10 Best Longevity Supplements According to Science

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This article first appeared on https://foodnurish.com/

If you are searching for the best longevity supplements, then you have come to the right place! This article provides information and details of the top 10 best longevity supplements, some of which have unique properties and some can be consumed without hesitation.

Continue reading below and learn about the best longevity supplements according to science.

Best Longevity Supplements

Melatonin: What You Need to Know

Melatonin ( N-acetyl-5-methoxytryptamine )is a hormone produced by the brain and specifically by the pituitary gland (epiphysis). It helps our body to know when it is time to sleep and when it is time to wake up.

The synthesis and secretion of melatonin in the brain are activated by darkness and inactivated by light (1). This indicates that the hormone is involved in the 24-hour rhythm of the human body and in the regulation of various bodily functions.

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The concentration of melatonin in the blood reaches its highest levels just before bedtime at night.

Melatonin plays a fundamental role as a biological clock in the human body. It has antioxidant properties (2) and strengthens our immune system, thus the immune system of our body. It increases the production of T-cell lymphocytes (white blood cells), which are key to the immune system’s defense capacity (3).

The decline in melatonin production in humans due to the fact that we are exposed to light even due to artificial illumination at night has been suggested as one of the causes of cancer increase. This theory is reinforced by research that has shown a significant increase in cancer incidents in overnight workers exposed to light for many hours (4).

There are melatonin pills that are sold without a prescription. There are two forms of melatonin used in these pills, natural melatonin, and synthetic melatonin.

Natural melatonin comes from animal brain epiphytes. This form is not recommended because it is likely to be infected with viruses (5).

The synthetic form does not involve such a risk. It is important before anyone gets melatonin pills to make research and get their doctor or pharmacist’s advice on what kind of melatonin they contain.

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Melatonin is also used to treat insomnia. It can also help against the disruption of the biological cycle that occurs when people travel in different time zones (jet lag). In addition to these two indications, there is scientific evidence that supports the idea that melatonin promotes health or fights diseases.

There have been scientific studies in mice that show that melatonin can slow down aging mechanisms and prolong life span (6).

It is possible that the antioxidant activity of melatonin may be responsible for some of its proposed therapeutic or preventive actions (7).

Rhodiola: The truth

Rhodiola (golden root) is a plant found in Siberia and the mountains of northern Europe. It is an amazing plant that can help you to improve your life significantly. Scientific research has shown the following beneficial properties apart from longevity:


It helps to better oxygenate the brain as well as muscle tissue, greatly enhancing energy levels (8).


Rhodiola helps the body adapt to stress and panic attacks, to chemical and environmental stress (9) enhances healthy sleep and acts as an antidepressant (10). It helps relieve stress and maintain blood sugar within a healthy range.

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Memory & Spiritual Strength

Rhodiola’s root has been shown by many studies to act as an adoptive. It supports fatigue and strengthens memory and mental strength. It is very useful in student’s homework and all kinds of intellectual work (cases such as fatigue in work performance, decreased appetite, fatigue from the intense physical or mental activity) (11).

It is also important to mention that it helps to protect muscle tissue during exercise.


It is recommended 200 – 400 mg/day. Do not exceed 1.5 – 2 gr in a day. For 6 – 8 weeks, then take a break of at least 2 weeks.

👆 If you want to try the beneficial properties of Rhodiola and see a significant improvement especially in the area of ​​mental strength and performance, prefer the natural, organic root of the plant in powder in combination with a quality extract.


L-carnitine is an essential ingredient of many dietary supplements to reduce body fat and lose weight. L-carnitine was discovered in 1905, is a short-chain water-soluble carboxylic acid and is normally synthesized by the human body from 2 amino acids, lysine, and methionine.

Due to its sufficient body composition, L-carnitine is not considered an essential amino-acid. Dietary carnitine can also be easily absorbed from animal originated food, with red meat being the richest source.

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Cheese, milk, and poultry contain less carnitine than red meat, while fruits and vegetables contain negligible amounts. Adequate intake of the carnitine precursor amino acids (lysine, methionine) provides the body with the necessary substrate for L-carnitine biosynthesis.

98% of L-carnitine in the human body is found in muscle groups, where it forms part of the enzymatic system of transferring middle-chain fatty acids into the mitochondria of muscle cells, where they are oxidized to produce energy.

