The only 3 supplements worth taking for long-term health

 Your competent? doctor has vetted this and given EXACT PROTOCOLS, right? NO? PURE INCOMPETENCE THEN!

The only 3 supplements worth taking for long-term health

Walk down any pharmacy aisle and you’ll see shelves overflowing with powders, gummies, capsules, tinctures, and promises. From “immune boosters” to “anti-aging” blends, the supplement industry has convinced many of us that better health comes in a bottle. But according to health experts — including oncologists, registered dietitians, and longevity researchers — most people only need three supplements for long-term wellness. The rest? Often unnecessary, and in some cases, harmful.

Instead of chasing trends, experts emphasize keeping supplementation simple, evidence-backed, and guided by actual health needs.

Below, we break down the only three supplements consistently shown to support long-term health — and why they matter.

1. Vitamin D

But this: 

Taking too much vitamin D can cloud its benefits and create health risks

Which is why you need a protocol from your competent doctor!

Vitamin D is one of the most common nutrient deficiencies worldwide. Because it’s primarily produced through sunlight exposure, people who spend most of their time indoors or live in less sunny climates are especially prone to low levels.

Studies show vitamin D plays key roles in:

• Bone strength
• Immune regulation
• Hormone balance
• Mood support

Low levels have also been associated with chronic disease risk, including certain cancers.

2. Omega-3 Fatty Acids

But this: In April, another study found that adults 55 and older taking omega-3 supplements showed greater cognitive deterioration over time than nonusers. From this research: 

Why scientists are starting to worry popular supplements could harm the aging brain

Omega-3 fatty acids, found naturally in fatty fish, walnuts, flaxseed, and chia, are essential nutrients the body can't produce on its own. They’re especially important because of their powerful anti-inflammatory properties.

Chronic inflammation is a driving factor in many long-term conditions, including:

 Related video: If you can still do these 7 things after 60, your body is aging better than most (Dr. Borja Bandera)

decline

• Autoimmune disorders
• Metabolic disease

If your diet is low in fatty fish, an omega-3 supplement — usually fish oil or algae-based omega-3 — can help fill that gap.

3. A Basic Multivitamin

Your competent? doctor has already prescribed multivitamins based on all this earlier research, right! Oh NO; NO KNOWLEDGE AND NO PRESCRIPTION/PROTOCOL! 

• multivitamin (18 posts to May 2015)

More isn’t better when it comes to vitamins. In fact, research has found that high-dose supplements can increase the risk of certain cancers, especially when taken without medical supervision. That’s why experts recommend a simple, low-dose multivitamin — and only when a doctor identifies nutritional gaps.

A multivitamin may be helpful for people who:

• Eat a restricted diet
• Have absorption issues
• Are pregnant or breastfeeding
• Have diagnosed deficiencies

But it should be used to support a balanced diet, not replace it.

The bottom line

From collagen powders to adaptogens to antioxidant mega-mixes, many modern supplements lack strong long-term evidence. Some even carry hidden risks, especially when taken in high doses or combined with medications. Health professionals emphasize that supplements should be used strategically — not as shortcuts.

The real long-term health boosters?

• A nutrient-dense diet
• Regular exercise
• Lower stress
• Sufficient sleep
• Avoiding smoking and heavy alcohol use

Supplements can help, but they’re not magic cures. They’re simply tools — and only these three are truly necessary for most people.

Two Simple Diet Swaps Reversed Biological Age In 4 Weeks by Super Age

 Do you really think your incompetent? doctor can get this diet protocol installed in your hospital?

Two Simple Diet Swaps Reversed Biological Age In 4 Weeks

Why scientists are starting to worry popular supplements could harm the aging brain

 Ask your competent? doctor EXACTLY YOUR VITAMIN D LEVEL  and whether that means no further supplementation. This is why you need PROTOCOLS, not some bogus guideline from your doctor or an influencer. Add in protocols for Omega-s and glucosamine!

