Part 3: Supplements for Longevity & Wellness
- darrenradford
- Aug 15
- 2 min read
Published on Gravity Laboratory Blog
The supplement industry loves to push “anti-aging” formulas, but the reality is that most longevity claims are years ahead of the science. Still, a few compounds show promise for brain health, connective tissue, and healthy aging.
These aren’t magic bullets — think of them as supportive tools alongside exercise, sleep, nutrition, and stress management.
Promising Compounds
1. Creatine (Again)
Not just for muscle. New evidence suggests creatine supports cognition, memory, and brain resilience — especially valuable for older adults and vegetarians.
Dose: 3–5 g daily.
2. Collagen + Vitamin C
Supports connective tissue, joints, and skin. Emerging evidence shows benefits for joint health, especially when paired with Vitamin C.
Dose: 10–15 g collagen daily, with 50–100 mg Vitamin C for synthesis.
3. Glycine
An amino acid linked to better sleep, collagen support, and metabolic health.
Dose: 3–5 g before bed.
4. Probiotics & Prebiotics
Gut health is linked to immunity, mood, and metabolism.
Better approach: Fermented foods (yogurt, kimchi, sauerkraut) + fiber-rich diet.
Supplement only if needed: No standard dose; varies by strain.
5. Curcumin (Turmeric Extract)
Anti-inflammatory properties, may reduce joint pain and support recovery.
Dose: 500–1,000 mg daily, ideally with black pepper extract (piperine) for absorption.
Honorable Mentions
CoQ10: 100–200 mg daily; may support heart health, especially for those on statins.
Ashwagandha: 300–600 mg daily; some evidence for stress reduction and sleep, though results vary.
Key Takeaways
Creatine, collagen, glycine, and curcumin are worth considering beyond strength.
Gut health comes mostly from diet, not pills.
These supplements may support aging well, but they don’t replace the fundamentals.
Closing Thoughts on the Series
Part 1: Strength — The few proven performance enhancers.
Part 2: Life — The daily essentials for health.
Part 3: Longevity — Emerging science for aging well.
The philosophy is simple: less is more. Stick with what’s proven, avoid the hype, and remember — supplements only supplement. The foundation is always real food, training, sleep, and recovery.
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