. Disrupting this community, a state called dysbiosis, can contribute to wide‑ranging diseases. Research links dysbiosis to anxiety, depression, hypertension, cardiovascular disease, obesity, diabetes, inflammatory bowel disease and cancer[1]. Microbial metabolites and immune interactions appear to play key roles in these associations[1], though cause‑and‑effect mechanisms are not yet fully understood.Diversity, diet and individualityEach person’s microbiome is unique as distinct as a fingerprint. A Stanford study following 86 people over six years found that the bacteria most specific to an individual were also the most stable. This uniqueness means there is no single “gold‑standard” healthy microbiome[2]. Instead, diversity and stability appear more important than matching a predefined template. Diet is one of the strongest modulators of microbial composition; plant‑based fibers feed beneficial microbes, while ultra‑processed foods and frequent antibiotics can reduce diversity and encourage less desirable species. Geographic, age‑related and lifestyle factors also shape our internal ecosystem.What can a microbiome analysis reveal?With so much interest in the microbiome, a new business has emerged offering at‑home stool tests and “insight reports.” Advanced sequencing can identify bacterial taxa and estimate their abundance. Depending on the methodology, a test can provide information about:Digestive efficiency and nutrient metabolism. Some bacteria specialize in fermenting fiber or producing short‑chain fatty acids, while others degrade proteins and bile acids. Their relative proportions may reflect how effectively your gut extracts nutrients.Markers of inflammation or immune activation. Certain microbes are associated with increased intestinal inflammation or a leaky gut. Patterns might hint at underlying inflammatory bowel disease or food sensitivities.Metabolic health signals. Analyses can correlate microbial patterns with metabolic traits (e.g., insulin resistance, weight gain or lipid profiles) to inform personalized diet advice.Pathogens and dysbiosis. Tests can detect overgrowth of potentially harmful bacteria or parasites and flag extreme imbalances.These insights sound powerful, and recent advances are making them more reliable. Sequencing costs have plummeted, and validated laboratory protocols coupled with computational pipelines have dramatically improved our ability to characterize the gut microbiome. Large collaborations such as the Microbiome Quality Control project showed that when laboratories follow the same protocol they can independently reproduce very similar results on the same sample[9]. In other words, consistency is no longer a wish, it is achievable when good practices are followed. Regulatory bodies have begun to recognize this progress. 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Microencapsulation can also mask unpleasant tastes and allow incorporation into various foods[7]. However, more is not always better. A review on probiotic safety warns that long‑term colonization could displace beneficial native microbes or alter microbiome structure[8]. Therefore, probiotic supplements should be used as short courses or monthly boosts, not permanent crutches. Look for products with clinically studied strains (e.g., Lacticaseibacillus rhamnosus or Bifidobacterium longum) and at least one to ten billion colony‑forming units (CFUs). Combine them with prebiotic fibres (found in chicory root, onions, garlic, Jerusalem artichokes and green bananas) to nourish both the supplement and your existing microbes.The three pillars of microbiome careNo single pill or test will magically fix your gut. A comprehensive approach involves three pillars:High‑quality analysis: Choose labs specializing in microbiomes that use validated protocols and are transparent about their methods. 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Rooted – The Healing Wisdom of Your Space
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