7 Best Supplements for a Longer Life, According to a Dietitian

"Regular intake of expert-recommended supplements can promote healthy aging and even extend longevity, according to experts."

The average lifespan of Americans has increased dramatically over the past century, with people now living nearly 20 years longer on average than they did a century ago. This is due to a variety of factors, including advances in medical technology, improved sanitation, and better access to healthcare. However, despite these improvements, there is still no guarantee that every person will live to see their 70s, 80s, 90s, and beyond. Genetics certainly play a role in lifespan, but environmental factors can also exert a significant influence on longevity.

One of the most important environmental factors that can impact lifespan is lifestyle habits. Engaging in healthy behaviors like regular exercise, a balanced diet, and avoiding smoking and excessive alcohol consumption can all help to improve overall health and extend lifespan. Additionally, taking certain supplements and vitamins can also promote longevity by providing essential nutrients that the body needs to function properly. Some of the best supplements for a longer life include omega-3 fatty acids, vitamin D, and magnesium.

Research into longevity is an active area of study, with scientists and researchers working to identify new ways to extend lifespan and improve overall health. By understanding the biological mechanisms that underlie aging and age-related diseases, researchers hope to develop new therapies and interventions that can help people live longer, healthier lives. Some of the most promising areas of research include gene therapy, stem cell research, and anti-aging drugs. While there is still much to learn about the complex processes that govern lifespan, ongoing research offers hope that we may one day be able to extend human lifespan even further.

If you're looking to live a long, healthy life, there are several habits you can adopt that may increase your chances of achieving this goal. Participating in regular physical activity, avoiding tobacco products, keeping your brain active through mental exercises, and eating a healthy, balanced, and varied diet are all important steps to take. Once you've established these habits, incorporating certain supplements into your routine may provide additional benefits for promoting longevity.

Physical activity is an essential part of a healthy lifestyle, and regular exercise has been shown to improve overall health and increase lifespan. Smoking, on the other hand, is one of the most significant risk factors for a wide range of health problems, including cancer, heart disease, and stroke. By avoiding tobacco products, you can reduce your risk of developing these and other serious health issues.

Keeping your brain active is also important for promoting longevity, as studies have shown that mental exercise can help to stave off cognitive decline and improve overall brain function. This can include activities like reading, playing games, or learning a new skill or language.

In addition to these lifestyle habits, maintaining a healthy, balanced, and varied diet is crucial for promoting longevity. Eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide your body with the nutrients it needs to function properly and fight off disease.

Finally, incorporating certain supplements into your routine may offer additional benefits for promoting longevity. Some of the best supplements for a longer life include omega-3 fatty acids, vitamin D, and magnesium. These supplements can help to support overall health and wellness, and may also help to reduce the risk of age-related diseases.

By adopting these healthy habits and incorporating supplements into your routine, you can increase your chances of living a long, healthy life. While there are no guarantees when it comes to lifespan, taking care of your body and mind can help you to enjoy more years of good health and vitality.

 

1.Astaxanthin

"Astaxanthin should be on your radar if it isn't yet when it comes to healthy aging (a key part of living a long life)," shares Elizabeth Shaw, MS, RDN, CPT, a registered dietitian, nutrition media authority, and author. Found in the flesh of pink-hued seafood such as salmon and crustaceans (like lobster, crab, and shrimp), this nutrient actually comes from the food these species eat. "Unfortunately, we aren't eating the recommended intakes of this type of seafood to meet desired intakes to reap the benefits

astaxanthin offers, which is why a supplement may be your next best option," Shaw explains.

While research is evolving, what science shows is this nutrient may help support skin, muscle, and eye health, healthy aging, and enhance your immune system. Shaw also explains that "given its stellar antioxidant action, [astaxanthin] helps fight free radicals off in your body that over time can lead to chronic conditions that may become detrimental to your health." Studies show a range between 2 to 12 milligrams a day to be beneficial, and one 2014 study found just 3.6 milligrams a day to be effective.

Now Foods has a few different options for astaxanthin supplements depending on your dosage (a 4-, 10-, and 12-milligram dose). Shaw prefers NOW products as they're third-party tested and verified, which means what's on the label is actually in the bottle (a rarity often in the supplement market!).

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 2.Creatine monohydrat

While creatine monohydrate is often associated with muscle gain and is popular among bodybuilders, there is growing evidence that it may offer benefits beyond just improving muscular power and mass. According to Kelly Jones, MS, RD, CSSD, a performance dietitian who works with both professional athletes and everyday exercisers, research is beginning to uncover new potential benefits of creatine supplementation. While it's still important to be cautious when interpreting the results of any study, the emerging research suggests that creatine may have a variety of positive effects on overall health and wellness.