L-Carnitine Can Help with Brain Function

Animal studies have shown that L-Carnitine can help age-related mental decline (12). Another study in humans suggest that taking L-Carnitine daily can help to reverse the decline in brain function related to Alzheimer’s disease (13).

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L-Carnitine Can Help With Heart Health

Incorporating L-Carnitine to your everyday life can help you keep a healthy heart. Studies have shown that L-carnitine can potentially reduce blood pressure (14).

In another study, participants who were given, 2 grams of acetyl-L-carnitine per day dropped an almost 10-point drop in systolic blood pressure (15).

Finally, one huge 12-month study has shown a clear connection in the reduction of heart failure and deaths among participants who took L-carnitine supplements daily (16).

L-Carnitine and Type 2 Diabetes

Research has shown that L-Carnitine can also lower the symptoms of type 2 diabetes (1718). Another research with people diagnosed with type 2 diabetes who were taking anti-diabetic medication showed that L-carnitine supplements lowered blood sugar levels, compared to a placebo (19).

In summary, the use of L-carnitine supplementation is shown to aid in the effort to lose body fat and slimming, to retain body mass, it is shown to help with brain function, with heart health and with regulating type 2 diabetes.

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A man holding a bunch of black grapes. Resveratrol comes from the peel of grapes

Resveratrol is a herbal ingredient found in the grape peel, berries, pine, eucalyptus, peanuts, and beans. The grape peel contains much larger amounts of resveratrol.

Resveratrol belongs to the phytoalexins family. It is a natural antibiotic that plants produce for their defense. Particularly when the plants are infected by fungi, they produce increased amounts of resveratrol.

In cold climates, grapes are more susceptible to fungi and thus their resveratrol content is higher in colder regions. The resveratrol grape content is related to the duration of the grape peel.

The longer the peels remain, the more resveratrol they will contain. Resveratrol is considered to be the active ingredient in the grape that has a positive effect on the heart (20) and also has anti-cancer properties (21).

Publication of the beneficial effects of grape and resveratrol has taken a great deal. Its positive effects have greatly affected not only the general public, but also companies that isolate resveratrol and sell it as a separate medication/supplement.

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Studies to date, examining the relationship between grape and resveratrol on the one hand and the cardiovascular system on the other, have shown:

  • Reduction of the risk of coronary heart disease.

  • Antioxidant effect of resveratrol.

  • Reduction of oxidation of LDL lipoprotein and other lipids and protection against cell lipid oxidation. The antioxidant activity of resveratrol may be greater than that of vitamins C and E (22).

  • Reduction of platelet adhesion and thus helps reduce the risk of atherosclerosis.

  • In relation to the anti-cancer effect of resveratrol, it appears mainly from laboratory studies that it can suppress the synthesis of free radicals, reduce the risk of mutations and inflammation.

All of these actions can stop the initiation of cell carcinogenesis and protect the body from cancer. Notwithstanding the foregoing, it should be emphasized that additional research is needed in experimental animals and humans to determine whether resveratrol alone can have safe and effective action.

In addition, the similarity of resveratrol to diethylstilbesterol raises concerns (23). Diethylstilbesterol is a synthetic estrogen that is associated with the development of breast cancer cells (24). In conclusion, therefore, we see that the situation regarding resveratrol needs attention.

Chemical Structures of trans-resveratrol, Diethylstilbestrol, and 17-β-Estradiol – source

In addition, we must be very careful about what the food, nutrition, and other pharmaceutical industries are presenting to the general public.

The French paradox

Grape consumption seems to have a lot to do with maintaining our health, and this is confirmed by the ‘French paradox‘: The French are known to consume high amounts of grapes, but they are not particularly careful about their diet: high fat and cholesterol consumption; butter, egg, cream in most foods and fatty foods are French’s favorite foods.

Nonetheless, while one would expect a prominent place in the world ranking of cardiovascular morbidity, paradoxically, the opposite is true. French have a significantly lower incidence of heart disease than Americans, while they are consistently reducing fat in their diet.

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In a recent study, 50 average Paris residents compared to 50 average Boston residents found healthier and longer-lasting than Americans.

The rate of deaths from cardiovascular disease among the French is 75 per 100,000, while the corresponding figure for Americans is more than double. Read more about the research behind the French Paradox here.

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Greeks who also hold an important place in the consumption of grapes worldwide have relatively high longevity rates. So, it is safe to say that resveratrol is one of the best longevity supplements you can take.