Why scientists are starting to worry popular supplements could harm the aging brain

 People tend to think about supplements the way they think about food: Things that are inherently good or bad for you. Green beans are good. Potato chips are bad. Vitamin D and fish oil belong, presumably, on the green-bean side of the ledger. But the aging brain may change the calculation, putting some of America’s most popular supplements under new scrutiny. Recent research is raising a largely overlooked question: Can something that benefits (or is at least neutral to) a young, healthy brain become less helpful — or even harmful — as the brain ages? In January, researchers reported an association between vitamin D supplement use and faster cognitive decline among older adults who already had normal vitamin D blood levels. In April, another study found that adults 55 and older taking omega-3 supplements showed greater cognitive deterioration over time than nonusers. Then, in June, researchers reported that people taking glucosamine, used for joint pain, appeared to have a much higher likelihood of progressing from mild cognitive impairment to dementia over five years than their peers who were not taking it.

 “I was stunned,” said Ramon Sun, a professor of biochemistry and molecular biology at the University of Florida and the lead author of the glucosamine paper. The findings are preliminary, contradict other research in places and are far from proof that the supplements lead to cognitive decline. The studies are mostly observational, meaning they don’t prove causation, and those links with mental deterioration may be because of the supplements or something else entirely. But together they point toward a possibility that researchers are beginning to take seriously: Aging changes how the brain handles fats, calcium and glucose, and how it responds to inflammation, which could alter how nutrients and drugs reach brain tissue in the first place. Sun’s larger point is not that people should empty their medicine cabinets. It’s that doctors already account for aging elsewhere in the body. They often adjust drugs such as blood thinners and opioids, as kidney function, metabolism and sensitivity change over time. But supplements typically don’t come with comparable age-specific dosing guidance. We have spent decades asking whether vitamin D, omega-3s or glucosamine are good for us. The emerging science suggests that may be the wrong question. The more useful one may be: Good for whom — and at what age? 

A moving target

 The aging brain differs from a younger one in countless ways. A younger brain is generally more plastic, clears waste more efficiently, regulates inflammation better and has greater capacity to recover from cellular stress. An older brain can still function remarkably well, but it has less biological reserve, meaning it cannot compensate as well when something interferes with normal function. Aging also changes the environment in which nutrients are processed. One of the most consequential ways involves the blood-brain barrier, the elaborate security system surrounding the brain’s blood vessels. It lets in necessities such as oxygen and glucose while tightly regulating the passage of proteins, inflammatory molecules, toxins, drugs — and nutrients. And the barrier ages, with the cells maintaining it and the connections between them deteriorating. The transport systems that shuttle substances into and out of the brain can change as well. The result isn’t simply a “leakier” barrier. It is a different gateway into the brain. Scientists are investigating whether deterioration of the blood-brain barrier itself contributes to cognitive decline — and whether restoring it could someday help preserve memory. Those involved in cognition research have long been intrigued by Vitamin D. Several studies have suggested that low circulating vitamin D concentration and low dietary vitamin D intake are linked with accelerated cognitive decline. There was hope that it could be used as a supplement to help slow down or even stop decline, but studies have been mixed. Many conclude it does not do anything. In the January paper, one of the larger real-world studies to examine vitamin D supplement use and cognition, researchers followed 5,065 Americans with a mean age of 67.5 from the Health and Retirement Study, an ongoing, nationally representative longitudinal survey of adults in the United States over 50 years of age. About 40 percent of the participants were vitamin D supplement users. BMJ Open the study found vitamin D supplement users had slightly faster declines in overall cognition and executive function over six years. This link applied only to people who already had normal vitamin D levels, but not those who had deficient or insufficient levels. The researchers’ hypothesis: Extra vitamin D could impact molecular signaling in the brain that increases the production or buildup amyloid beta plaques, which are linked to Alzheimer’s. Marion Nestle, an emerita professor at New York University who co-founded the university’s food and nutrition program, said supplements may improve certain biochemical markers in the blood. But their effects on actual hormone levels — and what those changes mean physiologically — are more complicated. And supplements aren’t the only option. People can also absorb vitamin D through food and sunlight. Nestle, for her part, favors the latter. “I vote for short exposures of skin to sunlight, especially during the summer,” she said. 

