Longevity Supplements: Can These 5 Compounds Support Healthspan?
Living longer is one thing. Staying healthy, strong, and independent while you do it is another. That’s why longevity research has increasingly turned its attention toward healthspan, or the number of years you spend in good health.
While no supplement can guarantee a longer life, researchers are studying certain nutrients and compounds for their ability to support the biological processes that change as we age. Let’s explore five longevity supplements worth knowing about and what the science actually says.
5 Longevity Supplements for Healthy Aging
Longevity supplements contain nutrients or bioactive compounds that may support healthy aging by targeting processes linked to age-related decline. Each of these supplements approaches healthy aging from a different angle.
1. Ergothioneine: Cellular Protection
Ergothioneine is an amino acid found primarily in mushrooms that has earned attention as a potential “longevity vitamin.” Your body even has a dedicated transporter that helps absorb and distribute it to areas exposed to higher levels of oxidative stress.
Blood levels of ergothioneine tend to decline with age, and lower levels have been associated with cognitive decline, frailty, and cardiovascular and overall mortality. Emerging research suggests supplementation may support several aspects of healthy aging.
2. Dihydroberberine: Metabolic Health
Maintaining healthy blood sugar and insulin sensitivity becomes increasingly important as you age. Over time, insulin resistance and chronically elevated blood sugar can increase the risk of type 2 diabetes, cardiovascular disease, neurodegenerative diseases, and other conditions that can shorten healthspan.
Dihydroberberine (DHB) is a more bioavailable form of berberine, a plant compound studied for its effects on glucose metabolism. By delivering berberine more efficiently, DHB may offer another way to support metabolic health as you age.
3. Spermidine: Cellular Cleanup
Your cells have their own recycling system. Known as autophagy, this process clears damaged or unnecessary cellular components before they can accumulate and disrupt normal cell function.
Spermidine is a naturally occurring compound that stimulates autophagy, and levels tend to decline with age. Long-term observational studies have linked higher dietary spermidine intake with longevity in adults.
4. Sulforaphane: Cellular Stress Response
Sulforaphane is a plant compound found in cruciferous vegetables, especially broccoli sprouts. Rather than simply acting as an antioxidant itself, sulforaphane activates Nrf2, a signaling pathway that switches on genes involved in the body’s cellular defenses.
These genes help produce protective enzymes involved in antioxidant defenses and managing inflammation. Because Nrf2 activity appears to become less efficient with age, supporting this pathway may help cells better respond to the stresses that contribute to age-related decline.
5. Creatine: Physical and Cognitive Function
Maintaining the physical and cognitive abilities you need to stay independent can mean more years spent active, capable, and engaged.
Creatine helps regenerate ATP, providing energy for high-demand tissues like your muscles and brain. A recent review found that creatine supplementation, particularly when combined with resistance training, supports muscle strength and functional capacity in older adults. It may also benefit memory, processing speed, and executive function, potentially helping you stay both physically capable and mentally sharp as you age.
Invest in Your Healthspan, Not Just Lifespan
Think about the systems you want to protect with each birthday: your cells, metabolism, muscles, brain, and ability to recover from everyday stress. Start with the foundations of healthy aging, then consider where targeted longevity supplements may fill a gap.
If you’re considering adding a new supplement, talk with your healthcare provider about which options fit your health needs and goals.
Devan Ciccarelli is a NASM-Certified Personal Trainer, Nutrition Coach, and Women's Fitness Specialist who writes on health and lives in Florida with her two kids.
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