Everyone dreams of living a long and healthy life and prolonging their youth. Although becoming older is unavoidable, some vitamins and supplements may be quite helpful in preserving health and energy as we age, hence improving longevity. Studies have shown that some nutrients can promote healthy aging and even reverse some of the effects of aging.
Continue reading to discover which vitamins are studied for longevity as you age.
What is Longevity?
Your predicted or actual lifespan is what we mean when we talk about longevity. It’s commonly linked to a long, healthy, illness-free life and preserving one’s mental and physical health.
How Does Nutrition Improve Longevity?
Eating a healthy, well-balanced diet is essential to living a long and healthy life. A vast amount of epidemiological research demonstrates that a vitamin-rich diet reduces the risk of developing illness. It all means that preventing or postponing illness through dietary choices favours longevity. That is why most people believe that knowing what to eat, taking the right supplements, and engaging in enjoyable activities may protect them against various diseases and disabilities.
Reducing chronic inflammation is another benefit of a healthy diet emphasizing nutritional density. Studies have demonstrated that consuming foods high in antioxidants, vitamins, and minerals can help protect cells from oxidative stress and lower systemic inflammation.
The human body needs minerals and vitamins to perform in tiny but important portions. These nutrients are crucial for the healthy operation of many physiological systems and significantly impact general physical well-being. This includes systems vital to the immune response, digestion, skin health, hormone production, and brain function.
But there is a distinct difference between longevity and health supplements.
Longevity Vs. Health Supplements
A longevity supplement is a nutrient that targets the aging process and can help you live longer by reducing its rate of deterioration. Whereas health supplements consist of micronutrients, minerals, and vitamins that do not extend the maximal lifespan but, if deficient in them, can abbreviate the lifespan and/or diminish the quality of life. Such substances include vitamin D, potassium, vitamin A, and B vitamins, among others.
Although longevity supplements are of considerable fascination to many individuals, health supplements are equally vital because they contain micronutrients that many individuals, despite consuming a “healthy” diet, are deficient in.
Put simply, even if you consume the most potent “longevity supplements,” your lifespan will continue to be shortened and your long-term health compromised if you continue to be deficient in micronutrients. So a balance between both must be maintained.
Top Longevity Supplements for the Body
As already said above, supplementing the body with essential nutrients can aid in the maintenance of a healthy body and mind. A longer and more fulfilling life might be the result.
Experts say the following nutrients are essential for aging bodies to stay strong:
1. Vitamin D
Often dubbed the “sunshine vitamin,” vitamin D is important for many functions of the body. Such as bone health, immune function, muscles, heart health, and mood regulation. Additionally, it possesses crucial neuroprotective, antioxidant, and anti-inflammatory properties that promote brain health. Also, a study published in the American Journal of Clinical Nutrition found that higher vitamin D levels are associated with a reduced risk of chronic diseases, including osteoporosis and certain cancers.
Additionally, 2019 research indicates that adequate consumption of this vital nutrient may promote an extended and improved quality of life. For instance, sufficient vitamin D levels have been linked to a decreased likelihood of mortality from any cause and specific age-related ailments (including cancer, cardiovascular disease, and respiratory disease).
If you have below-ideal vitamin D levels (<40 ng/mL), lack consistent sun exposure, have inadequate dietary vitamin D intake, or are more susceptible to vitamin D insufficiency, it’s likely that you should consider taking a vitamin D supplement.
The dosing recommendations for vitamin D for adults above the age of 70 should be 800 IU daily, while those between the ages of 1 and 70 should consume 600 IU daily.
2. Vitamin C
Vitamin C deficiency is a prevalent issue among the elderly. Too little can be detrimental to one’s health and has been linked to premature aging. So supplementing become very important as it has alot of anti-aging properties such as:
- Raises anti-oxidant levels: According to studies, vitamin C can raise blood antioxidant levels by as much as 30%. The body’s natural defenses combat inflammation in this way.
- Lowers blood pressure: Many pieces of research suggest that adults with normal blood pressure levels, as well as those with hypertension, have experienced a reduction in blood pressure after taking vitamin C supplements.
- Great for skin: As we all may be aware, vitamin C can benefit your skin orally and topically. It acts greatly as an antioxidant, evens skin tone, increases collagen production in the body, and thus tightens the skin. Research has also indicated that vitamin C supplementation may hasten the healing process of wounds.
- Can help with eyes: A 2020 study proved that vitamin C helps lessen the likelihood of cataracts and age-related macular degeneration. The eyes appear to be protected from the damage and oxidative stress that occur daily by antioxidants such as vitamin C.
- Boost iron absorption: A variety of health conditions, including fatigue, anemia, irritability, and impaired cognitive function, can result from an iron deficiency. Researchers have determined that vitamin C is necessary for the absorption and utilization of dietary iron. This is one of the reasons why many iron supplements contain a trace amount of ascorbic acid.
