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The health and wellness landscape is continuously evolving, with a growing emphasis on enhancing both lifespan and healthspan. This shift focuses not only on increasing the number of years we live, but on ensuring that those years are lived in good health. While maintaining a balanced diet, staying physically active, and nurturing mental well-being are fundamental, there are additional ways to optimize healthspan.
As the pursuit of a longer, healthier life continues, leading scientists and experts have spent years developing high quality supplements for longevity to support man’s never ending quest for longer, healthier lives. This leads us to looking for the best longevity supplement on the market. It's crucial to consult with a healthcare provider before introducing new supplements into your regimen, but longevity supplements can be a valuable addition to the efforts you're already making to live a long, healthy, and fulfilling life.Understanding Longevity and Healthspan
Though lifespan and healthspan are often used interchangeably, there are a few key differences between the two.
Lifespan is “the average length of life of a kind of organism or of a material object especially in a particular environment or under specified circumstances.” In simpler terms, lifespan is a measure of the quantity of the years that a human will live. Improving your lifespan means increasing the number of years of your life.
Healthspan is “the length of time that the person is healthy—not just alive.” It’s a measure of the quality of life rather than the length of life, and extending healthspan is about maximizing the number of healthy, functional years of your life, even if the lifespan (number of years) does not increase.
While lifespan focuses on how long someone will live, healthspan is the time within the lifespan that an individual is able to enjoy their life.
To maximize both lifespan and healthspan, a holistic approach is crucial. This involves overall mental well-being, high mobility, the absence of disease, and physical health. For many, the length of life is less important if they can't enjoy it and engage in activities they love. As a result, the focus on healthspan is increasingly influencing the health and wellness industry.
Best Science-Backed Supplements for Longevity
1. Nicotinamide Mononucleotide (NMN)
Nicotinamide Mononucleotide is present in every living cell and is considered a NAD+ booster. NAD+ is short for nicotinamide adenine dinucleotide, which is a coenzyme. It is essential for creating energy and for many cellular processes such as mitochondrial function and DNA repair. Studies have found that NAD+ has an array of benefits including increasing lifespan. [1] This makes NMN one of the most sought after supplements for longevity.
NMN is naturally occurring, but can also be consumed via some fruits and vegetables in trace amounts. However, most mammals synthesize NMN from Vitamin B3. As humans age, their natural levels of NAD+ decrease, these lower numbers are statistically linked to higher rates of metabolic disorders like diabetes.
Potential Benefits for Longevity and Healthspan
By increasing NAD+ with top NMN supplements, users may have potential benefits for longevity and healthspan by:
Enhancing mitochondrial function: Improved energy levels and reduced fatigue.
Improving DNA repair: Potentially reduces the risk of age-related diseases and promotes cellular health.
Increasing sirtuin activity: May contribute to longevity and better metabolic health.
Increasing cognitive function: Potential neuroprotective effects, supporting brain health and overall cognitive function.
Improving cardiovascular health: Improved vascular function and reduced arterial stiffness.
Recommended Dosage and Sources
As there is still need for more human clinical trials, the exact effective dosage of NMN is still up for debate. Various studies have found that health benefits are noted in as low as 250 mg daily and up to 1,200 mg daily in adults. This study also notes that avocado, broccoli, cabbage, tomato, raw beef cow’s milk, cucumbers, and edamame all naturally contain NMN [2].
Latest Research Findings and Human Clinical Trials
It’s important to note that the animal studies have shown positive results for NMN supplementation and increasing both life- and healthspan without adverse effects, but scientists are still studying how that translates to humans [3]. Studies have found that NMN supplementation increases NAD concentration in the blood in humans.
2. Resveratrol
This is a polyphenol, an antioxidant found in red wine, grapes, berries, and dark chocolate. It first gained infamy when it was identified as the beneficial property in red wine that lowers blood pressure and improves cardiovascular health. Recently, it has gained more attention for its potential as a longevity supplement. It has been shown in animal studies to activity sirtuins, the proteins that regulate cellular aging.
The studies are young, but one found that combining NMN and resveratrol may increase NAD+ levels in the heart and muscle by 1.6 to 1.7 times more than NMN alone [4]. As these supplements gain popularity, the research will continue to grow and provide new insights.
