Longevity & Mikronährstoffe: Welche Supplemente für Healthy Aging sinnvoll sind

With increasing age, metabolic processes change. The body's own production of certain substances decreases, the absorption of individual nutrients can fluctuate, and lifestyle habits also change.

Studies show that lifestyle factors such as diet, exercise, and sleep are associated with healthy aging¹²³. A balanced, predominantly plant-based diet – as found, for example, in Mediterranean patterns – is often associated with long-term vitality¹.

Nevertheless, many people do not achieve optimal levels of certain micronutrients. This is precisely where a conscious supplement strategy comes in: not as a substitute for a healthy lifestyle, but as a targeted addition.

Science clearly shows: lifestyle trumps miracle creams. Here are the most important factors you can positively influence, which have been linked in studies to a slower aging process and better health in old age:

You are what you eat, and a balanced, predominantly plant-based diet could indeed keep you younger for longer. People who follow, for example, Mediterranean or similar whole-food diets (lots of vegetables, fruits, whole grains, healthy fats, little sugar and red meat) less often suffer from chronic diseases in old age and remain fitter for longer¹. Such a diet provides plenty of antioxidants and anti-inflammatory nutrients that protect your cells from aging. Make sure to increase the number of meals with antioxidant-rich foods per day to achieve the greatest possible protection for your skin and health.

Astaxanthin: A powerful antioxidant from algae (hence the pink color of salmon and krill). Astaxanthin may be relevant for your skin: Studies show improvements in skin hydration, elasticity, and wrinkle depth with astaxanthin supplementation⁶. It scavenges free radicals and protects cells – especially in the skin and eyes – from UV damage and inflammation.

Coenzyme Q10: This endogenous substance is essential for energy production in your mitochondria (the "powerhouses" of the cells). CoQ10 levels decrease with age. Supplementation with coenzyme Q10 (often in combination with selenium) shows positive effects in seniors: improved heart function, reduced fatigue, and even decreased mortality in long-term studies⁷.

Other vital nutrients: Of course, classic vitamins and trace elements are also important for "staying young". Vitamin D, for example, contributes to the maintenance of normal bones and to the normal function of the immune system (deficiency makes you susceptible and accelerates infirmities in old age). Vitamin A (e.g. as retinol) plays a central role in skin health, supports skin regeneration and protects against premature skin aging and UV damage.

Omega-3 fatty acids from fish oil have anti-inflammatory effects and have been associated with lower overall mortality⁹. Similarly, polyphenols from plants (such as resveratrol from red grapes, green tea catechins, or curcumin) are considered potential geroprotectors, although most effects have primarily been observed in laboratory studies. A medical approach that combines various disciplines such as medicine, dermatology, nutrition, and fitness is crucial for developing effective better-aging strategies. Important: micronutrients are building blocks, not a magic formula. They work best in combination with a healthy lifestyle, rather than replacing it.

Mental Freshness: Take a few minutes each day for something that you truly enjoy. Whether it's listening to music, journaling, or a short meditation – such positive mini-rituals keep the mind young. Also try learning something new (a language, an instrument); mental challenge keeps the brain flexible and young in thought. And last but not least: Laugh! A hearty laugh relaxes your facial muscles and instantly brings a youthful glow to your face.

Adequate supply of certain micronutrients also plays a role in this context. B vitamins such as vitamins B6, B12, and folate contribute to the normal function of the nervous system and normal psychological function. They are also involved in energy metabolism - a process that is relevant for mental performance in everyday life. Biotin also contributes to the normal function of the nervous system.

Micronutrients are building blocks – but lifestyle forms the foundation.

Good sleep might be the best beauty elixir. While you sleep, your body repairs itself, and sufficient high-quality sleep (about 7–8 hours) correlates with a longer life expectancy. In a large study, people with optimal sleep habits had up to five years more life ahead of them than peers with poor sleep². So pay attention to sleep hygiene: a regular rhythm, a quiet sleep environment, and reduced screen time in the evening. The frequency of sufficiently long and restorative sleep phases is crucial for healthy aging.

Physical activity keeps you young, in the truest sense of the word. Those who exercise regularly or move a lot in their daily lives have a significantly lower mortality risk and remain independent for longer. Even moderate exercise (e.g., daily walks, cycling, muscle training) can statistically add several healthy years to your life³. Blood circulation is improved, muscles and bones remain strong, and even brain health benefits. Fitness is a central component of better aging, as it promotes not only skin health but also overall well-being. Ideally, exercise sessions should occur at least three to five times a week to achieve the best effects.

You don't have to run a marathon right away! What's more important is to keep moving regularly. For example, get up from your desk once an hour, take a short walk, or stretch. These mini-breaks boost your circulation and immediately provide an energy boost (and a fresh complexion due to better blood flow).

Sleep Rituals: Treat yourself to a relaxing routine in the evening. For example, a warm bath or reading (instead of looking at your phone). A fixed bedtime window and a dark, cool bedroom help your body wind down optimally. Deep sleep is when your body rejuvenates. Treat it as sacred time!

Magnesium contributes to:

• normal muscle function
• normal functioning of the nervous system
• normal psychological function
• the reduction of tiredness and fatigue
• normal energy metabolism

Magnesium is often considered, especially during periods of high stress or active lifestyles, as it is involved in numerous enzymatic processes.

Learn more about how magnesium affects your sleep in our blog article

Body and mind are inextricably linked. Chronic stress, depression, and loneliness make us age faster, even measurably at the cellular level (accelerated biological aging due to shortened telomeres and epigenetic changes).

Conversely, optimistic people and those with strong social ties are proven to live longer and healthier lives. In one study, a positive view of aging was found to extend life by 7.5 years⁴! Similarly, stress management and resilience have been shown to counteract the harmful effects of chronic stress⁵. For you, this means: nurture social contacts, practice relaxation techniques (meditation, yoga, walks in nature), and don't hesitate to seek help for emotional problems.

Psychologists advise embracing age positively: those who don't constantly compare themselves to their younger selves from 30 years ago live happier and more stress-free lives. And less stress, in turn, often means a lower risk of illness in old age. So, serenity is an anti-aging secret in itself. Enjoy every phase of life with its advantages – even if the shape of your body and skin changes with age, a relaxed mind will automatically make you appear more youthful.

Of course, accepting doesn't mean you shouldn't do anything. But it's about a balance: Do your best to stay healthy, but also allow yourself to wear the signs of time with dignity. A few wrinkles tell of a life lived, and a radiant smile outweighs any wrinkle anyway.

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6. Zhou X et al. (2021). Systematic Review and Meta-Analysis on the Effects of Astaxanthin on Human Skin Ageing. Nutrients, 13(9): 2917.
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8. Kiechl S et al. (2018). Higher spermidine intake is linked to lower mortality: a prospective population-based study. American Journal of Clinical Nutrition, 108(2): 371–380.
9. Mozaffarian D et al. (2013). Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults. Annals of Internal Medicine, 158(7): 515–525.
10. Dmitrieva NI et al. (2023). Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. EBioMedicine, 87: 104404.