In the rapidly growing supplement market, consumers are often faced with an overwhelming array of choices. From vitamins and minerals to herbs and amino acids, the sheer number of products available can make it difficult to determine which supplements are truly beneficial, not to mention that dosage recommendations can also be confusing. 

The efficacy of dietary supplements in promoting longevity remains a topic of ongoing debate. While some supplements may indeed offer health benefits, others might be less beneficial or even counterproductive.

In this article, we'll look closely at various "anti-aging supplements" and their effectiveness and identify some of the worst supplements for longevity based on lack of scientific support or risk for adverse reactions.

Navigating the World of Supplements: Types and Uses

To help make sense of the ocean of supplement options, let's take a look at common classifications of supplements based on their ingredients and uses:

Based on Composition

1. Vitamins and Minerals:
• Essential nutrients required for various bodily functions.
• Examples: Vitamin C, vitamin D, calcium, magnesium, potassium.
2. Herbal/Botanical Supplements:
• Derived from plants and used for their therapeutic properties.
• Examples: Gymnema sylvestre extract, white kidney bean extract
3. Amino Acids and Proteins:
• Building blocks of proteins and essential for muscle repair and growth.
• Examples: Creatine, Verisol collagen peptides
4. Fatty Acids:
• Essential fats that support various bodily functions, including brain health and inflammation reduction.
• Examples: Omega-3 fatty acids (fish oil), omega-6 fatty acids.
5. Probiotics and Prebiotics:
• Supplements that support gut health by promoting the growth of beneficial bacteria.
• Examples: Lactobacillus, bifidobacterium, inulin.
6. Antioxidants:
• Compounds that help neutralize free radicals and prevent oxidative stress.
• Examples: Vitamin E, astaxanthin.

Based on Purpose

1. Longevity and Anti-Aging:
• Supplements aimed at boosting longevity and slowing down aging processes.
• Examples: Niacin, berberine, spermidine.
2. General Health:
• Supplements aimed at supporting overall health and wellness.
• Examples: Multivitamins, fish oil, probiotics.
3. Sports and Performance:
• Supplements designed to enhance athletic performance, muscle growth, and recovery.
• Examples: Creatine, EAA’s.
4. Weight Management:
• Supplements that aid in weight loss or management.
• Examples: Berberine, glucomannan, Yerba mate.
5. Cognitive Function:
• Supplements that support brain health and cognitive functions.
• Examples: Theanine, gaba.
6. Immune Support:
• Supplements that boost the immune system.
• Examples: Zinc.
7. Joint and Bone Health:
• Supplements aimed at supporting joint mobility and bone strength.
• Examples: Glucosamine, chondroitin, calcium.

What Are "Longevity Supplements"?

While the classification of supplements is generally clear and widely understood, questions often arise when it comes to longevity supplements. What exactly are they? How can we distinguish between genuine effectiveness and marketing hype? And what should you consider if you're thinking about taking them?

First and foremost, for longevity supplements to be worth purchasing, they should be supported by scientific evidence of their effectiveness. Specifically, they should:

1. Target the root causes of age-related changes: the 12 hallmarks of aging.
2. Be backed by research, with peer-reviewed studies in small mammals showing that the molecules extend lifespan or increase the period of healthy, disease-free life.
3. Have undergone multiple double-blind, randomized, placebo-controlled human clinical trials demonstrating that a given dose is safe and well-tolerated.

In addition to the science, longevity supplements should adopt a comprehensive approach to aging: 

1. Use a combinatorial approach, acknowledging that aging is a multifactorial process. 
2. Not only "improve health," but actively combat and slow down age-related deterioration.
3. Promote the adoption of lifestyle principles that enhance overall performance.

Worst Supplements for Longevity

Below are several popular supplements that are marketed towards those interested in healthy aging yet that have been the subject of scrutiny due to a lack of evidence:

Resveratrol

Resveratrol, an antioxidant commonly found in supplements marketed for longevity, has been touted as a potential anti-aging powerhouse. Made famous by Dr. David Sinclair and other scientists, studies of resveratrol showed that this supplement could extend lifespan in various animals (mainly, invertebrate) (1). Resveratrol treatment significantly attenuated the increase of ROS and oxidative damage and up-regulated the decrease of antioxidant enzyme activities induced by aging (2). 

Resveratrol, found in grape skins and red wine, gained significant attention thanks to scientific studies, which helped boost wine sales. The publicity was so impactful that the pharmaceutical giant GSK acquired Sirtris Pharmaceuticals—a company co-founded by Dr. Sinclair— for an impressive $720 million. Sirtris was developing resveratrol and similar compounds aimed at the same biological mechanisms. GSK eventually integrated the entire research and development operation into their company (3).

The evidence for resveratrol's benefits is not as straightforward as initially thought, largely due to its poor bioavailability. To put it simply, the amount of resveratrol that actually reaches your bloodstream after taking a supplement is relatively low (only 20%), making it difficult for it to produce a noticeable effect (4). 

Another issue is that our livers metabolize resveratrol so fast that its concentration in the bloodstream is reduced by half in only about 15 minutes (5). Scientists found that the original research was bugged by assay artifacts, with other compounds (notably dyes) contributing to the supposed resveratrol effect on the SIRT1 pathway (6). 

