Longevity - 3 Supplements Everyone Should Be Taking
Longevity - 3 Supplements Everyone Should Be Taking
Eat better and exercise. Nothing magical about this advice. It works, and works well.

Movement is life. Stagnation is death. Remain active and your body rewards you. Exercise, in nearly any form, allows us to look better, feel better, and live longer. Activity is the primary pillar of longevity. An inactive lifestyle, even when combined with healthy food choices, is still very dangerous and far from optimal.

Related: Niagen – The Ultimate Guide to Benefits, Research & Dosing

Healthy food choices are the fuel that allows us to function at full capacity. You can exercise and have a healthy internal engine, but if you fuel this engine with junk it will eventually break down. Exercise might slow this eventuality, but it's coming. The human body requires micronutrients to repair, recover, and perform as it should.

So there you have it. Case closed. Eat better and exercise. Every doctor on the planet force feeds us this truth. Heck, even our moms know this is the secret to longevity.

Our interval voice knows it as well. How many times a day do you think, I shouldn't eat that. I should exercise tonight after work. I need to make better food choices. If you're like most of us, you think about longevity (in the form of exercise and diet) numerous times per day.

Assuming you do exercise and eat right, and don't just want to look good but also yearn to live longer, is there another piece to the puzzle that can help? Absolutely.

Most of us that remain active and eat healthy also take several nutritional supplements each week. These pills and powders are designed to enhance our efforts; to bolster recovery, muscle repair, performance, and to fill in any gaps that might be lacking.

Let's face it. Even with proper nutrition and exercise, life can still remain challenging. Stress. Sleep issues. Hormonal challenges. Injuries. Anxiety and even depression.

So while nutritional supplements provide inherent value, the question really becomes...

Am I spending my money wisely?

Do the pills and powders in your cabinets and on your shelves provide the biggest bang for their buck? Are they top choices, or also-runs that should be purchased after the big hitters?

Let's answer these question by looking at three longevity supplements that everyone should be taking. Each product is cost effective, backed by research, and a must for adults who want to live a long, healthy life.

3 Top Longevity Supplements

#1 - Fish Oil



Hardcore exercise enthusiasts have a saying: "If you can't fix it with squats and fish oil, you're probably going to die!" Funny, yes, but there is plenty of truth hidden in this gem.

Barbell squats are the king of all exercises. They challenge not only your legs, but also the entire body from head to toe. Squats are brutal, intense, and life changing. They make you both physically and mentally strong.

Fish oil is the supplementation equivalent of barbell squats. It is extensively researched, and provides a near endless number of benefits, including:
  • The reduction of triglycerides. [1][2][3] A high triglyceride level is linked to heart disease.
  • Ability to reduce symptoms associated with depression. [4][5][6]
  • Improvement in blood pressure with those who are outside of normal ranges. [7][8]
  • Possible anti-inflammatory properties. [9]
  • The capacity to better regulate the stress hormone cortisol. [10]
  • Potential to reduce muscle soreness. [11]
  • improvement in cerebral blood flow. [12]
  • May work against cognitive decline in the aging. [13]
This is merely a snapshot of the seemingly limitless number of studies performed on fish oil. Suffice it to say that the potential benefits alone that come form fish oil supplementation make it well worth your time and money. Fish oil supplements are very low cost, and should be at the top of your longevity list.

#2 - Vitamin D



Most of us don't see enough sun. We grind away at our jobs and work hard in the gym, and when we arrive home it's late. We cook a quick dinner, hit the shower, and crash. On the weekends it's more busyness, or time for Netflix and chill.

So what, right? The sun is just so bright. and besides, vampires are cool. Something like that. Here's the problem...

Sun exposure leads to skin-synthesized vitamin D. Simply stated, when in the sun the human body naturally produces vitamin D. It can be extremely difficult to get enough vitamin D simply through food intake.

During the summer it doesn't take much sun exposure for the body to produce enough vitamin D. We also have more skin exposed during this time. Winters are more challenging. It can be extremely difficult to get enough sun exposure. We are cold and covered.

Vitamin D is a very important nutrient. It helps the body:
  • Maintain healthy teeth and bones
  • Properly regulate calcium absorption
  • Regulate proper immune system, and brain and nervous system function
  • Manage insulin levels
  • With cardiovascular health and lung function
  • Fight cancer through the influence of gene expression
Not actually a vitamin, "vitamin" D is considered a pro-hormone. It plays an important role in maintaining healthy testosterone levels, which assists the body in innumerable other ways.

Vitamin D deficiency comes with a host of symptoms, including fatigue, bone pain, brain fog, muscle weakness, and fragile bones. In addition, low vitamin D levels have been linked to cancer, asthma in children, cognitive impairment in older adults, and increased chance of cardiovascular disease.

If you don't get enough time in the sun, make sure to add a vitamin D supplement to your daily regimen. The wide-sweeping benefits are too great to ignore.

