7 Easy Longevity Supplements With Research But Iffy!
There IS research behind these supplements, but it’s pretty iffy. Read through if you have particular concerns. I’d been impressed with Rhonda Patrick’s work on Vitamin D, but recent studies suggest it’s not worth the money unless you get very little sunlight or are darkskinned living in northern climes with little sun. Click here form my ebook on longevity also this recent blog post on longevity habits
B vitamins for Brain Longevity: In the VITACOG trial, older adults with mild cognitive impairment taking B6, B12, and folic acid experienced approximately 30% slower brain shrinkage over two years. Benefits were greater among participants with elevated homocysteine. This does not establish dementia prevention.
2. Vitamin C No Longevity?: A Cochrane review found that regular supplementation shortened colds by approximately 8% in adults and 14% in children. It generally did not prevent colds, although risk declined among people experiencing extreme physical exertion.
3. Ashwagandha: Reviews of randomized trials reported reductions in stress, anxiety, and cortisol. The article identifies 300–600 milligrams daily as a studied range for stress, although findings do not establish long-term health or longevity benefits.
4. Magnesium for Sleep: Trial reviews found modest blood-pressure reductions and suggested that older adults with insomnia fell asleep approximately 17 minutes faster. These findings concern magnesium supplementation generally, rather than proving magnesium glycinate specifically delivers these effects.
5. Fish oil Longevity of Heart: VITAL found no significant reduction in its combined cardiovascular outcome, but reported fewer heart attacks. Other pooled trials suggested modest cardiovascular benefits, with potentially greater benefit among people eating little fish.
6. CoQ10 for Heart: One trial reported lower mortality among heart-failure patients. Another suggested benefits from CoQ10 combined with selenium in older adults, but cannot establish CoQ10’s independent contribution.
7. Vitamin D for Cancer: Trials cited suggest fewer autoimmune diagnoses and potentially lower cancer mortality, without fewer cancer diagnoses.
Overall, the evidence supports specific, sometimes modest benefits in particular populations—not a universal supplement regimen. The article also includes commercial product links throughout.