Fish oil and omega-3s

 Scientists have long had reason to believe that omega-3 fats consumed as part of a diet rich in fish are good for the brain. Omega-3 supplements, however, have proved far less effective. Study after study has failed to find the cognitive benefits that many people hoped a daily fish-oil capsule might provide. Even so, these supplements were generally assumed to be harmless. A new analysis published in the Journal of Prevention of Alzheimer’s Disease complicates that picture, which is a National Institutes of Health-funded repository that includes information on a group of adults ages 55 to 90 ranging from cognitively healthy to having significant disease. They compared 273 omega-3 users with 546 nonusers, with a median follow-up of five years and found that those who used omega-3 supplements experienced faster cognitive decline on three standardized clinical scales. The scales measured things like orientation, attention, memory and language, and the ability to process visual and spatial information.As with the vitamin D findings, the study shows an association, not cause and effect. One possible explanation, the researchers said, involves how the brain uses energy. Omega-3 supplement users showed lower glucose metabolism in brain regions vulnerable to Alzheimer’s, which partly accounted for the association with faster cognitive decline. The researchers said this could reflect problems with how brain cells communicate and function. “These findings challenge the prevailing view of omega-3 as uniformly beneficial and highlight the need for a cautious reassessment of its widespread use for cognitive protection,” the authors wrote. Onder Albayram, an associate professor of neuropathology and neuroscience at the Medical University of South Carolina, was not involved in the JPAD study. But he has observed a similarly troubling association between fish-oil supplements and slower recovery after brain injury in his own research. In a study published earlier this year in Cell Reports, Albayram and his colleagues looked at mice, human cells and human medical records, and found that all three pointed to a component of fish oil as potentially impairing healing. One possible explanation, he said, lies in the brain’s changing metabolism. When the brain is injured or diseased, its energy demands shift, potentially altering the way it responds to fats and other nutrients. A supplement that seems benign — or beneficial — under ordinary circumstances may not behave the same way in a brain under stress. To Albayram, it makes sense that age might play a big role in how people respond to certain supplements. “If you look at psychiatric or neurological disorders, many are dependent on age,” he said. Autism, for example, typically becomes apparent in early childhood; bipolar disorder often emerges in late adolescence or early adulthood; and Alzheimer’s disease overwhelmingly appears later in life, particularly after age 65. The brain, in other words, is not metabolically static across a lifetime — and the effects of a supplement may not be either. In other words, he said, the biological environment in which a supplement acts is not the same throughout life.Glucosamine  Long ranked as one of the U.S.’s most popular supplements, glucosamine is mostly used by middle-aged and older adults. It’s usually made from shellfish shells or produced synthetically.Glucosamine, a building block for molecules found in cartilage and joint tissue, is mainly taken by those with osteoarthritis to reduce joint pain or slow cartilage deterioration. The evidence for its benefit has been mixed, with some studies showing a modest improvement in pain but others not finding any benefit. Sun, a brain researcher, became interested in the supplement while searching for Alzheimer’s treatments focused on how the brain handles sugar.study approached the question from three different directions.First, the researchers studied mouse models of Alzheimer’s disease. They found that the animals’ brains produced unusually high levels of glycans — complex sugar structures attached to proteins and other molecules. When the researchers genetically sloweddown this process, the mice performed better on cognitive tests. When they pushed it in the opposite direction by giving the mice oral glucosamine, their cognitive problems worsened.The researchers then examined postmortem human brains. They found the same broad phenomenon: Alzheimer’s brains contained substantially more glycans than healthy brains. In gray matter, these sugars also tended to become more abundant as the disease advanced. That suggested the phenomenon they had observed in mice was also present in people with Alzheimer’s. Finally, they turned to electronic health records, asking whether people who took glucosamine supplements showed a similar pattern in the real world. Glucosamine use was associated with a roughly 25 percent greater likelihood of progressing from mild cognitive impairment to Alzheimer’s disease or a related dementia. Separately, among patients who already had Alzheimer’s or dementia, glucosamine use was associated with about a 25 percent higher rate of death. The researchers identified supplement use from physician notes and prescription records in electronic health records. As a result, unrecorded use could have been missed and other differences between users and nonusers could help explain the association. Researchers think glucosamine may worsen an abnormal buildup of sugars on proteins in the Alzheimer’s brain, disrupting how brain cells function, and that some of that effect may be related to the weakening of the blood-brain barrier.Sun and his co-authors argued that the findings do “make a compelling case for glucosamine as a potentially negative driver of neurodegeneration.”