#3 - Niagen



Niagen is perhaps the most obscure of the three. It may be the most exciting supplement development to come along in quite a while, and offers a myriad of potential benefits,

Consider niagen to be the ultimate anti-aging supplement. Niagen is also known as nicotinamide riboside. It is a naturally occurring form of vitamin B3. It was first discovered in 2004. In the body, nicotinamide riboside (NR) is converted into NAD+. Why is this important? NAD+ is an essential coenzyme found in every cell of the human body.

NAD+ powers several cellular reduction-oxidation reactions. NAD+ also helps the body to convert the food that we eat into usable energy. It also works to facilitate cellular communication. When this communication is handicapped, mitochondrial dysfunction may be the result.

The benefits of niagen supplementation, and the result NAD+ production are as follows:
  • NAD+ levels decrease with aging, and are tied directly to the aging process. When you maintain proper NAD+ levels you promote longevity at a fundamental cellular level. [14][15][16]
  • NAD+ levels are tied to brain health. As NAD+ levels decline, the body experiences a reduction in IRT-1 and SIRT-3 enzymes. The result is neurodegeneration. [17][18][19]
Other potential benefits include:
  • Improved mental function and cognition
  • Energy production and athletic performance
  • Enhanced memory function
  • Improved metabolic rate
  • Better ATP production
  • A reduction in fat storage
  • Overall better heart health
This is just a short list. More potential niagen benefits exist.
References
1) "Dietary Fish Oil Decreases C-reactive Protein, Interleukin-6, and Triacylglycerol to HDL-cholesterol Ratio in Postmenopausal Women on HRT. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/14505813. 2) "Omega-3 Fatty Acids and Hypertriglyceridemia in HIV-infected Subjects on Antiretroviral Therapy: Systematic Review and Meta-analysis. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/22180524. 3) "A Meta-analysis Shows That Docosahexaenoic Acid from Algal Oil Reduces Serum Triglycerides and Increases HDL-cholesterol and LDL-cholesterol in Per... - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/22113870. 4) "Meta-analysis of the Effects of Eicosapentaenoic Acid (EPA) in Clinical Trials in Depression. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/21939614. 5) "Omega-3 Fatty Acids for Major Depressive Disorder During Pregnancy: Results from a Randomized, Double-blind, Placebo-controlled Trial. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/18370571. 6) "Efficacy of Ethyl-eicosapentaenoic Acid in Bipolar Depression: Randomised Double-blind Placebo-controlled Study. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/16388069. 7) "Blood Pressure Decrease with Ingestion of a Soya Product (kinako) or Fish Oil in Women with the Metabolic Syndrome: Role of Adiponectin and Nitric ... - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/22313793. 8) "A Systematic Review of Fish-oil Supplements for the Prevention and Treatment of Hypertension. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/22345681. 9) "Omega-3 Fatty Acid Supplementation Improves Vascular Function and Reduces Inflammation in Obese Adolescents. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/20727522. 10) "Effects of Fish Oil on the Neuro-endocrine Responses to an Endotoxin Challenge in Healthy Volunteers. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/17055120. 11) "The Effects of Fish Oil and Isoflavones on Delayed Onset Muscle Soreness. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/12370562. 12) "DHA-rich Oil Modulates the Cerebral Haemodynamic Response to Cognitive Tasks in Healthy Young Adults: a Near IR Spectroscopy Pilot Study. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/22018509. 13) "Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-related Cognitive Decline. - PubMed - NCBI." National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pubmed/20434961. 14) N. Braidy, et al. Age related changes in NAD+metabolism oxidative stress and Sirt1 activity in wistar rats. PLOS ONE 6, e19194 (2011).10.1371/journal.pone.0019194pmid:21541336 doi:10.1371/journal.pone.0019194 15) J. Yoshino, et al. Nicotinamide mononucleotide, a key NAD+ intermediate, treats the pathophysiology of diet- and age-induced diabetes in mice. Cell Metab. 14, 528–536 (2011).10.1016/j.cmet.2011.08.014pmid:21982712 doi:10.1016/j.cmet.2011.08.014 16) H. Massudi, et al. Age-associated changes in oxidative stress and NAD+ metabolism in human tissue. PLOS ONE 7, e42357 (2012).10.1371/journal.pone.0042357pmid:22848760 doi:10.1371/journal.pone.0042357 17) Imai SI, Guarente L. NAD and sirtuins in aging and disease. Trends Cell Biol. 2014 Aug;24(8):464-71. 18) Sebastián C , Satterstrom FK,Haigis MC, Mostoslavsky R. From sirtuin biology to human diseases: an update. J Biol Chem. 2012 Dec 14;287(51):42444-52. 19) Min SW, Sohn PD, Cho SH, Swanson RA, Gan L. Sirtuins in neurodegenerative diseases: an update on potential mechanisms. Front Aging Neurosci. 2013 Sep 25;5:53.