Over the past decade, longevity has been a hot topic in the medical world, specifically around improving our quality of life as we age, in addition to slowing down the process of aging. Many online sources tout the benefits of longevity supplements or fancy new treatments, but it can be difficult to find the line between emerging science and trusted medical practices. Supplements in particular have been getting a lot of attention (and a lot of advertising dollars), but how do you sift through all of the information that’s out there, and determine what is actually effective?
Luckily, this is an area where there is a lot of research being done, and as new studies come out, more supplements are showing promising results and beneficial long-term effects. As physicians, it's important to us to stay on top of emerging research, above and beyond what is required for our licensing, in order to best support our patients. In this article, we’ll discuss some of our favorite supplements and the benefits they offer.
As a disclaimer, it’s important to remember that supplements may interact differently with different people and their existing conditions or medications. Before starting any supplement it’s important to consult a physician and ensure that your regimen will be beneficial to you and your health goals. As concierge physicians, Devine Concierge Medicine can tailor supplement regimens to your needs and health goals to ensure you have the best comprehensive care possible.
What longevity supplements are available?
Often we face questions about what supplements to take or how to choose the right vitamin. After reviewing emerging research, taking supplements ourselves, and recommending some to patients, there are several supplements worth considering. Remember, there is no magic pill that will take effect immediately, but adding vitamins to your daily routine can help you feel better over a longer period of time. It’s a good idea to get a physician’s help and start with the basics, then adjust as needed to reach your health goals.
Vitamin D
Vitamin D is a common vitamin deficiency among the general population. The primary way we get vitamin D is by our skin making it from sunlight. For office workers in particular, a lack of vitamin D is common. With a vitamin D deficiency over a long period of time, people can experience issues with bone density, and increased risk of Alzheimer's disease, Parkinson’s, and cancer. Vitamin D has been shown to slow aging, and new studies continue to come out highlighting the importance of healthy vitamin D levels in longevity.
When looking for vitamin D supplements, it’s important to find one that provides essential vitamin K2. Vitamin D should be taken early in the day so it doesn’t interfere with your circadian rhythm, and aim for about 200-500 international units for a daily dose.
Fish Oil and Omega-3 Fatty Acids
Omega-3 fatty acids (essentially, “healthy fats”) have been linked to longevity, with higher levels proven to increase life expectancy by 5 years. Studies have also shown that they are linked to cardiovascular health and can help prevent heart disease. Foods like mackerel, salmon, and soybeans are a great way to get these important fats through your diet. But supplements are also extremely common, especially for those who don’t eat fish, or simply don’t eat enough omega-3 rich foods.
Fish oil is a popular omega-3 supplement, but it can miss some of the essential healthy fats that your body needs. There are three major types of omega-3 fatty acids that come from different sources and have different, important benefits:
EPA is a cleaner oil that helps with heart health and can be great for people with high triglycerides.
DHA has the advantage of helping with both brain and heart health, but can also raise your triglycerides.
ALA is a vegetable-based fat that comes from foods like soybeans, and many Americans miss it in their regular diet. It’s a healthy fat that can act as an anti-inflammatory.
Many of the best omega-3 fatty acid supplements focus on one or two of these types rather than all three, so it may take some trial and error to find the right supplement regimen or dietary changes to get a healthy amount of all three types.
Magnesium
Magnesium is crucial to the body’s functioning, primarily acting as a “helper” to hundreds of different body processes. There is a link between magnesium and lifespan — essentially, it may be effective at preventing “inflammaging,” low grade chronic inflammation that can lead to age-related diseases. While magnesium is present in many foods, the majority of Americans do not get enough through diet alone, so supplementation is common.
One little known consideration when it comes to magnesium is the question of which type of magnesium to take. Whether you take magnesium malate, magnesium citrate, or magnesium oxide, all varieties of magnesium are beneficial for relaxation and gut health. If you struggle with relaxation and sleep, magnesium L-threonate may be the most helpful as it easily crosses the blood brain barrier and can act as a neurotransmitter for more restful sleep.
NAD+ and NMN
Nicotinamide adenine dinucleotide, or NAD+, is a popular supplement at the moment. David Sinclair at Harvard Medical School’s Genetics Department has been researching the benefits of NAD+ to maintain healthy DNA, an important component of healthy aging. His lab has run tests on mice, evaluating the time that mice with and without NAD+ supplements can run on a treadmill. The results have shown that with NAD+ supplements, older mice, about the equivalent of a 60 year old human, are able to last longer on a treadmill than younger mice. Sinclair’s studies highlight the impact that NAD+ can have on longevity and healthy aging.
It’s especially effective because DNA has an appetite for the energy that NAD+ provides and it can power key processes on a cellular level. The supplements travel directly through the GI tract to enter the bloodstream and get delivered right into the cells and their nuclei, making it an efficient way to provide energy to DNA.
Nicotinamide mononucleotide, or NMN, is a way to increase levels of NAD+. When you take NMN supplements, it turns into NAD+ once it enters your body. Niacin, a type of vitamin B, is a precursor to NMN, and can be found in various foods like broccoli and avocados. Supplementing with NMN may have anti-aging properties and a wide array of benefits.
Mushroom supplements
As people turn to natural remedies, interest in mushroom supplements has been on the rise. While there are many types of mushrooms with different effects, generally there has been evidence that they can help improve your mood and provide healthy antioxidants. The research on the role of fungi and mushrooms for anti-aging is newer, so there are no definitive answers. However, more and more studies are coming out that indicate mushrooms and fungi may be effective at combating aging and age-related diseases.
Mushrooms can also be a great source of protein for vegans, or anyone looking to supplement their protein intake — sufficient protein being essential to quality of life and health. Studies are showing that muscle mass is an indicator for healthy aging and adding more protein to your diet could help you live a longer and healthier life.
Devine Concierge Medicine is your partner for longevity
While various molecules can provide excellent health benefits, not all supplements are made the same. Supplements and vitamins are not FDA-regulated like medications are, so it’s important to choose a trustworthy manufacturer to ensure you’re getting quality molecules. Devine Concierge Medicine can help you identify your supplement needs and recommend quality brands, like Thorne. No matter what your health concerns are, our team of physicians can help you achieve your goals, whether it’s longevity or maintaining your body’s peak performance. Schedule a consultation with us today and start your journey to a healthier life.