What do Jennifer Aniston, LeBron James and tech entrepreneur Bryan Johnson all have in common? They all take a boatload of supplements for healthy aging.
Do the ultra-wealthy know something the rest of us don’t know? Because they sure seem to be spending tons of money on health-related supplements like NAD+, collagen, resveratrol and ashwagandha (dare you to try pronouncing the last two).
Radio, television and internet ads are also exploding with claims for these and dozens of other supplements that claim to promote brain health, prevent or slow cognitive decline, enhance bone and muscle health, and generally boost healthier living.
While a balanced diet is the gold standard for nutrition, supplements really can play a targeted role for seniors whose bodies may no longer absorb nutrients as efficiently as they once did. According to the Centers for Disease Control and Prevention, over half of Americans take at least one vitamin daily, and for seniors, about 25% of us take four or more supplements.
There are plenty of claims — both pro and con — around supplements. My son, who is an ER doctor and health expert, says they can be helpful, but there are also many claims with very limited evidence to back them up. Cardiologist Dr. Eric Topol, author of “Super Agers” and a noted longevity expert, agrees.
“I don’t think any anti-aging supplements have been proven,” he said. “Taurine is a possible candidate (a nutrient supporting heart, brain, muscle and metabolic health). As we age, we see lower levels of taurine in the blood, and that is correlated with more inflammation. But we need more trials.”
Despite limited evidence that shows specifically how various supplements may promote longevity, older adults can’t simply wait around for all of the evidence to be in. Many are taking a measured approach to vitamin supplements, anticipating that time and clinical trials may later prove them right … with at least some of the supplements that they are taking.
“It’s a crap shoot,” my friend Dwayne Guidry said. “I’m not doing anything crazy, but I’m also not just sitting on my hands awaiting the results of clinical trials. I’ll be pushing up daisies by the time those results are in.”
Marleen Chappell, who takes seven different supplements daily, agreed.
“It’s not a perfect process, but I want to be as healthy as I can for as long as I can,” Chappell said. “I’m trying to outsmart my future self by taking a moderate approach. If nothing matters in the long run, no big deal. I didn’t spend a lot of money and I didn’t do anything weird.”
While not necessarily boosting longevity, some supplements can act as a “safety net” to fill specific nutritional gaps caused by age-related physiological changes.
- Bone health: Calcium and vitamin D are widely appreciated as critical for maintaining bone density and reducing the risk of osteoporosis and fractures, especially as the skin becomes less efficient at synthesizing vitamin D from sunlight.
- Cognitive support: Some recent studies suggest that daily multivitamins may help slow memory decline in older adults, particularly those with a history of cardiovascular disease.
- Addressing absorption issues: Seniors often have lower levels of stomach acid, making it harder to absorb vitamin B12 from food. Supplements can help prevent the nerve damage and fatigue associated with B12 deficiency.
- Energy and muscle function: Magnesium supports muscle function and helps regulate blood sugar, which can be beneficial for seniors taking medications that deplete mineral levels.
My wife and I take most of these vitamin supplements. They may not all help, but they probably don’t hurt, either. As my wife likes to say, if the vitamins we are swallowing simply pass through and come out the other end, we “have the healthiest toilet in town.”
Hey, we’ve at least done the minimum for what seems like a positive approach. That being said, it’s worth pointing out that whatever significant benefits can accrue from supplements, large-scale studies have consistently found that multivitamins do not reduce the risk of heart disease, cancer or overall mortality in healthy adults.
Before starting any new vitamin supplement, experts also recommend reviewing prescribed medications and other health data with trusted health professionals to avoid contraindications and unnecessary reactions. This can also help you notice when a particular supplement is being overused.
While the evidence is inconclusive for most supplements, there are plenty of abundantly proven methods that promote not only a longer life but also a healthier one: Consistent exercise, a largely plant-based diet and good sleep hygiene all make a big difference in living longer, better. Frequent social interaction with family and friends and healthy spirituality help mentally as well as physically in reducing some of the effects of aging.
So, while there’s no “silver bullet” or magic pill that will ensure a longer, healthier life, there are some vitamin supplements that may have a positive benefit in daily living. None of them are nearly as effective, however, as eating well, staying active, getting enough sleep and making the most of positive relationships.
As a recent book on wellness by physician Russell Hill concludes, the secret to living well is daily habits, not some unproven formula. Those daily habits fuel our energy, our outlook and our relationships to make us healthier, happier and more content every day.