The 8 Best Anti-aging Supplements and Vitamins for Longevity

For years, people have strived to slow down the aging process. Thanks to modern medical research and technological advancements, this goal is becoming increasingly attainable. While you can’t stop the body from aging, making dietary and lifestyle changes can slow certain aging mechanisms and reduce the risk of age-related diseases. This involves obtaining essential vitamins, minerals, and occasionally, anti-aging medication.

Two of the prime causes of aging are accumulated cellular damage from reactive free radicals and the shortening of telomeres. Telomeres are the protective caps at the end of chromosomes that shorten with each cell division. As they shorten, cells become more prone to malfunction and eventually die. Scientists focus on factors such as these when determining what can be done to protect our bodies and increase our longevity.

It’s important to emphasize that supplements alone are not enough; they should be combined with a nutrient-dense diet, regular exercise, a preventive healthcare program, and personalized lifestyle choices to effectively slow down aging. In some cases, longevity prescription medications can also be used to complement these efforts.

Anti-aging vitamins and minerals

Scientists have identified certain substances that have been shown to help slow the aging process. The best anti-aging supplements and vitamins for longevity are:

1. Vitamin D

• Benefits: Supports bone health, immune function, and muscle strength.
• Potential side effects: High doses can cause toxicity, leading to nausea, weakness, and kidney damage.
• Longevity benefits of vitamin D: Vitamin D deficiency is linked to a higher risk of diseases like Alzheimer’s, Parkinson’s, and cancer. In one study researchers found that Vitamin D3 can help extend lifespan by activating specific genes related to stress response. Maintaining proper Vitamin D levels is important for healthy aging and could be why many age-related diseases are connected to Vitamin D deficiency.
• Food sources: Fatty fish (salmon, tuna), fortified dairy and orange juice, UV light exposed mushrooms, beef liver, and egg yolks.
• Recommended daily intake: 600 IU for adults under 70 years old, 800 IU for those over 70.

Vitamin D is essential for overall health and longevity. It acts more like a hormone than a vitamin and plays a crucial role in regulating many processes in the body. It has been linked to improved cognitive function, reduced depression and anxiety, and even a lower risk of some cancers.

2. Omega-3 Fatty Acids

• Benefits: Reduces inflammation, supports heart health, and may improve brain function.
• Potential side effects: High doses may cause bleeding problems and interact with blood-thinning medications.
• Longevity benefits of omega-3 fatty acids: A study published by the Mayo Clinic indicates that elevated levels of omega-3 fatty acids are linked to a reduced risk of death from all causes, including cardiovascular disease and cancer.
• Food sources: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, and walnuts.
• Recommended daily intake: 250-500 mg of combined EPA and DHA.

Omega-3 fatty acids are a type of healthy fat that is essential for many processes in the body. They have potent anti-inflammatory properties and can help protect against chronic diseases and age-related conditions like heart disease, arthritis, and cognitive decline. While you can get omega-3s from food sources, many people choose to take supplements for easier and more consistent intake.

3. Coenzyme Q10 (CoQ10)

• Benefits: Supports energy production, heart health, and may reduce muscle pain.
• Potential side effects: May interact with blood pressure medications and cause nausea or diarrhea.
• Longevity benefits of CoQ10: Evidence suggests supplementation has a positive impact on the aging process. Its antioxidant effect has been shown to alleviate cardiovascular disease and inflammation.
• Food sources: Organ meats (heart, liver, kidney), fatty fish (salmon, tuna), and whole grains.
• Recommended daily intake: 100-200 mg for general health, up to 600 mg for specific conditions.

Coenzyme Q10 is a vital antioxidant that plays a crucial role in energy production within cells. As we age, our natural CoQ10 levels decline, making supplementation essential for maintaining proper cellular function. It’s also been shown to have anti-inflammatory and antioxidant properties, making it beneficial for overall health and longevity.

4. Curcumin

• Benefits: Potent anti-inflammatory and antioxidant properties, supports joint health.
• Potential side effects: High doses may cause digestive issues, such as nausea and diarrhea.
• Longevity benefits of curcumin: Curcumin has been shown to have antioxidant and anti-inflammatory properties. These benefits are enhanced by piperine (found in black pepper), which boosts absorption by 2000%. Research indicates that curcumin may aid in managing oxidative and inflammatory conditions, as well as metabolic syndrome. It has also been shown to help induce autophagy, a natural cellular cleaning process.
• Food sources: Turmeric root (contains only small amounts), supplements are more concentrated.
• Recommended daily intake: 500-2,000 mg for general health, higher doses may be necessary for specific conditions.

Curcumin has been used in traditional medicine for centuries and has recently gained attention for its potential anti-aging effects. It may also help alleviate symptoms of arthritis, anxiety, hyperlipidemia, exercise-induced inflammation, and muscle soreness. Even a low dose may benefit those without diagnosed health conditions.

5. Vitamin C

• Benefits: Powerful antioxidant, supports immune function, and promotes skin health.
• Potential side effects: Generally safe, but high doses can cause digestive upset.
• Longevity benefits of Vitamin C: Research indicates a positive link between vitamin C intake and human telomere length, suggesting it may have anti-aging effects. Longer telomeres are associated with longevity.
• Food sources: Citrus fruits, peppers, broccoli, and strawberries.
• Recommended daily intake: 75-90 mg for general health, up to 2,000 mg for immune support.

