10 Best Longevity and Anti-Ageing Supplements
In recent years, the quest for longevity has shifted from mere myth to a tangible goal, thanks to advancements in nutritional science and biotechnology.
Longevity supplements, once a niche interest, have surged in popularity, offering the promise of a longer, healthier life.
This guide explores the top supplements for longevity, backed by scientific research and clinical trials, and explains why this trend deserves your attention.
Understanding Longevity and Ageing
What is Longevity?
Longevity refers to the length of an individual's life, particularly the extension of a healthy life well beyond the average lifespan within a population. It includes wanting to live longer and stay healthy, without chronic diseases or disabilities that come with getting older.
What is Healthspan?
Healthspan is the time in a person's life when they are healthy and free from chronic diseases and significant disabilities. Healthspan is about the quality of years lived, not just the total years. It's essential to take care of physical, mental, and emotional well-being as we get older, not just focus on lifespan.
Extending health spans aims to help people live longer and have a better quality of life. This means reducing the chances of getting age-related illnesses like heart disease, diabetes, and memory loss.
Research is being done to find ways for people to live longer and healthier lives during premature ageing. This includes making changes to lifestyle, diet, and taking supplements. The goal is to help individuals have more energy and fulfilment in their lives during healthy ageing.
What causes ageing?
Ageing is a complex process influenced by a combination of genetic, environmental, and lifestyle factors. The exact mechanisms are still being studied, but several key factors have been identified:
- Genetic Factors: Telomere shortening in chromosomes contributes to cellular ageing.
- Oxidative Stress: Imbalance between damaging free radicals and protective antioxidants.
- Cellular Senescence: Aged cells stop dividing but don't die, releasing harmful substances.
- Mitochondrial Dysfunction: Decreased energy production in cells' mitochondria with age.
- Hormonal Changes: Fluctuations in hormone levels affect various body functions.
- Inflammation: Chronic inflammation is linked to ageing and age-related diseases.
- Lifestyle Factors: Diet, exercise, and exposure to toxins impact ageing.
- Accumulation of Cellular Damage: Cells accumulate damage over time, impairing function.
- Epigenetic Changes: Changes in gene expression without altering DNA, influenced by environment and lifestyle.
These factors collectively contribute to the complex process of ageing, offering potential targets for interventions to slow ageing and improve healthspan.
There are many different ways to tackle ageing, and while supplementation should only be considered as a small part of it, some interesting research in the last few years shows some promising signs.
10 Best Longevity Supplements
1. Resveratrol
Resveratrol is a potent polyphenol and antioxidant found naturally in the skin of red grapes, certain berries, peanuts, and dark chocolate. It has gained significant attention for its potential health benefits, particularly in the context of ageing and longevity. This compound is also famously present in red wine, leading to widespread interest in its effects on health and lifespan.
Potential Benefits of Resveratrol
- Heart Health: Resveratrol is believed to support cardiovascular health, as a 2020 study found that through various mechanisms, including improving endothelial function, reducing inflammation, and offering protection against the oxidation of LDL cholesterol, which is a crucial factor in the development of atherosclerosis.
- Ageing and Longevity: Studies suggest that resveratrol can activate specific genes associated with longer lifespans and mimic the effects of caloric restriction, a known factor in extending lifespan in various organisms. Furthermore, findings conclude that It may influence mechanisms involved in ageing, such as DNA repair, the production of protective enzymes, and the reduction of inflammatory processes.
- Metabolic Benefits: There is evidence to suggest that resveratrol can improve insulin sensitivity and help manage blood glucose levels, according to a 2018 study, making it a compound of interest in the context of metabolic syndrome and diabetes prevention.
- Neuroprotection: Preliminary research indicates that resveratrol may have protective effects on brain health, potentially reducing the risk of neurodegenerative diseases like Alzheimer's by inhibiting the buildup of plaques and oxidative stress in the brain.
Recommended Dosage
The optimal dosage of resveratrol supplements can vary, but most studies suggest benefits within the range of 100-500 mg per day. It's important to note that the absorption and bioavailability of resveratrol can be low, and some products are formulated with enhancers to improve uptake.
2. NAD+ Boosters (NMN: Nicotinamide mononucleotide)
Nicotinamide Mononucleotide (NMN) is a critical precursor to Nicotinamide Adenine Dinucleotide (NAD+), a coenzyme essential for a wide array of biological processes.
