Can supplements increase longevity?

According to Molly Rapozo, MS, RDN, senior nutrition and health educator at the Pacific Neuroscience Institute, Providence Saint John’s Health Center, in Santa Monica, CA, research certainly suggests dietary supplements can promote healthy ageing and even increase lifespan.

Chen Y, Hamidu S, Yang X, et al. Dietary Supplements and Natural Products: An Update on Their Clinical Effectiveness and Molecular Mechanisms of Action During Accelerated Biological Aging. Frontiers in Genetics. 2022;13:880421.

Even so, she tells MDLinx, “Increasing longevity with supplements is not well-established and requires further research.” 

“There are a few supplements that most people may benefit from by addressing common deficiencies and supporting critical functions that decline as we age,” Rapozo says.

Supplements for health ageing

 

For your skin

Many turn to collagen supplements to promote the youthful appearance of the skin. Rapozo says this may have merit but can also be gained from certain foods.

“Studies show [that] hydrolysed collagen supplements reduce the signs of skin ageing, such as improved hydration, elasticity, and fewer wrinkles. Alternatively, you can benefit from eating collagen-rich foods like bone broth, fish, and chicken,” she says. “In addition, you can help your body produce more collagen with food sources of vitamin C, zinc, and copper.”

 

 

For your brain

Rapozo says the scientific literature supports supplementation for preserving cognitive health.

Fekete M, Lehoczki A, Tarantini S, et al. Improving Cognitive Function with Nutritional Supplements in Aging: A Comprehensive Narrative Review of Clinical Studies Investigating the Effects of Vitamins, Minerals, Antioxidants, and Other Dietary Supplements. Nutrients. 2023;15(24):5116.

“While these supplements show promise, more rigorous research is needed to establish definitive recommendations,” Rapozo clarifies.

 

For your bones

Calcium becomes increasingly important as we age—especially for women. Men over 50 need 1,000 mg of calcium per day, which increases to 1,200 mg per day by age 70 (the same amount required for women 50 and older).

Dietary Supplements for Older Adults. National Institute on Aging. April 23, 2021.

However, Rapozo says, “The risks associated with calcium supplementation, particularly [related] to cardiovascular health, should be carefully considered. A calcium supplement should not be used to meet more than 50% of someone’s needs." Vitamin D, vitamin K2, and magnesium may also be important for bone health, Rapozo says.

 

For your eyes

Age-related macular degeneration (AMD) is the leading cause of vision loss and blindness among Americans aged 65 and older.

CDC. About Age-Related Macular Degeneration. May 15, 2024.

A formulation of supplements can be beneficial in slowing down vision loss among people experiencing AMD.

National Institutes of Health Office of Dietary Supplements. What You Need to Know. National Institutes of Health Office of Dietary Supplements. September 3, 2020.

 

 

Choosing the right supplement

While certain supplements are likely to benefit most people, Rapozo says that supplements should be selected on an individual basis. “Ideally, supplements should be tailored to you by reviewing data such as recent blood values and genetics.” 

For example, she says, “Your genetic makeup can tell us how easily, or poorly, your body absorbs vitamin D. This information is helpful in determining whether you need a supplement—and at what dose,” she says.