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

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.
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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More informations: Personalized longevity: how YEARS is shaping the future of preventive medicineDr. Kirkamm: Known for deep diagnostic evaluations, focusing on early intervention strategies. With an emphasis on hormonal balance, stress management, and precision supplementation, this clinic tailors each plan to the individual.Superpower: True to its name, Superpower emphasizes peak performance and longevity. By incorporating biohacking concepts (nootropics, high-intensity exercise protocols, etc.), specialists craft routines aimed at boosting energy and cognitive clarity.Renessence: Combines cutting-edge regenerative treatments with personalized nutrition and exercise plans. From IV therapies to advanced diagnostic scans, Renessence caters to those seeking state-of-the-art interventions alongside core lifestyle adjustments.Longevity Foods & Beverages – Top CompaniesAlthough none of these brands met the threshold for a 2024 Winner, they each received praise for offering convenient, health-forward foods and beverages that support a long, vibrant life.Huel: Specializes in nutritionally complete meal replacements that provide balanced macros and micronutrients. With protein, carbs, healthy fats, and essential vitamins, Huel appeals to busy individuals who want quick nutrition without sacrificing quality or taste.Blueprint: Caters to juice enthusiasts with cold-pressed juices, cleanses, and other plant-based beverages. Their lineup often focuses on raw, minimally processed ingredients for a nutrient-dense boost.KoRo: A Berlin-based brand delivering staples like nuts, dried fruits, and pantry basics in bulk, eco-friendly packaging. KoRo emphasizes transparency and sustainably sourced goods, appealing to those seeking to incorporate wholesome, unprocessed ingredients into daily meals.David: Offers functional foods and beverages that integrate modern nutritional science with traditional dietary principles. From protein-packed snacks to immunity-supporting drinks, David’s range enriches everyday diets.Kruut: Crafts wild herb tonics and fermented beverages sourced from regional, organic ingredients. Kruut’s small-batch products capture diverse flavors and potential health benefits of foraged plants—modern twists on old-world herbalism.Medicine Magic: Explores the realm of adaptogens and functional mushrooms, providing mixes designed to bolster resilience against stress. By drawing on traditions that celebrate plant synergy, the brand delivers convenient ways to integrate botanicals.OLV Limits: Emphasizes minimalistic, nutrient-dense formulas for health-focused eating on the go. Ready-to-drink shakes or packaged superfood blends underscore the idea that busy lifestyles needn’t exclude longevity-centered nutrition.Longevity Apps – Top CompaniesAlthough no app in this category achieved the required review count to become a 2024 Winner, these platforms stood out for helping users integrate wellness, mindfulness, or fitness into daily life—key factors in a holistic longevity strategy.Headspace: Renowned for its simple yet effective mindfulness approach, with guided meditations, sleep aids, and stress-relief exercises. Beginner-friendly and science-backed, Headspace tackles an often-overlooked but crucial factor in healthy aging: mental clarity.Athlytic: Interprets wearable data (heart rate variability, sleep patterns) to deliver personalized activity and recovery recommendations. By optimizing workouts and lifestyle choices, Athlytic aligns everyday fitness with long-term well-being.Calm: A “wellness sanctuary in your pocket,” Calm offers relaxing soundscapes, sleep stories, and guided breathing exercises. Its broad meditation library aims to reduce stress and support mental resilience over time.Strava: Often called the social network for athletes, Strava tracks running, cycling, and other activities—rewarding consistency and progress. Community features boost motivation, encouraging regular exercise for graceful aging.MyFitnessPal: Focuses on nutrition and caloric balance, letting users log meals, track macros, and monitor weight. This large food database and user-friendly interface support a core strategy for weight management and longevity.Longevital: Zeroes in on well-rounded health metrics, from daily steps to essential vitamins. The app provides tips on improving diet, sleep, and activity, nudging users to form consistent routines for long-term vitality.Runna: Built around structured running programs, Runna creates weekly plans customized to each user’s fitness level and goals, supporting a proactive approach to cardiovascular health.Gymondo: Stands out for versatile workout videos—from yoga and HIIT to dance and strength training. Users can customize routines based on goals and schedules, making it easier to maintain consistent exercise regimens.Longevity Gyms & Workouts – Top CompaniesWith fewer reviews than required for a “Winner 2024,” these three