- Protects memory as you age: Science has proven that people with low levels of vitamin C in their bodies have more memory- and cognition-related problems. Eating foods or taking supplements rich in vitamin C can help safeguard your brain’s cognitive abilities as you age. (1)(2)(3). Also, another study suggested that the intake of vitamins E and C lessens the frequency and prevalence of numerous dementia-related disorders.
Vitamin C, according to anti-aging specialists, should be taken daily in doses of 1,000 to 2,000 milligrams. If you want your body to absorb it better, divide the amount you take (whether from food or a pill) by 500 milligrams and take it twice or three times daily. No changes in the dosage are recommended for older people.
3. Vitamin E
Because of its important function in preserving skin health, vitamin E is particularly important for the elderly. Vitamin E supplements also aid in protecting cells from oxidative stress as they are powerful antioxidants.
While vitamin C strengthens cell walls, vitamin E helps protect collagen from free radical damage. A large body of evidence suggests that vitamin E can help lower the risk of cardiovascular disease, stroke, prostate cancer, and hypertension.
To keep themselves healthy as they age, people over 65 may require a higher dosage of this vitamin than younger adults, according to some research. A daily dose of 200–400 IU of vitamin E is recommended for the body’s optimal functioning.
Involved in over 600 biochemical reactions in the body, magnesium is often underconsumed. The American Journal of Clinical Nutrition notes that low magnesium levels are linked to chronic inflammatory stress, a precursor to aging-related diseases.
Magnesium is an invaluable constituent in synthesizing bone cells and protein, both becoming increasingly difficult for aging bodies to generate. Additionally, it aids in maintaining stable blood sugar levels and may relieve migraines, constipation, and cravings.
It also aids longevity, as a recent study discovered that those who consumed more magnesium in their diets had a lower chance of dying from any cause, especially cancer and cardiovascular disorders.
Many medications can induce magnesium deficiency; therefore, magnesium supplementation is frequently beneficial for the elderly.
The dosage recommendation for magnesium for females is 320 mg, and for males, it is 410–420 mg daily.
Curcumin is another vital substance to help your body maintain its youthful appearance as you age. It’s a key ingredient in turmeric and has a long history of usage as a potent remedy and health aid in traditional Eastern medicine.
- May combat inflammation: As a potent antioxidant, curcumin aids the body in its battle against harmful inflammation that may induce aches and pains, diabetes, cardiovascular disease, arthritis, Crohn’s disease, and other conditions.
- Cancer prevention: A scientific review published in the International Journal of Molecular Sciences in 2019 found that curcumin decreases inflammation and inhibits tumors.
- Aids memory and prevents Alzheimer’s: Curcumin aids memory function in addition to its other advantages. Additionally, curcumin’s ability to fight oxidative stress and inflammation in the brain has led researchers to believe that it may improve cognitive performance and lessen the likelihood of neurodegenerative disorders like Alzheimer’s.
- Longevity: Curcumin, according to the research (1)(2), stimulates certain proteins that increase lifespan by delaying cellular senescence. This substance can both delay the onset of age-related diseases and reduce their symptoms. (1)(2)
As the body has a harder time absorbing and metabolizing curcumin found in food, the best is to take a supplement. Although a universally accepted dose for turmeric does not exist, the World Health Organization has determined that a daily intake of 1.4 mg of curcumin per pound of body weight (0–3 mg/kg) is permissible.
6. Co-enzyme Q10
A scientific report published in 2018 describes coenzyme Q10 as an anti-aging chemical that is secreted by the body and influences the bioenergetics process by which cells convert energy. However, CoQ10 levels in the human body decrease with age.
Coenzyme Q10 is essential for proper enzyme function and overall bodily system health, and taking a CoQ10 supplement has several positive effects on cardiovascular health, such as lowering blood pressure, preventing cholesterol buildup in the blood vessels, and easing arterial stiffness. A good example of this can be seen in a four-year study involving 443 elderly individuals, which revealed that selenium and CoQ10 supplementation delayed physical and mental deterioration, reduced hospital visits, and enhanced overall quality of life.
CoQ10 is also the first line of defense against free radical damage.
Daily dosages of 30-100 mg of Q10 are suggested.
Resveratrol is a compoundl that is present in red grapes. It has proven to aid in the battle against oxidizing free radicals, which can have cellular effects on any part of your body, from the skin to the heart.
- Longevity: Because of its possible anti-aging effects, especially its correlation to longevity, it has garnered a lot of attention as evidence that this substance can lengthen chromosomes. This makes it an anti-aging agent, as the telomeres of chromosomes become shorter with age, making it a hallmark of aging.
Another advantage is resveratrol, which effectively induces the body to replicate the advantageous effects of a calorie-restricted diet. These challenging-to-maintain dietary regimens have demonstrated efficacy in promoting longevity.
