Longevity supplements typically target various aspects of health and wellness that are associated with aging and longevity. These supplements aim to support overall health, enhance vitality, and potentially extend lifespan. Here are some common areas that longevity supplements may target:
Mitochondrial Function and Energy Production
Within our cells, mitochondria act as tiny powerhouses, generating energy to fuel essential functions. When mitochondria are functioning optimally, they not only fuel our cells with energy but also enhance cellular resilience and reduce oxidative stress, which are critical factors in slowing the aging process and maintaining vitality. By supporting mitochondrial health, you ensure that your body operates at its best, paving the way for a longer, healthier life filled with energy and vigor.
Nicotinamide adenine dinucleotide (NAD+) is a molecule found in all living cells and is critical for mitochondrial function. Increasing NAD+ levels may promote longevity as it enhances mitochondrial function.
What to eat? Fatty fish, leafy greens, berries, broccoli, and green tea are rich in antioxidants, omega-3 fatty acids, and other nutrients enhance mitochondrial function and reduce oxidative stress. In fact, while you are shopping for these healthy foods, add several fruits and vegetables of various colors so you can get the benefit of nutrients like antioxidants from multiple sources.
Supplement your diet: Nicotinamide Riboside, the ingredient in brands like *Tru Niagen®, directly increases NAD+ levels. Coenzyme Q10 (CoQ10) supports mitochondrial energy production and acts as a powerful antioxidant. Magnesium is essential for mitochondrial function and energy production as it aids in the synthesis of ATP, the primary energy carrier in cells, and helps maintain mitochondrial integrity and efficiency.
https://www.personanutrition.com/products/TRU-NIAGEN/
Senolytic Support
Senescent cells are cells that have stopped dividing and become inactive due to various stresses, such as DNA damage or aging. While they no longer grow or divide, senescent cells remain metabolically active and can release harmful substances that contribute to inflammation and tissue dysfunction. Compounds that target and clear out senescent cells are called senolytics. Emerging research suggests that senolytics may be game-changers in the quest for healthy aging.
What to eat?
One of the perks of fruits and vegetables is that their phytochemicals (plant nutrients) have overlapping health benefits. In addition to supporting mitochondrial function, berries, leafy greens, broccoli, and green tea may also have senolytic properties. You also want to include citrus fruits, nuts, and seeds in your diet to support longevity.
Supplement your diet: Quercetin, Resveratrol, Curcumin, Fisetin, and Pterostilbene found in supplements provide anti-inflammatory and antioxidant support that may help eliminate senescent cells supporting cellular health and longevity.
Cognitive Health
Maintaining cognitive health is essential for preserving memory, focus, and overall brain function as we age. The brain requires a continuous supply of nutrients and optimal conditions to function effectively, much like the rest of the body. By supporting cognitive health, you can enhance mental clarity, improve mood, and protect against age-related cognitive decline, ensuring your mind stays sharp and resilient throughout life.
What to eat?
Fatty fish, rich in omega-3 fatty acids, helps to build and maintain brain cell membranes. Leafy greens, berries, and cruciferous vegetables are packed with antioxidants and vitamins that protect the brain from oxidative stress and inflammation. Additionally, nuts and seeds, such as walnuts and flaxseeds, offer essential fatty acids and vitamins that promote brain health.
Supplement your diet
Consider adding Omega-3 fatty acids, phosphatidylserine, and lion’s mane mushroom to your diet. Omega-3 fatty acids are crucial for brain health and cognitive function and phosphatidylserine supports memory and brain cell communication. Lion’s mane supplements are considered nootropic or ‘smart drugs’ as some studies suggest they may enhance cognition. Research also suggests that lion’s mane supports neurogenesis, the growth of new brain cells.
Skin Health
Maintaining healthy skin is crucial for longevity as it serves as the body’s first line of defense against environmental stressors and pathogens (disease-causing organisms). Healthy skin not only enhances appearance but also reflects overall well-being and resilience. By nurturing your skin with the right nutrients and supplements, you can protect it from damage, promote regeneration, and maintain its youthful vitality over time.
What to eat?
Bone broth is rich in collagen, which enhances skin elasticity and reduces the appearance of wrinkles. Bell peppers are packed with vitamin C, essential for collagen production and protecting the skin from oxidative damage. Garlic contains sulfur compounds that boost collagen synthesis and provide antimicrobial benefits. Walnuts are rich in healthy fats and vitamin E, helping maintain skin hydration and reducing inflammation. Additionally, fatty fish provides omega-3 fatty acids that support the skin’s barrier function and reduce inflammation.
Supplement your diet
Consider adding collagen peptides, hyaluronic acid, vitamin C, and astaxanthin to your diet. Collagen peptides support skin elasticity and reduce wrinkles, hyaluronic acid maintains skin moisture and plumpness, vitamin C boosts collagen production and protects against free radical damage, and astaxanthin, a powerful antioxidant, helps protect the skin from UV damage and environmental stressors.
Immunity
A robust immune system is essential for longevity, as it protects the body from infections, diseases, and other health challenges. Maintaining immune health ensures that your body can effectively combat pathogens and recover from illnesses, promoting long-term wellness and vitality. By supporting your immune system with the right foods and supplements, you can enhance your body’s natural defenses and resilience.
What to eat?
Citrus fruits, berries, and red bell peppers are rich in vitamins C and A, which are crucial for immune function. Garlic and ginger have natural antimicrobial and anti-inflammatory properties. Yogurt, kimchi, and other fermented foods provide probiotics that support a healthy gut microbiome and, in turn, enhance immune function. Mushrooms like shiitake and maitake contain beta-glucans that enhance immune response.
Supplement your diet:
Vitamins A, D, C and E make great additions to your supplements if getting enough from your diet is difficult. Each of these vitamins play a key role in immune function and helps reduce the risk of infections. Also, zinc supports the production and function of immune cells, which contribute to a robust and well-balanced immune system.