NAD+ plays a pivotal role in energy metabolism, DNA repair, and the regulation of cellular and ageing processes, making NMN supplementation a promising avenue for enhancing longevity and healthspan.
Sources of NMN
NMN is present in small quantities in foods such as avocados, broccoli, cabbage, cucumbers, and edamame. However, these amounts are not sufficient to impact the levels of NAD+ in other nutrients in the body. This led to NMN supplements being created to increase NAD+ levels in other nutrients more effectively than diet alone.
How Much to Take Daily
The optimal dosage of NMN is still under investigation, with human studies still exploring a wide range of doses. Most human studies have used doses ranging from 250 mg to 1,000 mg per day, showing promising results in terms of safety and efficacy. However, individual needs may vary, and it's advisable to consult with a healthcare provider to determine the appropriate dosage.
3. Spermidine: A Key to Cellular Renewal and Longevity
Spermidine is a naturally occurring compound found both in the body and various foods. It plays a crucial role in autophagy, the body's cell renewal and cleaning process, which is linked to increased lifespan.
- Sources: You can find spermidine in foods like wheat germ, aged cheese, mushrooms, and soy products. It's also available as a dietary supplement for those looking to boost their intake.
- Benefits: By promoting autophagy, spermidine helps in the maintenance of cellular health, potentially extending longevity and enhancing overall well-being.
- Dosage: While there's no established guideline for supplement dosage, incorporating spermidine-rich foods into your diet is a safe way to enjoy its benefits.
4. Pterostilbene: Nature's Antioxidant Powerhouse
Pterostilbene, a natural compound akin to resveratrol, is celebrated for its potent antioxidant effects. Found in the heart of blueberries and grapes, this compound offers a myriad of health benefits.
- Sources: Richly present in blueberries and grapes, pterostilbene is also available as a dietary supplement, making it easy to incorporate into your daily routine.
- Health Benefits: According to recent studies, pterostilbene shines in its ability to bolster heart health and cognitive function while playing a significant role in anti-ageing efforts. Its antioxidant properties help combat oxidative stress, contributing to overall well-being.
- Recommended Dosage: For those considering supplementation, initial studies recommend a daily intake of 50-250 mg. This range is suggested to harness pterostilbene's full potential while ensuring safety and efficacy.
5. Probiotics
Probiotics are live microorganisms, encompassing both bacteria and yeasts, that confer numerous health benefits, particularly to the digestive system.
- Natural Sources: These beneficial microbes are abundant in fermented foods such as yoghurt, kefir, and sauerkraut, as well as available in supplement form.
- Health Perks: Regular consumption of probiotics is linked to gut health and potential longevity benefits, along with a positive influence on mental wellbeing.
- Recommended Dosage: The appropriate intake of probiotics can significantly vary based on the specific strain. It's essential to refer to product labels for guidance and consult with healthcare professionals for personalised advice.
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6. Rosmarinus (Rosmarinic acid)
Rosmarinus officinalis, commonly known as rosemary, is a herb known for its aromatic and therapeutic properties. One of its active compounds, rosmarinic acid, has been studied for various health benefits, including its potential impact on longevity and healthspan. Here's how rosmarinic acid might influence these areas:
- Antioxidant Properties: According to studies, rosmarinic acid is a potent antioxidant that helps neutralise harmful free radicals in the body. By reducing oxidative stress, it may help protect cells from damage that contributes to ageing and the development of chronic diseases.
- Anti-inflammatory Effects: A 2022 review found that chronic inflammation is associated with many age-related diseases. Rosmarinic acid has been shown to have anti-inflammatory properties, which could potentially reduce the risk of conditions like heart disease, diabetes, and Alzheimer's, thereby potentially contributing to a longer healthspan.
- Neuroprotective Effects: There is evidence to suggest that rosmarinic acid has neuroprotective effects, which could play a role in preventing or slowing the progression of neurodegenerative diseases such as Alzheimer's and Parkinson's. This could contribute to maintaining cognitive function and quality of life in older age.
- Supporting Metabolic Health: Some studies suggest that rosmarinic acid may have beneficial effects on metabolic health, including improving insulin sensitivity and reducing the risk of obesity and type 2 diabetes. Metabolic health is crucial for longevity and a healthy ageing process.
7. Sirtuin 6 (SIRT6): Enhancing Cellular Health
SIRT6 belongs to the sirtuin family, proteins crucial for DNA repair, metabolism regulation, and ageing. It deacetylates proteins, an essential process for cellular health and longevity.
