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 Ali Boukllouâ 7 min read
Top Longevity Supplements to Support a Longer Life

Introduction

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: January 2nd, 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.
Ali Boukllouâ

Author: Ali Boukllouâ

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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Introduction Longevity is the ultimate goal for those seeking a longer, healthier, and more fulfilling life. While factors like diet, exercise, and stress management are crucial, the regulation of insulin levels and insulin resistance also play a significant role. But why is this so important, and how can we influence it? This article delves into the scientific foundations of insulin and insulin resistance, explores their impacts on health, and offers practical tips for reducing insulin resistance. What are Insulin and Insulin Resistance? Insulin is a hormone produced in the pancreas that is essential for regulating blood sugar levels. It helps cells in muscles, fat, and the liver absorb glucose from the blood to use as energy or store as glycogen. Insulin plays a crucial role in carbohydrate, fat, and protein metabolism. Insulin resistance occurs when cells in muscles, fat, and the liver do not respond well to insulin, leading to elevated blood sugar levels. This prompts the pancreas to produce more insulin to compensate. Over time, this can result in hyperinsulinemia (excessively high insulin levels) and eventually type 2 diabetes mellitus, heart disease, and other metabolic disorders. Scientific Foundations and Mechanisms 1. Insulin and Glucose Homeostasis Mechanism: Insulin regulates blood sugar levels by promoting the transport of glucose into cells. In insulin resistance, however, cells respond poorly to insulin, causing glucose to remain in the blood. This leads to chronically elevated blood sugar levels, which can promote inflammation and oxidative stress. Study: According to DeFronzo et al. (2009), insulin resistance is not just a precursor to type 2 diabetes mellitus, but also a central factor in the development of cardiometabolic diseases like hypertension and atherosclerosis. 2. Insulin and Fat Storage Mechanism: Insulin promotes fat storage by inhibiting fat breakdown (lipolysis) and stimulating fat synthesis (lipogenesis). Elevated insulin levels, which are common in insulin resistance, can thus lead to increased fat storage, particularly in the abdominal area. Study: A study by Weiss et al. (2016) showed that insulin resistance and hyperinsulinemia are both causes and consequences of obesity, which in turn increases the risk for cardiovascular diseases. 3. Insulin and Cellular Aging Mechanism: Chronically high insulin levels and insulin resistance can accelerate cellular aging by reducing the activity of telomerase (the enzyme that protects telomeres) and increasing oxidative stress. This can lead to accelerated aging of cells. Study: Research by Qin et al. (2016) indicates that insulin resistance and elevated insulin levels promote cellular aging through increased cell damage and age-related degeneration. Insulin Resistance and Chronic Diseases Insulin resistance is directly related to a variety of chronic diseases that can significantly impair quality of life and lifespan. 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Obesity Elevated insulin levels favor fat storage, leading to obesity and further metabolic disturbances. Study: Eckel et al. (2005) demonstrate that insulin resistance is both a cause and a consequence of obesity, creating a vicious cycle that is hard to break.  4. Neurodegenerative Diseases Recent research suggests that insulin resistance can also increase the risk for neurodegenerative diseases like Alzheimer’s. Study: A study by Craft et al. (2012) shows that insulin resistance and hyperinsulinemia significantly increase the risk for cognitive impairment and Alzheimer’s disease. Practical Tips for Reducing Insulin Resistance  The good news is that insulin resistance can be reduced through specific lifestyle changes and dietary strategies. Here are some scientifically supported approaches: 1. Diet Low-Carb or Ketogenic Diet: A low-carb diet can help lower insulin levels and improve insulin sensitivity. 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(2004) showed that strength training significantly improves insulin sensitivity in patients with type 2 diabetes mellitus. Aerobic Exercise: Aerobic activities such as running, cycling, or swimming improve insulin sensitivity and help regulate blood sugar levels. Study: Ross et al. (2000) found that regular aerobic exercise improves insulin sensitivity in overweight and obese adults. A 30-minute walk after meals could be a practical recommendation. 3. Weight Management Weight Reduction: Even moderate weight loss can significantly improve insulin sensitivity and reduce the risk of type 2 diabetes mellitus. Study: Knowler et al. (2002) showed that a weight reduction of just 7% of body weight lowered the risk of developing type 2 diabetes mellitus by 58%. Regular monitoring of BMI and waist circumference can be helpful.  4. 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Why VO2max Is the Ultimate Longevity Marker You Need to Track
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8 min read

