Aging is a natural process, but many people seek ways to maintain their health, energy, and cognitive function as they grow older. While diet and exercise play crucial roles, certain supplements for longevity can provide additional support.
Dr. Eric Verdin, president of the Buck Institute for Research on Aging, has dedicated years to studying how people can age in a healthier way. In a recent interview with Business Insider, he highlighted four essential supplements that can help individuals maintain muscle strength, cognitive function, and overall vitality as they age.
1. Vitamin D: The Key to Strong Bones and Immunity
Why Is Vitamin D Important?
Vitamin D plays a crucial role in:
- Bone health by helping the body absorb calcium and phosphorus
- Immune function, reducing the risk of infections and chronic diseases
- Muscle function, lowering the risk of falls and fractures in older adults
According to the Cleveland Clinic, nearly 35% of adults in the U.S. have vitamin D deficiency. Since most vitamin D comes from sunlight exposure, many people, especially those in colder climates or who spend most of their time indoors, may not get enough.
Should You Take a Vitamin D Supplement?
Dr. Verdin suggests that most people should consider vitamin D supplementation, as it is affordable, safe, and essential for aging well. He emphasizes that adequate vitamin D levels are linked to reduced risks of osteoporosis, cardiovascular diseases, and certain cancers.
Sources of Vitamin D:
- Sunlight exposure
- Fatty fish (salmon, mackerel)
- Fortified dairy products
- Vitamin D supplements (recommended daily intake: 800-1000 IU for adults)
2. Vitamin B12: Essential for Energy and Brain Health
Why Is Vitamin B12 Crucial?
Vitamin B12 is vital for:
- Red blood cell formation
- Nervous system health
- Cognitive function and memory
Many older adults and vegetarians may struggle to get enough B12 from diet alone, as it is primarily found in animal-based foods. A B12 deficiency can lead to:
- Fatigue and weakness
- Nerve damage and tingling sensations
- Memory loss and cognitive decline
Who Needs a B12 Supplement?
Dr. Verdin highlights that B12 supplementation is particularly beneficial for:
- Adults over 50, as absorption decreases with age
- Vegetarians and vegans, due to limited dietary sources
- People with digestive issues like gastritis or Crohn’s disease
Best Sources of B12:
- Meat (beef, poultry)
- Fish (salmon, tuna)
- Eggs and dairy
- B12 supplements (recommended intake: 2.4 mcg per day)
3. Omega-3 Fatty Acids: Brain and Heart Protection
Why Are Omega-3s Important?
Omega-3 fatty acids, found in fish oil, have been widely studied for their benefits in:
- Reducing inflammation
- Lowering blood pressure and cholesterol
- Protecting brain health and reducing the risk of dementia
According to Harvard’s School of Public Health, omega-3s play a crucial role in maintaining heart health by:
- Regulating blood pressure
- Reducing triglycerides
- Improving cognitive function and reducing the risk of Alzheimer’s disease
Who Should Take Omega-3 Supplements?
Dr. Verdin personally takes omega-3 supplements daily, emphasizing that they help keep the heart and brain in top condition.
Best Sources of Omega-3:
- Fatty fish (salmon, sardines, mackerel)
- Flaxseeds and chia seeds
- Walnuts
- Fish oil or algae-based omega-3 supplements (1,000–2,000 mg per day)
4. Creatine: Not Just for Athletes, But for Aging Well
What Is Creatine and Why Is It Important?
Creatine is a natural compound that helps provide energy to muscles and the brain. While often associated with bodybuilders, new research suggests that creatine is beneficial for older adults by:
- Preserving muscle mass
- Enhancing brain function and memory
- Supporting energy production and physical performance
Should You Take a Creatine Supplement?
Dr. Verdin emphasizes that creatine supplementation can be useful beyond sports performance, especially for individuals looking to prevent age-related muscle loss (sarcopenia).
Best Sources of Creatine:
- Red meat and fish
- Creatine monohydrate supplements (3-5g per day for maintenance)
Final Thoughts: Should You Take Supplements for Healthy Aging?
While a well-balanced diet is key, Dr. Verdin believes these four supplements—vitamin D, B12, omega-3, and creatine—can significantly support aging and overall well-being.
Key Takeaways:
- Vitamin D supports bones, immunity, and muscle strength
- Vitamin B12 is essential for energy and cognitive health
- Omega-3s protect the heart and brain from inflammation
- Creatine helps maintain muscle mass and mental clarity
Before starting any supplementation, it is best to consult with a healthcare provider to determine individual needs.