Sources:
Endogenously produced, SIRT6 activity can be boosted by lifestyle choices. Caloric restriction, physical exercise, and a diet rich in polyphenols (from berries, nuts, and red wine) enhance its function.
Potential Benefits:
- Longevity: This plays a vital role in DNA repair and telomere maintenance, contributing to cell longevity.
- Metabolic Health: Helps regulate glucose and lipid metabolism, aiding in metabolic disease prevention.
- Inflammation Reduction: Involved in suppressing inflammatory responses, potentially reducing related diseases.
Dosage: Direct SIRT6 dosage isn't applicable, as it's a gene-encoded protein. Its activity is enhanced through healthy lifestyle practices. Research into activating compounds, including polyphenols and NAD+ precursors like nicotinamide riboside (NR), is ongoing. SIRT6 is crucial for maintaining cellular health, with benefits for longevity, metabolic health, and inflammation control. While not directly supplementable, lifestyle and dietary choices significantly influence its activity, promoting better health outcomes.
8. Metformin
Metformin is a prescription medication primarily used to treat type 2 diabetes. It belongs to a class of drugs known as biguanides and works by decreasing glucose production in the liver, improving the body's sensitivity to insulin, and reducing the amount of sugar absorbed by the intestines.
One notable study is the ongoing TAME (Targeting ageing with Metformin) trial, which aims to assess Metformin's ability to delay the onset of age-related diseases and conditions, effectively targeting the ageing process itself rather than anti-aging rather than individual diseases. This study and others like it seek to provide more concrete evidence on Metformin's potential to enhance healthspan and possibly lifespan in humans.
While the research is promising, it's important to note that the use of Metformin specifically for longevity is still under investigation, and more data are needed to fully understand its effects and implications in this context.
Sources: Metformin is not found in natural sources and is available only through prescription. It comes in several forms, including tablets, an extended-release (long-acting) tablet, and a liquid. Metformin is often sold under brand names like Glucophage, Glumetza, and Fortamet, among others.
9. Rapamycin: A Comprehensive Overview with a Focus on NMN Synergy
Both rapamycin and NMN have been spotlighted in longevity studies, albeit through distinct mechanisms. NMN, a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), is pivotal in enhancing cellular energy metabolism and repairing DNA. When considered alongside rapamycin's mTOR inhibition, these compounds collectively offer a multifaceted approach to slowing the ageing process, improving metabolic health, and enhancing longevity.
Key Benefits:
- Immunosuppression: Rapamycin is effectively used to prevent organ transplant rejection by dampening the immune response.
- Anti-ageing and Longevity: It has shown promise in extending lifespan in animal models by mimicking the effects of caloric restriction.
- Neuroprotection: Early research suggests potential benefits against neurodegenerative diseases through autophagy promotion.
- Synergistic Effects with NMN: The combination of rapamycin and NMN is being explored for their complementary roles in supporting healthspan and combating age-related decline.
10. Fisetin
Fisetin has attracted attention in longevity research for its ability to influence senescence, a state of cellular ageing where cells no longer divide. By reducing the burden of senescent cells, fisetin may help alleviate age-related tissue dysfunction and promote healthier ageing.
This effect, combined with its antioxidant properties, positions fisetin as a promising compound in the quest to extend healthspan and potentially lifespan.
Key Benefits:
- Senolytic Activity: Fisetin is recognised for its ability to selectively induce the death of senescent cells, thereby improving overall cellular function and reducing age-related tissue degeneration.
- Antioxidant and Anti-inflammatory Effects: It combats oxidative stress and inflammation, two key drivers of ageing and chronic diseases.
- Neuroprotection: There is emerging evidence that fisetin may offer protective effects against neurodegenerative diseases, possibly through its antioxidant actions and ability to enhance brain function.
How to Choose and Use Longevity Supplements
- Consult Healthcare Providers: Always discuss with a healthcare professional before starting any supplement regimen.
- Quality Matters: Opt for supplements from reputable manufacturers with transparent ingredient sourcing.
- Lifestyle Integration: Supplements should complement a healthy diet, regular exercise, and adequate sleep.
The Science Behind Longevity
At its core, the science of longevity seeks to understand the biological mechanisms that contribute to ageing and how to mitigate these factors to enhance both lifespan and health span. Research in this field explores ageing processes in various aspects, including genetics, cellular senescence, telomere length, and the impact of lifestyle factors like diet, exercise, and stress management.