Along the way, Dr. Sinclair has been hailed a lot of criticism for his conclusions regarding resveratrol (and other supplements he used).  His claims, especially in his social media posts, interviews, and book, have drawn criticism from scientists who have accused him of hyping his research and extolling unproven products, including some from companies in which he had a financial interest. 

Pterostilbene, a derivative of resveratrol, is often considered a better choice than resveratrol for several reasons. While both are natural compounds with antioxidant properties, pterostilbene (7):

• Is more bioavailable, meaning it is absorbed and utilized by the body more efficiently.
• Has a longer half-life, allowing it to remain active in the bloodstream for a longer period, making it more effective at lower doses compared to resveratrol. 
• Is less prone to rapid breakdown in the liver, which enhances its potential benefits for promoting healthy aging, cellular function, and longevity.

Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is becoming well-known as a supplement with potential health benefits, including its antioxidant properties and effects on oxidative stress. However, ALA intake should be approached with caution, as the long-term health effects of high doses of ALA remain the subject of ongoing research and controversy (8). 

Although clinical studies have recognized it as safe, long-term use of ALA has been linked to potentially serious problems, especially in the liver. It may be capable of causing fatty liver degeneration, liver damage, inflammation, and even disrupting the structure of the liver (9). Additionally, being an extremely strong antioxidant, it lowers the cell's own antioxidant defense mechanisms, which might actually speed up the aging process (10).

Biotin

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in energy metabolism, healthy skin, and hair. It functions as a cofactor for carboxylase enzymes, which are involved in fatty acid, amino acid, and glucose metabolism. Biotin deficiency can cause a range of symptoms, including hair loss, skin problems, and neurological issues.

The balanced use of biotin has great importance for normal well-being, but it hasn’t been shown to have specific longevity effects. 

Most Collagen Supplements

While collagen is essential for healthy skin, hair, and joints, swallowing collagen supplements for longevity may not be the silver bullet it's made out to be. That's because once collagen hits your digestive tract, it gets broken down into amino acids, which then enter the bloodstream and get used up in other important processes.

These processes are not directly linked to skin, hair, and joint health, however. So, regarding longevity, collagen supplements (not collagen peptides!) are unlikely to be as powerful as they claim.

Gummies

The sweet, chewy world of nutritional supplements is tempting—but unfortunately, most don't live up to expectations. With an industry valued at over $7 billion and expected to double by 2027, there's no denying gummies' popularity, yet concerns around safety and efficacy are growing (11).

One of the reasons these supplements taste so good is because they often contain quite a bit of sugar. On average, a single gummy can have 2 to 3 grams of sugar, and a typical daily serving of two gummies can contain 4 to 8 grams of sugar (12). If you're taking multiple gummies a day, this adds up quickly. For instance:

Adding sugar to your diet can lead to glucose spikes, the accumulation of AGEs (advanced glycation end products), and even DNA damage. Proper longevity supplements aim to reduce glucose intake while managing cravings, insulin resistance, appetite, and glucose spikes.

In addition to their sugar content, gummy vitamins often fail to deliver effective therapeutic doses of key ingredients. Here's why:

• Limited Space: Gummies are small, so they can't hold much of a therapeutic ingredient. To reach effective doses, you'd have to consume more gummies, leading to higher sugar intake.
• Ingredient Stability: Many ingredients, especially those sensitive to heat or moisture, can degrade during production, reducing their potency.
• Taste Masking: Therapeutic ingredients often taste bad, so to make gummies more palatable, manufacturers limit their use or leave them out entirely. This compromises their effectiveness.
• Limited Shelf Life: Gummies have a shorter shelf life compared to traditional supplements, and improper storage can cause them to spoil more easily and faster.

Green Powders 

Despite their popularity, green powders, often marketed as superfoods, may not be as potent for longevity as advertised. While they do contain some nutrients found in green vegetables, fruits, and herbs, the effectiveness of these nutrients is isolated, while their powdered form is unproven. Additionally, they often lack therapeutic doses of key compounds, making them more of a tasty supplement than an effective one.

Many companies promote these "whole foods" as offering nutritional benefits, but often they use low-nutrient plant powders and mix in multivitamins, misleading consumers to believe the vitamins and minerals come directly from the plants. This is rarely the case.

Moreover, green powders may contain high levels of oxalates and heavy metals, which can be harmful. Oxalates are known to contribute to oxidative stress and mitochondrial damage, impairing energy pathways and cellular efficiency, which are key factors in longevity (13).

The burden of oxalates can also deplete the body's antioxidant reserves, increasing vulnerability to oxidative damage. This can lead to inflammation, tissue damage, and a decline in overall health and life expectancy (14).

Most Multivitamins

Standard multivitamins often take a "spray and pray" approach, offering a long list of random ingredients in trace amounts without a specific strategy. This approach lacks focus, providing small doses of many nutrients that may not address individual health needs or longevity goals. While multivitamins may benefit those who struggle to get adequate nutrition from food, they are not effective for targeting longevity.