- Cardiovascular benefits: Numerous studies have looked at the effects of resveratrol on cardiovascular health, including its capacity to reduce cholesterol levels and decrease blood pressure. Also, the antioxidant properties of resveratrol have been shown in several studies to potentially protect against stroke and lower systolic and diastolic blood pressure in individuals suffering from hypertension.
- Cognitive properties: According to research, the anti-inflammatory properties of resveratrol may protect cognitive function in elderly individuals, thereby aiding in the maintenance of memory and cognition.
- Cancer treatment: Resveratrol has been the subject of research due to its potential utility as an adjuvant therapy for cancer treatments and cancer prevention. Many malignancies, including those of the breast, colon, stomach, pancreatic, prostate, ovary, and endometrial, have been studied in vitro and in animals, suggesting that resveratrol may have anticancer characteristics.
- Skin health: It is proposed that resveratrol’s anti-inflammatory, collagen-promoting, and UV-protective properties contribute to better skin health.
While eating moderate amounts of resveratrol from food sources is the best way to get its benefits, taking a supplement can provide a concentrated dose. Doses of 50–500 milligrams (mg) per day are common for dietary supplements.
The building block of an essential molecule present in every one of our cells, nicotinamide adenine dinucleotide (NAD+), is nicotinamide mononucleotide (NMN). It plays an essential role in a wide variety of cellular functions, including energy metabolism, gene expression, and DNA repair.
Sadly, cellular NAD+ levels decrease with age. However, the administration of NMN elevates NAD+ levels. Numerous studies demonstrate that NMN can slow the aging process in numerous ways, including:
- Improving stem cell health
- Improving blood vessel health. (1)(2)(3)(4)
- Restoring gene expression
- Improving fertilty
A limited number of individuals aged 45–60 and rats participated in a 30-day study which discovered that NMN supplements significantly increased telomere length in each group. The reduction in telomere length is a pivotal factor in aging.
According to most human studies, 250 mg of NMN daily is beneficial. However, it is possible that higher dosages could provide even greater benefits, particularly with advancing age. Consequently, one suggestion is that individuals in their thirties and forties take 250 to 500 mg daily, those in their fifties and sixties take 600 to 750 mg, and those aged 70 and older take 750 mg to 1000 mg daily. But the positive benefits of NMN may decrease at doses over 2000 mg daily.
8. Chondroitin sulfate
Chondroitin is a key component of cartilage and the extracellular matrix (ECM). Its use as an arthritic drug has been well studied.
Chondroitin, hyaluronic acid, collagen, elastin, and other long, strand-like structures make up the ECM. They give our tissues, like skin and joints, strength.
Additionally, chondroitin is a fascinating anti-aging supplement since it activates several pathways that promote longevity and increase one’s expected lifetime. Its consumption has been linked to a decreased risk of death in people. Regarding supplements, this is one of the rare ones linked to better health and a lower chance of mortality.
One study found that when people took chondroitin and glucosamine together, their risk of dying from cardiovascular disease decreased by 65%, and their risk of dying from any cause decreased by 39%.
Chondroitin has several anti-aging effects that help us live longer and better lives.
- Anti-inflammatory: One example is the anti-inflammatory effects of chondroitin. Additionally, chondroitin can activate genes that code for extracellular matrix components. A robust extracellular matrix is beneficial for protecting and maintaining all of our cells, including stem cells.
- Cardiac health: Chondroitin can reduce atherosclerosis by enhancing blood vessel cell health, thereby reducing the risk of cardiovascular mortality in humans, as evidenced by studies indicating a significant association between chondroitin intake and cardiovascular health.
A daily dose of 1200 mg is recommended for chondroitin. Also, care must be taken in, not chondroitin HCl or chondroitin KCl, but rather the chondroitin sulfate variant. This chondroitin sulfate is physiologically identical to the one our bodies produce.
9. Alpha-ketoglutarate (AKG)
Alpha-ketoglutarate (AKG) is an essential component of all human cells. The mitochondria, the cellular power plants, rely on it as a fuel source.
This compound can protect human organs from physiological threats, such as those caused by dialysis or surgery.(1)(2)(3). Also, the role of alpha-ketoglutarate is well-studied for collagen production and bone health. It may also slow down osteoporosis in humans.
In several different animals, alpha-ketoglutarate has been shown to increase longevity. Even in some human studies, better results were obtained via epigenetic clock measurement. Extending one’s longevity has been demonstrated in scientific trials using the calcium AKG form.
2,000 mg of calcium alpha-ketoglutarate per day is recommended. You must not take the standard “alpha-ketoglutarate” but the calcium salt, “calcium alpha-ketoglutarate.”
