EIGHT IS ENOUGH
The supplements that can help lengthen your life
Turning 100 is no longer an impossible dream. Between 2000 and 2014, the number of Americans who celebrated their centennial birthday jumped 43.6 percent, according to the Centers for Disease Control and Prevention. So what keeps these super-agers humming along? Good genes, regular exercise and a healthy diet are an excellent start, says Michael F. Roizen, M.D., chairman of the Wellness Institute at Cleveland Clinic and co-author of Age-Proof: Living
Longer Without Running Out of Money or Breaking a Hip. But most of us don’t get enough of the key nutrients for longevity from food, and supplements can make up the shortfalls. He recommends taking these eight daily (with your doc’s approval).
1. Multivitamin ½ tablet in morning and at night. Splitting a tablet makes sense since we eliminate many water-soluble vitamins within 12 hours. If you’re 50 or older, iron may up the risk of heart issues, so check with your doctor.
2. Vitamin D 1000 IUs. D protects against osteoporosis and may also fight infections and cancer.
3. Calcium citrate 600 mg. It will get you halfway to your 1,200 mg daily quota, augmenting the calcium you get from food. To aid absorption, take 300–400 mg of magnesium too.
4. Aspirin 81 mg twice a day (two baby, or low-dose, aspirin). It helps protect against cancer and possibly stroke, heart attack and impotence. For best absorption, take uncoated tablets, and prevent gastric discomfort by drinking a half glass of warm water before and after.
5. Coenzyme Q10 100 mg twice a day. CoQ10 helps cell mitochondria turn glucose into electric energy and may protect against heart failure and other inflammatory processes.
6. DHA Omega-3 900 mg. It’s good for brain function and may protect against early macular degeneration.
7. Omega-7 420 mg. Though more research is needed, it appears omega-7 fatty acids lower LDL cholesterol, triglycerides and C-reactive protein, a marker of inflammation.
8. Probiotics 4 billion colony-forming units (CFU). Some foods change the bacterial makeup of the gut, producing chemicals that contribute to arterial aging. Probiotics—the good bacteria found in cultured yogurt—may offset the effects of bad bacteria.
Visit Parade.com/cheatsheet for 10 health hacks to boost your odds of living to 100.