4 Supplements You Should Not Take for Longevity

Aging gracefully is a goal that many aspire to, and living a long, healthy life often becomes a top priority as we age. With countless products and supplements touted as “the key to youthful vitality,” it’s easy to feel overwhelmed or confused about what actually contributes to healthy aging. The supplement aisle, filled with promises of better energy, stronger bones, a sharper mind and radiant skin, can be alluring but also misleading. Not everything labeled as a “health booster” is as beneficial as it seems.

While supplements can be helpful in filling specific deficiencies or supporting overall health (especially as we age), not all are equal. And some might even do more harm than good. It’s crucial to approach supplementation with a cautious and informed mindset, ensuring your choices are based on science rather than marketing. In this article, we’ll highlight some supplements that are best to avoid and explain why they may work against your goal of living a long, vibrant life.

1. Iron

Iron is essential for maintaining healthy red blood cells and efficiently transporting oxygen throughout the body. However, iron supplements may not be the best choice if your goal is healthy aging.

“I don’t recommend taking iron supplements for healthy aging unless there is a specific reason and they are prescribed by your doctor,” says Elizabeth Ward, MS, RDN, registered dietitian nutritionist and co- author of the book The Menopause Diet Plan. “Excess iron can build up in the liver, heart and pancreas in people with hemochromatosis, an inherited disease that causes the absorption of large amounts of iron. You may not know you have this condition, which occurs in 1 in 200 to 400 people and often goes undiagnosed, so prevention is better than cure,” she adds.

“Too much iron can also interact with certain medications, decreasing their effectiveness,” notes Ward.

Ward says some older adults need iron supplements, including those with iron deficiency anemia due to chemotherapy or certain gastrointestinal disorders, such as celiac disease or those with chronic heart failure. However, indiscriminate taking of iron supplements for longevity is not recommended for the generally healthy population, especially the elderly.

2. Resveratrol

Resveratrol is a natural compound found in grapes, red wine and certain berries, known for its antioxidant properties. It is often touted for its potential to promote heart health and fight aging.

“Despite its popularity and promising results from animal studies, the doses needed to reproduce the effects seen in these studies are much higher than those typically available in supplements,” shares Vanessa Imus, MS, RDN. “Therefore, although resveratrol may offer some health benefits, it is often seen as more of a hype than a stand-alone supplement for healthy aging,” she adds.

A systematic review suggests that there is currently no conclusive clinical evidence to support its recommendation in a healthcare setting. High doses of resveratrol in supplement form may also interfere with certain medications, such as blood thinners, and cause gastrointestinal side effects.

3. Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient that supports immune function, skin health, and iron absorption from plant-based foods. It is a powerful antioxidant that helps protect cells from damage caused by free radicals.

Yet even though vitamin C is an essential nutrient to include in the diet, Johannah Katz, MA, RD, an Orlando-based registered dietitian, suggests that excessive doses of vitamin C can potentially interfere with the body’s natural defense mechanisms. body. “Studies have shown that high levels of exogenous antioxidants, including vitamin C, may suppress the body’s endogenous antioxidant response system, which is more powerful at combating oxidative stress,” says Katz.

“Additionally, the body tightly regulates the absorption of vitamin C, and excess amounts are usually excreted, providing no additional benefits and potentially causing side effects like gastrointestinal discomfort,” adds Katz.

4. Vitamin E

Vitamin E is a fat-soluble antioxidant that plays an essential role in protecting cells against oxidative damage caused by free radicals. Research indicates that vitamin E supplements should not be used to support longevity due to the lack of consistent evidence demonstrating their effectiveness in extending lifespan. While vitamin E is known for its antioxidant properties, studies exploring its impact on longevity have produced mixed results.

Some research has even suggested that high doses of vitamin E supplements may do more harm than good by disrupting the body’s natural oxidative balance and potentially increasing the risk of certain diseases, such as cardiovascular problems or certain types of cancer. . Antioxidants, when consumed in isolated, high amounts, can sometimes interfere with the body’s normal cellular processes, leading to unintended adverse effects rather than the desired health benefits.

Tips for healthy aging

Healthy aging doesn’t have to be complicated—it’s just about making small, intentional choices that support your body and mind over time. Here are some simple and practical tips to get started:

• Adopt a colorful diet: Focus on whole foods like fruits, vegetables, whole grains, lean proteins and healthy fats. A colorful plate not only looks attractive, but also contains a variety of nutrients your body needs.
• Stay active: Regular exercise is key. Whether it’s walking, yoga, swimming or dancing, find activities you enjoy and stick with them. Even 30 minutes a day can make a big difference!
• Prioritize sleep: Quality sleep allows your body to repair and recharge. Aim for 7 to 9 hours each night and establish a consistent sleep routine to help your body clock stay on track.
• Keep your mind engaged: Challenge your brain with puzzles, reading or learning something new. Staying mentally active can help maintain cognitive health as you age.
• Stay hydrated: Drinking enough water is essential for everything from digestion to skin health. Keep a bottle of water handy to remind you to sip it throughout the day.
• Stay connected: Maintain strong relationships and social connections with friends, family or community groups. Emotional support plays a vital role in overall well-being.

The essentials

Although it’s tempting to turn to supplements that promise to increase longevity, it’s important to approach them with caution. Many products on the market make bold claims but lack solid scientific backing or, even worse, they may pose risks to your health if taken unnecessarily. While some supplements can help with healthy aging, it’s best to first focus on building a strong foundation for your health through a balanced diet, regular physical activity, quality sleep, and meaningful social connections. . Your body thrives much more with these natural and proven treatment methods than with miracle solutions.

Remember that there is no substitute for a healthy lifestyle and the key to longevity is simple, conscious choices that support your overall well-being. If you are considering taking a supplement, always talk to your doctor to make sure it is safe and actually necessary for your situation. By staying informed and prioritizing evidence-based practices, you can take the guesswork out of aging gracefully.