I was recently asked to contribute a book chapter about the latest research on supplements and longevity. After diving into the science, I realized much of what I found aligns closely with the advice we already share here, especially when it comes to living better longer. Longevity is not just about adding years to your life but about adding life to your years.

Here are the key takeaways from my research on supplements that can truly support living better for longer.

Living Better Longer: Supplements That Actually Support Longevity

1. Magnesium and Cinnamon: Metabolic Support

Magnesium and cinnamon are two of the most effective supplements for improving metabolic health, particularly when it comes to conditions related to obesity and diabetes.

• Magnesium plays a crucial role in glucose metabolism, insulin sensitivity, and overall energy production. It helps maintain healthy blood sugar levels and supports cardiovascular health.

• Cinnamon has been shown to reduce insulin resistance and lower fasting blood glucose levels. Just adding cinnamon to your breakfast or other daily meals can provide these benefits.

You can get magnesium from foods like spinach, almonds, and whole grains, or take a multivitamin that includes it.

2. Fish Oil: Heart and Inflammation Support

High-quality fish oil, especially in higher doses, offers a range of benefits for long-term health:

• Reduces inflammation throughout the body
• Lowers triglycerides, which can help protect against heart disease
• Decreases cardiovascular event risk, such as heart attacks and strokes

If you are not keen on supplements, eating fatty fish like salmon, mackerel, or sardines a few times a week can provide similar benefits.

3. Choline: Brain and DNA Health

Choline, a nutrient found in foods like eggs, plays a significant role in supporting cellular health and preventing age-related decline.

It helps reduce DNA damage and supports brain health, protecting against neurocognitive decline as you age. If you eat a well-rounded diet, you likely get enough choline. However, if you follow a vegan diet, you may want to consider supplementation.

4. Collagen: Skin and Cellular Aging

Collagen does more than improve skin elasticity and reduce wrinkles. It also plays a role in slowing down key metabolic processes associated with aging.

• Reduces glycation, a process where sugar molecules damage proteins and accelerate aging.
• Fights oxidative stress, protecting cells from damage.

A daily serving of collagen can make sense for many people, especially if skin health and joint support are priorities.

5. Selenium: Antioxidant Protection

Selenium is a powerful antioxidant that protects cells from damage caused by oxidative stress, a key driver of biological aging.

It also supports immune function and thyroid health. You can get enough selenium from a balanced diet that includes animal meats, nuts, and seeds, particularly Brazil nuts, which are one of the richest sources.

6. Creatine: Muscle, Brain, and Longevity

Creatine may be the single most effective supplement for improving healthspan, particularly when combined with resistance training.

• Increases lean muscle mass by 3-7%, extending musculoskeletal health span by almost a decade
• Improves memory and cognition, especially as you age
• Enhances exercise performance, helping you maintain strength and mobility longer

Taking 3 to 5 grams of creatine daily makes sense for most people, regardless of age or fitness level.

7. B-Vitamins: DNA Protection

Adequate intake of B-vitamins, particularly B6, B9 (folate), and B12, can help prevent the accelerated aging of DNA.

These vitamins support cellular repair and regeneration while reducing homocysteine levels, which are linked to cardiovascular disease. Most people can meet their needs through a balanced diet, but a high-quality multivitamin can provide peace of mind.

8. NAD Supplements: Overhyped and Underwhelming

Nicotinamide adenine dinucleotide (NAD) and its supplement relatives have been marketed as revolutionary for longevity. However, the science does not support the hype.

Current human studies show little evidence that NAD supplementation significantly impacts aging or healthspan.

Final Thoughts on Longevity

Living better for longer is not about chasing every new supplement trend. It is about focusing on evidence-based strategies that support long-term health. While supplements like magnesium, fish oil, creatine, and B-vitamins can play a role, they work best alongside a balanced diet, regular exercise, quality sleep, and stress management.

Take care of the basics first, and use supplements to fill the gaps. That is the real formula for a longer, healthier, and more fulfilling life.