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How to Increase Lifespan with Supplements

Like there isn’t an all-in-one anti-aging supplement, there’s no one-size-fits-all supplement plan. We’re all different, whether that be our age, health status, genetics or lifestyle, so what our body needs is going to be different, too.

This could also depend on where you live. For example, the majority of Americans are getting less than required vitamin D, with about half also being deficient in magnesium, so they may benefit from taking supplements.

Make sure you talk with your doctor before starting any supplement regimen. They should look at your health background, whether you have any medical conditions or have any deficiencies and need additional nutrients.

From there, you have a starting point for what supplements to take that you actually require and can then learn about which anti-aging supplements can benefit you and your conditions. Just keep in mind that most doctors aren’t trained in slowing down ageing, prevention, nutrition or supplements.

Which Longevity Supplements Should I Take?

There are so many anti-aging supplements out there and different opinions on each, so before you decide on which to add to your longevity supplement stack, make sure to do your research on whether the ingredient actually does what the manufacturer claims.

All Xandro Lab supplements are thoroughly researched, and we have this research available on our website. If you have any questions about supplements, head on over to our blog, where we discuss a range of supplements and topics, all backed by clinical trials and research.

While you’re still young and in you’re 30s, you might want to take:

• Vitamin D: to build up bone density.
• Magnesium: as at this age, we’re looking to relieve stress and support energy.
• Omega-3 fatty acids: for cardiovascular health.
• B vitamins: to manage stress and support energy.
• Iron: for growth and development.

For older adults in their 50s and 60s:

• Vitamin C: can help improve immune function, so it’s a great supplement to take, especially since this is one vitamin that we can easily become deficient in as we age.
• Calcium
• CoQ10
• Gingko biloba

Other than these, some other longevity supplements with exciting potential include:

• Resveratrol
• Probiotics
• Nicotinamide mononucleotide (NMN)
• Spermidine
• Quercetin and Fisetin
• Vitamin K2
• Alpha Lipoid Acid
• Curcumin
• Collagen
• Ashwagandha

His name has been throughout the media lately, but, if interested, the longevity supplements David Sinclair — the man who claims to have reversed his biological age — has mentioned taking include resveratrol, NMN, spermidine, Vitamin D, vitamin K2, alpha lipoid acid, CoQ10, quercetin and fisetin.

Read about these and their scientifically-backed benefits in our longevity guide: Ultimate Guide to Longevity Supplements: Boosting Health and Lifespan.

How to Begin a Supplement Anti-Aging Routine?

Make sure that you self-experiment carefully and monitor the changes occurring in your body. Introduce new supplements one at a time, so you can determine if you should continue to take the supplement.

Remember, you won’t see results immediately. Certain supplements and products take several weeks or even months to see the benefits, with others help your overall health and protect you in the long run.

There’s no universal routine for everyone. The key is to try different diets, exercises and supplements until you find the ones that work best for your body type.

Consider beginning with genetic testing to learn all about your genome, your weaknesses, strong points, potential drug sensitivities and health risks. This will inform your lifestyle choices thereafter.

Then, go get a detailed blood test before you take any supplements to help you reveal where to start focusing your attention. Don’t over-rely on these, though, as they’re not the best for tracking down deficiencies. Once you’ve talked to your doctor about your results, begin introducing new supplements one at a time. Use a supplement log to track what you’re taking, any side effects and benefits.

Lastly, make sure to get regular health check-ups and blood tests to monitor your progress.

Example Anti-Aging Routine with Supplements

The best timing for taking anti-aging supplements can vary depending on the specific supplement. Here are some general recommendations:

Morning:

• Probiotics: Take on an empty stomach, just before breakfast or a few hours after your last meal. These replenish the good bacteria in your gut.
• NMN: Take in the morning on an empty stomach. May help with DNA repair, energy metabolism, inflammation and stress resistance.
• Alpha Lipoic Acid: Take in the morning on an empty stomach to help improve absorption.
• Multivitamin: Begin your day with a high-quality multivitamin to cover your basic nutritional needs, including essential vitamins and minerals.
• Omega-3 Fatty Acids: Take a fish oil supplement rich in omega-3 fatty acids. These help support heart health, brain function and overall longevity. These can be taken after breakfast, lunch or dinner, but for best results, make sure to take at least 1,200mg of DHA and EPA.
• Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant that supports cellular health, energy production and overall longevity.
• B vitamins: These convert food into energy, create new blood cells and maintain healthy skin and brain cells. Take them in the morning and noon, as they can provide energy.
• Quercetin and Fisetin: Take in the morning with a healthy fat.
• Vitamin D3: Strengthens muscles and bones, boosts mood and heart function, and reduced inflammation. Take after breakfast. Take vitamin D with vitamin K.
• Vitamin K2: Assists in blood clotting, regulation of blood calcium levels and bone metabolism. Take after breakfast.
• Vitamin C: Induces autophagy, improves the epigenome, can improve mitochondrial function. Take after breakfast or after dinner.
• Collagen: Take in the morning, with or without food.
• Ginkgo biloba: Take in the morning or several times throughout the day. Takes about 4 to 6 weeks to start seeing results.
• Spermidine: Can be taken at any time, but taking with food can improve its bioavailability. To mimic fasting, take with your first meal.
• Curcumin: Take within 3 hours before or after a meal. Take earlier in the day as some people have experienced interruptions with sleep.
• Ashwagandha: Can be taken at any time of the day, but in the morning, it can help reduce stress throughout the day. Some people take at night to help improve their sleep.
• Magnesium: Helps boost blood sugar control, mood and exercise performance. Take after breakfast and before bedtime for enhanced relaxation. Don’t take magnesium oxide, which is the most common form. Magnesium glycinate and magnesium malate are best for longevity and absorption.

Try out Xandro Lab’s Magnesium Glycinate 500 mg today!

Midday:

• Turmeric (Curcumin): Turmeric contains curcumin, a potent anti-inflammatory and antioxidant compound that may contribute to overall longevity.
• Resveratrol: This antioxidant, found in red grapes, may have longevity-promoting effects by supporting cellular health and combating oxidative stress. Older adults should take it at midday.

Before Bed:

• Iron: Needed for red blood cell formation. Take after dinner and never take with a calcium tablet. Take a maximum of 45mg per day.
• Vitamin C: Induces autophagy, improves the epigenome, can improve mitochondrial function. Take it after breakfast or after dinner.
• Magnesium: Magnesium can be taken morning or night, as, at night, it can help us relax and have a better sleep.
• Resveratrol: Younger adults should take it at night.

Daily Tips:

• Be Consistent: Whatever time you decide to take supplements, make sure you take them at the same time each day to build up the compound, nutrient or mineral in your body.
• Balanced Diet: Prioritise a diet rich in fruits, vegetables, lean proteins, and whole grains to provide a wide range of essential nutrients.
• Regular Exercise: Engage in regular physical activity to promote cardiovascular health, maintain muscle mass, and support overall longevity.
• Meditation or Mindfulness: Practicing relaxation techniques can help reduce stress, improve mental well-being, and potentially contribute to a longer, healthier life.
• Limit Sugar and Processed Foods: Minimise consumption of sugary and highly processed foods, as they can contribute to inflammation and various health issues.
• Hydration: Stay adequately hydrated throughout the day to support various bodily functions.
• Avoid Smoking and Excessive Alcohol: These habits can have detrimental effects on health and longevity, so it's best to avoid them.

Example Daily Anti-Aging Routine

• 5:00am – Wake up/Get ready
  • Take supplements
• 5:30am – Exercise
• 6:15am – Shower
• 6:35am – Skincare
• 6:45am – Breakfast
  • Take supplements
• 7:30am – Meditate
• 8:00am – Head to Work
• 9:00am – Work
• 12:30pm – Lunch
  • Take supplements
• 5:00pm – Head home
• 6:30pm – Dinner
  • Take supplements
• 9:30pm – Skincare
• 10:00pm – Bed

We hope this has given you a bit more of an understanding of the various supplements for a longer life and how to take them. Your longevity development plan is personal and should be tailored to you and the benefits you’re looking for.

As mentioned, do your own research on these scientifically proven anti-aging supplements and record your experiments to see how each is affecting you.

Supplements for longevity shouldn’t be used in isolation. Check out our other posts and longevity programs with anti-aging routines for diet, exercise and skincare, too!