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IntroductionLongevity, or the art and science of living a long life, has gained increasing attention in recent years. A key component often discussed in this context is maximal oxygen uptake or VO2max. But what exactly is VO2max, and why is it so crucial to our health and longevity? In this article, we will delve into these questions, present scientific evidence, and highlight practical applications.What is VO2max?VO2max, or maximal oxygen uptake, measures the maximum amount of oxygen the body can take in and use during intense physical exertion. It is often considered one of the best indicators of cardiovascular fitness. Simply put, the higher your VO2max, the better your body's ability to use oxygen, which indicates more efficient heart and lung function.VO2max is measured in millilitres of oxygen per minute per kilogram of body weight (ml/kg/min). This value indicates how well the cardiovascular system and muscles collaborate during intense exercise to transport and utilize oxygen.Scientific FoundationsVO2max is frequently referred to as the "gold standard" of cardiovascular fitness. According to a study by Blair et al. (1989), a high VO2max is associated with a lower mortality rate. The body's ability to efficiently use oxygen not only enhances athletic performance but also boosts overall health and longevity.Metabolic Foundations of VO2maxVO2max measures the maximum rate at which the body can transport and use oxygen from the lungs to the muscles for energy production. This involves a complex interaction between the cardiovascular, respiratory, and muscular systems.Cardiovascular System: The heart pumps blood, transporting oxygen and nutrients to the muscles. A higher VO2max indicates a more efficient pumping capacity of the heart and better oxygen delivery to the muscles.Respiratory System: The lungs take in oxygen and transfer it to the blood. Increased lung capacity and efficient oxygen uptake improve VO2max.Muscular System: Muscles contain mitochondria, the "powerhouses" of cells, which use oxygen to produce energy (ATP). A higher number and efficiency of mitochondria correlate with a higher VO2max.Measuring VO2maxVO2max is typically measured using a graded exercise test, where the intensity of physical activity is gradually increased until the subject reaches their limit. This test can be conducted on a treadmill, cycle ergometer, or rowing machine. During the test, the subject's expired air is analyzed to measure oxygen uptake and carbon dioxide output. The point at which maximum oxygen uptake is reached and does not increase further is referred to as VO2max.VO2max and Cardiovascular HealthA higher VO2max signifies a robust cardiovascular system. According to a publication by the American Heart Association (AHA, 2016), VO2max is a crucial predictor of future cardiovascular diseases. Improving VO2max often leads to better cardiovascular health outcomes.Study by Blair et al. (1989)In one of the most well-known studies on this topic, Blair et al. (1989) examined the relationship between physical fitness, measured by VO2max, and mortality in healthy men and women. The results showed that individuals with higher physical fitness had a significantly lower risk of mortality, underscoring the importance of VO2max for general health.VO2max and LongevitySeveral studies have shown that a higher VO2max is associated with a longer lifespan. A significant study by Kodama et al. (2009) found that individuals with high aerobic capacity (high VO2max) had a significantly lower mortality rate than those with low aerobic capacity. It was demonstrated that each 1-MET (metabolic equivalent of task) increase in fitness was associated with a 13% reduction in mortality.Study by Kodama et al. (2009)This comprehensive meta-analysis included data from over 100,000 participants and clearly showed that higher VO2max values are associated with lower mortality rates and a reduced risk of cardiovascular diseases. This research highlights the importance of VO2max as a key factor for longevity.Factors Affecting VO2max Several factors can influence VO2max levels:Genetics: Genetics play a critical role in determining VO2max. Some individuals are genetically predisposed to having a higher oxygen capacity. Studies have shown that up to 50% of the differences in VO2max can be attributed to genetic factors (Bouchard et al., 1999).Age: VO2max decreases with age. This is a natural part of the aging process but can be slowed down with regular training. Pimentel et al. (2003) showed that older adults who engage in regular endurance training have significantly higher VO2max levels than their inactive peers.Gender: Men tend to have higher VO2max values than women due to differences in muscle mass and cardiovascular function. However, women can also achieve significant improvements through targeted training.Training: Aerobic training