Should people stop taking these supplements?

 None of these findings are conclusive on their own. Three signals involving completely different compounds don’t constitute evidence of a common aging mechanism. Supplement users differ from nonusers in income, education and health behaviors. People may start taking supplements because they’re already experiencing symptoms. Dosages and formulations vary. Self-reported supplement use can be messy. Mouse Alzheimer’s models aren’t people.For these reasons, Sun and the other researchers do not suggest that older adults stop taking any of these supplements. But they say the findings expose a blind spot in the way supplements are often studied and marketed that goes beyond vitamin D, fish oil and glucosamine. Supplements are biologically active substances, Sun said, not necessarily harmless additions to the diet — and older adults should approach them accordingly.

Neurologists Recommend Eating This Nut to Reduce Your Dementia Risk

 Your doctor is so incompetent that they missed prescribing this years ago!

• walnuts(18 posts to October 2014)

Neurologists Recommend Eating This Nut to Reduce Your Dementia Risk

Walnuts stand out as the top nut for protecting brain health. Here’s what the science says about their role in lowering dementia risk.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Certain lifestyle habits, like eating a nutritious diet, can lower dementia risk.
• Walnuts are rich in healthy fats, antioxidants and fiber, which may protect both your brain and heart.
• For a healthy brain, follow the MIND diet, stay physically active, sleep well and challenge your mind.

Every three seconds, someone in the world is diagnosed with dementia, a condition marked by general decline in cognitive functioning. “Cognitive decline refers to a gradual loss of brain functions such as memory, attention, language, problem-solving and decision making. It ranges from mild changes that are a part of normal aging (like occasionally forgetting a name) to more serious impairments seen in conditions such as Alzheimer’s disease or other dementias,” states Mill Etienne, M.D., M.P.H., FAAN, FAES, an associate professor of neurology and medicine at New York Medical College.

While some risk factors for dementia are outside our control, research shows that a healthy lifestyle and nutrient-rich diet can help lower risk and preserve cognitive function with age. Among brain-boosting foods, nuts stand out for their protective benefits. But which nut offers the most support? According to neurologists, walnuts take the lead. Here’s what the science says about their potential role in reducing dementia risk, along with other expert-backed strategies. 

Why Walnuts Help Lower Your Dementia Risk

They Contain Healthy Fats 

All nuts contain healthy fats, but walnuts stand out as the richest source of omega-3 fatty acids. “Walnuts are a good source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid,” notes Jonathan Graff-Radford, M.D., a behavioral neurologist and researcher at Mayo Clinic in Minnesota. He adds, “Epidemiological studies have shown that nuts, including walnuts, are associated with a lower risk of dementia, particularly when eaten as part of the Mediterranean diet.” 

Related video: Dietitians say these 5 foods can drive down your LDL cholesterol (Money Talks News)

 A 1-ounce (28-gram) serving of walnuts provides 2.5 grams of ALA—well above the adequate intake of 1.1 grams for adult females and 1.6 grams for adult males.

Diets high in omega-3s have been linked with a reduced risk of cognitive decline and dementia, including benefits for memory, improved learning and overall cognitive well-being. This effect appears strongest when individuals consume all three types of omega-3s: ALA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The main role of ALA is to be converted into EPA and DHA—the two omega-3s most strongly tied to brain health—though this conversion is limited. Even so, research suggests that ALA may support brain health independently. One study found that higher intake of ALA was associated with slower cognitive decline and memory loss. Scientists believe that omega-3s may help by reducing inflammation and protecting neurons from premature death, though more research is needed.

They’re Rich in Antioxidants

“[Walnuts are] rich in antioxidants, which reduce oxidative stress and inflammation,” says Etienne. Walnuts contain omega-3s, phenolic acids, vitamin E, selenium, flavonoids and proanthocyanidins—all of which act as antioxidants in the body. These antioxidants are critical for keeping your brain healthy as you age. 

