09/05/2025
A doctor who researches healthy aging takes 4 supplements daily:
Dr. Eric Verdin studies the biology of aging and how to get and stay healthy.
He believes lifestyle factors play the biggest role in how long we live, and supplements could help too.
Verdin explained why he takes vitamin D, vitamin B12, creatine, and omega-3 fatty acids.
A doctor who researches longevity shared the four supplements he takes daily for healthy aging.
Verdin said that while genes play a role, he believes diet, physical activity, sleep, stress management, and social relationships are the five pillars of longevity and what will determine whether we live to 65 or 85.
If a person has those under control and wants to take their health from good to great, evidence suggests certain supplements could help, he said.
Vitamin D
Verdin takes vitamin D and believes most people should too.
About 35% of US adults have vitamin D deficiency, according to the Cleveland Clinic, so Verdin recommends people get a blood test to see whether they're getting enough.
Vitamin D is both a nutrient that we eat and a hormone the body produces. It's important for bone health as it helps the body absorb the bone's building blocks: calcium and phosphorus. The possible role of vitamin D in disease prevention is a large research area, but there's not enough consistent evidence to prove any link.
Some foods contain vitamin D, but sunlight is the primary natural source, which is why many people who live in colder climates have insufficient levels.
"Supplementing this is very cheap, it's very safe, and in my opinion is important," Verdin said.
The UK government recommends that everyone takes a daily vitamin D supplement during the autumn and winter. Those who have darker skin may also struggle to get enough vitamin D from sunlight.
Vitamin B12
Verdin takes vitamin B12 and advises people to have their levels measured as it's common to be deficient, particularly if you're older.
An analysis of data collected by the Centers for Disease Control and Prevention between 2007 to 2018 found that about 3.6% of all adults over 19 were deficient in vitamin B12.
The vitamin is found in animal sources such as dairy, meat, and eggs. It's needed to form red blood cells and DNA and is also key for the functioning and development of brain and nerve cells.
It's crucial for many cellular processes including repair and generating energy, Verdin said. Evidence shows that deficiency leads to problems such as fatigue, nerve damage, and memory loss.
Omega-3 fatty acids
Verdin takes an omega-3 fatty acids supplement for his heart and brain health.
Omega-3 fatty acids are found in fatty fish such as salmon and anchovies, walnuts, and chia and flax seeds. "Some countries have very high levels of omega acids, such as Japan, where they eat a lot of fish. But for most of us in the Western world, we don't have enough," Verdin said.
Studies suggest that these healthy fats reduce the risk of cardiovascular disease by helping the heart beat at a steady rate, lowering blood pressure and heart rate, and improving blood vessel function, according to the Harvard T.H. Chan School of Public Health's Nutrition Source.
It's unclear, however, whether supplementing omega-3 fatty acids is as beneficial as eating fish.
Creatine
Creatine, a compound that the body naturally makes and that we also get from protein-rich food, is popular among athletes and gymgoers who want to build muscle. But there's some evidence that it supports cognitive function, too, Verdin said.
He takes creatine supplements because the compound plays a critical role in cell functioning and energy, he said.
Sports nutritionists generally consider creatine safe and effective as there's a lot of research behind the cognitive and physical performance enhancing benefits.
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