9 Longevity supplements you should be taking in 2024

A growing body of research underscores the importance of specific supplements for promoting longevity and overall wellbeing [123]. 

Here are nine key supplements that you should consider incorporating into your daily routine [4]:

1. Magnesium

Essential for over 300 enzymatic reactions in the body, magnesium plays a crucial role in energy metabolism, muscle function and bone health. It also supports heart health and helps regulate blood sugar levels.

2. Resveratrol

Found in red wine, grapes and berries, resveratrol is a potent antioxidant known for its anti-inflammatory properties [5]. It has been linked to longevity and may help protect against age-related diseases like heart disease and Alzheimer’s.

3. Vitamin D3

Often called the “sunshine vitamin,” vitamin D3 is crucial for bone health, immune function and mood regulation. Many people are deficient in vitamin D due to limited sun exposure, making supplementation necessary, especially in regions with long winters or high pollution levels.

4. Nicotinamide Riboside (NR)

A form of vitamin B3, NR is a precursor to nicotinamide adenine dinucleotide (NAD+), a molecule involved in cellular energy production and DNA repair. NR supplementation has shown promise in boosting metabolism, improving mitochondrial function and enhancing longevity [6].

5. CoQ10

Coenzyme Q10 is a powerful antioxidant that supports mitochondrial health and energy production. It also helps protect cells from oxidative damage and may have anti-aging effects, particularly on the heart and brain.

6. Fisetin

A flavonoid found in fruits and vegetables, fisetin has emerged as a promising longevity supplement due to its antioxidant and anti-inflammatory properties [7]. It may help protect against age-related cognitive decline and improve overall healthspan.

7. Spermidine

Spermidine is a polyamine compound found in foods like soybeans, wheat germ and aged cheese. It has been shown to promote autophagy, a cellular cleaning process that removes damaged components and may slow down aging and age-related diseases.

8. Vitamin B12

Essential for nerve function, red blood cell production and DNA synthesis, vitamin B12 is particularly important for vegetarians, vegans and older adults who may have trouble absorbing it from food. Supplementing with B12 can help prevent deficiency and support overall health.

9. Collagen

As the most abundant protein in the body, collagen plays a crucial role in maintaining the health and integrity of skin, joints, bones and connective tissues. Supplementing with collagen peptides may help improve skin elasticity, joint function and bone density, especially as we age.

While these supplements show promise for promoting longevity and vitality, it’s important to remember that they should complement a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep and stress management. 

Before starting any new supplement regimen, it’s advisable to consult with a healthcare professional to ensure they are suitable for your individual needs and circumstances.

[1] https://www.hsph.harvard.edu/nutritionsource/healthy-longevity/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10746024/
[3] https://www.cnbc.com/2023/10/27/longevity-doctor-says-this-is-the-no-1-supplement-he-takes-every-day-to-slow-down-aging.html
[4] https://www.grwhealth.com/post/6-essential-supplements-to-add-to-your-daily-routine/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820197/
[6] https://www.medicalnewstoday.com/articles/form-of-vitamin-b3-may-help-manage-parkinsons-disease
[7] https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/fisetin

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