fitness-focused brands still generated solid buzz among the New Zapiens community—proving that structured workouts and engaging programs remain pivotal for staying active and extending one’s healthspan.HYROX: A global fitness race concept combining functional exercises with endurance challenges, creating a standardized format accessible to everyone—from amateurs to seasoned pros. HYROX emphasizes measurable progress, appealing to those who want all-around strength and cardiovascular resilience. More informations: Founder interview: Moritz Fürste, co-founder and CEO of HYROXBarry’s: Recognized for intense workout sessions blending interval treadmill runs and strength circuits. Barry’s studios worldwide draw those who crave a communal, motivational environment. This fusion of cardio and resistance training forms a comprehensive approach to fitness and longevity.Vaha: Brings personal training into the home via an interactive fitness mirror streaming live and on-demand workouts. By employing AI-driven feedback to refine technique, Vaha offers the convenience of a virtual gym without sacrificing personalized guidance. Its user-friendly format and varied training options help build and maintain overall health.ConclusionThe New Zapiens Awards 2024 offer several key takeaways. First, longevity isn’t a one-size-fits-all endeavor – it spans nutrition, physical fitness, mental health, and recovery. The winners and best-of brands reflect that holistic approach: a longevity lifestyle might include targeted supplements, consistent exercise (tracked by wearables), proper recovery with tools like foam rollers or red light, and proactive health monitoring through smart devices. Second, community trust and verified results are crucial. The brands celebrated here earned acclaim not through hype, but through real-world effectiveness and customer satisfaction. It’s telling that many top brands focus on transparency, scientific validation, and quality – exactly what a savvy, health-conscious community demands. Lastly, these awards underscore an empowering message: we have more tools than ever to influence our healthspan. From an app on your wrist nudging you to move, to a capsule of NMN supporting your cells’ energy, to a simple foam roller keeping you limber – the convergence of technology and wellness is opening exciting possibilities. Of course, no pill or product is a magic bullet. Longevity still comes down to good habits sustained over time. But the right brands and tools can make those habits easier and more effective. As our award winners show, when innovation meets integrity, great things happen for consumers. Ready to take your own longevity journey to the next level? Explore these brands and more on New Zapiens’ Longevity Brand Directory. Whether you’re looking to optimize your sleep, upgrade your supplement stack, or find a community-vetted gadget for your home gym, New Zapiens has compiled the wisdom of the crowd to guide you. Here’s to a healthier, longer, and happier life – powered by the best of what 2024 has to offer!

Supplement smarter to live longer: how to pick, dose and optimize for your health goals
Vitamin D
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14 min read

Supplement smarter to live longer: how to pick, dose and optimize for your health goals

How to avoid pitfalls and get the most out of your supplementsDo you know this feeling? You want to do something good for your health, you hear about the amazing benefits of various micronutrients and other supplements – and suddenly you find yourself lost in the jungle of nutritional supplements: Which ones do I really need? Which form is the right one? How do I dose them? And how do I know if they even work?If you find yourself asking these questions, you’re not alone. In this article, we’ll take a look at the typical challenges when choosing supplements – and how you can tackle them. And finally, we’ll take a peek into the future: What if …Do you even need supplements?This can’t be answered with a simple yes or no, as it depends on many individual factors (nutrition, physical and mental stress, lifestyle, genetics, age, environmental exposure, illnesses, medication intake, and much more). Yet, statistically speaking, the probability is not negligible (SImone, et al.; 2024)Your doctor diagnosed you – what can you do besides the prescribed medications?Many illnesses are accompanied by nutrient deficiencies. In such cases, it can definitely be sensible to supplement specific micronutrients – but always in consultation with your doctor or a specialized expert. A good example would be Vitamin D and Vitamin K for osteoporosis or Vitamin C and Zinc for a weakened immune system.Furthermore, there are supplements that have health benefits beyond just correcting an existing deficiency. For example, L-Tyrosine, whose intake can boost dopamine levels even if there is no deficiency, or adaptogens like Ashwagandha or Rhodiola Rosea, which help you cope with stress in a healthier way.You have specific symptoms – can you do something with supplements?Sure, headaches, fatigue, or brittle nails can indicate a