Vitamin C is a vital nutrient for many bodily functions. It’s key for immune function, skin health, and acts as a strong antioxidant against aging and disease. Although it’s found in many foods, supplements can assist with sufficient intake.

6. Vitamin E

• Benefits: Antioxidant properties, supports immune function, and may protect against heart disease.
• Potential side effects: High doses may increase the risk of bleeding and hemorrhagic stroke.
• Longevity benefits of Vitamin E: Vitamin E is a crucial antioxidant that protects cells from oxidative stress caused by free radicals.This protection is vital for the brain, which is particularly vulnerable to such stress as we age. Elevated levels of vitamin E in the blood are also associated with improved cognitive performance.
• Food sources: Nuts, seeds, avocados, and leafy greens.
• Recommended daily intake: 15 mg for general health, higher doses may be necessary for specific conditions.

Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant. It has been linked to various health benefits and may play a role in longevity by reducing inflammation and protecting against age-related diseases.

7. Magnesium

• Benefits: Supports muscle and nerve function, energy production, and bone health.
• Potential side effects: High doses can cause digestive issues, such as diarrhea.
• Longevity benefits of Magnesium: Magnesium is crucial for health, impacting energy production, antioxidant capacity, and resistance to free-radical damage. Magnesium deficiency may lead to oxidative stress, chronic inflammation, and various age-related diseases like muscle loss, immune issues, atherosclerosis, diabetes, and metabolic syndrome.
• Food sources: Leafy greens, nuts, seeds, and whole grains.
• Recommended daily intake: 400-420 mg for men, 310-320 mg for women.

Magnesium is an essential mineral involved in energy production, nerve and muscle function, and bone health. Adequate intake of magnesium has been linked to improved overall health and longevity, making it a valuable addition to an anti-aging supplement regimen.

8. Probiotics

• Benefits: Supports gut health, immune function, and may improve mental health.
• Potential side effects: Generally safe, but may cause digestive upset in some people.
• Longevity benefits of probiotics: Research has shown that probiotics can help balance age-related gut microbiota issues, promote healthy strains, and support cell function, resulting in anti-aging benefits.
• Food sources: Fermented foods like yogurt, kefir, and sauerkraut.
• Recommended daily intake: Varies depending on the strain and potency of the probiotic supplement.

Probiotics are live bacteria and yeasts that are beneficial for digestive health. While they can be found in fermented foods, taking a probiotic supplement can provide more potent strains and ensure adequate intake for anti-aging benefits.

Anti-Aging Medication – Metformin

Metformin, commonly used to treat type 2 diabetes, has gained attention for its potential anti-aging properties. Studies found that Metformin helps people live longer and healthier by influencing signals in the body related to insulin, growth factors, and immune responses.

Metformin is generally safe and well-tolerated, but it may cause side effects such as gastrointestinal distress, nausea, and diarrhea. It’s not recommended for individuals with liver or kidney disease. Always consult with a healthcare professional before starting any medication, including metformin.

Not all individuals prescribed metformin experience the same level of benefit. In order for metformin to be considered a viable anti-aging therapy, further comprehensive research on humans is required. Presently, two significant studies, MILES (Metformin In Longevity Study) and TAME (Targeting Aging with Metformin), are investigating its potential effects. Scientists are studying metformin’s impact on cellular senescence and autophagy, which are critical mechanisms in our body’s natural aging process. Understanding these effects could lead to ways of delaying or even reversing cellular aging.

While research on metformin’s anti-aging benefits is promising, it’s essential to remember that aging is a complex process influenced by various factors. Therefore, the best approach to promoting longevity is to adopt healthy lifestyle habits that support overall well-being.

Supplement support for a healthier life

Incorporating these 8 longevity supplements into a healthy diet and lifestyle can provide a range of benefits for overall health and longevity. While they may not be able to turn back the clock completely, we are optimistic about their potential to slow down the aging process and reduce the risk of age-related diseases.

As with any supplement regimen, consult with a healthcare professional before adding them to your routine. It’s important to remember that supplements should not be used as a replacement for a balanced and nutritious diet. By combining these supplements with healthy habits like regular exercise, stress management, and proper sleep, you can help support your body’s natural anti-aging processes and live a longer, healthier life. The multidisciplinary team in Harrison’s Premier program can be a great support to achieving those lifestyle goals.

FAQs

Are there any side effects when taking supplements for longevity?

While most supplements are generally safe, it’s important to consult with a healthcare professional before adding them to your routine. Some supplements may interact with medications or have potential side effects, so it’s essential to discuss any concerns with a doctor.

Should everyone take anti-aging supplements?

Supplements should not be used as a replacement for a balanced and nutritious diet. It’s essential to consult with your provider to determine if supplements may be beneficial for your individual needs.

Can longevity supplements be replaced with a health-balanced diet?

While a healthy diet is crucial for overall health and longevity, some nutrients may be difficult to obtain through food alone. In these cases, supplementation may be necessary to ensure adequate intake.

How many supplements should I take? Can I take more than one?

It’s important to follow the recommended dosage for each supplement and consult with your provider before adding multiple supplements to your routine. Taking too many supplements can lead to negative side effects or interactions.

How long should I take supplements for to improve my health and longevity? 

Supplements should be taken consistently for optimal benefits. It’s important to consult with your provider to determine the appropriate length of time for your individual needs and goals.