This post has been updated since it was originally published on April 18, 2021.
Supplements can serve a number of purposes in your diet, from providing nutrients that you may be missing otherwise, to supporting your immune system and overall well being. While the foods you eat often offer plenty of nutritional value to bolster your quality of life, sometimes there are natural gaps in your diet which need to be filled by vitamins and supplements. Regardless of your age, if you want to live a longer and healthier life, these are the six supplements you should be taking daily so that you can look and feel ageless.
Vitamin D
Often absorbed into your body from sunlight, vitamin D can help to fight against free radicals and have been shown to ward off diseases like cancer. Verywell Health explains, “Research shows that both vitamin D deficiency and vitamin D toxicity may play a role in the development of cancer and cardiovascular disease.” If you live in a climate which does not offer you much access to sunlight, or if you want to limit your time in the sun to protect your complexion, vitamin D is a great supplement to include in your morning routine.
Calcium
Calcium is often found in dairy products, so if you have cut this food group from your diet you may be deficient in this necessary mineral. Particularly in women, calcium has been shown to increase life expectancy, making it a worthwhile addition to your diet provided you check with your doctor before doing so. Verywell Health reports, “In a 2011 review of the Iowa Women’s Health Study, in which 38,000 older women were tracked over a 22-year period, calcium was the only common multivitamin component shown to have a positive effect on mortality—that is, those women taking calcium (average 400-1300 mg/day) had a slightly lower risk of dying during that time.”
Fish Oil
Fish oil supplements are loaded with omega-3’s, offering a multitude of health benefits from fighting against memory loss to even boosting your metabolism. Dr. Oz explains, “Your brain’s tissue is composed of fat, mostly consisting of DHA or docosahexaenoic acid, an omega-3 fatty acid. DHA helps improve the way your brain functions and increases new cell growth, which is crucial to prevent and fight the effects of memory loss.”
Fiber
According to Dr. David Sabgir, a cardiologist and founder of Walk with a Doc, fiber is a supplement you should be taking "because not only do they support heart health, but they also contribute to your daily intake recommendations." He adds, "Almost 80% of heart disease is related to factors that we can reduce. Making healthy choices like not smoking, walking more every day, keeping your systolic blood pressure (top number) usually under 130, maintaining a proper weight, and eating a diet high in fruits and vegetables can go a long way in preventing heart disease!”
Probiotics
Additionally, nurse practitioner Caitlin Policastro shares that probiotics can enhance a healthy gut. She explains, "One of the best things to do to enhance gut function and eliminate toxins and infections properly is to take a good quality pro and prebiotic. This will enhance the 'good' bacteria in your gut that allows your GI system to defend itself properly."
Caprylic Acid
Taking caprylic acid supplements is another way you can restore your gut and live a longer, healthier life. The Canada Diet reports that "it can help to support the health of your digestive system through its anti-inflammatory and anti-fungal effects." Coconut, coconut oil, and palm kernel oil are some examples of foods that are rich in caprylic acid.
Living a long life is about so much more than the supplements you take, but integrating the right vitamins and minerals into your day to day routine can be a great way to ensure a healthy life, in tandem with a well balanced diet.
