From the Guidelines
The most effective supplements for longevity and overall health, based on the strongest and most recent evidence, include Vitamin D3, Omega-3 fatty acids, Magnesium, Vitamin B12, CoQ10, and NAD+ precursors like nicotinamide riboside, which should be taken consistently and in conjunction with a healthy lifestyle. When considering supplements for longevity and overall health, it's essential to focus on those with a strong evidence base.
- Vitamin D3 (1000-2000 IU daily) is well-supported for bone health, immune function, and potentially reducing all-cause mortality, especially for those with deficiency 1.
- Omega-3 fatty acids (1-2 grams daily of EPA/DHA) may reduce inflammation and cardiovascular risk, although the evidence is not as strong as for Vitamin D3 1.
- Magnesium (300-400mg daily) supports hundreds of biochemical reactions and may improve sleep quality, but its direct link to longevity is less clear 1.
- Vitamin B12 supplementation (500-1000mcg daily) is particularly important for older adults and vegetarians who often become deficient, and it plays a crucial role in energy production and nerve function 1.
- CoQ10 (100-200mg daily) may benefit heart health and counteract statin side effects, but more research is needed to confirm its benefits for longevity 1.
- NAD+ precursors like nicotinamide riboside (250-500mg daily) show promise for cellular energy production and potentially slowing aspects of aging, although human trials are still in the early stages 1. It's also important to note that a high-quality multivitamin can address micronutrient gaps, and probiotics support gut health, which is increasingly recognized as connected to longevity 1. However, the evidence for most supplements is not strong enough to recommend them for the primary prevention of cardiovascular disease or cancer, as stated by the USPSTF 1. Ultimately, consistency and a holistic approach to health, including a nutrient-dense diet, regular exercise, quality sleep, and stress management, are key to maximizing the potential benefits of supplements.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Supplements with Evidence-Based Benefits for Longevity and Overall Health
- Omega-3 fatty acids EPA and DHA have been linked to healthy aging throughout life, with benefits including fetal development, cardiovascular function, and potential prevention of Alzheimer's disease 2
- Folic acid, vitamin B(12), and vitamin B(6) supplements have shown some benefits, including stroke prevention and potential reduction of depression and macular degeneration, but evidence is limited and inconclusive 3
- Longevity vitamins, including taurine, ergothioneine, pyrroloquinoline quinone (PQQ), queuine, and carotenoids such as lutein, zeaxanthin, and astaxanthin, may play a role in protecting against age-related diseases, but more research is needed to confirm their effectiveness 4
Supplements with Limited or No Evidence-Based Benefits
- Vitamin and mineral supplements have not been shown to have a significant impact on mortality or longevity in healthy individuals 5, 6
- Weight loss supplements are not an effective method for fighting obesity, and may be associated with increased risk of adverse effects 6
- Many supplements are sold without sufficient regulation, and may be adulterated with banned substances, making them potentially dangerous and life-threatening 6
Important Considerations
- Supplements should only be used to address nutrient deficiencies, and their use should be recommended and monitored by a physician 6, 3
- A balanced diet and healthy lifestyle are essential for maintaining overall health and promoting longevity, and supplements should not be relied upon as the primary means of achieving these goals 4, 2, 3