deficiency. But beware: symptoms are often nonspecific. This means that fatigue could be due to iron deficiency, but also to lack of sleep, stress, or a combination of factors.How can you tell if you have deficiencies?The best way to get clarity is through targeted testing:Blood tests provide information on the presence of vitamins, amino acids, minerals and trace elements as well as fatty acids in the blood.And then it gets complicated again: There are home self-tests using capillary blood, and there’s the classic blood draw at your doctor’s with laboratory analysis. Some things are better measured in whole blood, others in serum, plasma, or EDTA blood. Some micronutrients come in different forms. Some values are better determined by stool, urine, or saliva tests.A few typical examples: You can measure the iron level in the blood, but in most cases, measuring ferritin is more informative. For Vitamin D, the 25 OH Vitamin D level is usually sufficient, but in some cases, it is advisable to also measure the 1,25 OH Vitamin D level and intact parathyroid hormone. Measuring Vitamin K itself rarely makes sense; instead, ucOC is a better indicator of a possible Vitamin K deficiency. In the case of fatty acids, the ratios are more important than absolute values (Omega 3-Index). While iodine can be measured in the blood, it is more common to measure it in urine.How do you find the right supplement?Some supplements come in different forms – how do you know which form is best for you?Take magnesium as an example: Magnesium oxide is cheap, but it is poorly absorbed and can therefore be used effectively as a laxative. Magnesium citrate is absorbed well and quickly, but in high doses it can also irritate the gut. Magnesium glycinate is milder and works well for the nerves. And there are many other forms that, through their specific bonds, have specific properties, effects (and prices).Similarly with zinc: Zinc picolinate or other organic forms are absorbed better than, for example, zinc oxide. For Vitamin B12, you should stick to one of the natural forms; the synthetic Cyanocobalamin must be converted by the body in four steps before it becomes effective.Another aspect: Single supplements allow for a more targeted intake of deficient micronutrients than combination supplements and blends. With many combination products, there is a risk of losing track and accidentally overdosing on individual substances if they are contained in multiple mixes. On the other hand, certain combinations can definitely make sense and work synergistically. How can you recognize high-quality supplements without additional risks?It’s worth taking a look at the ingredient list! Pay attention to:No unnecessary fillers (e.g. magnesium stearate or maltodextrin), dyes (e.g. titanium dioxide), or preservatives (e.g. sodium benzoate or sulfides)No unnecessary sweeteners (e.g. aspartame or sucralose)High-quality, bioavailable forms (see the previous paragraph)Verified purity through certificates from independent labs, ideally for each batch (especially fish oil supplements and cocoa should be tested for heavy metals)Otherwise, it’s worthwhile to also look closely at the supplement itself and, for example, watch out for changes in color/taste or unusual odors. (Although it is normal that, for example, the essential amino acid L-Methionine tastes and smells unpleasantly sulfurous or even fishy when it comes into contact with water or humidity.)What do you need to consider when taking them?How do you find the right dosage?The right amount depends on your very specific needs. The rule of thumb is: Don’t act on the “more is better” principle.Check your daily requirements: Official recommendations (e.g., by the german nutrition society DGE or by US authorities) and information on tolerable upper intake levels (e.g., by the EFSA) can be a first indicator for your orientation. However, keep in mind that these official guidelines are usually quite conservative – their primary goal is to prevent acute deficiency diseases rather than to optimize health or healthspan. For example, 100 mg of vitamin C per day is sufficient to prevent scurvy, but Uwe Gröber suggests a daily intake of 500 mg to 3 g, particularly for conditions like high blood pressure, to reach a plasma level of >90 µmol/l that supports cardiovascular health. Personalized dosage: Consider your age, gender, lifestyle, and situation (for example, athletes have a higher magnesium requirement, especially during acute competition preparation).  