What are the best supplements to maximize our chances of living a long, healthy life? In this article, I’ll walk you through my top five picks, grounded in research rather than hype or speculation.
Table of Contents
- Psyllium Husk
- Multivitamin & Mineral
- Omega-3
- Creatine
- TMG (Trimethylglycine / Betaine)
-
Bonus: Melatonin
- Final Thoughts
- References
Psyllium Husk
We’ve known for some time that a certain food component can dramatically impact health and longevity. But an intriguing study published recently gave us fresh insight into just how significant that impact may be.
A massive meta-analysis looked at 64 studies involving over 3.5 million people. It found that higher consumption of one key dietary component reduced all-cause mortality by 23% [1].
That component is fiber. In addition to plenty of non-starchy vegetables and fruits, I personally supplement with an additional 2.5g of psyllium husk.
But we can overdo it with fiber, and in some cases, people should even avoid it. So let’s break down the benefits and the right way to approach fiber intake.
Why Fiber Matters
All-cause mortality gives us a big-picture view of health. When we zoom in, we see fiber plays a surprisingly important role in key areas:
- Inflammation: Chronic inflammation is linked to diseases like heart disease and Alzheimer’s. Fiber intake is strongly associated with reduced chronic inflammation [2].
- Heart disease: A meta-analysis of 22 studies with over 300,000 people found that for every 7g/day increase in fiber, the risk of heart disease dropped by ~9% [3].
- Blood pressure: A meta-analysis of flaxseed supplementation (a fiber source) showed an average systolic blood pressure reduction of 2.85 mmHg, and over 3 points in trials lasting 12+ weeks [4].
- LDL cholesterol: A meta-analysis of 181 randomized controlled trials found fiber supplementation reduced LDL cholesterol by ~8.3 mg/dL [5]. Every 5g/day increase in soluble fiber lowered LDL by 5.57 mg/dL [6].
- Weight regulation: A high BMI is associated with a 30% higher mortality risk for every 5-unit increase above 25 [7][8]. Fiber helps reduce hunger and increase satiety. An extra 14g/day led to a 10% reduction in energy intake and an average weight loss of 1.9 kg over 3.8 months [9]. In obese individuals, fiber intake reduced calories by 18% and led to weight loss of 2.4 kg [9].
- Blood sugar: Higher fiber intake improves insulin sensitivity and reduces blood sugar spikes. Those consuming the most fiber had a 34% lower risk of type 2 diabetes compared to the lowest intake group [10].
- Gut health: Fiber feeds beneficial bacteria, producing short-chain fatty acids that strengthen the gut lining, reduce inflammation, and help regulate immunity [2][11].
- Digestive health: Supplementing with fiber is effective in reducing constipation and symptoms of irritable bowel syndrome [12][13].
- Cancer prevention: Fiber intake is inversely linked to the risk of colorectal cancer—the third most common cancer in men and second in women [14].
Why Psyllium Husk?
Psyllium is a widely studied soluble fiber shown to:
- Relieve constipation [15]
- Reduce LDL cholesterol [16]
- Improve satiety and reduce hunger [17]
Important Considerations
For people with IBS, Crohn’s disease, or other gut issues, fiber may not be well tolerated. Even for healthy individuals, adding fiber too quickly can lead to gas, bloating, or constipation.
Two key guidelines:
- Increase fiber gradually
-
Drink plenty of water
Fiber absorbs water in the gut, helping soften stools. Without enough water, the opposite effect can occur.
Multivitamin & Mineral
Our second top supplement has demonstrated benefits for cognitive performance, especially as we age.
A large clinical trial found that taking a multivitamin and mineral supplement daily for two years led to significant improvements in memory and global cognition. The cognitive benefit was equivalent to reversing the brain’s aging by two years [18].
Why Supplement If You Eat Well?
Declining nutrient levels in crops mean that even a great diet might fall short. Studies from the UK and other countries show significant decreases in the mineral content of fruits and vegetables over time [19].
Let’s break down the benefits of specific ingredients commonly found in multivitamin formulas.
Magnesium
Magnesium is essential for over 300 enzymatic processes. It supports protein synthesis, nerve function, blood sugar control, and blood pressure regulation. It also helps with DNA synthesis and antioxidant defense.
Despite this, 60% of adults don’t meet average intake levels, and 45% of Americans are magnesium deficient [20].
Low magnesium intake has been associated with:
- Sudden cardiac death [21]
- Heart disease (30% lower risk with higher magnesium) [22]
- Stroke (8% risk reduction per 100mg/day increase) [23]
-
Type 2 diabetes (22% risk reduction) [24]
Magnesium also improves sleep. In older adults, magnesium supplements increased sleep time and efficiency, raised melatonin levels, and lowered cortisol [25][26][27].