The Role of Lifestyle and Genetics
Longevity is influenced by a combination of genetics and lifestyle choices. While genetic factors can predispose individuals to longer lives, lifestyle choices are crucial. Healthy diets, regular physical activity, stress reduction, and avoidance of harmful habits like smoking and excessive alcohol consumption can significantly contribute to extending one's lifespan and improving overall health quality.
The Impact of Modern Medicine and Technology
Advancements in medical science and technology have also played a pivotal role in reducing mortality and extending average life expectancies. Innovations in healthcare, from vaccines and antibiotics to modern surgical techniques and chronic disease management, have drastically reduced mortality rates from infectious diseases and improved outcomes for various health conditions.
Longevity and Quality of Life
Ultimately, the pursuit of healthy longevity supports healthy ageing, and is not just about adding more years to life but adding more life to those years.
It involves enhancing the quality of life, maintaining physical and
What Are Telomeres and Why Do They Matter?
Telomeres are the protective caps at the ends of our chromosomes, essential for maintaining genetic stability. Over time, telomeres shorten, a process linked to ageing and disease. Understanding telomeres offers insights into how longevity supplements might contribute to a healthier, extended life.
Why the Trend Toward Longevity Supplements
The increasing interest in longevity supplements is driven by a growing understanding of ageing mechanisms, such as telomere shortening and mitochondrial decay, and a desire to enhance the quality of life. This trend reflects a broader shift towards preventive healthcare and personalised nutrition.
Tailored Health Supplements for Enhanced Healthspan and Wellbeing
1. Omega-3 Fatty Acids: Essential for Heart and Brain Health
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- Natural Sources: Available in fatty fish, flaxseeds, chia seeds, and as dietary supplements.
- Health Benefits: Promotes heart health, cognitive function, and reduces inflammation.
- Recommended Dosage: 250-500 mg of EPA and DHA daily.
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2. Vitamin D: The Sunshine Vitamin for Immune Support
Vital for bone health, immune function, and reducing inflammation, Vitamin D3 & K2 is synthesised when the skin is exposed to sunlight.
- Sources: Sunlight, fatty fish, fortified foods, and supplements.
- Benefits: Enhances bone and immune health, and may lower the risk of chronic diseases.
- Dosage: 600-800 IU daily for adults, with adjustments for specific needs.
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4. Collagen Supplements: Foundation of Youthful Vitality
- Natural Sources: Produced by the body, with bone broth and animal proteins as dietary sources. Collagen supplements offer a direct boost.
- Health Benefits: Improves skin hydration, joint health, and bone density.
- Recommended Dosage: 5-15 grams of collagen peptides daily for optimal benefits.
5. Curcumin: Turmeric's Anti-Inflammatory Gem
Curcumin, the active compound in turmeric, boasts powerful anti-inflammatory and antioxidant properties.
- Source: Extracted from turmeric spice.
- Health Advantages: Reduces inflammation, boosts cognitive function, and may lower disease risk.
- Optimal Intake: 500-2000 mg of turmeric extract daily, standardised for high curcumin content.
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6. Coenzyme Q10 (Q10) Capsules: Energising Antioxidant
CoQ10 is essential for energy production and acts as an antioxidant, supporting heart health and cellular vitality.
- Diverse Sources: Found in meats, fish, nuts, and as a supplement.
- Health Advantages: Enhances heart health, reduces headaches, and boosts energy levels.
- Optimal Dosage: 100-200 mg daily to leverage CoQ10's health-promoting effects.
7. Green Tea Extract: Antioxidant Powerhouse
A potent concentrate derived from green tea leaves, green tea extract is abundant in antioxidants, particularly catechins, known for their health-promoting properties.
- Natural Sources: Extracted directly from the leaves of green tea, ensuring a high concentration of its beneficial compounds.
- Health Benefits: Regular intake is linked to potential weight loss, enhanced cognitive performance, and a lowered risk of cancer.
- Recommended Dosage: For optimal results, a daily dosage of 250-500 mg, standardised for its catechin content, is advised.
8. Astaxanthin: Nature's Super Antioxidant
Astaxanthin stands out as a keto-carotenoid, celebrated for its exceptional antioxidant properties that combat oxidative stress and cellular damage.