3. Spermidine
Spermidine supplements have become an increasingly popular anti-aging compound for longevity related studies. It has been found to activate and increase autophagy during animal testing [5]. Autophagy refers to the body's ability to reuse damaged or older cells and update them by recycling the salvageable parts for new cells.
Spermidine is found naturally in wheat germ, soybeans, mango, broccoli and other cruciferous vegetables, beef, mushrooms, and soybeans to name a few. You can also add Spermidine supplements into the diet.
4. Fisetin
Fisetin is a naturally occurring flavonoid with a senolytic properties. This means it selectively induces death of damaged cells that contribute to inflammation and age-related diseases. These dysfunctional and inactive cells are called senescent cells (aka 'zombie cells'). The buildup of senescent cells as we age is one of the hallmarks of aging.
Fisetin is an antioxidant, found in various types of produce and recently has been noticed as a chemopreventive and chemotherapeutic agent. To naturally supplement fisetin, consume more lettuce, berries, tomatoes, kale, onions, kiwi, peaches, or through supplementation. [6]
5. Quercetin
Much like fisetin, quercetin is a naturally occurring flavonoid found in various fruits, vegetables, and grains. It is known for its antioxidant properties and has been studied for various potential health benefits, including senolytic and anti-inflammatory properties. Senolytics are compounds which help support your body clear senescent cells.
Some of the main sources of quercetin are lettuce, red wine, tea, chili peppers, cranberry, apple, onion, black elderberry, tomato, and broccoli.
6. Berberine
There is a lot of interest in Metformin as an anti-aging drug. It's the drug used as first-line treatment for people with type 2 diabetes. It's thought that Metformin benefit comes from the activation of AMPK pathways which increase mitochondrial energy production.
The problem is, Metofrmin is a licensed drug so is not available unless its been prescribed. That's where Berberine comes into play. It's been shown that Berberine also activates similar pathways at doses of 1-2g per day. In animal studies, it's been shown to significantly extend lifespan. [9]
7. Vitamin D
Vitamin D is an essential nutrient for the body and plays a critical role in immune cell function. The problem is, a significant proportion of the population in western countries are deficient in vitamin D.
Vitamin D deficiency is a real problem as it causes dysregulation of your immune system and increased vulnerability to many health conditions. It's also why vitamin D deficient is also heavily linked with several autoimmune diseases.
It is suggested that adults reach the recommended dosage of 15 mcg daily as a minimum. This can be achieved by time in the sun, a Vitamin D supplement, or foods such as fatty fish, fortified foods, beef liver, egg yolks, and cheese.
8. Coenzyme Q10 (CoQ10)
CoQ10 is found in almost every single cell of the body and is imperative for energy production within the mitochondria. It is part of the electron transport chain, and part of the process of converting food into energy. CoQ10 is an antioxidant which may help neutralize free radicals, which contribute to the aging process.
Studies have found that taking CoQ10 after a heart attack may be less likely to experience subsequent heart attacks [7]. To naturally supplement CoQ10, consume fatty fish, organ meat, and whole grains. Or, supplement CoQ10 via softgel (most bioavailable form) between 30 and 200 mg daily. Make sure to take it with a high fat meal, as CoQ10 is fat soluble, meaning it is best absorbed when consumed with fatty foods.
9. Omega-3 Fatty Acids (DHA)
Omega-3’s are powerful for brain development and function. DHA, one of the three acids, supports cognitive function, and mental wellness is one of the main factors for healthspan [8]. DHA can also help reduce triglycerides, improve HDL cholesterol levels, and support overall heart health.
DHA is mostly supplemented through fatty fish and seafood like mackerel, oysters, trout, sardines, and salmon. It can also be supplemented through an Omega-3 or fish oil supplement. For most adults, 500 mg of combined Omega-3’s is recommended for daily intake.
10. Magnesium
Magnesium is an essential mineral for healthy muscles, nerves, and can improve sleep as it helps synthesize melatonin. It reduces risk of muscle spasm and cramps, and is beneficial for blood pressure regulation.
Magnesium recommendations vary based on age and gender, but on average, adults should consume around 400 mg daily for the clinically effective dose. Magnesium is naturally found in leafy greens, avocado, fish, legumes, whole grains, nuts, seeds, and dark chocolate.
