Whether you want to be a great-grandparent someday or are eager to see your 100th birthday, practically everyone has a reason they want to live longer. However, it’s not just good luck or genetics that can significantly impact your lifespan—the right supplements can make a major difference when it comes to your wellbeing and longevity.
If you want to add years to your lifespan, read on to discover which supplements dietitians recommend for a longer life. And for more supplements you may want to add to your repertoire, discover the Best Supplements That Fight Aging, According to Experts.
Adding some CoQ10 to your regular routine could help keep you mentally sharp as you age, experts say.
“CoQ10 is an antioxidant that has an essential role in energy production and helps protect against cellular damage,” explains Carrie Gabriel MS, RDN, founder of Steps2Nutrition.
“Our bodies naturally produce this, however, it declines as we age, and supplementing has been shown to improve quality of life and physical/mental performance in older individuals.”
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While sunshine provides a viable source of vitamin D, many adults are still lacking in this essential vitamin—and it could be affecting their longevity. Fortunately, adding a vitamin D supplement to your routine could mean a longer life to look forward to.
“According to a 2007 study done at the London School of Medicine, vitamin D supplementation can increase telomere length in women. Telomeres are the protective caps at the end of chromosomes that shorten with age,” says Gabriel, who recommends taking a vitamin D supplement with calcium to help fend off osteoporosis. “Youth and health are associated with longer telomeres,” she adds.
Related: 5 Signs of Vitamin D Deficiency You Should Never Ignore
Curcumin, the compound that gives foods like turmeric its vibrant color might just be the perfect addition to your arsenal for longevity.
“This compound has been shown to activate certain proteins, such as sirtuins, that promote longevity. It also reduces cellular damage and age-related diseases and symptoms,” explains Gabriel.
A longer life starts with a healthier gut, and probiotic supplements may just help you achieve both.
“The benefits of probiotics go far beyond breaking down food and rebalancing the gut. Improving this microbiota with probiotics has been shown to improve this interaction and reduce inflammation and joint pain. The healthy bacteria in probiotic supplements work to counter the ‘bad’ bacteria causing your symptoms,” explains Trista Best, RD, a registered dietitian at Balance One Supplements.
“These bacteria also improve the body’s immune and inflammatory responses overall. It is known that low-grade, chronic inflammation is connected to chronic diseases, which shorten life span and quality of life.”
For more ways to keep your digestive system healthy, check out the 20 Best Foods for Gut Health.
You don’t have to make seafood part of every meal to load your diet with inflammation-fighting, longevity-promoting omega-3 fatty acids.
“Omega-3 supplements from algae or fish/shellfish sources contain long chain EPA and DHA omega-3 fatty acids that have been shown to reduce serum triglycerides and decrease inflammation, both of which contribute to overall well-being and cardiovascular health,” says Lindsay Wengler, MS, RD, CNSC, CDN, of Olive Branch Nutrition.
However, Wengler cautions that, as is the case with any supplement, if you plan to add omega-3s to your regular routine, it’s a good idea to check with your doctor first.
For more ways to get your omega-3 fix, check out the 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.