The oxidative stress theory of aging suggests that oxidative damage can lead to the loss of physiological and biochemical functions. Antioxidants help counteract his stress, potentially lowering the risk of neurodegenerative diseases.

Graff-Radford adds, “These compounds act as scavengers that neutralize free radicals, preventing them from causing damage.” While antioxidants are found in many plant foods, walnuts are an especially rich source—one key reason why they may protect your brain. 

They Support Heart Health

Your cardiovascular and brain health are closely connected—when your heart is healthy, your brain benefits. “Vascular cognitive impairment is the second most common cause of dementia after Alzheimer’s disease,” explains Graff-Radford. “Walnuts can improve vascular health through several mechanisms, including improved lipid profiles.” 

People with heart disease face an increased risk of dementia as they age. Healthy lifestyle changes—such as not smoking, staying physically active and eating a balanced diet—can help lower that risk, even for those with a history of heart disease. 

Fortunately, eating walnuts is linked with a healthier heart. One study in 636 participants found that those who ate 1 to 2 ounces (30 to 60 grams) of walnuts daily for two years had significantly lower total and LDL (“bad”) cholesterol. The researchers attributed these benefits to an increased intake of heart-healthy fats and fiber, both of which help support cardiovascular function.  

Other Tips for Supporting Cognitive Health

When it comes to keeping your brain healthy as you age, your overall lifestyle also plays a key role. Here are some extra science-backed, neurologist-approved tips:

• Follow the MIND diet. The MIND diet was specifically designed to reduce the risk of cognitive decline. It emphasizes antioxidant-rich foods while limiting those high in saturated fat. “Key food groups include green leafy vegetables, berries, beans, whole grains, seafoods high in omega-3 fatty acids, and olive oil,” notes Graff-Radford.
• Stay Active. “Regular physical activity is extremely important,” adds Etienne. “Aerobic exercise boosts blood flow to the brain and stimulates neuroplasticity.” The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity every week, or at least 20 minutes per day, as well as two days of strength training.
• Drink Green Tea. Regular green tea consumption is linked with better health outcomes, including a reduced risk of cognitive decline. “[It] contains L-theanine and polyphenols that may enhance focus and protect neurons,” says Etienne.
• Get a Good Night’s Sleep. Your brain recharges while you sleep. Graff-Radford notes, “Quality sleep allows your brain to process memories and clear out waste.” Start or maintain a healthy bedtime ritual to help you get enough sleep.
• Keep Learning. That daily Wordle habit or crossword puzzle may be more important than you realize. Graff-Radford says, “Challenge your mind with puzzles, reading or new hobbies to maintain strong thinking skills.” 
• Support Your Hearing. “One factor that is underrecognized is that if you have hearing loss, it is important to get a properly fitted and functioning hearing aid if that is indicated,” states Etienne. Hearing loss is a risk factor for dementia, and treating it helps lower that risk.
• Manage Other Health Conditions. “Control conditions like high blood pressure and diabetes, and avoid smoking, as they impact brain health,” notes Graff-Radford. Talk to your health care team if you are having trouble managing your blood sugar or blood pressure. 

Our Expert Take 

Not only do walnuts look like little brains, but they may help protect our brains as we age. They support cognitive health because they’re rich in healthy fats and antioxidants and help keep our hearts healthy. In addition to eating more walnuts, eating a plant-rich diet, staying physically active and getting enough sleep can further support brain health. 

“While occasional forgetfulness is normal as you age, cognitive decline involves more significant changes in your ability to remember things, solve problems or use language,” notes Graff-Radford. “If you or someone you know is experiencing noticeable changes in memory or thinking, it's important to talk to a health care professional. They can help figure out what’s going on and if any treatment or support is needed.”

Read the original article on EatingWell

We asked doctors the one supplement you should be taking to support healthy aging—they all said the same one

 Really? What about this?  I guess doctors don't bother keeping up with research, they learned it all in medical school.

