As much as we’d love an easy “fountain of youth” solution, alas, that magic pill doesn’t exist quite yet. So, we spoke with Dr. Hillary Lin, Stanford-trained physician, longevity expert and CEO of CareCore, to learn the most essential vitamins to take for healthy aging—and what to skip.
Before going on, it's important to note that a food-first approach is crucial, and that supplements should only be taken if your doctor advises you to (and usually after a blood test that confirms any deficiencies). Finally, when shopping for supplements, always check to make sure the ones you buy have been third-party tested by checking for a certification seal from organizations like NSF, USP or ConsumerLab.
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“I tell patients to aim for at least two grams, combined EPA/DHA daily from high-quality fish or algae-based supplements, although testing can help refine this dose,” Dr. Lin tells us.
Related: 'I'm a Longevity Expert, and This Is the One Vitamin People Over 50 Should Stop Taking ASAP'
Creatine
“Creatine isn't just for bodybuilders—the data on cognitive function and muscle preservation in aging adults is compelling,” Dr. Lin says. “Five grams daily can help maintain muscle mass, bone density and even brain health as we age."
Magnesium doesn’t receive enough credit, according to Dr. Lin, who dubs it “the most underrated longevity supplement."
Related: This Simple Daily Stretch Could Add Years to Your Life, Trainers Say
Vitamins D3 and K2
Research backs up the benefits. The Rotterdam Study—which assessed how often aging adults developed certain diseases—found that taking vitamin K2 was associated with a decreased risk of coronary heart disease. “I recommend 2,000 to 4,000 IU of D3 with 100 to 200 mcg of K2 (MK-7 form) daily, but test your levels first,” Dr. Lin notes. “The sweet spot for vitamin D is 40-60 ng/mL."
What Vitamins To Skip
Dr. Lin’s biggest pet peeve is generic multivitamins. She says they’re “one-size-fits-none” and give people a false sense of security that they’re covered with a single vitamin.
Related: What’s the Best Time of Day To Take Multivitamins? Here Are 3 Things To Consider
High-Dose Vitamin E
If you want to boost your longevity, omega-3s, creatine, magnesium and vitamins D3 and K2 are all beneficial choices to kick off your wellness routine. But remember—they’re just the starting point.
Before you shop, it’s important to be well-informed and a mindful label reader. Just because “anti-aging” may be plastered on a vitamin’s label, that doesn’t necessarily mean it will deliver real results.
Related: 2 Over-The-Counter Medications You Should Never, Ever Combine, According to Doctors
Sources:
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