7 Best Supplements for Healthy Aging and Longevity

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Aging is the natural deterioration of physical and biological functioning; your environment, genetics, and lifestyle can influence it. Life span has increased in recent decades due to advancements like clean water, infectious disease prevention, and access to healthcare.

Many people are living longer, and the number of people living with chronic health conditions (like cardiovascular disease or cancer) has also increased. Cellular changes during aging include mitochondrial dysfunction, cellular communication issues, and alterations in cellular genes. These cellular alterations can cause organ damage, leading to chronic diseases.

In recent years, researchers have evaluated ways to promote longevity (how long someone lives) and lower the occurrence of chronic and age-related health conditions. Many studies suggest that supplementing with specific vitamins and nutrients may help support a long, healthy life.

Creatine is an amino acid naturally made in your liver, kidneys, and pancreas that's essential for energy and cellular function. Creatine is found in certain foods (e.g., red meat and seafood) or as a supplement. Creatine supplements are promoted to help enhance strength and muscle size. Some research has also found that it may improve your cognitive function. By increasing strength, muscle mass, and cognitive performance, creatine helps improve your overall health.

Creatine can help lower oxidative stress and protect against damage to cells in the body. Some evidence suggests that creatine may help increase muscle size and performance while decreasing the risk of falls, inflammation, and loss of healthy bone material in the aging population.

Supplementing with creatine may be especially helpful for women, as women typically store less creatine in the body than men. Before menopause, taking creatine may help improve exercise performance and strength for women. After menopause, it may help with muscle size, function, and bone health. Creatine may also improve mental health, cognition, and mood.

Creatine can be safely taken in doses of up to 25 grams daily for 14 days, followed by 10 grams daily for up to five years in healthy adults. Common side effects of creatine supplementation include diarrhea, muscle cramps, and gastrointestinal upset.

Curcumin is a natural plant compound most notably found in turmeric. It has antioxidant, anti-inflammatory, anti-bacterial, and immune system-boosting properties. Researchers believe curcumin affects the proteins that play a role in the cellular aging processes, including oxidative stress, inflammation, cellular signaling, DNA repair, and apoptosis (death of cells).

Curcumin can be taken as a supplement on its own or as a turmeric supplement. Studies have shown that turmeric doses up to 8,000 milligrams daily for up to eight months and curcumin doses up to 8,000 milligrams daily for up to three months are safe. Side effects reported with curcumin include diarrhea, headache, rash, nausea, and yellow stool.

Magnesium is an essential mineral found in foods and supplements. It plays a role in many cellular reactions, including muscle and nerve function, blood glucose (sugar) control, and blood pressure.

Magnesium deficiency is common as you age and may lead to a higher risk for inflammation and oxidative stress. Magnesium may play a role in most cellular aging processes, including cellular communication, gene stability, and the maintenance of healthy proteins. There is also evidence that magnesium is important in sleep and brain health.

Magnesium naturally exists in foods such as green leafy vegetables and whole grains. Supplements are also available as magnesium-only products or in combination with other vitamins and minerals. The daily recommended magnesium dosage for adults (from diet and supplements) ranges from 310-420 milligrams based on age, gender, and whether you are pregnant or lactating. The upper limit for magnesium supplementation in adults is 350 milligrams.

Niacin (vitamin B3) is an essential vitamin found in certain foods, such as beef, chicken, fish, and grains. Niacin is also available in supplement form, either by itself or in combination with other vitamins and minerals.

The body converts niacin to nicotinamide adenine dinucleotide (NAD) and tryptophan (which is also converted into NAD). The enzyme NAD is required for energy production, cellular communication, and the maintenance of cellular expression. Low levels of NAD are associated with low cellular energy, increased oxidative stress, DNA damage, cognitive issues, and inflammation.

Taking niacin or nicotinamide can improve energy metabolism and overall cellular health, lowering the risk for chronic diseases. Niacin dosing is often shared based on the "niacin equivalent," or NE. One NE equals 1 milligram of niacin or 60 milligrams of tryptophan.

The recommended daily allowance for niacin in adults is as follows:

The upper limit recommended for niacin in adults is 35 milligrams. Common side effects from niacin include skin flushing (redness), stomach pain, diarrhea, heartburn, and vomiting.

Nicotinamide is also available as a supplement and plays a similar role in the NAD pathway.More information on dosing is needed for nicotinamide. Side effects reported with the product include bloating, muscle pain, rash, and sweating.

Resveratrol is a naturally occurring substance in various foods and beverages, notably grapes and red wine. It has antioxidant, anti-inflammatory, anti-infection, and brain-protective properties. Resveratrol helps with longevity by:

More studies are needed to understand resveratrol's ideal dosing and duration. It is considered safe in doses up to 1,500 milligrams daily for up to three months. Common side effects include diarrhea and gastrointestinal discomfort.

Taurine is a non-essential amino acid present in food (e.g., meat, seafood, and eggs) and in supplement form. Taurine levels often become lower as you age. Lower taurine levels are associated with numerous age-related diseases that affect the brain, muscles, and eyes.

Taurine may help longevity by maintaining normal mitochondrial function, limiting DNA damage, and regulating inflammation. Researchers have found that giving taurine supplements to animals (mice and monkeys) helps to improve their health and lifespan. More studies are needed to determine how beneficial the supplement may be in human longevity.

Daily taurine intake in adults typically ranges from 40-400 milligrams. Doses of 2-4 grams daily divided into two or three doses for up to three months are considered safe. Common side effects of taurine consumption include constipation, diarrhea, and dyspepsia (indigestion).

Vitamin D is naturally present in food, received from direct sunlight, and available as a supplement. The vitamin plays a vital role in many body functions, including bone health, cell growth, and immune function. Vitamin D may affect longevity by:

Low vitamin D levels are linked to quicker aging, cognitive impairment, and dementia in aging populations. However, more research is needed to determine the effects of vitamin D on aging conclusively.

Adults' recommended daily vitamin D intake is 15 micrograms or 600 International Units (IU). In people over 70, the recommended intake is 20 micrograms (or 800 IU). The tolerable upper limit for vitamin D is 100 micrograms (4,000 IU).

Unlike prescription and over-the-counter (OTC) medications, the U.S. Food and Drug Administration (FDA) does not evaluate or approve supplement products' ingredients, labeling, quality, or safety before they are sold.

Shop for supplements tested by independent third-party organizations to ensure the ingredients listed are actually the ingredients in the supplement. Look for the labels of quality testing organizations on product packaging, including United States Pharmacopeia (USP), NSF International, and ConsumerLab.com.

Talk with your healthcare provider before taking a supplement for longevity. They can help you decide which supplements and doses are best for you based on your medical history and health concerns.

While lifespan is how long someone lives, healthspan is the length of time a person is healthy. Your healthspan greatly influences longevity, and you can maintain a healthy lifestyle in many ways:

Aging is an inevitable process of life, influenced by your environment, genetics, and lifestyle. Many people are living longer, and the number of people living with chronic health conditions (like cardiovascular disease or cancer) has also increased.

During aging, the body system is impacted on a cellular level. These cellular alterations can lead to organ damage, which in turn can cause chronic diseases.

Longevity means how long someone lives. Many researchers have promoted the belief that supplementation with certain vitamins and nutrients may help support a long, healthy life. Examples of supplements that may affect longevity include creatine, niacin, and vitamin D.

Talk with your healthcare provider before taking a supplement for longevity. They can help you decide which supplements and doses are best for you.

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