Supplements
%2520(1).jpeg)
Supplements - are they worth the hype?
With all the misinformation and conflicting sources out there, it’s easy to be intimidated by the supplement space. Are supplements worth the hype, or is it better to just focus on other aspects of health such as lifestyle and diet?
The truth is that while some supplements are unlikely to have much of an impact, there are others that have been rigorously tested and which can have real, tangible benefits for your health and longevity. In this blog, we’ll take a look at some examples from both categories.
Supplements that aren’t worth the hype
New supplements can often show incredible promise in early experiments, generating a lot of excitement (and exaggeration) in the media and online. But in many cases, such as the examples below, follow-up experiments fail to demonstrate any meaningful benefits.
Resveratrol
Resveratrol garnered a lot of attention over the last few decades as a ‘miracle’ longevity molecule after researchers demonstrated incredible lifespan extension effects in yeast, nematode worms and mice [1]. However, new research, including several large human trials, failed to show a significant effect on human health or lifespan [2, 3].
One proposed explanation for these negative results is that resveratrol does not enter human cells effectively. It is extremely hydrophobic, meaning it doesn’t dissolve in water and therefore can’t be absorbed through the digestive tract very effectively. An alternative to resveratrol which has similar benefits is pterostilbene, a related molecule with very similar biochemical properties, but that is taken up 4x more effectively than resveratrol and therefore shows much more promise as a longevity supplement.
Co-enzyme Q10
Co-enzyme Q10 has long been touted as a powerful anti-aging compound, but the weight of evidence suggests that it does not effectively improve health or longevity. It has consistently failed to extend lifespan in numerous animal studies [4, 5], including the Interventions Testing Program, which is the gold standard of longevity compound experiments [6]. (There is even some evidence that lower levels of Q co-enzymes can increase lifespan [7].) While there have been some positive results in small human studies, these were mostly short term and looked at patients with specific diseases [8].
GABA
Gamma-aminobutyric acid (GABA) is a neurotransmitter in the brain that produces a calming effect when it is released by the body. For this reason, it has been proposed that taking GABA supplements could help with stress, anxiety and sleep. Some small studies have supported this idea but many others have found no significant effect, so on balance there is not enough evidence to suggest that taking GABA supplements is beneficial [9]. In addition, GABA cannot cross the blood-brain barrier, meaning that if it is taken orally it cannot enter the brain and produce downstream neurological effects.
New supplements which are changing the game
The below supplements have emerged in the last 5-10 years and therefore have less available research to support their benefits. Most of our knowledge comes from animal trials or small-scale studies in humans, but the exciting results of these indicate such game-changing potential that many people choose to take these supplements daily. They are available online in most countries but likely won’t be found at your local pharmacy.
NMN
Nicotinamide mononucleotide (NMN) is one of the most popular and promising longevity supplements. When it enters your cells it is converted to NAD, which is a key component of a pathway cells use to generate energy. NAD levels decline as we age, but this can be reversed by taking NMN supplements.
NAD and NMN have been found to halt age-related decline, activate powerful cellular repair mechanisms and extend lifespan in mice [10, 11, 12]. So far, human studies have proven that taking NMN increases NAD levels in the body, meaning the compound is readily absorbed and made available for use by cells, and that NMN supplementation increases energy levels and improves mood, sleep and physical functionality [13, 14]. As for its impact on lifespan, we will have to wait and see what current and future trials discover, but many people consider the results so far promising enough to make NMN supplements worthwhile.
Fisetin
Fisetin is a plant compound found in strawberries, apples and onions. It is a powerful senolytic, meaning that it clears away inactive senescent cells which are old, non-functioning cells that accumulate and cause disease as we age [15]. Fisetin also activates sirtuin enzymes (particularly SIRT5) which are strongly linked to increased healthspan [16] and research suggests that it has distinct anti-cancer and anti-inflammatory properties [17]. Fisetin is still relatively new so we may need to wait several years before we fully understand its impact on aging, but its role within several key longevity pathways makes it a particularly interesting compound and a common feature of longevity supplement protocols.
Ca-AKG
Alpha-ketoglutarate (AKG) is another compound used by cells to produce energy. Levels of AKG in humans decrease with age which impairs the function of mitochondria (the organelles which produce energy for the cell). Taking Ca-AKG - in which AKG is bound to calcium to increase its potency and half-life - can reverse these effects. Studies in mice have shown that Ca-AKG improves healthspan and prevents disease [18], and in humans Ca-AKG supplements can significantly decrease epigenetic age, suggesting that they activate strong DNA repair mechanisms [19]. Further research is ongoing but the exciting work that’s already been done suggests Ca-AKG could be an excellent way to increase energy levels and extend lifespan.
Well-established supplements
Below are examples of supplements that have been tried and tested through decades of research and use, so there is strong evidence to support their benefits. They are safe and widely available, and while they aren’t necessarily cutting edge, they’re well known and popular for good reason.
Omega 3 fatty acids
There is a wealth of strong evidence to show that omega 3 fatty acids, particularly EPA and DHA, can contribute to a healthy heart and cardiovascular system and cause improvements in mood and cognitive function. Higher levels of omega 3 acids in circulating red blood cells are associated with an almost 5-year increase in lifespan [20] and taking omega 3 supplements significantly lowers blood pressure and protects against cardiovascular disease [21, 22].
Vitamins K2 and D3
Vitamin K2 can reduce inflammation and the risk of cardiovascular disease, and people with a higher dietary intake have a significantly lower risk of premature mortality [23]. Vitamin D3 benefits bone and muscle health, and low levels have been linked to an increased risk of cardiovascular disease and cancer [24, 25]. A large meta-analysis also found that vitamin D3 supplements decreased overall mortality (but vitamin D2 did not) [26].
Vitamins K2 and D3 work synergistically to help bones absorb calcium, so taking both together can amplify the positive effects [27]. For example, combined supplementation of vitamin K2, vitamin D3 and calcium has been found to reduce the lifetime risk of bone fracture [28].
Berberine
Berberine is a plant-derived compound that has been extracted from bark and used in Chinese and Ayurvedic medicine for centuries. It is used effectively in the treatment of Type 2 Diabetes [29] but studies have also shown that it can greatly improve glucose metabolism in healthy people, and helps reduce the risk of cardiovascular disease and lower inflammation [30, 31, 32]. Recent research has also shown that berberine activates the AMPK pathway and significantly extends the lifespan of mice [33]. Since it is not found in any foods, it needs to be taken as a supplement.
The new Zest app makes it easy to keep note of your supplement intake and track your progress towards your health longevity goals. You can also have high-quality, science-backed supplements delivered to your door through our new subscription service.
