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Supplements for Longevity: Creatine, CoQ10, Omega-3s, and More

Supplements for Longevity: Creatine, CoQ10, Omega-3s, and More
Photo by Andrey Khoviakov / Unsplash

Introduction

While lifestyle choices like exercise, diet, and sleep remain the cornerstones of healthy aging, nutritional supplements offer additional tools for supporting longevity. Not all supplements live up to their promises, but several have strong scientific backing. From creatine for muscle and cognition to CoQ10 for mitochondrial health and omega-3 fatty acids for inflammation, certain compounds can meaningfully extend healthspan.

1. Creatine: Beyond Muscle Power

1.1 Role in Energy Metabolism

Creatine acts as a phosphate donor to regenerate ATP during high-energy demand. This is crucial not only for athletic performance but also for maintaining energy in aging muscle.

1.2 Benefits in Aging

  • Preserves muscle mass and strength in older adults.
  • Supports cognitive performance and may protect against neurological decline.
  • Enhances recovery from exercise and injury.

1.3 Evidence

The International Society of Sports Nutrition concludes creatine is safe and effective across age groups (Kreider et al., 2017).

2. Coenzyme Q10: Fueling the Mitochondria

2.1 What It Does

CoQ10 is an essential cofactor in the mitochondrial electron transport chain, supporting ATP production and acting as an antioxidant.

2.2 Benefits in Aging

  • Improves mitochondrial efficiency.
  • Reduces fatigue in conditions like heart failure.
  • Supports cellular resilience against oxidative stress.

2.3 Evidence

CoQ10 supplementation has been shown to improve symptoms in mitochondrial diseases and may have broader applications for aging (Quinzii & Hirano, 2010).

3. Omega-3 Fatty Acids: Anti-Inflammatory Allies

3.1 Mechanisms

Marine omega-3s (EPA and DHA) modulate inflammatory pathways, support cell membranes, and improve cardiovascular health.

3.2 Benefits in Aging

  • Reduce risk of cardiovascular disease.
  • Improve cognitive function and slow decline in dementia.
  • Support joint health and reduce chronic inflammation.

3.3 Evidence

A major review highlights omega-3s as clinically relevant in reducing inflammatory processes associated with aging (Calder, 2015).

4. Vitamins and Amino Acids

4.1 Vitamin D

Supports bone health, immune function, and muscle strength—deficiency is widespread in older adults.

4.2 Glycine

Acts as a neurotransmitter and supports sleep quality, metabolic balance, and collagen synthesis (Rondanelli et al., 2021).

4.3 Adaptogens (Ashwagandha)

Evidence suggests ashwagandha may reduce stress, lower cortisol, and improve resilience (Lopresti et al., 2019).

5. Cautions and Considerations

  • Individual variation: Not everyone responds the same way; genetics, microbiome, and baseline health matter.
  • Quality and purity: Supplements are not always well-regulated; third-party testing is recommended.
  • Lifestyle foundation: Supplements cannot replace exercise, diet, sleep, and social connection.

Conclusion

Supplements are not magic pills, but several—creatine, CoQ10, omega-3s, vitamin D, glycine, and certain adaptogens—offer measurable benefits for aging. They act by supporting energy production, reducing inflammation, and preserving muscle, bone, and cognitive function. When combined with a strong lifestyle foundation, these compounds can help extend both lifespan and healthspan.

References

  • Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
  • Quinzii CM, Hirano M. Coenzyme Q and mitochondrial disease. Dev Disabil Res Rev. 2010;16(2):183–188.
  • Calder PC. Marine omega-3 fatty acids and inflammatory processes: effects, mechanisms and clinical relevance. Biochim Biophys Acta. 2015;1851(4):469–484.
  • Rondanelli M, et al. Update on the role of glycine in the management of sleep disorders and metabolic disorders. Curr Pharm Des. 2021;27(15):1785–1792.
  • Lopresti AL, et al. A systematic review and meta-analysis of the clinical use of ashwagandha (Withania somnifera) for the treatment of stress and anxiety. J Clin Med. 2019;8(11):1734.
  • Elmadfa I, Meyer AL. Vitamins for the first 1000 days: preparing for life. Int J Vitam Nutr Res. 2012;82(5):342–347.