I recommend 420 mg/day for men and 320 mg/day for women. I personally use magnesium taurate to also get taurine’s potential benefits.
Vitamin D
Vitamin D once held promise for preventing many diseases. However, randomized trials showed no significant impact on heart attacks or cancer incidence [28].
Updated 2024 guidelines recommend:
- 600 IU/day for younger adults
-
800 IU/day for adults 50+ [29]
Higher doses may be harmful. A Canadian study found that doses of 4,000 and 10,000 IU/day decreased bone density by 2.4% and 3.5%, respectively [30].
Vitamin K2
Vitamin K2 plays a critical role in bone and cardiovascular health by regulating calcium. It:
- Improved bone density in postmenopausal women (MK7, 180 mcg) [31]
- Reduced arterial stiffness [32]
-
Showed early evidence of reducing coronary artery calcium buildup—especially in people with high baseline calcium scores [33]
Since K2 is found mainly in fermented foods, I supplement with a lower dose (90 mcg) in my multivitamin.
B Vitamins: B6, B12, Folic Acid
The VITACOG trial showed B vitamins reduced brain atrophy by 29.6% [34]. In people with high omega-3 levels, that effect increased to 40% [35].
But for those with low omega-3 levels, B vitamins had no benefit [35]. This synergy is crucial and sets up the next supplement on the list.
Omega-3
Omega-3 contains two essential fatty acids: EPA (anti-inflammatory) and DHA (supports brain structure). These fats support cognitive health—particularly when paired with B vitamins [35][36].
Brain Benefits
Although some early trials found no effect [36], others, such as a 2019 study, found:
- 7.1% improvement in cognitive function
-
22.3% reduction in dementia symptoms [36]
The interaction with B vitamins may be the key. B vitamins are required to make phosphatidylcholine, which helps transport omega-3s across the blood-brain barrier [36].
Heart Benefits
The VITAL trial (25,000 participants over 5 years) found a 28% reduction in heart attacks with omega-3 [37].
A Mayo Clinic meta-analysis of 40 studies found:
- 13% fewer heart attacks
- 35% fewer fatal heart attacks [38]
However, high doses (like 4g/day) have been linked to a higher risk of atrial fibrillation, with some studies showing a 69% increased risk [39][40]. That’s why I stick to around 1 gram/day to strike a balance.
Creatine
Creatine is widely known for improving muscle strength, but new research reveals it can benefit brain health and aging, too.
It plays a key role in energy production in both muscles and the brain. Supplementation increases brain creatine content [41].
Brain Performance
A 2022 meta-analysis found creatine improves memory, particularly in older adults [42]. A more recent review (2024) showed benefits for memory, attention, and processing speed—with particularly strong results in females [43].
Muscle Health and Longevity
Muscle strength is strongly associated with lower mortality [44]. Yet, muscle mass declines by ~1% per year after age 40 [45].
Meta-analyses show that creatine combined with resistance training improves upper and lower body strength and increases lean mass in older adults [47].
I recommend it not just for athletes, but for anyone interested in healthy aging.
TMG (Trimethylglycine / Betaine)
TMG enhances ATP recycling and promotes muscle protein synthesis [48].
In athletes, it’s been shown to:
- Improve one-rep max, sprinting, and VO2 max [49]
- Increase testosterone and improve cortisol/testosterone ratios [49][51]
Brain Health Potential
TMG may also support brain health by lowering homocysteine, an amino acid linked to increased risk of Alzheimer’s disease [52].
A meta-analysis confirmed that TMG supplementation significantly reduces homocysteine levels [53].
This positions TMG as a promising supplement not only for physical performance but also for longevity and cognitive health.
Bonus: Melatonin
Sleep is fundamental for health. A recent meta-analysis found that imbalanced sleep (too little or too much) increases mortality risk by 14–34% [54].
Melatonin Benefits
Melatonin supplementation can:
- Reduce sleep latency (time it takes to fall asleep) [55]
-
Improve overall sleep quality [56]
Most supplements are overdosed. The body naturally makes 10–80 micrograms of melatonin at night, and only 15% of a supplement is absorbed [57][58].
I use 300 micrograms, taken 2 hours before bedtime, to align with the body’s natural rhythm.
Final Thoughts
The supplements we’ve looked at—psyllium husk, a multivitamin and mineral, omega-3, creatine, and TMG—are supported by robust research and may play a key role in enhancing both performance and longevity.
I also personally take:
- Collagen peptides and hyaluronic acid for skin health
-
An extra 1g of taurine for its metabolic and cardiovascular benefits
Together, these strategies help support the body and brain across the lifespan—without relying on hype, but grounded in data.
References
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