At approximately 39 billion dollars, the global market for dietary supplements is worth. So big that it has 5.3 billion views on one of the most popular social media apps: Tiktok. One of the key issues they promise to address is longevity, the human need for a long, healthy life. So every year hundreds of such preparations are launched and released, whether natural or not, which unfortunately most of the time do not live up to the claims on their label. The reasons for this can vary: from the ability of our body to absorb nutrients, from the actual ability of the preparations to provide them to us and improve our health, and from factors such as the time we consume them and the general state of health us. However, there are some supplements that are scientifically proven to help:
1. Vitamin D
The supplement is favored by a long list of aging and longevity experts, including immunologist Anthony Fauci and bioconservator Bryan Johnson. This is because vitamin D is essential for our bone density, as it helps our body absorb calcium, one of the main building blocks for strong bones. Along with calcium, vitamin D protects us from developing osteoporosis, a disease that thins and weakens bones and makes them more likely to break, according to research from the National Institutes of Health. Because we absorb most of our vitamin D from the sun, many people who don’t get a lot of sun exposure because of winter or where they live choose to supplement their vitamin D intake. However, in addition to supplements, a high-fat diet fish, such as salmon, as well as enriched milk and egg yolks, is also helpful against potential deficiencies.
2. Magnesium
With 1.3 billion views on Tiktok, magnesium and its supplements have certainly become quite popular. But not by chance, since it seems to be ideal for maintaining muscle, bone, nerve, blood pressure and cellular health. Conversely, in cases where we do not get enough magnesium in our diet for a long time, we may be at a higher risk of developing health problems such as heart attack, stroke, diabetes or osteoporosis. Magnesium is essentially a type of mineral, which plays an important role in the transmission of signals between our brain and body. It acts as a guardian of N-methyl-D-aspartate (NMDA) receptors, which are found in our nerve cells and help with brain development, memory and learning (3Trusted Source). More specifically, in healthy adults, magnesium sits inside NMDA receptors, preventing them from being activated by weak signals that might excite our nerve cells for no reason. This kind of overstimulation can kill nerve cells and cause brain damage. In addition to magnesium supplements, the substance can be found in pumpkin seeds, cooked spinach, almonds, cashews, tofu, salmon, dark chocolate and black beans.
3. Fisetin
This substance is a chemical compound found in strawberries, prickly pears, onions and apples and is a great fighter against inflammation, removing old, toxic cells that accumulate as we age. Research from the Department of Dermatology, University of Wisconsin, has shown that it has neurotrophic, anti-carcinogenic, anti-inflammatory and other health beneficial effects. More specifically, it acts as an antioxidant, increases GSH – a tripeptide found in most tissues, especially the liver and plays an extremely important role in protecting hepatocytes, erythrocytes and other cells from toxic damage -, maintains mitochondrial function in the presence of oxidative stress, has an anti-inflammatory effect against microglial cells and inhibits 5-lipoxygenase activity. These properties cause a reduction in age-related decline in brain function.
4. Fish oil
“Is fish oil healthy?” WebMD asks in an article, and the answer lies in its multiple beneficial properties. Fish oil supplements with 200 million views on Tiktok seem to be convincing the public about the good they do to the body. Fish oil actually lowers triglyceride levels and the chance of heart attack or stroke. It provides plenty of omega-3 fatty acids that help improve cholesterol, and there is evidence that it is also good for preventing and improving the swelling and pain caused by arthritis through some of its anti-inflammatory properties.
Also, some early studies led researchers to believe that omega-3 supplements could help brain function in people with Alzheimer’s disease and prevent dementia in healthy seniors. But further investigations have so far shown no such thing. A systematic review found that for older adults with mild cognitive impairment, omega-3s may help some aspects of cognitive function, such as attention, immediate recall, and processing speed, but these results need to be confirmed with more trials. Regarding supplements, both the FDA and the European Food Safety Authority say that omega-3 (EPA and DHA) supplements of up to 5 grams per day appear safe. However, some of the side effects include nausea, headaches, diarrhea, and stomach pains. However, fish oil can also be found in fish rich in omega-3, walnuts and many nuts.
5. NAD+ boosters such as NR
Nicotinamide adenine dinucleotide (NAD+) is a key enzyme that our body uses to create energy. It can help maintain tissue health, maintain DNA repair, and improve immune function and metabolism. These cellular processes and functions are critical for maintaining tissue homeostasis, metabolism, and healthy aging. NR, or nicotinamide ribosite, is a precursor that can help us produce more NAD+ and has become a popular anti-aging supplement, with multiple studies showing that it aids in healthy aging. However, more NR studies targeting NAD+ deficient populations are needed to know for sure what benefits the supplement might provide and who could use it the most.
