My Top 5 Supplements For Longevity That Actually Work

When it comes to living longer and healthier, supplements aren’t the magic bullet many believe they are. In fact, they’re not even step one. The foundation of longevity lies in getting the basics right: regular exercise, a nutrient-dense diet, quality sleep, and effective recovery practices. Without these pillars in place, supplements are like putting a fancy roof on a crumbling house.

That said, once you’ve mastered the essentials, supplements can provide the extra edge you’re looking for. Below are my top five recommendations for longevity, the last one is quite underlooked in my opinion.

1. Creatine

Creatine is not just for gym-goers; it’s one of the most researched and safest supplements available. Traditionally known for its ability to enhance energy production and improve performance during high-intensity activities, recent studies suggest it also offers brain health benefits. These include potential improvements in memory, cognitive function, and protection against neurodegenerative diseases as we age. Its dual benefits for both physical and mental performance make it a longevity powerhouse. When choosing the form, opt for Creatine Monohydrate. It's the most researched and effective form, and surprisingly also the most cost-effective. Regarding dosage, 3-5g a day will do for most people depending on gender, weight and height.

2. Multivitamin

In today’s hyper-connected world, we face more “micro stressors” than ever before. Emails, text messages, electromagnetic fields (EMF), and even exposure to pollution can all deplete our nutrient reserves over time. A high-quality multivitamin ensures your body gets the essential micronutrients it needs to combat these stressors and maintain optimal function. Think of it as nutritional insurance for modern living.

3. Magnesium

Magnesium is a crucial mineral involved in over 300 biochemical processes in the body, yet many people are deficient. The form of magnesium you take matters, and personal needs can vary, but two of the most universally beneficial types are:

• Magnesium (Bis)Glycinate: Excellent for improving sleep quality and reducing stress & anxiety.
• Magnesium Malate: Great for boosting energy and supporting muscle function.

Magnesium also plays a role in reducing muscle cramps, supporting bone health, maintaining healthy blood pressure, and improving insulin sensitivity. Whether you’re looking to enhance recovery, improve sleep, or reduce stress, magnesium is a versatile addition to your longevity toolkit.

4. Omega-3 (EPA)

Omega-3 fatty acids, particularly in the form of EPA (eicosapentaenoic acid), are essential for combating inflammation and maintaining heart and brain health. In today’s diet, many people consume too much omega-6 from processed foods, which can lead to an imbalance and promote chronic inflammation. Supplementing with 1-2 grams of EPA daily helps restore balance, reducing the risk of heart disease, supporting cognitive function, and improving joint health. Omega-3s are a cornerstone of any longevity-focused supplement regimen.

5. Probiotics

A healthy gut is essential for overall health and longevity. If you don’t regularly consume fermented foods like yogurt, kimchi, or sauerkraut, or if you experience digestive issues, a high-quality probiotic supplement can help. Probiotics support a balanced gut microbiome, which plays a key role in digestion, immune function, and even mental health.

Disclaimer: For exact dosage and supplement protocols always consult with a health & fitness professional. If you have specific medical conditions, always consult your doctor before taking any new supplements.

Ready to Optimize Your Longevity?

Supplements can enhance your health journey, but they’re most effective when paired with strong foundational habits. If you’re ready to build a personalized longevity plan, message me “Longevity” for a free diagnostic call or book a consultation here: https://calendly.com/executivehealthcoaching/health-audit.