How do you live to be 100 years old? What nutritional supplements are necessary for healthy aging? The answers in this report…
The secret to living 100 years is the following:
- Exercising regularly, as movement increases your chances of living a long life. Try to move daily. Go to the gym 3 days a week.
- Practice yoga and stretching.
- Maintain a positive spirit and act in a cheerful spirit, as fun relieves stress and improves overall health.
- Openness to new experiences.
- Maintain strong social relationships.
Nutritional supplements
The basics of health are all the boring things that are hard to do consistently: diet, lifestyle, sleep, and stress management, says Dr. Gina Macciucci, author of Anti-Aging: The Transforming Science of Immune Health.
But she believes nutritional supplements can support and improve our overall health, once these four pillars are firmly established, she told The Telegraph.
Dr. Macciucci recommends the following supplements for healthy aging:
Vitamin D3 and Vitamin K2 for immunity and protection against weakness
“In the winter, I take vitamin D3 and vitamin K2,” says Dr. Macciucci. Vitamin D supports our bones, teeth and immune health, and Vitamin D3 is the form the body naturally produces when exposed to sunlight. It is available in the form of tablets, drops and sprays, and is often taken with vitamin K2.
“Vitamin K2 helps absorb Vitamin D3 into the bones and teeth,” she explains. Together, they can strengthen bones, reduce the risk of frailty, and support the immune system.
“We can greatly boost our immune system during the winter by simply taking vitamin D, which is an inexpensive supplement,” she says.
Magnesium for muscle support and sleep
The body needs magnesium to convert the food we need into energy, and to support muscle, nerve and bone function. It has also been shown to play a role in sleep, with healthy levels linked to better sleep quality, longer sleep duration, and lower levels of fatigue.
While green leafy vegetables, legumes, whole grains, nuts and seeds all contain magnesium, dietary surveys indicate that most people do not get enough of it.
“Research shows that magnesium levels in our soils are much lower than they were 50 years ago,” says Dr. Macciochi. “So, even with a good diet, most of us don’t get the necessary amount of magnesium. Additionally, modern-day stresses deplete our magnesium reserves, making it more likely that we will be deficient.”
Magnesium is available in different forms. There is magnesium citrate (magnesium mixed with citric acid), magnesium glycinate (composed of magnesium and glycine), and magnesium oxide (magnesium with salt and oxygen).
Omega 3 and 7 for brain and heart health
Omega-3 is a family of fats found in nuts, seeds and fish, and has been shown to support heart and brain health, as well as reduce inflammation and slow biological aging.
“Most people in the UK don’t get the right amount of omega-3 in their diet, so taking an omega-3 supplement is worth it,” says Dr Macchiocchi.
While our bodies produce this fatty acid, its amount decreases with age. “Omega 7 is very beneficial for the skin and mucous membranes in our bodies, so it can be very beneficial for aging.”
Creatine and taurine for energy and improving athletic performance
Creatine and taurine, which are popular among gym-goers, are a “power duo” that everyone can benefit from in midlife, says Dr. Macciucci. She adds: “Energy is a chronic health problem. Everyone wants more.”
Creatine replenishes phosphocreatine, which increases the energy available to our cells. She adds: “We are aware of the benefits of creatine for athletes and their performance because muscles are highly energy-consuming cells, but the brain, immune system, and many other parts of the body also use creatine.”
As for taurine, it is an antioxidant and amino acid found in shellfish and meat, but we need more of it as we age. “It helps boost cell energy,” explains Dr. Macchiocchi. “And with creatine, they make a great duo.”
She believes this mixture, which she buys in powder form and mixes with yogurt for breakfast, has given her more energy to exercise and accelerated her post-workout recovery.
Collagen to maintain muscles, bones and joints
“Collagen is known for improving women’s skin health, but it actually helps with things like exercise recovery and injury reduction because it’s the protein that makes up most of our bodies,” says Dr. Macciucci.
Collagen production declines with age, and while supplements cannot stop this, they aim to make this decline gradual. Theoretically, this maintains the elasticity of the skin, joints, and all other parts of the body that rely on collagen for a longer period. “It’s not just about our appearance and skin, but I’ve found that its effects on the entire body are very profound,” she says.
Dr. Macciucci takes collagen powder and adds it to yogurt for breakfast instead of using liquids, because the latter contains chemical additives such as potassium sorbet to prevent the growth of mold and bacteria.
Probiotics and postbiotics to protect the gut barrier
“New research is emerging about the importance of the gut barrier to overall health as we age,” says Dr. Macciucci. “It is very delicate—just one cell thick—and its job is to create a barrier between what’s in the gut and what’s inside the body.”
“The gut barrier is severely affected in our modern lives. Low-fiber diets, microplastics, pesticides, and additives in ultra-processed foods exacerbate this enormous inflammatory burden,” she adds.
Dr. Macciucci takes probiotics (a type of fiber) and postbiotics (dead microbes), which are thought to help repair the gut barrier and reduce inflammation.
“Taking care of your gut barrier can also change things like the fit of your clothes (because it reduces bloating), the regularity of your bowel movements, and give you more energy,” she adds. You also use powders that you mix with soups or stews for lunch or dinner.
Ergothioneine for brain support and longevity
“Ergothioneine is an antioxidant that protects us from oxidative stress,” says Dr. Macciochi. The body cannot produce ergothioneine, and although mushrooms and animal entrails are sources, our diets do not contain much of it.
Coenzyme Q10 improves heart health
“There are many life-extension supplements currently available, and while I’m not convinced by most of them, coenzyme Q10 seems to be helpful,” says Dr. Macchiocchi.
Coenzyme Q10 (CoQ10) is an antioxidant found naturally throughout the body. Its role is to combat free radicals, which are molecules that damage cells, affect DNA, and contribute to aging.
In particular, patients taking statins are expected to benefit, as the drug lowers coenzyme Q10 levels. Research also indicates that it can reduce the risk of heart attacks and strokes in heart failure patients by half.