She explains that research on creatine and the elderly may be preliminary, but the available evidence is promising for both cognitive and physical functioning. Jones recommends creatine monohydrate to older adults at risk of cognitive impairment as well as those hoping to maintain muscle mass "to enhance their physical capabilities as they age."

"A meta-analysis suggests aging individuals can benefit from creatine monohydrate supplementation for benefits associated with short-term memory and reasoning, while data on older adults has shown creatine supplementation, when paired with resistance training, to benefit sarcopenia risk," Jones explains.

Eat This! Top Pick: Her go-to creatine monohydrate choice is NOW Sports Creatine Monohydrate Powder and Klean Athlete's Klean Creatine. They are third-party tested by Informed Sport and NSF Certified for Sport, respectively. These certifications test for substances banned by sports governing bodies, such as anabolic steroids and prescription drugs. Jones finds these certifications important, "as muscle-building supplements may be at higher risk of adulteration."

 3.EPA/DHA Omega-3 Fatty Acids

DHA and EPA omega-3 fatty acids are mostly found in fish and shellfish. Unfortunately, most Americans are not eating the recommended servings of seafood every week, leaving them missing out on these key healthy fats.

"Omega 3s have been shown to help maintain healthy blood pressure and healthy triglyceride levels," says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. She adds that "people with higher EPA+DHA intakes tend to be at lower risk for heart attack and all-cause mortality, so taking EPA and DHA omega-3 supplements may help with longevity (by reducing risk for early death)".

Harris-Pincus advises that, while there are many excellent brands of EPA/DHA, it's important to look at the label of the specific supplement and make sure that the highest amount of the omega-3 fats in the supplement comes from EPA or DHA or both, versus "other" omega-3s.

RELATED: The #1 Best Omega-3 Supplement to Take, Says Dietitian

4.Nicotinamide Riboside (NR)

Nicotinamide Riboside (NR) is a precursor of NAD+, a molecule that plays a crucial role in many cellular processes, including energy production, DNA repair, and cellular defense. As we age, our NAD+ levels decline, which has been linked to various age-related diseases. For example, the coenzyme NAD+ is directly connected to healthy mitochondrial function and proper brain function. Without sufficient NAD+ levels, our mitochondria cannot produce the energy required by brain cells to survive and carry out their functions.

According to Harris-Pincus, NAD+ levels decline at a rate of 50% during adult aging, which can lead to less cellular energy, negatively affect cognitive function, and potentially cause further brain health problems over time. While more research is needed to determine the long-term effects of NR supplementation on human health and longevity, the available evidence suggests that NR may be a promising new compound for the prevention and treatment of age-related diseases.

Harris-Pincus says that "over 75% of registered ongoing or completed nicotinamide riboside trials use the patented Niagen® form that can be found in TruNiagen supplements.

RELATED: Kendall Jenner & Hailey Bieber Take NAD+ to Prevent Aging—But What Is This Supplement?

5.Collagen

Collagen supplements have gained popularity for their potential to reduce signs of aging, including wrinkles. However, they may also help improve joint and mobility health. According to Kathy Piper, RDN, LD, a registered dietitian, "Keeping our joints healthy is important for reducing the risk of falls, which are the leading cause of injury-related death among adults aged 65 years and older."

Collagen supplementation may be effective in reducing joint pain and stiffness, as well as improving motility. Collagen production decreases as you age, so supplementation may offer some benefits.

Life Extension Collagen Peptides for Skin & Joints is an easily mixable, easily digestible collagen supplement that provides three different types of collagen.

3. Vitamin D

Known as the sunshine vitamin, vitamin D is a key nutrient that people who want to live a long life should have on their radar. "Vitamin D deficiency is linked to age-related diseases, like cardiovascular disease, cancer, and neurodegeneration," Maya Ibaa registered dietitian, tells Eat This, Not That!.

According to data published in the National Institute of Health database, vitamin D deficiency affects approximately 42% of the U.S. population. According to Oueichek, by addressing a deficiency, individuals may "reduce disease risk and potentially live longer."

Thorne Vitamin D is a convenient option to help support healthy vitamin D.

RELATED: Surprising Side Effects of Not Taking Vitamin D Supplements

7.L-Ergothioneine

Ergothioneine is an antioxidant amino acid found in many mushrooms. Studies suggest that this compound may prevent or reduce chronic diseases associated with aging. Some experts have even called it a "longevity vitamin" due to its many potential benefits. In fact, some evidence suggests that ergothioneine intake may be linked to greater longevity, a lower risk of cardiovascular disease, and a reduced risk of early death. That's why it's included in our list of the best supplements for a longer life.

Some evidence goes as far as suggesting that ergothioneine consumption may be linked to greater longevity, a decreased risk of cardiovascular disease, and a reduced risk of early death.

Life Extension Essential Youth L-Ergoteioneine contains 5 milligrams of ergothioneine in a convenient non-GMO vegetarian capsule.