If you're addressing an existing deficiency, temporarily higher doses may be necessary to restore optimal levels – but always under regular lab monitoring to avoid overshooting, especially with potentially toxic substances like selenium, manganese, and fat-soluble vitamins!Test, adjust and re-test: Regular blood tests help avoid overdosing or underdosing and to find your own effective dose. When in doubt, start cautiously with small doses (particularly for substances with a narrow safety margin) and gradually increase as needed Keep in mind that the reference range provided in lab results typically represents the values found in 95% of "apparently" healthy individuals. However, this does not necessarily mean that these values are optimal for health or healthspan. Excursus: For example, if we trust sources like Wikipedia, DGE or a recent review, at least a significant portion of the German population consumes less selenium than recommended by the DGE (60 µg daily for adult women and 70 µg daily for adult men) without showing immediate or obvious symptoms of deficiency. This actual intake of selenium is also reflected in the reference values (39 to 118 µg/L or 74 to 139 µg/l in serum blood) on lab reports. This means that simply falling within the "normal" range on your lab report does not guarantee an “optimal” status: the lowest mortality lies at about 135 µg/l or between 130 and 150 µg/l in serum). In cases like this, aiming for at least the upper part of the reference range may be advisable — while staying below 190 µg/L to avoid toxicity in the specific case of selenium!Many experts have (different) recommendations on this exact question – sometimes scientifically sound, sometimes more focused on maximizing reach. It’s very easy to get hold of information – but it is not trivial to separate the wheat from the chaff. I’ll go into that in more detail further below.When and how is it best to take your supplement?It depends …With or without food? Fat-soluble vitamins (A, D, E, K) need fat for good absorption. Others, like iron, are better on an empty stomach! Pro tip: If you want the polyphenols in your green smoothie to reach your body and act as antioxidants, then it’s better to leave out the banana in the smoothie!Morning or evening? Magnesium glycinate can relax you – so take it in the evening. B vitamins boost energy – ideal for the morning.Duration of intake? Until a deficiency is corrected. Many nutrients only need to be supplemented short-term for most people (e.g., zinc for an acute infection). Others (e.g., Vitamin D, Omega-3) can be beneficial long-term, especially if your diet is the reason for the chronic deficiency.How do you know if supplements have side effects or interact with other supplements or medications?Interactions and synergies are an important and complex topic; here are a few starting points:Some micronutrients compete with each other, especially for absorption in the gut – if in doubt, it’s better to take them separately. Examples: Zinc and copper, selenium and Vitamin C.Other micronutrients work synergistically and can be taken together to maximize absorption, as long as you don’t end up overdosing. Example: Iron and Vitamin C.Some micronutrients are essential cofactors for others. For instance, the body cannot convert the ingested L-Tyrosine into dopamine if there is a lack of magnesium or Vitamin B6.Some micronutrients help reduce the need for other micronutrients. For example, “used” Vitamin E can be essentially recycled by Vitamin C.And then there are interactions between micronutrients and medications. Examples: Vitamin K and blood thinners can affect each other, St. John’s Wort and grapefruit can influence the effect of many medications, magnesium can reduce the effect of antibiotics, when taking typical antidepressants any additional L-Tryptophan could lead to a dangerous serotonin syndrome, statins increase the need for Coenzyme Q10, and so on.How do you determine if it’s working?In some cases, you can directly feel the effect when specific symptoms caused by a deficiency disappear. For example, it might be that you experience fewer muscle cramps after increasing my electrolyte intake, or you have more energy after correcting my deficiency in B vitamins and Coenzyme Q10.But if you didn’t have any symptoms to begin with and have supplemented a micronutrient deficiency preventively before any symptoms became noticeable, then the only option is: test, test, test! (See above.)What else can you do besides supplements?In general, you should try to reduce unnecessary extra needs for micronutrients by making lifestyle changes before resorting to supplementation:A one-sided diet, high sugar consumption, eating large amounts of highly processed foods, consuming many anti-nutrients can lead to deficiencies in micronutrientsTaking medications as well as consuming alcohol or other drugs can lead to deficiencies in micronutrientsGut issues, such as leaky gut, lead to poorer absorption of micronutrients despite a healthy dietAcute, but especially chronic stress increases the need for micronutrientsInfections and other acute as well as chronic diseases increase the need for micronutrientsSome circumstances that lead to an increased need for micronutrients are hard to change or shouldn’t be changed at all:Exercise: Sports are healthy but increase the consumption of micronutrientsPregnancy: Also increases the need for micronutrientsAge: As you get older, your body might produce certain substances less effectively, making some micronutrients essential in older age (e.g., Coenzyme Q10)Genetics: Some people metabolize certain micronutrients less effectively (examples: methylation and conversion of beta-carotene to Vitamin A) and therefore require higher amounts