Foods and supplements scientifically linked to longer life - what, why and suggested doses

Foods and supplements scientifically linked to longer life - what, why and suggested doses 

In this article we investigate a number of compounds that have demonstrated positive impacts on human longevity and discuss how it is possible to access them through your diet, and where it may be worthwhile to take them in supplement form. 

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Recent advances in longevity research have unearthed many compounds that appear to significantly enhance human health and delay aging. Most occur naturally in plants, animals, and other organisms, so can be accessed through your diet. In some cases, however, these important compounds  are present at such low concentrations in nature that it is almost impossible to actually consume sufficient quantities to access the benefits they offer. In this case, supplements can offer an effective alternative.

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Food sources

• Spermidine: Daily dose 750mg wheat germ Linked to significant extension of  healthy lifespan in animals, a 2018 study found that older adults who ate a spermidine-rich diet showed a significantly lower risk of mortality ^[1]. It can be taken as a supplement, however you can also achieve a sufficient dose with around 750mg of wheat germ. Wheat germ is a type of cereal grain that can be eaten raw (often with cereal or yoghurt) or cooked and used as an ingredient in muffins, casseroles, or pancakes. Spermidine is also found in soybeans - around 200–250g is required for an effective dose.‍

• Omega-3: Fish oil/Flaxseeds/Chia A 2021 study found that higher levels of circulating omega-3 in older adults was associated with an almost 5-year increase in healthy lifespan ^[2]. Oily fish such as mackerel and salmon, as well as flaxseed and chia seeds, are rich in omega-3 acids, making it relatively easy to take in sufficient amounts through your diet. Just 100g of mackerel contains 4.5g of omega-3 acids and an average sardine contains 2g, both well over the 1–1.5g contained in daily supplements. ‍
• Vitamin K2: Egg yolk/Chicken/Cheese Vitamin K2 has widespread health benefits, including reduced inflammation and risk of cardiovascular disease, and people with a higher dietary intake have been shown to have a significantly reduced risk of premature mortality ^[3]. It is found in high concentrations in egg yolk, chicken, and cheese. An egg yolk produced by a grass-fed chicken can contain nearly 35μg of vitamin K2 - close to the daily 45μg amount that was found to reduce the lifetime risk of bone fracture (when combined vitamin D3 and calcium supplements) ^[4] and not far off the 120μg found in most supplements.‍
• Sulforaphane: Daily dose 25g Cruciferous Vegetable Sprouts Sulforaphane has been linked with strong anti-cancer and anti-aging activity. It’s found in nearly all cruciferous vegetables, especially broccoli, brussels sprouts, kale, and spinach. The levels decrease as the food is cooked, so eating these foods raw is best but lightly steaming is okay. In general 25g of broccoli sprouts eaten raw has about the same amount of sulforaphane as most supplements. 

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Supplement sources

Let’s look at some compounds that may need to be taken as supplements and how they have been linked to a longer, healthier lifespan.

