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The average American is living longer than seen a century ago, with an average lifespan of about 76 years, nearly 20 years longer than those who lived 100 years ago. But even if, on average, people stay on this earth for a longer period of time, that doesn’t guarantee that every person will live to see their 70s, 80s, 90s, and beyond. Outside of genetic factors, there are many environmental factors that exert an influence on your longevity, from your choice of healthy lifestyle habits to taking some of the best supplements for a longer life.
If you want to live a long life, there are some habits you can adopt that could increase your chances of achieving that goal. Participating in physical activity, avoiding tobacco, keeping your brain active, and eating a healthy, balanced, and varied diet can help you in your quest to live your golden years well. Once these habits are acquired, adding a few specific supplements to your regimen can offer some benefits in the department of promoting a longer life.
While taking supplements won’t be a sure-fire way to hit triple digits, as long as you get the green light from your doctor, including them is unlikely to hurt your chances of living a longer life. We asked a handful of dietitians which supplements people should consider if they want to live longer lives, and here are the seven that were recommended. Read on to find out more, so don’t miss out on learning about these 7 foods that can help you live longer.
“Astaxanthin should be on your radar if it isn’t yet when it comes to healthy aging (a key part of living a long life),” she shares Elizabeth Shaw, MS, RDN, CPT, registered dietician, nutrition media authority and author. Found in the flesh of pink-colored seafood like salmon and shellfish (like lobster, crab, and shrimp), this nutrient actually comes from the food these species eat. “Unfortunately, we’re not eating the recommended intakes of this type of fish to meet the desired intakes to reap the benefits offered by astaxanthin, which is why a supplement may be your next best option,” explains Shaw.
As research is evolving, what the science shows is that this nutrient can help support healthy skin, muscles and eyes, healthy aging, and improve the immune system. Shaw also explains that “given its stellar antioxidant action, [astaxanthin] helps fight free radicals in your body which over time can lead to chronic conditions that can become harmful to your health.
Eat this! Best choice: NOW Foods has a few different options for astaxanthin supplements depending on the dosage (a 4-, 10-, and 12-milligram dose). Shaw prefers NOW products as they are third-party tested and verified, meaning what’s on the label is actually in the bottle (a rarity often in the supplement market!).
Popular with bodybuilders, creatine monohydrate is linked to muscle gain. But Kelly Jones, MS, RD, CSSDPerformance Dietitian for Professional Athletes and Everyday Athletes tells us that “the evidence for the benefits of creatine beyond muscle power and muscle mass continues to emerge.”
He explains that the research on creatine and the elderly may be preliminary, but the available evidence is promising for both cognitive and physical functioning. Jones recommends creatine monohydrate for older adults at risk of cognitive impairment and those hoping to maintain muscle mass “to improve their physical abilities as they age.”
“A meta-analysis suggests that elderly individuals may benefit from creatine monohydrate supplementation for benefits associated with short-term memory and reasoning, while data in older adults has shown that creatine supplementation, when paired with resistance training, benefits the risk of sarcopenia,” Jones explains.
Eat this! Best choice: His choice of creatine monohydrate is NOW SportsCreatine Monohydrate Powder and Klean Creatine by Klean Athlete. They are third party tested by Informed Sport and NSF Certified for Sport respectively. These certifications test for substances banned by sports governing bodies, such as anabolic steroids and prescription drugs. Jones finds these certifications important, “as muscle-building supplements may be at greater risk of adulteration.”
The omega-3 fatty acids DHA and EPA are mainly found in fish and shellfish. Unfortunately, most Americans don’t eat the recommended servings of fish each week, leaving them missing out on these key healthy fats.
“Omega 3s have been shown to help maintain healthy blood pressure and healthy triglyceride levels,” she says Lauren Harris-Pincus, MS, RDNfounder of NutritionStarringYOU.com and author of The pre-diabetes cookbook Everything is easy. He adds that “People with higher EPA + DHA intakes tend to be at lower risk of heart attack and all-cause mortality, so taking EPA and DHA omega-3 supplements may help with longevity (reducing the risk of premature death).”
Harris-Pincus advises that while there are many excellent brands of EPA/DHA, it’s important to look at the specific supplement’s label and make sure that the higher amount of omega-3 fat in the supplement comes from EPA or DHA or both, as opposed to “other” omega-3s.
Nicotinamide riboside (NR) is a precursor to NAD+, a molecule that plays a vital role in many cellular processes, including energy production, DNA repair and cellular defense. Harris-Pincus explains that “NAD+ levels decline with age, and this decline has been linked to a number of age-related diseases. For example, healthy mitochondrial function (and proper brain function) is directly linked to the coenzyme NAD+.” He adds that, without sufficient levels of NAD+, “our mitochondria are unable to produce the energy required by brain cells to survive and perform their required functions.”
NAD+ decreases at a rate of 50% during aging into adulthood. This can lead to lower cellular energy, which can negatively impact cognitive function and potentially lead to further brain health issues over time, Harris-Pincus shares. “More research is needed to determine the long-term effects of NR supplementation on human health and longevity. However, the available evidence suggests that NR could be a promising new compound for the prevention and treatment of age-related diseases.”
Eat this! Best choice: Harris-Pincus states that “over 75% of ongoing or completed registered studies with nicotinamide riboside use the proprietary Niagen form which can be found in TruNiagen supplements.
Collagen supplements have become popular as a solution to reduce the formation of wrinkles and other signs of aging. But this must-have supplement can also impact joint health and mobility. And how Kathy Piper, RDN, LD, one registered dietitian tells us, “Keeping our joints healthy reduces the risk of falls, the leading cause of injury-related death among adults ages 65 and older.”
Collagen supplementation may be effective in reducing joint pain and stiffness, as well as improving range of motion. Collagen production declines with age, so supplementation may offer some benefits.
Eat this! Best choice: Life Extension Collagen Peptides for Skin & Joints is an easily mixable and easily digestible collagen supplement that provides three different types of collagen.
Known as the sunshine vitamin, vitamin D is a key nutrient that people who want to live long lives should have on their radar. “Vitamin D deficiency is linked to age-related diseases, such as cardiovascular disease, cancer and neurodegeneration,” Maya Ibaa Ouichek, MBA, RDNregistered dietitian, she says Eat this, not that!.
According to data published in the National Institute of Health database, vitamin D deficiency affects about 42 percent of the U.S. population. According to Oueichek, by addressing a deficiency, individuals can “reduce their risk of disease and potentially live longer.”
Eat this! Best choice: Thorne’s Vitamin D is an affordable option to help support healthy vitamin D.
Ergothioneine is a dietary antioxidant amino acid found in many mushrooms. Evidence suggests that this compound may prevent or mitigate the chronic diseases of aging. And some experts have gone so far as to dub this compound a “longevity vitamin,” thanks to all the potential benefits it’s associated with, so it’s no wonder we included it in our list of the best supplements for a longer life.
Some evidence goes so far as to suggest that ergothioneine consumption may be linked to increased longevity, a reduced risk of cardiovascular disease, and a reduced risk of premature death.
Eat this! Best choice: Life Extension Essential Youth L-Ergoteioneine contains 5 milligrams of ergothioneine in a convenient non-GMO vegetarian capsule.
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