Are Omega-3 Supplements Actually Good for Your Brain? And why the fuck doesn't your doctor know anything EXACT about this. Weasel words do not count!

We asked doctors the one supplement you should be taking to support healthy aging—they all said the same one

Doctors resoundingly recommend omega-3 fatty acids—here’s why.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Doctors recommend omega-3s as the top supplement to support healthy aging.
• Omega-3s support heart, brain and inflammatory health as you age.
• While omega-3s can help, overall lifestyle habits remain the foundation of healthy aging.

Healthy aging isn’t just about living longer—it’s about staying active, sharp and independent as you get older. While no supplement can replace the healthy lifestyle habits that matter most, such as eating a well-balanced diet and staying active, some may help fill common nutrient gaps and offer additional support as you age.

To find out which supplement doctors recommend most for aging well, we asked physicians to name the single supplement they’d prioritize. Their answer was unanimous: omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). 

“There is no magic pill (or supplement), but if I had to choose one with the best balance of evidence, safety and multisystem benefit, omega-3 fatty acids would be the clear winner,” says Sejal Desai, M.D. 

Here’s why this supplement can support healthy aging and what doctors want you to know before taking it.

Why Omega-3s Support Healthy Aging

They Help Reduce Chronic Inflammation

One reason doctors consistently recommend omega-3s is their effect on chronic inflammation. While temporary inflammation is a normal part of the body’s immune response—such as healing a cut—low-grade inflammation that lingers over time can be harmful and contribute to premature aging.

Sometimes called “inflammaging,” this persistent inflammation can become more common with age, especially when lifestyle habits also play a role. Marked by higher levels of inflammatory compounds in the body, it's thought to be a major driver of age-related decline. Over time, it can quietly wear on tissues and organs throughout the body, affecting everything from blood vessels to brain cells.

“Omega-3s help reduce chronic, low-grade inflammation by producing anti-inflammatory signaling molecules,” says Alex Jabourian, D.O. A recent study found that omega-3 supplementation may help reduce several inflammatory markers, including C-reactive protein (CRP), interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-α)—all of which are associated with chronic inflammation and age-related disease. Benefits were especially noted for individuals with chronic inflammation, such as type 2 diabetes, heart disease and autoimmune conditions.

They Support Heart Health as You Age

As you get older, heart health becomes increasingly important, as the risk of cardiovascular disease tends to rise with age. Supplementing with omega-3s may help mitigate that risk. “Patients who already have a high risk of heart disease can benefit greatly from it,” says Nneoma Oparaji, M.D., M.H.S., ABOM, DipABLM.

“Omega-3s support cardiovascular health by lowering triglycerides, improving blood vessel function and reducing the risk of major cardiac events,” explains Jabourian. Triglycerides are a type of fat in the blood, and elevated levels are associated with a greater risk of heart disease and stroke. Omega-3s may help lower those levels.

For instance, a 2021 review in 149,051 participants found that omega-3 supplementation was associated with a reduced risk of death from heart disease, heart attacks and other major cardiovascular events. Taking a combination of EPA and DHA was linked to the greatest improvements in heart health.

Another 2025 analysis found that omega-3 supplementation was associated with improved markers of vascular health in people with heart disease, including arterial wave reflection and endothelial function—two measures tied to how well blood vessels respond to changes in blood flow. Researchers saw the strongest benefits with EPA and DHA, the same forms of omega-3s found in fish oil.

That said, more research is needed to better understand which populations may benefit the most and the appropriate dosing. 

They May Help Protect Brain Function

Forgetfulness, slower processing speed and difficulty concentrating can become more common with age, which is why keeping your brain healthy is so important. While occasional memory lapses are normal, significant changes in cognitive function can affect everything from decision-making and focus to how independently you’re able to move through daily life.

DHA, one of the main omega-3 fatty acids, is a key structural part of brain cell membranes, says Zergabachew Asfaw M.D., FACP. In fact, it makes up around 40% of fatty acids in the brain. Getting enough may help maintain the structure and flexibility of those membranes, which supports efficient communication between brain cells.

