10 Longevity supplements that could add years to your life

Curious about how to enhance your health and longevity? Recent research suggests that targeted supplements may help promote healthy aging [1] and improve your quality of life by supporting cellular function.

For example, did you know that a third of adults don’t meet their daily vitamin D needs, increasing their risk of osteoporosis and weakened immunity? 

With the right supplements, you can support your body’s defenses against age-related ailments and boost your quality of life. 

This guide will explore 10 powerful options to help you live healthier and longer. Discover which supplements could be your allies in the journey toward a more vibrant future.

10 Longevity supplements for a healthier and longer life

1. Omega-3 fatty acids

Omega-3 fatty acids are essential nutrients that benefit the heart, brain, and immune system. Due to their anti-inflammatory properties, they can help reduce the risk of chronic illnesses, particularly those associated with aging. 

Omega-3s are well-known for supporting heart health by reducing blood pressure, improving cholesterol levels, and preventing arterial plaque buildup. 

Additionally, they offer cognitive protection, with studies showing improved memory and reduced cognitive decline in older adults [2].

Sources include: 

  • Fish oil
  • Krill oil
  • Algae oil 

These nutrients are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the two most beneficial omega-3 forms. 

Research supports the powerful impact of these nutrients. For instance, a comprehensive study of older adults found that those who regularly consumed omega-3s experienced lower rates of heart disease, improved cognitive health, and, ultimately, longer lifespans [3].

2. Coenzyme Q10 (CoQ10)

CoQ10 is an essential antioxidant vital in energy production in your cells’ mitochondria. As you age, your natural levels of CoQ10 decline, affecting cellular energy and, in turn, impacting heart health and overall vitality. 

By maintaining optimal levels, you can support your heart, prevent oxidative stress, and boost your body’s energy.

Sources include: 

  • Organ meats 
  • Fatty fish
  • Supplements

Clinical research has shown that CoQ10 supplementation can significantly improve mitochondrial function, which is essential for producing energy at the cellular level [4]. 

Enhanced mitochondrial efficiency means your body can convert nutrients into energy more effectively, supporting your heart, muscles, and brain.

Several studies reveal the potential of CoQ10 in reducing oxidative damage [4] and improving cardiovascular health [5]. It may also reduce the severity of age-related conditions such as hypertension [6] and fatigue [7]. 

3. Vitamin D

Vitamin D is crucial for maintaining strong bones, a robust immune system, and a balanced mood. Although the body synthesizes it naturally when exposed to sunlight, many people do not get enough due to lifestyle factors or seasonal changes.

Sources include: 

  • Sunlight 
  • Fortified foods 
  • Supplements 

A deficiency in vitamin D is linked to various age-related conditions. Low levels can compromise your immune system, leaving you more vulnerable to infections. 

Insufficient vitamin D also weakens bones and increases the risk of osteoporosis, making fractures more likely. 

Its role in mood regulation is significant, too, with research highlighting a strong connection between low levels and depression, especially in older adults.

Maintaining adequate vitamin D intake through supplements or diet could help you avoid these risks. 

Studies show that consistent vitamin D supplementation can improve immune responses, strengthen bones [8], and potentially lift your mood. 

Photograph: ElinaVeresk/Envato

4. Resveratrol

A natural compound found in red wine and grapes, resveratrol is known for its potent anti-inflammatory and antioxidant properties that can support your cellular health. 

It is often claimed that it helps slow down the aging process by safeguarding your cells from damage and supporting their repair mechanisms.

The compound’s ability to combat oxidative stress reduces inflammation and shields your body from the chronic diseases that often accompany aging.

Sources include: 

  • Red wine 
  • Grapes
  • Supplements 

Researchers have studied its impact on longevity and found promising results. Animal studies have shown that resveratrol activates certain proteins that extend lifespan [9], while human studies suggest it improves blood flow, reduces cholesterol, and promotes brain health.

Improved cellular function and metabolic health from its anti-aging effects can reduce the risk of cardiovascular disease, type 2 diabetes, and neurodegenerative disorders.

5. Curcumin

Curcumin, the active compound found in turmeric, has potent anti-inflammatory and antioxidant properties that can significantly improve your health.

It’s been used for centuries in traditional medicine, and modern research supports its potential to protect your body from inflammation-related diseases and the aging process.

Sources include:

  • Turmeric 
  • Supplements 

Curcumin’s antioxidant capacity helps neutralize free radicals that cause cellular damage, reducing oxidative stress and supporting your body’s defense against chronic conditions like arthritis, heart disease, and neurodegenerative disorders.

Research has highlighted curcumin’s role in preventing the buildup of inflammatory proteins [10], which are often implicated in conditions associated with aging. 

Its anti-inflammatory action can ease joint pain and improve mobility while also reducing the risk of cognitive decline. 

Studies suggest that regular curcumin supplementation could be effective in maintaining brain health and supporting metabolic function [11].

6. Nicotinamide mononucleotide (NMN)

NMN helps support cellular repair and energy metabolism by sustaining optimal levels of NAD+.

However, NAD+ declines naturally as you age, potentially leading to slower cellular repair and a reduced ability to generate energy.

NMN supplementation can restore NAD+ levels and, in turn, rejuvenate your cells. Research suggests that by boosting NAD+, NMN could delay aging by improving mitochondrial function, increasing cellular energy, and supporting DNA repair processes [12]. 

Studies in animals and early-stage human trials have shown promising results in enhancing metabolic health and potentially slowing age-related declines in cognitive function and physical endurance.

As an oral supplement, NMN offers an accessible way to help your body maintain high NAD+ levels, promoting efficient cellular repair and robust energy metabolism. 

