There are a handful of supplements that I think are worth considering if you are looking to make improvements in your health and healthspan. I will briefly describe some of my favorites here, but you should consult with your doctor before starting any new supplements, especially if you are taking any prescription drugs as they may have adverse interactions with certain drugs. You will want to be tested for vitamin and mineral deficiencies before supplementing to determine the best dose for you. Your doctor can order a routine blood test or you can purchase a comprehensive blood panel from InsideTracker- you can either have someone come to your home to draw the blood or go to a lab for the blood draw. This test measures 43 blood biomarkers—including glucose, cholesterol, cortisol, and hemoglobin—for a complete and holistic analysis of your health. I have no affiliation with this company, but I plan to use them for my next blood work. I am interested in using this information to improve athletic performance, extend longevity, or improve my overall wellness, so I have my blood work done at least twice a year.
Here are my favorite supplements for improved health and longevity:
Resveratrol:
Resveratrol is a polyphenol found naturally in more than 70 plant species, especially in grapes’ skin and seeds. It acts as a powerful antioxidant to support cellular health by reducing oxidative stress.
It is a plant compound that research suggests can activate siRT1, an enzyme associated with longevity.
It also counters the effects of free radicals, speeds up cellular repair, and supports cardiovascular health.
It is a phytoalexin that acts against pathogens, including bacteria and fungi.
As a natural food ingredient, numerous studies have demonstrated that resveratrol possesses a very high antioxidant potential.
Resveratrol also exhibits antitumor activity and is considered a potential candidate for the prevention and treatment of several types of cancer. Indeed, resveratrol's anticancer properties have been confirmed by many in vitro and in vivo studies, which show that resveratrol is able to inhibit all carcinogenesis stages (e.g., initiation, promotion, and progression).
It also acts as anti-inflammatory, anticarcinogenic, cardioprotective, vasorelaxant, phytoestrogens, and neuroprotective also been reported
I take Integrative Therapeutics Resveratrol Ultra also contains rutin (quercetin rutinoside), a bioflavonoid from Japanese sophora (Sophora japonica) flower bud, which is converted to quercetin in the body.
Research suggests that the combination of quercetin and resveratrol provides more potent support for the immune system than either compound alone.
Nicotinamide Mononucleotide, NMN
NMN is a highly efficient precursor of the coenzyme nicotinamide adenine dinucleotide (NAD+), which is central to creating cellular energy and performing other key metabolic functions. As we age, metabolism—how our body converts food to energy—becomes less efficient as our mitochondria start to decline in function. As a result, the creation and utilization of cellular energy, cellular renewal, and the ability of our cells to respond to their changing environment are all impacted. NMN has been shown in mice and some studies in humans to be able to extend the lifespan of these organisms.
The main benefits of NMN:
NMN has been able to suppress age-associated weight gain
Enhance energy metabolism and physical activity
Improve insulin sensitivity
Improve eye function
Improve mitochondrial metabolism
Prevent age-linked changes in gene expression.
Quercetin
Quercetin is a pigment that belongs to a group of plant compounds called flavonoids.
Flavonoids are present in:
vegetables
fruits
grains
tea
wine
They’ve been linked to several health benefits, including reduced risks of heart disease, cancer, and degenerative brain disorders. Quercetin has antioxidant and anti-inflammatory effects that might help reduce swelling, kill cancer cells, control blood sugar, and help prevent heart disease. Quercetin is most commonly used for conditions of the heart and blood vessels and to prevent cancer.
Foods that commonly contain quercetin include berries, grapes, onions, apples, broccoli, citrus fruits, cherries, green tea, coffee, red wine, and capers.
It’s also available as a dietary supplement in powder and capsule form.
People take this supplement for several reasons, including to:
boost immunity
fight inflammation
combat allergies
aid exercise performance
maintain general health
Quercetin, like resveratrol, works through the AMPK pathway. AMPK is considered a "master switch" and is important in longevity and its activity is associated with lifespan. Increased AMPK activation has been shown to help reduce fat storage (especially dangerous belly fat), increase insulin sensitivity (to lower blood glucose), reduce cholesterol/triglyceride production, and suppress chronic inflammation. These are all important factors that underlie the diseases of aging.
Fish Oil
There are many benefits to supplementing with fish oil if you are unable to get 2-3 servings of fish per week. The main types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is mainly alpha-linolenic acid (ALA). Although ALA is an essential fatty acid, EPA and DHA have many more health benefits. You want to select a high dose, 1,000-2,000 total Omaga-3. I prefer Metagenics or Nordic Naturals. I also use the Nordic Naturals gummy for my child and these seem to have real beneficial effects.
Supports heart health by improving cholesterol levels, raising HDL (good) and lowering LDL (bad) and lowering overall triglyceride levels, reducing blood pressure, and preventing plaque build-up in the arteries. The literature supports the idea that dietary fish consumption is better than fish oil supplementation.