11. Curcumin
Curcumin is the active compound found in turmeric, a root commonly utilized for its spice profile. It is well-known for its potential health benefits, primarily due to its anti-inflammatory and antioxidant properties. It can neutralize free radicals, and has anti-aging properties.
Although there is currently no recommended dosage, it is found to be most effective when taken at 0-1.4mg per pound of body weight according to the European Food Safety Authority. It is worth noting that consuming curcumin with black pepper makes it more bioavailable.
Combining Supplements for Stronger Anti-Aging Effects
Combining longevity ingredients like NMN, Resveratrol, and Spermidine is a popular approach in anti-aging research. NMN is a powerful NAD booster that supports cellular energy and longevity. Resveratrol acts as a Sirtuin activator, promoting healthy aging by regulating cellular processes. Spermidine enhances autophagy, helping the body to cleanse and recycle damaged cells. Quercetin and Fisetin are potent senolytics, targeting and eliminating senescent cells to support youthful function and vitality.
However, much of the research is preliminary, often based on animal studies. Human clinical trials are needed to confirm their efficacy and safety. The effects can vary depending on dosage, formulation, and individual health conditions. It's crucial to consult a healthcare professional before starting any new supplement regimen, especially when combining multiple compounds.
Lifestyle Considerations
It is important to maintain a diverse, nutrient-rich diet. These foods support immune function and reduce the risk of chronic diseases like heart disease, diabetes, and obesity. A balanced diet ensures essential nutrients, maintains energy levels, supports growth and repair, and regulates bodily processes.
Moving your body is just as crucial. It improves cardiovascular health, digestion, weight management, and reduces disease risk. Movement enhances quality of life, boosts mental well-being, relieves stress and anxiety, and naturally elevates mood.
Mental health is key to overall well-being. Managing stress is vital, as chronic stress can lead to health issues like heart disease, digestive problems, and weakened immunity. Practices like meditation, walking, therapy, and journaling can maintain mental wellness.
Safety and Considerations
When considering longevity supplements, it's crucial to be aware of potential side effects and interactions with other medications. Supplements can cause adverse reactions, particularly if taken in high doses or combined with certain drugs.
The supplement industry is not as strictly regulated as pharmaceuticals, making it vital to choose products that are high in quality and purity. Contaminants, inaccurate labeling, and variations in active ingredient concentrations can pose significant health risks. Selecting supplements from reputable brands that undergo third-party testing ensures that what you are consuming is safe and effective.
Conclusion
The desire to live longer, healthier lives comes as no surprise, and it is important to take all of the necessary steps to increase healthspan if your goal is to enjoy your time on this planet in the body you have. By optimizing a holistic lifestyle that factors in eating a balanced, nutrient-rich diet, sleeping well, moving your body, and doing activities you love, you’re on the right path.
Adding a longevity supplement could be a worthwhile addition to your current lifestyle to support life into old age. It’s important to note that these supplements should be added to an already holistic approach to wellness and longevity and that speaking with a healthcare professional is always wise before adding new supplements to your routine.
Frequently Asked Questions
What's the best supplement for anti-aging?
Because everyone is different, there isn't a single "best" supplement for anti-aging, as the needs can vary based on individual health conditions and goals. However, some popular anti-aging supplements known for their potential benefits include: NMN, resveratrol, and spermidine.
Which vitamins are good for a longer life?
Although vitamins aren’t technically longevity-enhancing supplements, they may still have a major impact on longevity and health.
Being deficient in any vitamins can negatively impact cellular processes, which are imperative to fighting aging, promoting wellness, and improving longevity and healthspan.
It is always recommended to stay on top of vitamin and mineral levels to ensure you’re not deficient in any vitamins, and to supplement and replenish levels in any vitamins you may be deficient in.
Which supplement is best for old age?
As we age, we have different needs for our bodies. NAD+ levels are at their lowest in older age and therefore, supplementing NAD+ is beneficial for enhancing cellular processes that are involved in cellular aging, DNA repair, and cell metabolism. Including NMN and Resveratrol can help support declining NAD+ levels and improve the aging process.
What are the best nutrients for longevity?
As more studies are conducted on longevity supplements and potential ingredients, there is more evidence throughout animal studies asserting that ingredients like NMN, Resveratrol, Spermidine, Quercetin, and Fisetin have improved the hallmarks of aging by improving overall cellular health.