This could contribute to healthier aging, improved vitality, and a more resilient body. 

7. Vitamin B Complex

Vitamin B complex, which includes B6, B12, and folate, is essential for energy metabolism, brain health, and homocysteine regulation.

Each vitamin helps convert your food into energy, ensuring your cells receive the fuel for optimal function. 

When elevated, they also promote a healthy nervous system and reduce homocysteine levels, an amino acid linked to heart disease.

Sources include: 

  • Leafy greens
  • Eggs
  • Fsh
  • Supplements 

Research indicates that maintaining adequate levels of B vitamins could protect against cognitive decline [13]. 

For instance, studies show that higher B6, B12, and folate levels can improve memory and slow brain atrophy in older adults [14].

Additionally, B vitamins are known to support mood regulation, helping manage stress and improve overall mental well-being. 

8. Probiotics

Probiotics, beneficial bacteria that support your digestive system, offer more than just a healthy gut. Their positive impact extends to immune support and inflammation reduction, making them a vital part of a longevity-focused wellness plan. 

By maintaining the balance of good bacteria in your intestines, probiotics help improve nutrient absorption, support digestion, and bolster your immune defenses.

Sources include: 

  • Yogurt
  • Kefir
  • Sauerkraut 
  • Supplements 

Research into the gut-brain connection reveals how probiotics can influence your mental well-being and cognitive function as these bacteria interact with your central nervous system. 

Studies suggest that a balanced gut microbiome can positively impact mood, memory, and cognitive health [15] while also reducing the inflammation that often accelerates aging.

Keeping your digestive tract populated with probiotics could play a critical role in staving off chronic illness and maintaining vitality. 

Photograph: Manuta/Envato

9. Collagen peptides

Collagen peptides, derived from collagen, offer tremendous benefits for joint health, skin elasticity, and muscle recovery. 

As we age, the natural collagen levels, the primary structural protein in our skin, bones, and connective tissues, decline.

This reduction often leads to visible signs of aging, like wrinkles and joint pain, impacting your mobility and overall well-being.

Supplementing collagen peptides can help counteract this loss by providing the essential amino acids your body needs to repair and maintain collagen levels. 

Bone broth is a traditional source, while supplements offer a more convenient and concentrated form. 

Research shows a clear link between declining collagen and age-related changes, from joint deterioration to sagging skin [16]. 

Studies have found that regular collagen supplementation can significantly improve joint function, promote skin elasticity, and accelerate muscle recovery after exercise.

Incorporating collagen peptides into your routine is a proactive approach to sustaining your mobility, maintaining your skin’s youthful appearance, and enhancing muscle repair. 

10. Magnesium

Magnesium is crucial for muscle function, blood sugar control, and heart health. This essential mineral plays a key role in over 300 enzymatic reactions in your body, from muscle contractions to nerve signaling. 

However, many people fall short of their daily magnesium needs, which can affect your energy, metabolism, and cardiovascular system.

Sources include: 

  • Nuts
  • Seeds
  • Leafy greens 
  • Supplements 

Research highlights the connection between magnesium deficiency and various age-related ailments. 

Insufficient levels may lead to muscle cramps, insulin resistance, and high blood pressure, all of which can negatively impact your health as you age. 

Studies have shown that maintaining adequate magnesium levels can improve glucose metabolism, support muscle relaxation, and help regulate heart rhythm [17], reducing your risk of cardiovascular disease.

Closing thoughts

Adding longevity supplements to your daily routine could significantly impact your health and vitality as you age. By supporting your body’s cellular repair, cognitive function, and metabolic health, these ten supplements can help you maintain energy, strong bones, and mental clarity. 

Whether it’s omega-3s for inflammation or vitamin D for immune health, each supplement offers specific benefits that can make a difference in the quality and length of your life. 

Consult your doctor to identify which of these supplements best aligns with your health goals and embark on a journey toward a longer, healthier life.

FAQs

What is the best supplement for longevity?

The best supplement for longevity depends on individual needs, but omega-3 fatty acids stand out for their benefits in reducing inflammation and supporting heart and cognitive health. Consult your healthcare provider for personalized guidance.

What nutrients are good for longevity?

Nutrients that support longevity include omega-3 fatty acids, vitamin D, and antioxidants like resveratrol and curcumin, which promote heart health, immune support, and reduce inflammation. B vitamins and magnesium also contribute to cognitive function and metabolism.

What supplements make you look younger?

Supplements like collagen peptides and vitamin C help improve skin elasticity, reduce wrinkles and support a youthful appearance. Antioxidants such as resveratrol and curcumin fight free radicals and protect skin health.

What’s the best supplement for anti-aging?

The best supplement for anti-aging varies by individual, but collagen peptides are known for improving skin elasticity and reducing wrinkles. Antioxidants like resveratrol and vitamin C also promote a youthful appearance.

[1] https://journals.sagepub.com/doi/10.1177/15598276241244725
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/
[3] https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8431086/
[5] https://pubmed.ncbi.nlm.nih.gov/34068578/
[6] https://pubmed.ncbi.nlm.nih.gov/12428181/
[7] https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.883251/full
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
[9] https://www.sciencedirect.com/science/article/pii/S0925443915000216
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004232/
[11] https://www.sciencedirect.com/science/article/pii/S0925443914003779
[12] https://www.sciencedirect.com/science/article/pii/S2090123221001491
[13] https://pubmed.ncbi.nlm.nih.gov/34432056/
[14] https://www.sciencedaily.com/releases/2010/09/100912213050.htm
[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10975805
[16] https://www.hsph.harvard.edu/nutritionsource/collagen/
[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/

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