is one of the most effective ways to increase VO2max. According to a study by Wisløff et al. (2007), high-intensity interval training (HIIT) can significantly boost VO2max levels.GeneticsTo a large extent, VO2max is genetically determined. Genetic factors influence the efficiency of the cardiovascular system, the number of mitochondria in the muscles, and the body's ability to transport and use oxygen. A study by Bouchard et al. (1999) found that up to 50% of the differences in VO2max can be attributed to genetic factors. This means that some people have a natural predisposition for higher aerobic capacity.AgeVO2max decreases with age, partly due to a reduction in maximum heart rate and capillarization of the muscles. However, this decline can be slowed down through regular training. A study by Pimentel et al. (2003) showed that older adults (over 60 years) who engage in regular endurance training have significantly higher VO2max levels than their inactive peers. Regular training can help minimize the age-related decline in VO2max and improve quality of life in old age.GenderMen generally have higher VO2max values than women, which is attributed to differences in muscle mass and cardiovascular function. However, this does not mean women cannot significantly increase their VO2max through targeted training. Studies have shown that women can achieve similar percentage improvements in VO2max as men through similar training methods.Training to Enhance VO2maxTraining plays a crucial role in increasing VO2max. Here are some of the most effective training methods, supported by scientific studies:Aerobic Base Training: Activities such as running, swimming, cycling, and rowing are excellent ways to increase VO2max levels. Studies show that regular aerobic training improves cardiovascular capacity and raises VO2max values. Slow, steady endurance activities should last at least 30 minutes per session to promote sustained increases in VO2max.High-Intensity Interval Training (HIIT): HIIT is particularly effective for increasing VO2max as it combines short, intense exercise bouts with recovery periods. A study by Gibala et al. (2006) showed that HIIT programs could elicit substantial improvements in aerobic capacity within a short period. HIIT typically includes intervals of 30 seconds to 4 minutes at high intensity, followed by equally long or shorter rest intervals.Fartlek Training: This form of interval training emphasizes "speed play" and provides a mixture of slow runs, fast sprints, and everything in between. The unpredictable nature and varying intensities of Fartlek training can efficiently boost VO2max.Progressive Training Intensity Adjustments: Gradually increase the intensity and duration of your training to see continuous improvement in VO2max. Studies have shown that systematically increasing the training load based on current fitness levels can lead to significant advancements in VO2max.Combination of Endurance and Strength Training: A combination of endurance and strength training can also be effective in enhancing VO2max. A study by Dudley et al. (1982) found that resistance training combined with endurance training improved cardiovascular fitness. Strength training supports muscle protein synthesis, improving overall performance and recovery.Practical ApplicationsImplementing VO2max measurements can help develop tailored training plans to meet individual needs and goals. This is particularly important for designing rehabilitation programs for patients with cardiovascular diseases and for performance optimization in athletes.Training Planning Based on VO2maxBy determining VO2max levels, coaches and athletes can establish specific training zones to maximize training efficiency and effectiveness. This can lead to better results and faster recovery. A study by Swain et al. (1994) demonstrated that specific training programs based on VO2max values lead to significant improvements in aerobic capacity.VO2max in Different Age GroupsAs mentioned previously, VO2max decreases with age. However, targeted training can slow down this decline. A study by Pimentel et al. (2003) showed that older adults (over 60 years) who regularly engaged in endurance training had significantly higher VO2max levels than their inactive peers.VO2max and Training in the ElderlyTraining not only positively impacts cardiovascular fitness but also muscular endurance and overall well-being in older adults. Regular exercise can help minimize the age-related decline in VO2max and enhance the quality of life.Final Thoughts: VO2max and LongevityIncreasing VO2max is not only important for athletes but also for anyone looking to improve their longevity and quality of life. Regular aerobic activities and specialized training methods like HIIT can offer substantial benefits. Overall, research supports the idea that higher oxygen capacity is associated with a longer and healthier lifespan.