In recent years, the pursuit of longevity has captured the attention of millions as people from all walks of life seek the keys to a longer, healthier existence. This growing interest is fueled in part by some disconcerting numbers, as a recent report shows that the average life expectancy in the USA has dropped [1]. Yet even though we’re faced with the reality of shorter lifespans, could there be a way to turn back the clock and extend your healthy years?
While there is no magic potion for living longer, supplements and nutrition can be powerful tools in the quest for reaching triple digits. But do supplements really help increase your lifespan, and which ones actually work?
Before we delve into the world of supplements, let’s first start by examining what longevity is.
What does longevity mean?
Longevity refers to the duration of your life or the length of time you are expected to live. It’s often associated with living a long and healthy life, free from diseases, and maintaining physical and mental well-being.
Personalized supplements for longevity with Elo Health
Your longevity relies on so much more than just good genetics–having the right longevity health plan also plays an important role.
At Elo Health, we offer 1:1 dietitian support with our Elo Health coaches so you can stay accountable, reach your health and fitness goals, and better understand your health. For example, if you’re looking to improve longevity, your health coach can create a health plan for you that focuses on certain supplements and will be able to work with you on topics like stress management, sleep, weight loss, energy, and more.
Elo also provides personalized smart supplements made just for you through at-home blood testing, biomarkers, and data from wearables. After all, your nutrition needs are unique, and your supplement plan should be, too.
Start your personalized supplement journey today!
The 8 best supplements to include in your longevity health plan
With a plethora of supplement options available on the market, it can be hard to tell which supplements are scientifically sound and not just a marketing gimmick. So, how do you know which ones are right for you and your longevity needs?
To answer this question, we have turned to science to unveil the best anti-aging supplements. From curcumin to magnesium, here are some of the most powerful elixirs to help unlock the secrets to a more vibrant, enduring life.
Omega-3
Omega-3 fatty acids are polyunsaturated fats that are vital to cell membranes and other body functions. Because your body can’t naturally produce them, omega-3s are considered to be essential nutrients that must be consumed through diet and supplements.
These fatty acids are incredibly beneficial for health, as scientific research shows that they can reduce inflammation, lower the risk of all-cause mortality, positively impact heart health, and support cognitive function, all of which can contribute to longevity [2,3,4].
Dosing recommendations
The daily recommendation for all omega-3s is 1,600 mg/day for men and 1,100 mg/day for women [5].
Precautions
If you have high triglycerides, it may be best to avoid omega-3 supplements, as they have been associated with an increased likelihood of developing atrial fibrillation.
Probiotics
Probiotics are live microorganisms that can be found in several locations in the body, including the gut, mouth, skin, lungs, vagina, and urinary tract [6]. They are most heavily concentrated in the digestive tract, where they play a key role in the composition of your microbiome, which is made up of both helpful and potentially harmful microorganisms that can significantly affect your health.
Studies show that probiotics offer a multitude of health benefits, including better digestion and gut function, an enhanced immune system, reduced inflammation, and may even prevent age-related diseases [7,8]. Furthermore, research indicates that probiotics can help maintain a balanced gut microbiota, which may contribute to an increased lifespan and better healthspan [9].
Dosing recommendations
There's no daily recommended dose of probiotics; however, most studies show that taking probiotics every day can help with a variety of health concerns [10]. The dose needed for probiotics varies depending on the strain, product, and benefits found from high-quality human research studies. To learn more about probiotics and which strains might be right for you, check out Elo’s guide to the benefits of probiotics.
Precautions
While most people can safely take probiotics, they may not be appropriate for everyone. Those with suppressed immune systems, venous catheters, damaged heart valves, or those who have had recent surgeries or prolonged hospitalizations are at the greatest risk for infection from probiotics. Additionally, individuals with yeast allergies can be allergic to certain probiotic products.
Curcumin
Curcumin, the bioactive compound found in turmeric, has gained attention in recent years for its potential benefits in alleviating pain and inflammation, as well as symptoms of arthritis, depression, inflammatory digestive disorders, and more [11].
Research has also found that curcumin may have a positive impact on cognitive function and reduce the risk of neurodegenerative diseases (such as Alzheimer's disease) by combating oxidative stress and inflammation in the brain [12]. Furthermore, other studies indicate that curcumin can be helpful in preventing and treating age-related chronic diseases, including cardiovascular diseases, cancer, and diabetes, due to its anti-inflammatory and antioxidant effects [13].
Dosing recommendations
You can obtain curcumin through a turmeric supplement. While there is no standard dose for turmeric, the World Health Organization has established 1.4 mg of curcumin/pound of body weight (0–3 mg/kg) as an acceptable daily intake [14].
Precautions
It’s strongly advised to avoid turmeric supplements if you are pregnant, breastfeeding, have certain conditions (like diabetes, gallstones, gallbladder or kidney disease, bleeding disorders, or immunity problems), have an upcoming surgery, or are taking certain medications.
Fiber
Dietary fiber is a type of carbohydrate and is the indigestible component of plant-based foods. Unlike other forms of carbohydrates (such as starches), fiber doesn’t break down into digestible sugar molecules, which means it passes through the digestive system relatively intact.
Fun fact: Even though it’s on every nutrition label, fiber is actually considered a non-nutrient since it cannot be digested or absorbed by the body.
There are two types of fiber (soluble and insoluble), each serving different but complementary roles. The former can help regulate cholesterol and bulk up stool, whereas insoluble fiber helps move food through your GI tract to support digestive health. Both types of fiber are important to include in your diet, and conveniently, many plant foods contain both types.
