If you want to live a longer, healthier life, one fantastic option is to turn to dietary supplements to fill nutritional gaps and boost overall wellness. While a balanced diet, regular exercise, and adequate sleep are foundational to good health, certain supplements can provide additional support, enhancing longevity and vitality. These supplements target specific areas such as heart health, cognitive function, and immune support, which are crucial for maintaining a high quality of life as we age. However, with a plethora of options available, it can be challenging to determine which supplements are truly beneficial for promoting longevity.
That’s why we checked in with experts to point you towards some of the best options out there. From bone-strengthening calcium to gut-friendly probiotics and heart-healthy omega-3 fatty acids, find a few of the best, expert-approved supplements for a longer life below.
1. Calcium
We probably don't have to tell you twice that calcium promotes healthy bones—if your parents ever urged you to drink your milk, you've heard that one before. And Emily Fultz, owner of Fit With Food, is here to tell us again: "Research has shown that adequate calcium intake can reduce the risk of fractures, osteoporosis, and diabetes," she says. Of course, reducing these risks is one great way to live your longest life. However, no matter how often you hear about the benefits, calcium may not remain a priority in your diet, and it can be especially hard if you eat vegan or dairy-free. While you can also up your intake of fortified plant-based milks and cereals, along with leafy green vegetables, a calcium supplement is probably your best bet.
2. Vitamin D
One of the best supplements to pair alongside calcium is Vitamin D, which Futlz says "helps aid the absorption of calcium and maximizes bone health." A Vitamin D deficiency can also lead to many different health complications, and Fultz cites increased risk of dementia and stroke as two of the biggest ones. For this reason, she stresses the importance of making sure you get enough of this vitamin every day. "Aging women should meet their recommended needs [of Vitamin D] to improve brain health," she tells us. If you want to prioritize Vitamin D-rich foods, you can opt for fatty fish like salmon and mackerel, cheese, egg yolk, beef liver, and fortified foods and beverages. Adding these ingredients to your plate and taking a Vitamin D supplement (along with the other supplements on this list) will put on the right track towards a longer life.
3. Omega 3 Fatty Acids
Few supplements offer as many benefits as powerful Omega-3s. As Fultz notes, "studies have shown that Omega 3's play a vital role in preventing mental health conditions, heart disease, inflammation, and other chronic diseases." There are several ways to fit healthy Omega-3 fats into your daily diet. Fish like salmon, for example, offers both EPA and DHA acids. Fultz explains that these varieties "are the most biologically active" kinds of Omega-3s. You can also find a type called ALA in plant sources like walnuts, flaxseeds, brussels sprouts, and spinach. However, to be sure you're getting enough in your diet to reap all of the life-enhancing health benefits, an Omega-3 supplement is the best way to go.
4. Fiber
According to Dr. David Sabgir, a cardiologist and founder of Walk with a Doc, fiber is a supplement you should be taking "because not only do they support heart health, but they also contribute to your daily intake recommendations." He adds, "Almost 80% of heart disease is related to factors that we can reduce. Making healthy choices like not smoking, walking more every day, keeping your systolic blood pressure (top number) usually under 130, maintaining a proper weight, and eating a diet high in fruits and vegetables can go a long way in preventing heart disease!”
5. Probiotics
Additionally, nurse practitioner Caitlin Policastro shares that probiotics can enhance a healthy gut. She explains, "One of the best things to do to enhance gut function and eliminate toxins and infections properly is to take a good quality pro and prebiotic. This will enhance the 'good' bacteria in your gut that allows your GI system to defend itself properly."
6. Caprylic Acid
Taking caprylic acid supplements is another way you can restore your gut and live a longer, healthier life. The Canada Diet reports that "it can help to support the health of your digestive system through its anti-inflammatory and anti-fungal effects." Coconut, coconut oil, and palm kernel oil are some examples of foods that are rich in caprylic acid. Good to know!
Bottom line
It's important to remember that many factors can impact your lifespan—which means that these supplements shouldn't be the end-all, be-all of your health efforts. Additionally, keep in mind that supplements can come with downsides, so speaking to your doctor before adding a new one to your regimen is always a good idea. However, in most cases, taking these options is a great way to leave a longer, healthier life.