• Resveratrol 1 gram/day: Resveratrol has been shown to have a hugely significant impact on longevity. It activates sirtuins (the powerful anti-aging enzymes we spoke about in our previous blog) and is found in high concentrations in berries and, most famously, red wine. But while the idea of knocking back glasses of wine for the health benefits might be appealing to some, in reality you would need to drink around 500L of red wine (or eat kilograms of berries) in order to get the 1g of resveratrol that research suggests is an effective amount. Clearly that won’t do your health much good, hence why some people opt to take resveratrol supplements.‍
• NMN 500mg-1gram/day: NMN is a precursor to NAD+, a molecule that provides energy in the body and is essential for sirtuin function, and research suggests that it plays a key role in aging. Cucumber, cabbage, and avocado contain NMN, but it is only present in tiny amounts (about 0.25 –1.8mg/100g) compared to the 1g/day that research suggests is required.‍
• Berberine 500mg-1g: Berberine has been extracted from roots and tree bark for use in Chinese and Ayurvedic medicine for thousands of years. It activates the AMPK pathway and is one of the oldest and most effective natural supplements we know. Research has shown that it extends the lifespan of mice ^[5] and effectively lowers blood glucose and improves insulin sensitivity in humans, suggesting it could be a powerful tool for longevity. It is not found in any foods, so can only be taken as a supplement.‍
• Fisetin 400-800mg: Fisetin is a sirtuin activator and a powerful senolytic, meaning it cleans away inactive cells that accumulate and cause disease as we age. Strawberries and apples contain the highest levels in the natural world, but to take in the daily dose of 100mg contained in most supplements (which is still much less than is used in some ongoing trials ^[6]) you’d need to eat around 15kg of strawberries - no mean feat‍
• Quercetin 400-800mg: Quercetin is another powerful senolytic that has received increasing attention as a compound for improving longevity. It is found in a surprisingly eclectic range of foods, including capers, red onions, and dark chocolate. Because of this variation, the average person tends to ingest a fair amount of quercetin daily (10–40mg), which could be increased through a targeted diet. But elevating it to the 500–1000mg/day dose used in the most promising human trials would require eating kilos more food, so supplements are likely to be the better option for those interested in taking it.‍
• Fucoidan: is a compound found in brown seaweeds that activates SIRT6, a sirtuin enzyme recently linked to significant improvements in longevity ^[7]. It has been suggested that consumption of seaweed in Japan may partly explain the increased life expectancy seen there, however it is hard to come by outside of Far East Asia so fucoidan supplements represent an effective alternative.
• ‍Phosphatidylcholine, TMG, hyaluronic acid, vitamin D3, and magnesium are other compounds that have been strongly associated with improvements in long-term health and lifespan but that are difficult to gain sufficient amounts of through your diet. Supplements are therefore the best alternative for these.

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Conclusion

The good news is that whether you prefer to take supplements or opt to adjust your diet, there are plenty of compounds available that research suggests can significantly benefit your health and lifespan. However, it can be challenging to figure out which foods & supplements to prioritize as part of your own personal diet & lifestyle goals. After interviewing hundreds of longevity enthusiasts, we found the biggest issue most people face is figuring out how to turn complex longevity science into a simple, personalized list of daily actions. ‍

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In response, we’ve been designing a 3-month program that:

• Begins with a 1 to 1 consultation with one of our longevity experts to discuss your unique goals, background, clinical context and budget
• Co-creates a personalized longevity plan based on your consultation detailing science-backed lifestyle & dietary adjustments 
• Supports you in sourcing & purchasing trusted dietary supplements if desired
• Continuous coaching from our longevity experts throughout the three months following your initial consultation via chat function

We’d love your feedback on whether a 3-month longevity program would be of interest to you & what you’d like included. If interested, please email to learn more: media@zest.science

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References

1. Kiechl, S., Pechlaner, R., Willeit, P. et al. Higher spermidine intake is linked to lower mortality: a prospective population-based study. Am J Clin Nutr 108(2), 371–380 (2018) Link
2. McBurney, M. I., Tintle, N. L., Vasan, R. S., Sala-Vila, A., & Harris, W. S. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. Am J Clin Nutr 114(4), 1447–1454 (2021) Link
3. Juanola-Falgarona, M., Salas-Salvadó, J., Martínez-González, M. Á. et al. Dietary intake of vitamin K is inversely associated with mortality risk. J Nutr 144(5), 743–750 (2014) Link
4. Gajic-Veljanoski, O., Bayoumi, A. M., Tomlinson, G., Khan, K., & Cheung, A. M. Vitamin K supplementation for the primary prevention of osteoporotic fractures: is it cost-effective and is future research warranted? Osteoporos Int 23(11), 2681–2692 (2012) Link
5. Dang, Y., An, Y., He, J. et al. Berberine ameliorates cellular senescence and extends the lifespan of mice via regulating p16 and cyclin protein expression. Aging cell 19(1), e13060 (2020) Link
6. National Library of Medicine (U.S.). (2018, February - ). AFFIRM: A Phase 2 Randomized, Placebo-Controlled Study of Alleviation by Fisetin of Frailty, Inflammation, and Related Measures in Older Women. Identifier NCT03430037 Link
7. Korotko, A., Seluanov, A., & Gorbunova, V. Sirtuin 6: linking longevity with genome and epigenome stability. Trends Cell Biol 31(12), 994–1006 (2021) Link

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