- Fact-checked by Dr. Desiree Granados
Nutrition plays a crucial role in the quest for a longer, healthier life. However, in our fast-paced world, it’s not always easy to get all the nutrients we need from food alone. This is where supplements come into play.
But with so many options on the market, which ones are truly beneficial? In this article, we’ll explore some of the best supplements for longevity. From antioxidants to fatty acids, we’ll dive into what each supplement does, how it affects your body, and the latest research supporting its use for longevity.
What Are the Best Supplements for Longevity?
Omega-3 Fatty Acids
Omega-3 fatty acids, which are commonly found in fish oil, are essential for heart health and may lower your risk of chronic disease. They are known to reduce inflammation, which is a key contributor to aging, and have been linked to improved brain health.
Vitamin D
Vitamin D plays a crucial role in bone health, immune function, and disease prevention. With aging, the skin’s ability to produce Vitamin D from sunlight decreases, making supplementation potentially beneficial for longevity. Studies suggest that maintaining adequate Vitamin D levels may protect against certain cancers and heart disease.
Probiotics
Probiotics contribute to a healthy gut microbiome, which is vital for digestion, vitamin production, and immune function. A balanced microbiome is associated with a reduced risk of chronic illnesses and can potentially lengthen your lifespan.
Antioxidants (Vitamins C and E)
Antioxidants such as Vitamin C and E combat oxidative stress and cellular damage, which are key factors in aging and the development of many diseases. By neutralizing free radicals, these vitamins can potentially slow the aging process and promote longevity.
Resveratrol
Resveratrol, a compound found in red wine, has been studied for its potential anti-aging effects. It may activate a gene that promotes longevity and delays the onset of age-related diseases. However, more research is needed to confirm its benefits for longevity in humans.
What Is the Single Best Supplement for Longevity?
When discussing the single best supplement for enhancing longevity, resveratrol is often named. Found in the skin of red grapes, blueberries, raspberries, and peanuts, resveratrol is a type of natural phenol that has garnered significant attention for its potential anti-aging properties.
Research suggests that resveratrol can activate certain genes associated with longer lifespans by mimicking the effects of caloric restriction without any actual reduction in food intake. Additionally, its antioxidant and anti-inflammatory properties offer protection against diseases commonly associated with aging.
What Is the Strongest Predictor of Longevity?
The single strongest predictor of longevity is not genetic inheritance, diet, or even your level of physical activity, but rather social integration. Studies have demonstrated that individuals with strong social bonds—whether with family, friends, or other community members—tend to live longer, healthier lives.
This finding underscores the profound impact of social relationships on health, suggesting that the quality and quantity of one’s social interactions can significantly influence one’s lifespan. Social integration fosters a sense of belonging and support, reduces stress, and promotes healthier lifestyle choices, which collectively contribute to increased longevity.
How Do I Increase My Life Expectancy?
Increasing your life expectancy requires a combination of lifestyle changes. Research has pinpointed several key areas that contribute to living a longer, healthier life. Here are some of the most effective ways to increase your lifespan:
- Maintain a Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help you ward off diseases and maintain a healthy body weight.
- Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, coupled with muscle-strengthening exercises on two or more days a week.
- Avoid Tobacco and Limit Alcohol Consumption: Smoking and excessive alcohol consumption are linked to numerous health conditions that can decrease life expectancy.
- Get Adequate Sleep: Getting seven to nine hours of sleep per night is crucial for your body’s recovery and disease prevention.
- Manage Stress: Engaging in stress-reducing activities such as meditation, yoga, and spending time in nature can improve your quality of life and longevity.
- Build Strong Social Connections: Maintaining close friendships and family relationships is associated with reduced stress levels and a longer lifespan.
- Regular Health Screenings: Early detection of diseases through regular check-ups can lead to better treatment outcomes.
Work with a Health and Wellness Coach from the Sanctuary
The Sanctuary Wellness Institute’s health and wellness coaches take a personalized approach to helping you achieve your goals. Our coaches are trained to not only design workout and nutrition plans, but also provide moral support as you strive to improve your health.
We have the expertise to help you overcome challenges, stay motivated, and, most importantly, make sustainable lifestyle changes. At the Sanctuary, we prioritize education, compassion, and ongoing support to help every one of our clients optimize their health.
How we reviewed this article:
- A P Simopoulos (1999). Essential fatty acids in health and chronic disease https://pubmed.ncbi.nlm.nih.gov/10479232/
- Harvard Health (2023). Vitamin D supplements linked to lower risk of advanced cancer https://www.health.harvard.edu/staying-healthy/vitamin-d-supplements-linked-to-lower-risk-of-advanced-cancer
- Kishoree K. Kumaree, Mani Iyer Prasanth, Bhagavathi Sundaram Sivamaruthi, Periyanaina Kesika, Tewin Tencomnao, Chaiyavat Chaiyasut & Anchalee Prasansuklab (2023). Lactobacillus paracasei HII01 enhances lifespan and promotes neuroprotection in Caenorhabditis elegans https://www.nature.com/articles/s41598-023-43846-9
- Alfonso Varela-López, José M. Romero-Márquez, María D. Navarro-Hortal, César L. Ramirez-Tortosa, Maurizio Battino, Tamara Y. Forbes-Hernández, José L. Quiles (2023). Dietary antioxidants and lifespan: Relevance of environmental conditions, diet, and genotype of experimental models https://www.sciencedirect.com/science/article/pii/S0531556523001420#s0040
- David Cameron (2013). New Study Validates Longevity Pathway https://hms.harvard.edu/news/new-study-validates-longevity-pathway
- David A. Fein (2024). Resveratrol – The New Fountain of Youth? https://princetonlongevitycenter.com/resveratrol/
- Morey Stettner (2023). Want to live to 100? Here’s the No. 1 predictor of whether you’ll make it. https://www.marketwatch.com/story/want-to-live-to-100-heres-the-no-1-predictor-youll-make-it-f6d9892f
- Robert H. Shmerling (2020). Sorting out the health effects of alcohol https://www.health.harvard.edu/blog/sorting-out-the-health-effects-of-alcohol-2018080614427
- U.S. Department of Health and Human Services (2024). Sleep https://health.gov/healthypeople/objectives-and-data/browse-objectives/slee
- Bill Hathaway (2021). Stress makes life’s clock tick faster — chilling out slows it down https://news.yale.edu/2021/12/06/stress-makes-lifes-clock-tick-faster-chilling-out-slows-it-down
Current Version
March 8, 2024
Written By
John DiBella
Fact-checked By
Dr. Desiree Granados
Editorial Process
Our Editorial Process
John DiBella is the co-founder and CEO at The Sanctuary Wellness Institute. His goal is to foster healthier lifestyles to improve individuals’ quality of life and health span through online medical and non-medical services. When he’s not writing blogs about medical marijuana, he enjoys hiking, camping, surfing and sailing.