of certain micronutrientsHow can you reduce your micronutrient consumption or improve absorption?This is based on the section above, you can especially work on the following factors:Reduce stress: e.g., exercise, meditation or breathwork, ice baths, sauna, …Maintain gut health: Increase your fiber intake and take probiotics.Avoid anti-nutrients: For example, oxalates (e.g., in spinach) inhibit iron absorption – this can be reduced by blanching.How can you change your diet to avoid deficiencies?The best supplementation is a good diet. Examples of natural nutrient sources:Magnesium: nuts, seeds, broccoli and dark chocolate (but beware of heavy metals!)Selenium: brazil nuts (but don’t eat more than two per day!)Omega 3: fatty fish like salmon or herring (but beware of heavy metals!)Iron: red meat, legumes (add some Vitamin C for better absorption!)You can find plenty of information on nutrient sources for any micronutrient in the web or by asking an AI. But what can you do specifically in your case?Admittedly, this article mainly raises questions and cannot answer all questions, especially not solve your specific case! The topic is too vast, the connections too complex, and every case highly individual.But here are a few starting points:Step 1: Ask your doctor or pharmacist!Seriously: Some doctors have further educated themselves on micronutrients, orthomolecular medicine, or similar topics. Pharmacists have even dealt with metabolism and micronutrients during their studies. Otherwise, you could look for a suitable alternative practitioner or a specialized health coach who knows about these subjects.Step 2: Ask Dr. Google or Professor AI.It’s crucial to ask the right questions and to interpret the answers critically. Perhaps this article will help you to pay closer attention to some of the complex connections or side effects and to prompt specific questions.Google and AI you will quickly end up in relevant communities (forums, Reddit, or of course New Zapiens) where (supposed) experts and (more or less) experienced users exchange ideas on these topics. There, you can read whether your question has already been asked and answered and you can post your own individual question to exchange ideas with others.And you’ll soon come across social media channels of (alleged) experts and health influencers who publish content on these topics.Some experts are more expert than others, and it isn’t always clear what is right or, more specifically, what is right for your particular case. Here are some of those experts that I find inspiring, even if I don’t take every statement for sure: Physionic, Chris Masterjohn, Peter Attia and Nick Norwitz. So here’s perhaps the most important tip: Always stay critical (and curious and open to learn)! Even the most experienced experts with the greatest reputation can be wrong or present simplified connections. (Do you remember the resveratrol for longevity hype, started by David Sinclair some years ago? Most of the claims have still not been independently proven.) Moreover, science is often not clear-cut or is constantly evolving. (Maybe David Sinclair was way too visionary and it just will take some more time to verify what he claimed …) Therefore: Always get at least a second opinion or dive deeper yourself.Which brings us to the next two steps:There are lots of articles, books, podcasts, videos, and more on all conceivable topics. Some are free, some cost money. Some are scientifically sound, others less so.If you like books, here are some of my (german) favorite books on micronutrients: Nährstoff-Therapie by H. Orfanos-Boeckel, Der Blutwerte-Code by. T. Osterhaus, and Mikronährstoffe by U. Gröber.And if you want to delve even deeper, you can search for and read relevant scientific studies yourself. I usually start my research at examine.com before I go one step further to PubMed.And even then, probably not all your questions will be answered and you’ll have to deal with contradictions and ambiguities and find the right path for yourself.A peek into the futureHow could a future tool help you? Imagine there was an app that tells you exactly what your body needs right now – based on your blood values, your diet, and your lifestyle.Imagine this app could:Detect deficiencies early and give you personalized recommendations for forms, specific supplements and dosages tailored to you, based on the latest scientific findings and the knowledge of experienced expertsCheck for interactions and suggest alternativesRemind you of the optimal times to take your supplements (e.g., “take Vitamin D with breakfast” or with lunch if you do intermittent fasting)Track and adjust your progressWhat do you think? What would such an app have to offer that other apps don’t today? Which features do you wish it had that you’ve been missing so far? Which specific problems would such an app have to solve that you haven’t found a solution for yet? What would have to happen for you to start using this app?But until then, it remains a mix of personal responsibility, expertise, trust in experts, and ongoing experimentation.Good luck on your journey to optimal health!