Looking to live longer and feel healthier? Longevity experts say that while a balanced diet and regular exercise are crucial, certain supplements can give your wellness routine an extra boost. From supporting heart health to enhancing cellular function, these carefully chosen nutrients are backed by research for promoting a longer, more vibrant life. Here, we break down the seven best supplements experts recommend for longevity and overall well-being.
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1. Calcium
We probably don't have to tell you twice that calcium promotes healthy bones—if your parents ever urged you to drink your milk, you've heard that one before. And Emily Fultz, owner of Fit With Food, is here to tell us again: "Research has shown that adequate calcium intake can reduce the risk of fractures, osteoporosis, and diabetes," she says. Of course, reducing these risks is one great way to live your longest life. However, no matter how often you hear about the benefits, calcium may not remain a priority in your diet, and it can be especially hard if you eat vegan or dairy-free. While you can also up your intake of fortified plant-based milks and cereals, along with leafy green vegetables, a calcium supplement is probably your best bet.
2. Vitamin D
One of the best supplements to pair alongside calcium is Vitamin D, which Futlz says "helps aid the absorption of calcium and maximizes bone health." A Vitamin D deficiency can also lead to many different health complications, and Fultz cites increased risk of dementia and stroke as two of the biggest ones. For this reason, she stresses the importance of making sure you get enough of this vitamin every day. "Aging women should meet their recommended needs [of Vitamin D] to improve brain health," she tells us. If you want to prioritize Vitamin D-rich foods, you can opt for fatty fish like salmon and mackerel, cheese, egg yolk, beef liver, and fortified foods and beverages. Adding these ingredients to your plate and taking a Vitamin D supplement (along with the other supplements on this list) will put on the right track towards a longer life.
3. Omega 3 Fatty Acids
Few supplements offer as many benefits as powerful Omega-3s. As Fultz notes, "studies have shown that Omega 3's play a vital role in preventing mental health conditions, heart disease, inflammation, and other chronic diseases." There are several ways to fit healthy Omega-3 fats into your daily diet. Fish like salmon, for example, offers both EPA and DHA acids. Fultz explains that these varieties "are the most biologically active" kinds of Omega-3s. You can also find a type called ALA in plant sources like walnuts, flaxseeds, brussels sprouts, and spinach. However, to be sure you're getting enough in your diet to reap all of the life-enhancing health benefits, an Omega-3 supplement is the best way to go.
4. Probiotics
Additionally, nurse practitioner Caitlin Policastro shares that probiotics can enhance a healthy gut. She explains, "One of the best things to do to enhance gut function and eliminate toxins and infections properly is to take a good quality pro and prebiotic. This will enhance the 'good' bacteria in your gut that allows your GI system to defend itself properly."
5. Caprylic Acid
Taking caprylic acid supplements is another way you can restore your gut and live a longer, healthier life. The Canada Diet reports that "it can help to support the health of your digestive system through its anti-inflammatory and anti-fungal effects." Coconut, coconut oil, and palm kernel oil are some examples of foods that are rich in caprylic acid. Good to know!
6. Magnesium
Magnesium is essential for hundreds of processes in the body, including muscle function, nerve signaling, and energy production. Research has also linked magnesium to improved sleep, reduced stress, and better blood sugar balance. Despite its importance, many adults fall short of their daily magnesium needs, making supplementation a smart option. You can also boost intake naturally with foods like almonds, spinach, pumpkin seeds, and avocados.
7. Coenzyme Q10 (CoQ10)
CoQ10 is a naturally occurring compound that helps your body produce energy at the cellular level and protects against oxidative stress. Levels of CoQ10 decline with age, which may impact heart health and energy levels. Studies suggest supplementing with CoQ10 can support cardiovascular health, reduce fatigue, and promote overall vitality. While small amounts can be found in fatty fish, organ meats, and whole grains, supplements are often the most reliable way to maintain optimal levels.
