Can Supplements Really Help Me Live Longer And Healthier?

Pills, powders, gummies and liquid vitamins might have a place in our healthcare regimens, particularly as we age. But Toronto registered dietitian Nishta Saxena encourages people to focus instead on well-balanced meals and getting sufficient sleep and exercise. “Supplements are there to complement your diet where needed,” she says. “We shouldn’t rely on them to do the heavy lifting.”

If you are curious about starting a supplement, she suggests talking to your doctor or health practitioner about doing a blood panel to determine if you have any nutrient deficiencies. This information can help you decide what’s worth taking and what you might skip. Or, if you’re willing to throw caution to the wind with some low-risk and relatively inexpensive longevity boosters, here are a few of the most popular.

B vitamins

B vitamins are critical for helping the body process energy, for red blood cell metabolism and for brain function. Research published in the American Journal of Nutrition found low vitamin B12 levels were associated with cognitive impairment, while other studies have linked vitamin B deficiencies to depression.

Food sources of B vitamins include legumes, seafood, and red meats. People who eat a primarily vegetarian diet are often at increased risk of a deficiency, but even meat-eaters are at risk of not getting enough B as they age, says Julia Liber, a registered dietitian in Montreal. “There’s a certain percentage of the Canadian population that malabsorb vitamin B12 from the food they eat, so in this case a supplement is recommended,” she says.

Collagen

Collagen is a key component in muscles, bones, skin and hair and the most abundant protein in your body. As you age, the production of collagen slows, leading to fine lines and wrinkles, as well as weaker joints and bones. Some research has shown that taking a collagen supplement can improve skin hydration and elasticity, as well as improve hair and nail growth. There are also studies suggesting that popping a daily dose can help to improve achy joints and boost muscle mass. Since there’s no test to reveal if your body could use a boost, and there are no formal recommendations, you’ll have to decide if you’d like to try taking a supplement and experiment to decide how much is right for you. (Research shows that anywhere from 2.5 to 15 grams daily is safe.) 

Whether you should spring for the $50 tub of powder or $10 jar of capsules can be confusing for consumers, says Saxena. Which type you opt for is mostly a matter of personal preference. (For the most part, there’s little research differentiating between the effectiveness of a liquid and a gummy, for example.) If the supplement has a natural product number (NPN) or a homeopathic medicine number (DIN-HM), you know it meets Health Canada’s standards for safety and quality. A seal from a recognized third-party testing body, like National Sanitation Foundation (NSF), found on the package or the company’s website, provides another layer of assurance. “My advice is to buy the best quality product you can for your budget,” says Saxena.

Vitamin D

The sunshine vitamin is produced when the sun’s rays interact with our skin. But many of us don’t get enough exposure to produce enough vitamin D, and our skin’s ability to make the vitamin decreases as we age. It’s essential as we get older, though, because it supports bone health and muscle function, both of which improve balance and reduce the likelihood of falling and sustaining a bone fracture. (Falls are the leading cause of injury-related hospital stays among older adults in Canada.) 

When it comes to getting enough vitamin D, dietary sources include fatty fish like salmon and rainbow trout, egg yolks and fortified foods, including many cereals, dairy products and plant-based drinks. In addition to loading up on D-rich foods, Health Canada recommends that all adults take a daily supplement of 400 IU daily. Osteoporosis Canada takes it a step further, recommending between 400 and 1,000 IU daily for most adults, and bumping that up to 800 to 2,000 IU a day for those over 50.

Lutein

Your eyes require a range of nutrients but lutein, often called the “eye vitamin,” is considered key to long-term ocular health. This carotenoid is thought to help filter light, protect your eyes from sun damage and prevent macular degeneration, a progressive eye disease that affects central vision, which is responsible for everything from reading to recognizing faces. Studies have shown that supplementing with lutein can prevent or delay macular degeneration, the leading cause of blindness for adults over the age of 50. Taking a supplement containing up to 20 mg daily is reported to be safe and there are no known interactions or side effects.

Magnesium

Magnesium plays a role in hundreds of chemical reactions in the body, helping convert food into energy, regulate the nervous system and repair DNA. Research shows that adults in midlife and beyond who are deficient in magnesium are more likely to struggle with type 2 diabetes and obesity, and are at higher risk of bone fractures. According to Health Canada, women require 250 mg of magnesium per day. 

Although the mineral is found in many common foods, from leafy greens to whole grains, some adults may not be getting enough. Some research shows this could be attributed to a reduction in naturally occurring magnesium in our foods, due to changes in soil as a result of climate change, as well as food processing.

If you’re considering supplementing with magnesium, be sure to consult with your doctor or pharmacist because it can interfere with some prescription drugs. “In general, when you’re taking any new supplement, it’s important to know that it can interact with certain medications as well as other supplements,” says Liber. 

Omega-3 fatty acids

Omega-3 fatty acids—EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid)—have been shown to lower inflammation, protecting heart and eye health and helping to prevent neurological disorders. Some studies also show the acids have a protective effect against sun damage, which ages our skin. And when it comes to preserving our emotional health, research from Ohio State University found that midlife participants taking 2.5 grams of omega-3s daily produced less cortisol when under stress.

Good sources of omega-3 fatty acids include fatty fish, walnuts and chia seeds. If you and your doctor decide that an omega-3 supplement is right for you, opt for a fish oil because it is more easily absorbed by the body, says Liber. “For my non-vegetarian clients, I recommend the fish oil because it contains two of the three fatty acids,” she says. 

Taurine

Taurine is an amino acid that your body produces naturally (and you’ll probably find it in a lot of energy drinks). It supports nerve growth as well as heart and brain functions. Research published in the journal Science found that daily supplements increased the lifespan of mice by at least 10 percent. They also showed improved memory, younger-looking immune systems, better bone density and increased energy. Taurine has not been tested in humans, so our experts don’t recommend it yet, but it’s a longevity supplement to watch.

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