Dr. Eric Verdin’s Top Supplements for Longevity: Vitamin D, B12, Omega-3, and Creatine
In the quest for a longer, healthier life, many turn to science and expert advice. Dr. Eric Verdin, CEO and president of the Buck Institute for Research on Aging near San Francisco, shares his personal regimen of four essential supplements he takes daily for healthy aging.
The Role of Lifestyle and Supplements in Aging
Verdin’s research focuses on extending “healthspan” – the period during which one enjoys optimal health. He believes that while genetics play a role in longevity, lifestyle factors such as diet, physical activity, sleep, stress management, and social relationships are the primary determinants of whether one lives to 65 or 85.
For those with good health habits, he notes that specific supplements can further enhance longevity. Here are four that Verdin has personally integrated into his routine.
Vitamin D: The Sun’s Essential Vitamin
Vitamin D, known as the “sunshine vitamin,” is crucial for bone health, as it aids in calcium and phosphorus absorption. Dr. Verdin emphasizes its importance, noting that about 35% of US adults suffer from vitamin D deficiency.
He recommends checking blood levels to ensure sufficiency. Verdin believes supplementing vitamin D is inexpensive, safe, and beneficial for overall health, especially in colder climates or for those with darker skin.
In fact, the UK government advises all citizens to take daily vitamin D supplements from autumn through winter.
Vitamin B12: For Energy and Brain Health
Another key supplement in Verdin’s routine is vitamin B12, vital for red blood cell formation, DNA synthesis, and nerve function. Deficiency can lead to fatigue, nerve damage, and memory issues.
According to a CDC analysis from 2007 to 2018, about 3.6% of adults over 19 are deficient in vitamin B12. Verdin advocates for regular blood tests to monitor B12 levels, particularly in older individuals.
Food sources rich in B12 include animal products such as dairy, meat, and eggs, but supplementation can be beneficial for those not meeting dietary needs.
Omega-3 Fatty Acids: Heart and Brain Support
Dr. Verdin includes omega-3 fatty acids in his daily regimen for heart and brain health. These healthy fats are found in fatty fish, walnuts, and seeds like chia and flax.
Research suggests that omega-3 fatty acids reduce cardiovascular risks by regulating heart rate, lowering blood pressure, and enhancing blood vessel function. However, Verdin notes that while eating fish is beneficial, supplements can be a convenient alternative for those who do not consume sufficient amounts.
For instance, countries with high fish consumption rates, such as Japan, exhibit better cardiovascular health than much of the Western world.
Creatine: Boosting Both Body and Mind
Creatine, naturally produced by the body and also found in protein-rich foods, is another supplement Dr. Verdin takes. Popular among athletes for muscle building, creatine also supports cognitive function.
Verdin values creatine for its role in cell function and energy production. Sports nutritionists consider creatine safe and efficacious based on extensive research on its benefits for cognitive and physical performance.
Final Thoughts
While genetics play a role in longevity, Dr. Verdin’s approach highlights the significant influence of lifestyle choices and targeted supplementation. By focusing on pillars like diet and physical activity and integrating key vitamins and minerals into their daily routine, individuals can enhance their healthspan and enjoy a longer, more vibrant life.
We invite you to share your thoughts on these supplements and Dr. Verdin’s advice. How do you incorporate them into your health regimen? Feel free to comment below and don’t forget to subscribe to our newsletter for the latest in health and wellness news.