- Primary Sources: This powerful compound is naturally found in marine sources such as salmon and trout, certain species of algae, and is also available in concentrated supplement form.
- Key Benefits: Its consumption is associated with numerous health advantages, including the promotion of skin vitality, reduction of inflammatory responses, and bolstering of eye health.
- Suggested Dosage: Research supports a daily intake ranging from 4 to 12 mg to harness astaxanthin's full spectrum of health benefits effectively.
9. Vitamin B Complex: For alertness and energy
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- Sources: Whole grains, meat, eggs, dairy products, legumes, seeds, nuts, and supplements.
- Benefits: Supports energy levels, brain health, and cellular metabolism.
- Dosage: Varies by specific B vitamin; it's generally recommended to follow RDA guidelines or consult a healthcare provider.
10. Biotin: Essential for Radiance and Vitality
Biotin, also known as Vitamin B7, plays a pivotal role in maintaining radiant hair, supple skin, and strong nails. Beyond its beauty benefits, it's crucial for optimising energy metabolism.
- Natural Sources: Incorporate biotin-rich foods into your diet for a natural boost. Excellent sources include eggs, a variety of nuts and seeds, and liver, ensuring a balanced intake.
- Key Benefits: Biotin could excel in energising the body's metabolism while nurturing the health of your hair, skin, and nails, promoting an overall glow and vitality.
- Recommended Dosage: For adults, a daily intake of 30 micrograms (mcg) is recommended to meet your nutritional needs and support bodily functions effectively.
FAQs
Longevity
1. What is the difference between longevity and healthspan?
Longevity refers to the length of an individual's life, while healthspan is the portion of life spent in good health, free from chronic diseases and disabilities.
2. How can I increase my healthspan?
Improving your long term health span involves a combination of a balanced diet, regular physical activity, adequate sleep, stress management, and avoiding harmful habits like smoking and excessive alcohol consumption.
3. Are there any proven strategies to extend longevity?
While no magic formula guarantees longevity, a healthy lifestyle, genetic factors, good sleep and a varied diet (potentially including certain supplements) may contribute to a longer life. Ongoing research aims to better understand how to extend and promote longevity more safely and effectively.
Cellular ageing
4. What causes cellular ageing?
Cellular ageing is influenced by a combination of genetic and environmental factors, including DNA damage, telomere shortening, oxidative stress, and the accumulation of senescent cells.
5. Can we reverse cellular ageing?
Some research suggests that interventions like caloric restriction, exercise, and certain supplements may slow cellular ageing processes. However, reversing cellular ageing remains a complex challenge that is still under investigation.
Longevity Supplements
6. What are some popular supplements for longevity?
Popular supplements include resveratrol, NAD+ boosters (such as NMN and NR), omega-3 fatty acids, curcumin, spermidine, and antioxidants like vitamins C and vitamin E.
7. Do longevity supplements really work?
The effectiveness of longevity supplements can vary widely, and more research is needed to understand their impacts fully. Some may offer health benefits, but they should not replace a healthy lifestyle.
8. Are there any risks associated with taking longevity supplements?
As with any supplement, there can be risks, especially if taken in high doses or in combination with certain medications. It's important to consult with a healthcare provider before starting any new supplement regimen.
General
9. What role does genetics play in longevity?
Genetics can influence longevity, but lifestyle and environmental factors also play a significant role. It's believed that genetics accounts for about 20-30% of an individual's lifespan potential.
10. Can diet and exercise really impact my longevity?
Yes, a healthy diet and regular exercise are among the most significant factors you can control to improve your health span and potentially your longevity. They help manage weight, reduce the risk of chronic diseases, reduce inflammation, and maintain physical and mental health.
11. What is the most critical factor in living a long, healthy life?
There is no single most important factor; instead, it's a combination of maintaining a healthy diet, regular physical activity, mental well-being, social connections, and preventive healthcare measures.
12. How do stress and sleep affect longevity?
Chronic stress and poor sleep can negatively impact health and may shorten life expectancy by exacerbating health issues like heart disease, diabetes, and obesity. Managing stress and ensuring adequate, quality sleep are crucial for healthy longevity too.
Conclusion
Longevity supplements offer promising avenues for enhancing healthspan and slowing the ageing process. However, they are most effective when used as part of a holistic approach to health, including diet, exercise, and lifestyle modifications. As research evolves, so too will our understanding of these supplements' roles in promoting a longer, healthier life.
