What are the components of a longevity supplement?

Components of Longevity Supplements: Limited Scientific Evidence for Efficacy

There is no scientifically proven longevity supplement formula, as current evidence does not support the use of dietary supplements for extending lifespan or preventing chronic disease in otherwise healthy individuals. 1, 2

What Typical Longevity Supplements Contain

Despite limited evidence for efficacy, commercially marketed longevity supplements often contain:

Vitamins and Minerals

• Multivitamin/mineral combinations (typically containing no more than 100% of daily values) 2
• Antioxidant vitamins (C, E)
• B-complex vitamins
• Vitamin D
• Minerals like selenium, zinc, and magnesium

Proposed "Longevity Vitamins" and Compounds

• Taurine (conditional vitamin)
• Ergothioneine (fungal antioxidant)
• Pyrroloquinoline quinone (PQQ, bacterial metabolite)
• Queuine (bacterial metabolite)
• Plant carotenoids (lutein, zeaxanthin, lycopene, α- and β-carotene, β-cryptoxanthin)
• Marine carotenoids like astaxanthin 3

Other Common Ingredients

• Resveratrol (found in red wine)
• Omega-3 fatty acids
• Coenzyme Q10
• Plant extracts and botanicals
• Epigallocatechin-3-gallate (EGCG from green tea) 1

Scientific Evidence on Longevity Supplements

The scientific consensus from major health organizations is clear:

• The American Cancer Society states that while a diet rich in vegetables and fruits may reduce cancer risk, there is limited and inconsistent evidence that dietary supplements can reduce cancer risk 1
• The U.S. Preventive Services Task Force found insufficient evidence to recommend supplements for prevention of cardiovascular disease or cancer 1
• Some high-dose supplements containing nutrients like β-carotene and vitamins A and E may actually increase cancer risk 1

Animal Studies Show Mixed Results

• Some studies in mice have shown that interventions like calorie restriction, antioxidants (e.g., resveratrol), and mTOR inhibitors (e.g., rapamycin) can reduce frailty measures 1
• However, other research found that diverse supplement mixtures did not increase lifespan in mice, and some complex mixtures even decreased lifespan 4
• One study reported a complex dietary supplement with 31 ingredients extended longevity in mice 5, but this finding has not been consistently replicated

Potential Risks of Supplements

• High doses of certain supplements can be harmful 1, 2
• β-carotene supplements may increase lung cancer risk, particularly in smokers 1, 2
• Supplements may interact with medications or have unexpected side effects 2
• Federal laws do not guarantee that products contain substances in the quantities claimed or that they are free from harmful undeclared substances 1

What Experts Actually Recommend for Longevity

Instead of supplements, health organizations recommend:

1. Whole Food Nutrition:

   • Plant-rich diet with fruits, vegetables, whole grains, legumes 1
   • Healthy fats from olive or canola oil, avocados, seeds, nuts, and fatty fish 1
   • Protein from poultry, fish, legumes, low-fat dairy foods, and nuts 1
   • Limited intake of red or processed meat 1

2. Lifestyle Factors:

   • Regular physical activity and exercise 1
   • Maintaining healthy weight 1
   • Limiting alcohol consumption (≤1 drink/day for women, ≤2 drinks/day for men) 1
   • Not smoking 1

When Supplements May Be Appropriate

Supplements may be beneficial in specific circumstances:

• Documented nutrient deficiencies 1, 2
• Pregnancy (folate/folic acid) 2
• Restricted dietary intake 1, 2
• Certain medical conditions (osteoporosis, ophthalmologic disorders) 1

Bottom Line

The current scientific consensus does not support the use of supplements for longevity in healthy individuals. Money spent on supplements might be better invested in high-quality whole foods and healthy lifestyle choices that have demonstrated benefits for long-term health.