Omega-3 supplements may be especially beneficial for older adults who don’t get enough EPA and DHA in their diet. These omega-3s are mostly found in fatty fish.

Other Tips for Healthy Aging

“Supplements work best alongside consistent lifestyle habits,” says Jabourian. In other words, omega-3s can help, but the routines you practice every day still matter most.

• Stay Active. Cardiovascular exercise and resistance training can help support heart health, preserve muscle mass and maintain metabolic health as you age. Jabourian recommends regular exercise, aiming for at least 150 minutes of moderate activity and two days of strength training per week.   
• Prioritize Protein and a Whole-Food Diet. A diet built around minimally processed foods, adequate protein, fiber-rich carbohydrates and healthy fats can help support muscle maintenance, as well as metabolic and cardiovascular health. Asfaw recommends a Mediterranean-style eating pattern, which has been linked to lower inflammation, better physical function and a lower risk of frailty in older adults.
• Eat Anti-Inflammatory Foods. Fruits, vegetables, legumes, nuts, olive oil and fatty fish are all staples of an anti-inflammatory eating pattern.
• Protect Your Sleep. Sleep is when much of your body’s repair and recovery happens, helping your cells stay healthy. “Aiming for seven to eight hours of sleep a night supports metabolic and heart health,” says Oparaji.
• Be Social. Higher social engagement is linked with healthier aging and a lower risk of premature death. This could mean joining a walking group, having family dinners, hosting neighborhood potlucks or signing up for a book club.
• Avoid Smoking and Limit Alcohol. Smoking and excess alcohol intake can accelerate many of the processes tied to age-related decline, including inflammation, cardiovascular strain and cognitive changes. Avoiding both can help support long-term health.

Our Expert Take

If there’s one supplement doctors agree is worth considering for aging well, it’s omega-3s. Between their anti-inflammatory effects and benefits for heart and brain health, this supplement may help support several of the systems that tend to become more vulnerable with age. 

That said, they’re not a substitute for healthy habits. Think of omega-3s as one piece of the puzzle, not the whole picture. For the biggest payoff, combine it with regular movement, quality sleep, a nutrient-dense diet and strong social connections.

Read the original article on EatingWell

3 Best Vitamins to Take for Longevity, According to Doctors

 

Any competent? doctor will have EXACT PROTOCOLS; ANYTHING LESS IS FUCKING INCOMPETENCE!

3 Best Vitamins to Take for Longevity, According to Doctors

Longevity has become a bit of a buzzword. There are all kinds of magic potions floating around Instagram and TikTok, being touted by influencers for their miraculous results. And while a lot of these hacks have no scientific merit, there are plenty of healthy living recommendations that are backed up by doctors and researchers. For example, streamlining your daily vitamin regimen could have far-reaching effects on both your lifespan (how long you live) and healthspan (the number of years spent healthy).

A recent article in The New York Times polled doctors and scientific studies and concluded that three common vitamins are the holy grail of longevity, especially because most adults become deficient in them as they age. Read on to learn why experts feel confident that these claims are much more than just hearsay.

RELATED: Longevity Expert Says These 5 Biohacking Secrets Can Help You Feel Young Forever.

1. Vitamin B12

"Vitamin B12 deficiency is relatively common, especially among older adults, vegetarians, and vegans," Samantha Turner, MPH, RDN, a registered dietitian and owner of Forks and Grace, previously told Best Life.

According to the National Institutes of Health (NIH), foods high in vitamin B12 include salmon, canned tuna, oysters and clams, ground beef, beef liver, milk and yogurt, fortified cereals, and nutritional yeast.

Related video: Research reveals the habits scientifically proven to add a decade to your lifespan (Talking With Docs)in B12 "plays an important role in supporting nerve and brain health and energy metabolism, and is crucial for nerve development, DNA synthesis, and red blood cell formation." However, when you're not getting enough of this nutrient, you can suffer from fatigue, neurological changes, numbness and tingling in the body, anemia, and even fertility issues. You also may be losing out on important protective effects for stroke and dementia.A 2025 study published in the journal Annals of Neurology found that "low vitamin B12 levels were associated with slower processing speeds and reaction times on cognitive tests," as Best Life reported.