Longevity supplements should include clinical doses of ingredients proven to support healthy aging. It's important to be selective about what you're taking, focusing on compounds that target age-related decline and the 12 hallmarks of aging.

Even some "longevity companies" offer ingredients known to influence longevity pathways but often combine them in random ways without considering their broader effects. The issue is that each supplement or ingredient can have multiple outcomes beyond the specific longevity interaction being targeted. For instance, glycine, berberine, and NMN are commonly used for their potential benefits in aging, but they also affect various biological processes that may interact unpredictably when taken in uncontrolled combinations.  

This lack of precision can lead to unintended effects or reduce the overall efficacy of a longevity regimen.

Evidence-based Supplements

When it comes to health interventions like supplements, it's vital to base decisions on solid research. This means looking at well-designed studies that dig deep into the effectiveness and safety of the supplement in question. This type of research, known as evidence-based research, uses tools like randomized controlled trials (RCTs), meta-analyses, and systematic reviews to paint a clearer picture of supplements' effects.

Why Is Evidence-Based Research Important in Supplement Selection:

Not all supplements are created equal. Some may contain harmful ingredients or interact negatively with medications. 

Evidence-based research critically assesses these claims, distinguishing between those that are genuinely effective and those that are not supported by scientific data. 

Determining the appropriate dosage is essential for the effectiveness and safety of any supplement.

Supplements vary significantly in quality.  Research can identify brands and products that meet high standards of purity and potency. Third-party testing and certification, often highlighted in research, can guide consumers toward reliable products.

Different supplements serve different purposes. Evidence-based research helps match specific health needs with appropriate supplements. 

The Importance of Consulting Healthcare Professionals

Taking supplements without consulting healthcare professionals can be a risky move. They are experts in their field and can help you make informed decisions about your health and needs. Here's why it's vital to seek professional advice before taking supplements:

• Medication interactions: Some supplements can interact with medication in unexpected ways, potentially causing dangerous side effects. Your healthcare provider will be able to advise you on any potential interactions based on your specific medical history.

• Dosage: Dosing recommendations can vary greatly depending on your specific needs, and taking too much (or too little) of a supplement can have adverse effects.

Tips for Choosing The Best Quality Supplements

Consult Reputable Sources

• Look for information from credible organizations, such as the National Institutes of Health (NIH), the World Health Organization (WHO), and peer-reviewed journals. Websites like PubMed provide access to a wealth of scientific studies on various supplements.

Check for Clinical Trials

• Supplements that have undergone rigorous clinical trials are more likely to be effective. Review the outcomes of these trials to understand the potential benefits and risks.

Seek Professional Advice

• Healthcare professionals, such as doctors, dietitians, and pharmacists, can provide personalized advice.

Read Articles in Jung+ Library

• Jung+ created not only formulas backed on the most valuable research studies and findings but also a library where you can read about a plethora of longevity topics and access primary sources of the data.

The bottom line: with the rapidly evolving landscape of nutritional science, staying informed and up-to-date is crucial for making informed decisions. 

This is precisely why Jung+ prioritizes in-depth research, thorough analysis of the latest scientific findings, and implementation of these insights into our formula development processes. We believe that an educated consumer is a healthy consumer, and our commitment to transparency and delivering the best products possible reflects this belief.

Learn more about choosing evidence-based supplements with help from the Jung+ Library.

References:

1. Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan (2003). Nature.
2. Resveratrol Attenuates Oxidative Stress and Extends Life Span in the Annual Fish Nothobranchius guentheri (2015). Rejuvenation Research.
3. GSK moves to shutter Sirtris' Cambridge office, integrate R&D. https://www.fiercebiotech.com/r-d/updated-gsk-moves-to-shutter-sirtris-cambridge-office-integrate-r-d 
4. Bioavailability of resveratrol: Possibilities for enhancement (2018). Journal of Herbal Medicine.
5. Therapeutic potential of resveratrol: the in vivo evidence (2006). Nature Reviews Drug Discovery.
6. GSK/Sirtris compounds dogged by assay artifacts (2010). Nature Biotechnology.
7. Effect of resveratrol and pterostilbene on aging and longevity (2018). Biofactors.
8. Efficacy of Alpha-lipoic Acid in The Management of Diabetes Mellitus: A Systematic Review and Meta-analysis (2019). Iranian Journal of Pharmaceutical Research.
9. Prophylactic and abundant intake of α-lipoic acid causes hepatic steatosis and should be reconsidered in usage as an anti-aging drug (2016). Biofactors.
10. Effect of alpha-lipoic acid on memory, oxidation, and lifespan in SAMP8 mice (2012). Journal of Alzheimer's Disease.
11. Gummy Vitamins Marker (2023). From: https://www.thebusinessresearchcompany.com/report/gummy-vitamins-market 
12. Should you take gummy vitamins? https://www.uclahealth.org/news/article/should-you-take-gummy-vitamins 
13. Mitochondrial superoxide production during oxalate-mediated oxidative stress in renal epithelial cells (2002). Free Radical Biology and Medicine.
14. Hyperoxaluria-induced oxidative stress and antioxidants for renal protection (2005). Urological Research.