Curcumin is one of the best longevity supplements – if not the best – that you can add to your longevity arsenal. Numerous studies have shown that curcumin’s properties are antioxidant and anti-inflammatory and help prevent and treat diseases related to oxidative stress and inflammation.

Curcumin is an active compound found in turmeric. Turmeric is a spice that it’s been used for centuries in India and other south-east Asian countries. It is also the spice that gives curry its yellow color.

It is noteworthy that curcumin has been known for a wide range of beneficial effects over thousands of years, but the biological effect of this agent has only been understood in recent years.

The anti-inflammatory effects of curcumin have been supported by many laboratory studies (252627). Arora et al. have been reported for its anti-inflammatory activity and evaluated its anti-inflammatory activity, comparing it with that of hydrocortisone acetate and phenylbutazone. It was found that the anti-inflammatory activity of curcumin was almost as effective for the drugs (28).

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Recently, the anti-inflammatory effect of curcumin has been demonstrated in both acute and chronic inflammation models. In addition, curcumin administration significantly reduces inflammatory edema in cases of acute inflammation.

Curcumin has been found to be as effective as cortisone and phenylbutazone, even in chronic inflammation (29). In a study of patients diagnosed with rheumatoid arthritis at 5-6 weeks, there was a general improvement in morning stiffness and physical strength. This yielded results similar to those obtained in drug studies. Evidence has shown that curcumin regulates pathways associated with signaling inflammation.


According to WebMDCarnosine is a protein building block that is naturally produced in the body. It is found in muscles when they are working, and it is also found in the heart, brain, and many other parts of the body.

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Carnosine is a dipeptide consisting of alanine and histidine. It is high in skeletal muscle and is considered a powerful antioxidant. It is involved in the reconstruction of the tissues and muscles of the body (30). It also prolongs the production of lactic acid and consequently muscle soreness. It is often used by athletes to improve performance (31).

So, how Carnosine can help you live longer? Continue reading to find out.

First of all, Carnosine acts as an antioxidant. Carnosine scavenges the body for free radicals and reduces the negative impact they have on tissues and cells.

Carnosine supports mitochondria function. As we already know, mitochondria are responsible for generating all the energy our bodies need. Carnosine’s antioxidant activity and its anti-glycation function promote optimal mitochondrial function (32).

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Carnosine delays the shortening of telomeresTelomeres – found at the end of chromosomes, are linked to longevity. The longer your telomeres are the more chances you have to live a healthier and longer life. As we age older, telomeres shorten in length. Research has shown that carnosine can delay this negative effect and maybe expand the lifespan of cells in the body (3334)

Carnosine helps the body remove excess metals like zinc, copper, and iron that accumulate in the body by binding on them – therefor suppressing their toxicity and helping the body with neurodegenerative diseases (35).

👆 Food for thought: Although there are many carnosine supplements in the market, Thorne a popular supplement manufacturer supports that you should supplement yourself with beta-alanine directly for better results. Beta-alanine comes from the break of carnosine inside the body.


Lutein, a carotenoid nutrient that acts as an antioxidant in the body and has proven to be extremely effective against inflammation, according to a new Swedish scientific study (36).

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The new findings, which are published in the journal Atherosclerosis, also show that the anti-inflammatory effect of lutein is significant in patients with coronary artery disease (37).

Inflammation is a key factor in a wide range of coronary diseases, such as infarction and angina. “A significant number of patients who have a heart attack continue to experience chronic inflammation in their bodies, even after undergoing re-vascularization, taking medication and making changes in their lifestyle. We know that chronic inflammation is associated with a worse prognosis for patients” said Lena Yunasson, head of the research team at the University of Linseping.

Many studies have highlighted the role of nutrition in the manifestation or treatment of inflammation in the body. Of particular interest in this context is the action of carotenoids, a large family of fat-soluble substances found in a variety of plant products. Beta carotene (Vitamin A) which is found in carrot among others, and lycopene – found in tomato, watermelon, melon, grapefruit, etc. – are two of the most popular carotenoids.

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According to available research data, carotenoid levels in the body are inversely correlated with inflammation markers, that is, the higher their concentration, the lower the inflammation.

The new study shows that lutein in particular, known mainly for its beneficial effects on eyesight, can suppress chronic inflammation in vulnerable individuals, such as patients with coronary artery disease (38).

👆 Foods rich in lutein are spinach, lettuce, broccoli, Brussels sprouts, asparagus, leeks, basil, egg yolk, and some fortified foods.


