5 Supplements You Should Take for Longevity, According to Dietitians

Aging is a natural part of life. However, how we age can look very different depending on how we care for ourselves along the way. After all, healthy aging isn’t just about adding more years to your life. It’s about making those years vibrant, active and fulfilling.

“Healthy aging is the process of maintaining optimal physical, mental and social health and well-being as you age,” says Melissa Mitri, M.S., RD, a registered dietitian and owner of Melissa Mitri Nutrition. “It not only relates to living a longer life, but enjoying a higher quality of life where you are able to remain active, cognitively strong and continue to do the things you love.”

One important piece of the healthy-aging puzzle is ensuring your body gets the nutrients it needs to stay strong and resilient. While a balanced diet is the foundation, many dietitians agree that the right supplements can play a key role in supporting longevity and overall well-being. Here are their top picks.

1. Urolithin A

One exciting supplement gaining attention in the world of healthy aging is urolithin A. This compound is naturally produced by certain gut bacteria when we consume foods like pomegranates, strawberries, almonds and walnuts. However, not everyone’s body produces it efficiently.

“Urolithin A may support longevity through its role in enhancing mitochondrial function, the powerhouses of our cells that support energy and health at the cellular level,” says Mitri. “Keeping our mitochondria in optimal shape can promote healthy aging by supporting our cells’ natural detoxification process, enabling the body to rid itself of damaged cells that can accelerate aging.”

Urolithin A may also help protect against age-related muscle loss. For instance, one study found that middle-aged adults who took 500 to 1,000 milligrams of urolithin A daily for four months experienced a 10% increase in hamstring strength (or more, in some cases). As promising as this is, research on urolithin A is relatively new. So, more study is needed before we can say if it’s really an anti-aging game-changer.

2. Coenzyme Q10

Coenzyme Q10 (or CoQ10) is an antioxidant that plays a vital role in supporting healthy aging. How so? “CoQ10 plays a key role in mitochondrial function,” says Melissa Groves Azzaro, RDN, LD, a registered dietitian and founder of The Hormone Dietitian. “We produce this antioxidant in our bodies, but production declines as we age.” In fact, research has found that our body’s production of CoQ10 starts to slow down as early as age 20. On the upside, supporting our mitochondria with antioxidants like CoQ10 may help ensure steady energy levels as we age, says Azzaro.

3. Magnesium Glycinate

Magnesium glycinate is a supplement that combines the element magnesium with the amino acid glycine. This combination is believed to make its magnesium more easily absorbed by the body. In addition to supporting energy levels and keeping inflammation in check, magnesium may promote better sleep, something that lots of us struggle with as we age. Sounder sleep doesn’t just make you feel rested. It’s also crucial for cellular repair.

How does magnesium help you get more shut-eye? “Magnesium helps regulate the production of melatonin, the hormone that controls your sleep-wake cycle,” says Jamie Lee McIntyre, M.S., RDN, a Florida-based registered dietitian and nutrition communications consultant. Encouraging as this is, there aren’t any studies yet that actually prove that magnesium glycinate will help you sleep better. However, plenty of people swear by it. So, if getting your beauty rest helps you look younger, it might be worth a try.

4. Omega-3 Fatty Acids

“Omega-3s, particularly DHA and EPA, play a vital role in brain and heart health,” says Mascha Davis, M.P.H., RDN, a registered dietitian and author of Eat Your Vitamins. “They reduce inflammation, improve cardiovascular function, and may even protect against cognitive decline, making them a great option for supporting healthy aging.”

These hard-to-get fats are found in large quantities in fatty fish like salmon, mackerel, anchovies, sardines and herring. However, few of us eat enough fish to provide enough of these healthy fats. Enter supplements. One promising study found that volunteers who took a daily supplement containing either 1.25 grams or 2.5 grams of omega-3 fatty acids for four months were less prone to measures of aging, such as inflammation and stress, than those who took a placebo.

5. Vitamin D

“Vitamin D is crucial for maintaining bone health and preventing osteoporosis, especially as we age,” says Davis. It also keeps your immune and nervous systems strong and healthy.

Research reveals that this vitamin also supports brain health by protecting brain cells from oxidative stress, potentially reducing the risk of cognitive decline as we age. Considering that many people don’t get enough sunlight or consume sufficient vitamin D–rich foods, taking a supplement can be an easy and effective way to ensure your body gets enough to stay healthy and youthful.

Other Strategies for Healthy Aging 

• Eat a Balanced Diet. Eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins and healthy fats, provides your body with nutrients that support graceful aging. Also, don’t forget to stay hydrated. Your skin will thank you! 
• Stay Active. Regular physical activity, such as walking, swimming or yoga, keeps your muscles strong and joints flexible and boosts energy levels. Exercise also promotes mental well-being by reducing stress and improving mood.
• Prioritize Sleep. Quality sleep is crucial for the body to recharge and repair itself. Aim for seven to nine hours of restful sleep each night to maintain your physical and cognitive health. 
• Foster Social Connections. Having a strong support system promotes emotional well-being and reduces feelings of isolation. Keep in touch with friends and family or join new social groups to keep your mind active and engaged. 
• Practice Stress Management. Chronic stress can negatively impact both mental and physical health, so taking time to relax is essential. Mindfulness practices, such as meditation or deep breathing, are great ways to reduce stress. 

The Bottom Line

Aging is an inevitable part of life. But with the right mindset and habits, it can be a fulfilling and empowering experience. “While some factors may be out of our control when it comes to aging, eating a nutrient-dense, high-antioxidant diet and engaging in weight-bearing exercise to protect muscles and bones may help keep us stay healthy and active as we age,” says Azzaro.

If you could use a little extra help, supplements like urolithin A, CoQ10, magnesium glycinate, omega-3 fatty acids and vitamin D may offer additional support. However, these are only one piece of the anti-aging puzzle and are not a magic bullet. If you choose to use these—or any supplements—consult your health care provider to make sure they are a good fit for your unique health needs.