10. Green tea extract
Concentrated green tea, or green tea extract, comes from the Camellia sinensis plant’s leaves. Epigallocatechin gallate (EGCG) and other powerful antioxidants found in it help prevent cell damage and positively affect health. Additionally, it makes autophagy possible, which is the breakdown of damaged cellular components.
- Reduce all-cause mortality: A lower risk of death from any cause and any particular cause, especially cardiovascular disease, is one of the potential health benefits of green tea extract, according to research.
- Prevent neuro-related diseases: Its antioxidant and anti-inflammatory characteristics may also have neuroprotective benefits, which might help prevent neurological illnesses like Alzheimer’s and Parkinson’s. Daily consumption of green tea may slow brain aging by stimulating nerve cells and reducing tension, according to one review.
- Skin health: On top of that, green tea extract may help prevent skin aging and hyperpigmentation from UV rays.
Although there are no set recommendations for how much green tea extract to consume daily, research has demonstrated that 300–800 milligrams have a positive impact. One can get green tea extract in capsule form, and it’s loaded with additional bioactive substances.
As a mineral, lithium is discovered in rock foundations. It flows from rocks into water, ultimately reaching the potable supply.
There are geographical areas where lithium concentrations in potable water are elevated. It is noteworthy that researchers have identified regions with reduced mortality rates, Alzheimer’s disease prevalence, and suicide rates. (1)
Lithium has been shown to extend life span and delay senescence in many animal studies. (1)(2)(3)(4) and similar has been studied for humans as increasing lithium consumption in humans has been linked to a decrease in mortality. (1)(2)(3) It has been studied to enable the upregulation of genes responsible for producing healthful proteins, such as brain-derived neurotrophic factor (BDNF), via epigenetic mechanisms.
Researchers found that certain individuals on long-term, high-dose lithium regimens have longer telomeres, which may extend lifespans. One study also indicated lower lithium levels in tap water were linked to longer life.
The optimal lithium dosage for lifespan is 0.3–5 milligrams per day. Having more than that amount may lead to kidney damage.
- Longevity uses: Fisetin’s role in longevity has been studied in animals with really positive outcomes at high doses. (1) (2) (3) (4)
Fisetin has been found to improve various aging-related diseases, including Huntington’s disease, which involves protein accumulation in the brain. In a Huntington’s disease model, mice fed fisetin had a 30% longer lifespan (139 days) compared to control mice, with the control mice only living an average of 104 days.
Additionally, it slows down the age-related PI3K/AKT-mTOR pathway. Evidence suggests that blocking this route may increase longevity in a number of different animals. Also, by virtue of its ability to activate sirtuins, proteins associated with aging and lifespan, fisetin affects epigenetics (the control of gene activity) and can enhance metabolism.
- Senolytic properties: Fisetin’s frequent promotion as a “senolytic” drug implies that it can kill off aged cells. This means that it can target and kill senescent cells, which no longer divide but can damage bodily tissues.
It occurs at large dosages (1200 mg per day for 3 days a month). However, large dosages may kill healthy cells, including stem cells. So smaller doses can be used for other functions related to increasing longevity.
- Anti-inflammatory effect: Fisetin is not anticipated to have a senolytic effect at lower dosages. Rather, it is well-known for its anti-inflammatory qualities; these are particularly important because aging is associated with inflammaging, a form of low-grade chronic inflammation.
Strawberries, apples, grapes, and onions are all good sources of fisetin, but in small amounts, making supplementation necessary to obtain fisetin. The typical dosage in human trials is 20 mg/kg. They are mixed with other ingredients, such as fat, to make them easier for your body to absorb.
Here is a table that lists the compounds and the dosages:
|Adults >70 years: 800 IU daily; Adults 1-70 years: 600 IU daily
|1,000 to 2,000 milligrams daily, divided into 500 mg portions
|200–400 IU daily
|Females: 320 mg daily; Males: 410–420 mg daily
|1.4 mg per pound of body weight daily (0–3 mg/kg)
|30-100 mg daily
|50–500 milligrams daily
|Nicotinamide Mononucleotide (NMN)
|250-1000 mg daily, depending on age; not to exceed 2000 mg
|2,000 mg of calcium alpha-ketoglutarate per day
|Green Tea Extract
|300–800 milligrams daily
|0.3–5 milligrams per day
|Typical in human trials: 20 mg/kg; dosages for senolytic effects vary
It’s crucial to consider that individual needs may vary based on health conditions, dietary restrictions, and lifestyle factors. Therefore, consulting a healthcare provider for personalised dosage recommendations is always advisable.
Supporting one’s health and extending one’s lifespan may require additional factors beyond a balanced diet and regular physical activity as one ages. Restoring nutrients to promote longevity is possible with the proper combination of supplements and vitamins. To maintain a healthy aging process during old age, it is critical to encourage the regeneration of the body’s critical systems.
Begin today taking better care of your body and mind by beginning a supplement regimen that will keep you healthy well into the future.