7 Supplements That Increase Longevity

In the quest for a longer, healthier life, many of us turn to diet, exercise, and lifestyle changes. But did you know that certain supplements can also play a significant role in promoting longevity?

While no pill can replace a balanced lifestyle, research suggests that specific supplements can support cellular health, reduce inflammation, and protect against age-related diseases. Here are seven supplements that have been scientifically linked to increased longevity.

Omega-3 fatty acids, found in fish oil, flaxseed, and chia seeds, are essential fats that our bodies cannot produce on their own. These healthy fats are known for their anti-inflammatory properties and their ability to support heart and brain health.

How They Help: Omega-3s reduce inflammation, lower the risk of heart disease, and may even slow the aging process at the cellular level. Studies have shown that higher omega-3 levels are associated with longer telomeres, the protective caps on chromosomes that shorten with age.

How to Take It: Aim for 1,000–2,000 mg of combined EPA and DHA (the active forms of omega-3s) daily. Choose high-quality fish oil or algae-based supplements for optimal absorption.

CoQ10 is a powerful antioxidant that plays a critical role in energy production within our cells. As we age, our natural levels of CoQ10 decline, which can lead to reduced energy and increased oxidative stress.

How It Helps: CoQ10 protects cells from damage caused by free radicals, supports heart health, and may improve mitochondrial function, which is essential for energy and vitality. Some studies suggest it may also help reduce the risk of age-related diseases like Parkinson’s and Alzheimer’s.

How to Take It: A typical dose is 100–200 mg per day. Look for the ubiquinol form, which is more bioavailable than ubiquinone.

Resveratrol is a polyphenol found in red wine, grapes, and certain berries. It’s gained attention for its potential to mimic the effects of calorie restriction, a well-known longevity strategy.

How It Helps: Resveratrol activates sirtuins, a group of proteins that regulate cellular health and aging. It also has anti-inflammatory and antioxidant properties, which may protect against heart disease, diabetes, and neurodegenerative conditions.

How to Take It: A common dose is 250–500 mg per day. Pair it with a healthy diet rich in whole foods for maximum benefits.

Curcumin, the active compound in turmeric, is a potent anti-inflammatory and antioxidant. It has been used for centuries in traditional medicine and is now backed by modern science for its health-promoting properties.

How It Helps: Curcumin reduces chronic inflammation, a key driver of aging and age-related diseases. It also supports brain health, joint function, and may even protect against cancer.

How to Take It: Take 500–1,000 mg of curcumin daily, preferably with black pepper (piperine) to enhance absorption.

Often referred to as the "sunshine vitamin," vitamin D is crucial for bone health, immune function, and overall well-being. Despite its importance, many people are deficient in this essential nutrient.

How It Helps: Vitamin D supports immune health, reduces inflammation, and may lower the risk of chronic diseases like heart disease, diabetes, and certain cancers. It also plays a role in maintaining muscle strength and balance as we age.

How to Take It: Aim for 1,000–4,000 IU daily, depending on your current levels. Have your vitamin D levels checked by a healthcare provider to determine the right dosage for you.

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme involved in energy metabolism and DNA repair. Levels of NAD+ decline with age, contributing to cellular aging and dysfunction.

How It Helps: NAD+ boosters like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) help restore NAD+ levels, supporting cellular repair, energy production, and longevity. Research suggests they may improve muscle function, brain health, and metabolic health.

How to Take It: Typical doses range from 250–500 mg per day. Consult a healthcare provider before starting, as research on these supplements is still evolving.

A healthy gut is essential for overall health and longevity. Probiotics are beneficial bacteria that support gut health, immune function, and even mental well-being.

How They Help: Probiotics help maintain a balanced gut microbiome, which is linked to reduced inflammation, improved digestion, and a stronger immune system. Emerging research suggests that gut health may also play a role in preventing age-related diseases.

How to Take It: Look for a high-quality probiotic with multiple strains and at least 10–50 billion CFUs (colony-forming units). Take it daily with meals for best results.

While supplements can be a valuable addition to your longevity toolkit, they are not a substitute for a healthy lifestyle. A balanced diet, regular exercise, stress management, and adequate sleep remain the foundation of a long and vibrant life. Before starting any new supplement regimen, consult with a healthcare provider to ensure it’s safe and appropriate for your individual needs.

By incorporating these seven supplements into your routine, you can take proactive steps to support your health, protect against age-related decline, and potentially add more years to your life—and life to your years. Here’s to a longer, healthier, and more vibrant you!

Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any new supplement or health regimen.