Reduces inflammation: Chronic inflammation is associated with health conditions such as obesity, diabetes, depression, and heart disease. Reducing inflammation can help treat symptoms of these diseases. Because fish oil has anti-inflammatory properties, it may help treat conditions involving chronic inflammation.
Your brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for healthy brain function
ADHD: Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This may benefit early life learning. May improve symptoms of depression
Liver health:
I want to be clear here, Although fish oil supplements can improve many of the risk factors for heart disease, there is no clear evidence that they can prevent heart attacks or strokes. This is a "supplement" and the evidence is clear here that eating the whole food is a much better source of dietary omega-3 than supplementation. However, the supplement has no harmful effects and can be safely used to supplement holes in the diet. By all means, if you can try to get 3 servings a week of fresh, wild-caught fish ( a 4-oz ounce portion). The best omega-3 sources are salmon, sardine, Atlantic mackerel, cod, herring, lake trout, or tuna.
Vitamin D
Your body produces vitamin D from the sunlight, but you can also get vitamin D from supplements. Most people are deficient and could use some supplementation.
The main benefits of vitamin D are:
decreasing the risk of heart disease
reducing the likelihood of severe illness (and may reduce the risk of infection from flu and COVID-19)
supports immune health
may regulate mood and reduce depression
may support fat loss
Food Sources of Vitamin D:
salmon
egg yolks
shrimp
cod liver oil
sardines
herring
beef liver
Supplementing may require doses from 2,000-10,000 IU in order to achieve an optimal blood level. Testing can and should be done to help optimize your dosage.
Magnesium
Magnesium is so important that I have a whole post about it here. I call it the miracle mineral as it is involved in over 400 processes in the human body and more than 50% of us are deficient. If you have symptoms of fatigue, constipation, ADHD, headaches, or muscle cramps then you should speak with your doctor about adding supplementation. In fact, it is a safe supplement and there is no reason why you can't add it in for the myriad of benefits it provides. It's nice to take a magnesium drink before bed for its calming properties. I like Magnesi-Om from Moon Juice or Calm.
N-acetyl cysteine (NAC)
N-acetyl cysteine (NAC), as a nutritional supplement, is a precursor of L-cysteine that is very important for glutathione synthesis in the body and provides powerful antioxidant properties to help keep your cells healthy and protected against roaming free radicals and oxidative stress. It acts directly as a scavenger of free radicals, especially oxygen radicals. NAC is a powerful antioxidant.
Glutathione
Known as the master antioxidant. Glutathione is an antioxidant produced in cells. It’s comprised largely of three amino acids: glutamine, glycine, and cysteine.
Glutathione levels in the body may be reduced by a number of factors, including poor nutrition, environmental toxins, and stress. Its levels also decline with age.
The main benefits of glutathione are:
Reduces oxidative stress.
May improve psoriasis.
Reduces cell damage in alcoholic and nonalcoholic fatty liver disease.
Improves insulin resistance in older individuals.
Glutathione contains sulfur molecules, which may be why foods high in sulfur help to boost its natural production in the body. These foods include:
cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and bok choy
allium vegetables, such as garlic and onions
eggs
nuts
legumes
lean protein, such as fish, and chicken
Other foods and herbs that help to naturally boost glutathione levels include:
milk thistle
flaxseed
seaweed
whey
Glutathione is also negatively affected by insomnia. Getting enough rest on a regular basis can help increase levels.
Taurine
Taurine is a naturally occurring amino acid with widespread benefits. It’s particularly concentrated in your brain, eyes, heart, and muscles. The main sources of taurine are animal proteins such as meat, seafood, and dairy. Plants contain no appreciable amount of taurine. And aging bodies often cannot internally produce an optimal amount of taurine, making supplementation vital.
The main roles of taurine in your body are:
May increase muscle mass, muscle strength, and power,
Reduce muscle damage caused by exercise, accelerate recovery between workouts
It may have an insulin-like effect on the body and promote glucose control
Maintaining proper hydration and electrolyte balance in your cells
Forming bile salts, which play an important role in digestion
Regulating minerals such as calcium within your cells
Supporting the general function of your central nervous system and eyes
Regulating immune system health and antioxidant function
I like to end by strongly emphasizing that supplements are only supplemental, they can help to fill in gaps in the diet created by nutrient-depleted soils, a busy lifestyle, or other factors that contribute to a less than stellar diet. The primary goal, especially with regard to improving healthspan and longevity, should always be to consume fresh whole foods and include as much variety as possible. Prioritizing protein from high-quality sources (organic eggs, wild-caught fish, organic chicken, and grass-fed beef), filling your plate with organic veggies in a rainbow of colors, and including a variety of fruits in your diet (like berries, apples, oranges, melons, etc) and if you tolerate it small amounts of high-quality dairy particularly fermented dairy like yogurt, kefir, and cheeses if the key to getting all the nutrients you need. However, we all know that in modern life this isn't always easy or accessible, this is where supplementing comes into play. My advice would be to work with a functional medicine doctor and get tested regularly to determine your optimal dose and stack.
I am not a medical doctor and this information should only be used as information, this is not a diagnosis or treatment plan.
Comments