Perhaps more significant was that the study results showed a correlation between vitamin B12 deficiency and larger volumes of white matter lesions in the brain, which can then lead to an increased risk of stroke and dementia.

Michelle Saari, MS, RD, a registered dietitian working with EHealth Project, told Best Life in a previous interview that research into healthy levels of vitamin B12 has shown that it can "help in reducing brain atrophy and cognitive decline, particularly in older adults."

"[B12] is vital for the maintenance and repair of nerve cells, which benefits our brains. It helps in the formation of the protective covering of nerves, known as the myelin sheath," she explained. "Without B-12, this sheath can deteriorate, leading to nerve damage. Healthy nerve cells are crucial for effective brain function, and B-12 plays a key role in ensuring the proper functioning and communication of these cells."

RELATED: Plastic Surgeon Reveals the No. 1 Anti-Aging Supplement.

2. Vitamin D

Vitamin D helps boost your immune system, support bone health, regulate blood pressure, stabilize your mood, and more. Because your body absorbs this nutrient from the sun, come the wintertime, "you may feel more fatigued, experience muscle weakness, or even struggle with depressive symptoms," Best Life previously shared.

Foods high in vitamin D include salmon, canned tuna, egg yolks, mushrooms, and fortified cereals.

However, research shows that roughly 42 percent of U.S. adults are deficient in vitamin D, a figure that climbs to 78 percent in people over 65.

A vitamin D deficiency can lead to poor bone health, muscle and joint pain, hair loss, tingling in the hands or feet, and digestive conditions such as inflammatory bowel disease. It can also put you at a higher risk for cardiovascular diseases and other age-related diseases.

To this point, a 2024 study published in the journal Engineering found that taking vitamin D supplements led to lowered blood pressure and cholesterol, as well as improved blood sugar, insulin, and A1C levels. Put together, this reduces the risk of cardiovascular diseases such as stroke, heart attack, and heart disease. This was especially true for those over age 50 and those who had previously been vitamin D deficient.

Moreover, a recent study published in the American Journal of Clinical Nutrition reported that taking vitamin D supplements protected cells against biological aging. These findings said vitamin D specifically reduces the risk of age-related diseases, including pulmonary fibrosis, liver fibrosis, aplastic anemia, tumorigenesis, and certain cancers, as Best Life shared.

RELATED: Doctor Says 102-Year-Old Woman Is "Off the Charts"—Here Are Her Longevity Secrets.

3. Omega-3s

You might want to reconsider: Are Omega-3 Supplements Actually Good for Your Brain? 

"Found primarily in fish oil, omega-3 fatty acids like EPA and DHA are essential for maintaining heart, brain, and joint health. These fatty acids have strong anti-inflammatory properties, which can help reduce chronic inflammation—a key contributor to many age-related diseases," Tunç Tiryaki, MD, a surgeon and the founder of the London Regenerative Institute, previously told Best Life.

"Omega-3s are also known to support cardiovascular health by lowering blood pressure, reducing triglycerides, and improving blood vessel function. Additionally, studies suggest that omega-3s may enhance cognitive function and slow age-related cognitive decline, making them valuable for long-term brain health," Tiryaki added.

In fact, a recent study published in the journal Nature Aging found that taking omega-3 supplements slowed biological aging by roughly 3 to 4 months, based on a 3-year study period. When combined with vitamin D and regular exercise, the results were even more promising.

Additional research shows that eating foods high in omega-3s—"healthy fats" like salmon, sardines, flaxseed, chia seeds, and walnuts—can lower the risk of certain cancers (those found in the colon, stomach, lung, and hepatobiliary tract, specifically) and help prevent aging-related cognitive decline.

As for brain health, Sarah Otto, co-founder and in-house nutritionist of Goodness Lover, previously pointed out to Best Life that more than half of your brain is made up of fats, 35 percent of which consist of omega-3s.

If you're considering taking any of these vitamins, first speak with your healthcare provider(Why? Your doctor will know nothing specific!) to determine if it's safe and healthy, and to avoid potential interactions with other medications.

Read the original article on Best Life.