Theaflavins (TF) and its derivatives are antioxidant polyphenols formed by the concentration of flavano-3-ols in tea leaves during enzymatic oxidation.

Theaflavins are made from the leaves of the tea plant, scientifically known as Camellia sinensis. The tea plant comes from Asia, where it has been used as a beverage and in herbal medicine for thousands of years. The taste of the tea varies greatly depending on how long the leaves have been treated. White tea is cured for the shortest time while black tea is cured for the longest time.

The curing process changes the composition of the tea leaves by oxidizing its ingredients. Fresh tea leaves contain a high level of chemicals known as catechins, which are converted to theaflavins. In particular, flavan-3-ols are oxidized to form theaflavins by enzymes such as polyphenol oxidases.

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Theaflavins are mainly responsible for the darker color and stronger taste of black tea. The Sinensis and Assamica tea varieties are the traditional sources of black tea. However, these varieties have also recently been used for the production of white and green tea.

Theaflavins also have important biological effects, which have been scientifically studied since the 1960s, beginning with cartographic chromatography and spectroscopy. The formation of theaflavins was first studied in vitro in 1983 and the methods of quantification have been used in theaflavins since 1995.

How Theaflavin Supplements can help you live longer

Research has shown that theaflavin is an effective adjunct to a low-saturated-fat diet to reduce LDL-C in hypercholesterolemic adults (39). Another research has shown that theaflavins from Black Tea, Especially Theaflavin-3-gallate, reduce the incorporation of cholesterol into mixed micelles (40).

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Another study has shown that theaflavin expands the lifespan of fruit flies. It might sound strange but it is true. The study investigated the effect of BTE on the lifespan of Drosophila melanogaster. Results showed the mean lifespan was significantly extended from 51 to 56 days upon BTE treatment (41).

Finally, theaflavins in black tea and catechins in green tea are equally effective antioxidants – and we all know how antioxidants help fight free radicals and increase our lifespan.


Inositol is a molecule that looks like glucose that sends signals in our bodies cells. Mostly can be found in the cells of the body, and in particular in the brain and heart.

Inositol affects the neurotransmitters – the molecules responsible for transferring information inside your brain (42).

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Serotonin is one of these neurotransmitters that are affected by inositol. In plain words, inositol can impact your behavior and mood by increasing serotonin levels thus reducing anxiety. This is why it appears to be an effective anxiolytic when taken in higher doses.

According to examine.com – Inositol can restore insulin sensitivity in occasions of insulin resistance (type II diabetes and polycystic ovarian syndrome being the most well investigated).

Inositol can be found in many foods such as beans, melons, citrus fruits, nuts, and seeds.

Spermidine: the key to cardioprotection and longevity

A new study published showed that spermidine, a compound found in many natural substances, such as certain cheeses, mushrooms and sperm, improved heart function and ensured longer life in mice (43).

In previous studies, spermidine extended the lifespan of simpler organisms such as fruit flies and yeast and this is the first time the study has been carried out in a complex organism.

“Mice not only live longer when supplemented with spermidine in drinking water, but they also have better cardiac function,” said Dr. Frank Madeo of the Medical University of Graz in Austria, one of the study’s authors.

Spermidine induces autophagy, which in turn causes the heart cells to inactivate their parts that are dysfunctional or no longer necessary. As a result, spermidine has contributed to the cardioprotection of mice (44).

For the purposes of this study, some mice were given spermidine water while others simply tap water, and the results showed that mice given spermidine lived longer than any other group. Even when the researchers deliberately raised their blood pressure with a high salt diet, the same results were noted.

Although it is too early to confirm that spermidine will have the same effect on humans, according to Dr. Mateo, spermidine levels are reduced in human blood serum, except for centuries in which concentrations remain high. This may indicate that the supplement plays a role in the aging process. He added that they are planning tests on humans soon.

Sources of spermidine are, inter alia, whole grains and even semen, although according to the study’s author Dr. Simon Sedej dietary supplements can be a more effective way to put spermidine into your diet. This is not the first time spermidine has been associated with extraordinary health benefits.

For example, a 2015 study found that when given to mice, it restored “the body’s internal clock” to normal. According to the researchers, if proven to be the same for humans, it could not only act as a sleep aid but also help to curb age-related diseases.

There you have it! If you would like to check more supplements, check or click the links of the catalog below. And remember, always get expert advice, before trying a new supplement. Dietary supplements do not replace balanced nutrition or medical advice and are not medicines.

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