Supplements for Longevity
The scientific study of longevity does not focus on anti-aging trends, but rather on biological processes associated with healthy aging and lifespan. These include cellular recycling and renewal processes (autophagy), mitochondrial function, and age-related inflammatory processes (inflammaging).
Longevity Supplements: Overview
Which dietary supplements should you take every day?
Which dietary supplements may be beneficial in everyday life depends heavily on diet, lifestyle, age, and overall health. For healthy adults, there are few supplements that can be recommended across the board.
However, there are a few dietary supplements that may be beneficial for many people.
However, there are a few dietary supplements that can be beneficial for many people.
Vitamin D
In Central Europe, insufficient vitamin D intake is more common—especially in winter. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscles.
Recommended intake:
- 20 µg = 800 IU per day
- Applies when the body cannot produce enough through sun exposure
- Important: Vitamin D is primarily produced in the skin through UVB radiation—diet plays only a minor role.
Average dietary intake
- 2–4 µg per day, which is only 10–20% of the recommended amount
Omega-3 fatty acids
This is especially true for people who eat little or no fish. The omega-3 fatty acids EPA and DHA contribute to normal heart function in adults.
Recommended intake:
- 250–500 mg of EPA and DHA per day
Average dietary intake
- Often just 100–200 mg of EPA and DHA per day
Magnesium
Die Magnesiumversorgung kann je nach Ernährung und Lebensstil unterschiedlich ausfallen. Magnesium ist ein relevanter Nährstoff, der unter anderem zu einer normalen Muskelfunktion und zu einem normalen Energiestoffwechsel beiträgt. Eine ausreichende Magnesiumzufuhr kann insbesondere bei körperlicher Belastung und unausgewogener Ernährung relevant sein.
Empfohlene Zufuhr:
- Männer: 350 mg pro Tag
- Frauen: 300 mg pro Tag
Durchschnittliche Aufnahme über die Ernährung
- Männer: 300 – 350 mg
- Frauen: 250 – 300 mg
Besonders Frauen erreichen die Empfehlung häufig nicht vollständig.
Der individuelle Bedarf kann je nach Ernährung, Lebensstil und persönlicher Situation variieren.
What are some common longevity supplements?
Spermidine
Spermidine is a naturally occurring substance belonging to the polyamine group that is found in nearly all living cells.
What does spermidine do in the body?
In the context of longevity, spermidine is primarily discussed in scientific circles in relation to the cellular recycling process (autophagy). Autophagy is a natural process in which old or damaged cellular components are broken down and recycled. This process is frequently studied in research in connection with healthy aging. Spermidine is also being investigated in this context.
Autophagy activity decreases with age. Spermidine appears to stimulate this process again.
Spermidine as a dietary supplement
Spermidine is often sold in the form of wheat germ extract capsules. The goal is to counteract the age-related decline in the body’s natural spermidine levels.
Typical reasons for taking it in the context of longevity primarily stem from discussions surrounding cell function and healthy aging.
Safety and Tolerability
Spermidine is generally considered well-tolerated at standard doses. Since it is a substance that occurs naturally in food, it is usually well absorbed. However, you should consult a doctor before taking it, especially if you have any pre-existing medical conditions or are pregnant.
Berberine
Berberine is a bioactive plant compound (alkaloid) found in various plants, including barberry (Berberis), goldenseal, and goldenseal. Berberine has been used for centuries in traditional Chinese and Ayurvedic medicine.
In recent years, berberine has increasingly become the focus of longevity research.
What does Berberin do in the body?
In the context of longevity, berberine is primarily discussed in relation to metabolic processes. Among other things, the focus is on the enzyme AMP-activated protein kinase (AMPK).
AMPK is considered a kind of “metabolic master switch.” It is activated when the cell detects an energy shortage—similar to:
- Calorie restriction
- Movement
- intermittent fasting
Berberine as a dietary supplement
Berberine is a bioactive plant compound that is also commonly discussed as an ingredient in dietary supplements. Scientifically, berberine is primarily studied in the context of general metabolic processes. A frequently discussed aspect is its bioavailability—that is, how well the body can absorb the compound. In the case of berberine, absorption through the intestines is limited.
Safety and Tolerability
When using berberine, individual differences in tolerance should be taken into account. If you have any existing medical conditions or are taking medication, it is recommended that you consult a doctor before use.
NMN and NAD+ (nicotinamide mononucleotide and nicotinamide adenine dinucleotide)
NMN (nicotinamide mononucleotide) is a naturally occurring precursor of NAD⁺ (nicotinamide adenine dinucleotide), an essential coenzyme in our cells. NAD⁺ plays a role in energy metabolism and cellular function.
Changes in NAD⁺ metabolism are being studied in relation to aging. NMN is also discussed in this context as a precursor to NAD⁺.
What does NMN do in the body?
In a scientific context, NMN is primarily discussed in relation to NAD+ metabolism. NAD+ is involved in various cellular processes, including energy production in the mitochondria (the cells’ “powerhouses”), cellular repair processes, and other regulatory mechanisms. In this context, sirtuins such as SIRT1 are also being studied. Sirtuins are enzymes involved in regulating various cellular processes and are receiving particular attention in aging research.
NMN as a dietary supplement
In a scientific context, NMN is discussed as a precursor to NAD+. The focus is primarily on its general connections to cellular processes and energy metabolism. A related compound is nicotinamide riboside (NR), which is also described as a precursor to NAD+.
Safety and Tolerability
Previous human studies suggest that NMN is well tolerated at standard doses. Side effects are rare and usually mild (e.g., mild stomach discomfort).
Since NMN actively influences cellular metabolism, it is advisable to consult a doctor if you have any existing medical conditions or are taking medication.
What are the side effects of NMN?
Research on the potential side effects of NMN is currently limited. The most common side effects are mild and primarily affect the digestive tract. Some users report nausea, bloating, abdominal pain, or diarrhea. Headaches, mild fatigue, or changes in metabolism are also possible. The greatest uncertainty at this time lies not so much in acute side effects, but rather in the lack of long-term data in humans.
