New year, new you: The best foods and supplements to increase lifespan
Key Takeaways
It’s a new year and a great time to assess health goals for 2025. Increasing longevity is a popular goal for some. But are supplements the answer?
Here are the top foods and supplements that promote health aging and improve overall health.
Can supplements increase longevity?
According to Molly Rapozo, MS, RDN, senior nutrition and health educator at the Pacific Neuroscience Institute, Providence Saint John’s Health Center, in Santa Monica, CA, research certainly suggests dietary supplements can promote healthy aging and even increase lifespan.[]
Even so, she tells MDLinx, “increasing longevity with supplements is not well-established and requires further research.”
“There are a few supplements that most people may benefit from by addressing common deficiencies and supporting critical functions that decline as we age,” Rapozo says.
Supplements for health aging
Vitamin D
Omega-3 fatty acids (particularly DHA and EPA)
Multivitamins containing B6, B12, folic acid, vitamin E, zinc, selenium, and coenzyme Q10
For your skin
Many turn to collagen supplements to promote youthful appearance of the skin. Rapozo says this may have merit but can also be gained from certain foods.
“Studies show [that] hydrolyzed collagen supplements reduce the signs of skin aging, such as improved hydration, elasticity, and less wrinkles. Alternatively, you can benefit from eating collagen-rich foods like bone broth, fish, and chicken,” she says. “In addition, you can help your body produce more collagen with food sources of vitamin C, zinc, and copper.”
Foods for healthy, glowing skin
Papaya
Citrus fruits
Tomatoes
Leafy greens
Broccoli and cauliflower
Shellfish
Nuts
Whole grains
For your brain
Rapozo says the scientific literature supports supplementation for preserving cognitive health.[] “While these supplements show promise, more rigorous research is needed to establish definitive recommendations,” Rapozo clarifies.
Supplements to boost cognition and preserve brain health
Vitamins like, A, B, C, D, E, and K, along with choline.
Minerals including magnesium, selenium, copper, iron, zinc, potassium, and calcium.
Antioxidants like beta-carotene, lutein, lycopene, coenzyme Q10, polyphenols, curcumin (turmeric), and acetyl-l-carnitine, along with omega-3 polyunsaturated fatty acids.
For your bones
Calcium becomes increasingly important as we age—especially for women. Men over 50 need 1,000 mg of calcium per day, which increases to 1,200 mg per day by age 70 (the same amount required for women 50 and older).[]
However, Rapozo says, “the risks associated with calcium supplementation, particularly [related] to cardiovascular health, should be carefully considered. A calcium supplement should not be used to meet more than 50% of someone’s needs." Vitamin D, vitamin K2, and magnesium may also be important for bone health, Rapozo says.
Calcium-rich foods for bone health
Tinned fish (softened bones included)
Calcium-processed tofu
Yogurt
White beans
Bok choy
Oranges
Kale
Broccoli
For your eyes
Age-related macular degeneration (AMD) is the leading cause of vision loss and blindness among Americans aged 65 and older.[] A formulation of supplements can be beneficial in slowing down vision loss among people experiencing AMD.[]
Supplements for eye health
Vitamins C and E
Beta-carotene
Zinc
Copper
Choosing the right supplement
While certain supplements are likely to benefit most people, Rapozo says that supplements should be selected on an individual basis. “Ideally, supplements should be tailored to you by reviewing data such as recent blood values and genetics.”
For example, she says, “your genetic makeup can tell us how easily, or poorly, your body absorbs vitamin D. This information is helpful in determining whether you need a supplement—and at what dose,” she says.
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