Fiber has also been associated with numerous health benefits, including weight management, blood sugar regulation, digestion, and increased longevity. Furthermore, studies have found a correlation between a higher intake of dietary fiber and a reduced risk of cardiovascular diseases and certain types of cancer, as well as all-cause mortality [15,16,17].
Dosing recommendations
The American Heart Association recommends a total dietary fiber intake of 25 to 30 g/day [18].
Precautions
Fiber supplements (such as guar, psyllium, or glucomannan) don’t contain the numerous other health-promoting compounds that plants do and can cause digestive issues. They also may interfere with certain medications, so check with your healthcare provider to see if supplements are a good option for you.
Green tea extract
Green tea extract is extracted from the leaves of the Camellia sinensis plant and is a highly concentrated form of green tea. It contains potent antioxidants–such as flavonoids and polyphenols like epigallocatechin gallate (EGCG)–that protect against cell damage and offer various health benefits [19].
Studies have shown that consuming green tea and green tea extract could have several positive effects on your health, including a reduced risk of all-cause and cause-specific mortality (particularly in relation to cardiovascular diseases) [20]. It may also prevent neurodegenerative diseases, such as Alzheimer's and Parkinson's disease, due to its neuroprotective effects mediated by its antioxidant and anti-inflammatory properties [21].
Dosing recommendations
While there are no official green tea extract dosing guidelines, studies have shown favorable effects with a green tea extract intake of 300-800 mg/day [22].
Precautions
Consult your doctor or pharmacist before taking green tea extract if you have anemia, bleeding problems, diabetes, glaucoma, heart or intestinal problems, mental/mood disorders, low levels of calcium in the blood, or osteoporosis.
Vitamin D
Vitamin D has many critical roles in the body and is essential for calcium absorption, immune function, and bone, muscle, and heart health [23,24,25,26]. It also has important anti-inflammatory, antioxidant, and neuroprotective properties that support brain health [27].
Research also shows that getting enough of this essential nutrient can contribute to a longer and healthier life since. For example, adequate vitamin D levels have been associated with a reduced risk of all-cause mortality and specific age-related diseases (such as cardiovascular diseases, cancer, and respiratory diseases) [28].
Dosing recommendations
The Recommended Dietary Allowance (RDA) for people between the ages of 1 and 70 is 600 IU/day, and for adults over 70, the RDA is 800 IU/day [29].
You likely need a vitamin D supplement if you have suboptimal vitamin D levels (<40 ng/mL), do not get regular sun exposure year-round, have a low dietary vitamin D intake, or are at increased risk for vitamin D deficiency.
Precautions
You should not take vitamin D if you have had an allergic reaction to it, if you have high levels of calcium or vitamin D in your body, or have a condition that can cause nutrient malabsorption.
Magnesium
Magnesium plays many critical roles in the body–including protein synthesis, bone health, energy production, disease prevention, and heart, muscle, and nerve function–and is involved in over 600 enzymatic reactions [30]. It has also been linked to promoting longevity due to its various health benefits, such as supporting cardiovascular health, maintaining bone health, and regulating blood sugar levels [31,32,33].
Interestingly, a recent study found that a higher dietary magnesium intake was associated with a reduced risk of all-cause mortality, particularly concerning cardiovascular diseases and cancer [34].
Dosing recommendations
Magnesium needs vary by age and gender. Here is the recommended dietary allowance (RDA) for magnesium [35]:
Males 14-18 years: 410 mg/day
Males 19–30 years: 400 mg/day
Males 31+ years: 420 mg/day
Females 14-18 years: 360 mg/day (400 mg/day during pregnancy)
Females 19–30 years: 310 mg/day (350 mg/day during pregnancy)
Females 31+ years: 320 mg/day (360 mg/day during pregnancy)
Precautions
Magnesium supplementation isn’t suitable for everyone, as supplements may interact with certain medicines (including diuretics, heart medicines, and some antibiotics) and could cause negative issues if you have diabetes, or kidney, heart, or intestinal disease [36].
Coenzyme Q10 (CoQ10)
Coenzyme Q-10 (CoQ10 or Ubiquinone) is a lipid antioxidant essential for body tissues and organ health. It helps prevent the generation of free radicals and modifications of proteins, lipids, and DNA and may also reduce inflammation and alleviate fatigue [37,38,39].
Research has also found a correlation between CoQ10 and longevity due to its crucial role in cellular energy production and protection against oxidative stress. Studies show that CoQ10 supplementation may be beneficial in preventing and managing age-related diseases (such as neurodegenerative and cardiovascular disorders) by reducing oxidative stress and inflammation and improving mitochondrial function; however, more research is needed on this matter [40].
Dosing recommendations
Standard CoQ10 doses range from 60-500 mg/day; however, studies indicate that it can be well-tolerated at higher doses of 1,200-2,400 mg/day [40].
Precautions
CoQ10 is generally well-tolerated; however, some people may experience side effects such as allergic reactions, stomach upset, loss of appetite, nausea, vomiting, and diarrhea. It might also lower blood pressure, so it’s best to talk with a healthcare professional before taking it [41].
Summary
The pursuit of longevity continues to capture the public and scientific community's attention. While certain lifestyle changes and dietary recommendations can help increase the odds of reaching triple digits, longevity supplements may also aid in reaching your goal.
According to research, probiotics, omega-3 fatty acids, magnesium, CoQ10, vitamin D, green tea extract, and curcumin are some of the best longevity supplements to consider adding to your routine. However, not all of these supplements may be right for you. Talk with your healthcare provider before adding a new supplement to your routine.
If you’re confused about which ones are right for you, Elo Health can help. We determine the right longevity supplements for you based on your biomarkers and wearable data so you can reach your goals.
Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.
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