Nourishing your body: The Best Supplements for Longevity

After years in the health industry, the team at Kate Living has fine tuned a daily supplement routine that truly supports long term health and longevity. 

These aren’t just trendy picks - we’ve chosen them based on science, experience, and what we’ve personally seen the benefits of. Some are our absolute daily non-negotiables, while others we cycle in throughout the year to give our bodies the extra support they need at the right times.

So, as health enthusiasts and nutrition experts, here’s what we take daily - and the key extras we bring in when our bodies need them most.

What we Take Every Day (No Negotiations)

Health and longevity aren’t just about genetics, they’re about daily choices. From the food we eat to our environment and the supplements we take, these decisions shape who we are. With modern agriculture depleting our soils and our food losing nutritional value, supplementation has never been more important.

We follow science, but we also trust real world results, what our customers tell us and what we experience ourselves.

These are our everyday, non-negotiable supplements:

• Magnesium: How could anyone live without this miracle mineral? It’s involved in nearly every process in the body. Struggling with headaches, poor sleep, low energy, cramps, anxiety, stress, or cardiovascular issues? Magnesium is essential for them all. The amount we absorb from food is minimal, yet our body’s demand for this mineral is huge. It’s a forever staple in our routine.
  
  Our magnesium comes in the bis-glycinate form, which is the best option for reducing anxiety, supporting sleep and promoting calmness. Perfect for a restful nights sleep and boundless energy the next day. 

• Omega-3: The ultimate anti-inflammatory and fatty acid essential for human health. It balances your omega-3 to omega-6 ratio, which based on the inflammation blood testing we do, is out of balance for nearly everyone we test! Omega-3 reduces inflammation which benefits brain health, skin health, joint mobility, mood, eye health,  hormonal balance, and so much more.
  
  Experiencing low mood, poor memory, skin issues, brain fog, or hormonal imbalances to name just a few? You likely need more omega-3, and you need it daily!
  

• Vitamin D: One of the most widely known supplements. If you live somewhere like the UK, sunshine (our natural source of vitamin D) is a rare sighting, so how do you get more vitamin D? Supplementation! Beyond bone health, vitamin D is key for immunity, helping with conditions like eczema and psoriasis, while also reducing inflammation and balancing mood.
  
  Our vitamin D3 contains 2000IU, which is the optimal dose for most people, men and women.
  Quick tip: always pair with magnesium, as your body needs it to activate vitamin D properly.

Cyclical Additions: Supporting the Body as Needed

Our bodies aren’t static, we change with the seasons, our environment, our demands, and our stress levels. So, naturally, our supplements change too. Here are the ones we cycle depending on the time of year and life stage:

• Glutathione (3 months on, 3 months off):  The master antioxidant which helps keep us young and healthy. It supports skin health, detoxification, and cellular repair. Our blend includes SOD, known as the ‘youth molecule,’ making it specifically powerful for longevity. While we produce glutathione naturally, levels decline with age, stress, and toxin exposure.
  
  We cycle it throughout the year, and the impact on skin, energy, and overall vitality is incredible. To help boost glutathione naturally, add plenty of sulphur rich foods such as garlic, onion, cruciferous vegetables, as well as optimal protein to your diet.
  

• Sulforaphane (Hormonal Support or a Detox Boost): Ladies, we’ve all had those times when hormones create chaos on our skin, mood, digestion, and weight, leaving us feeling completely out of sync. Luckily, sulforaphane helps balance oestrogen, the key hormone in many of these struggles.
  
  Aside from its benefits on hormones, sulforaphane also activates longevity genes, promoting healthy ageing, optimal detoxification and cellular repair. For a daily boost, add broccoli sprouts to your meals, they’re the richest food source of sulforaphane and barely taste of anything. But when you need stronger support, a Sulforaphane supplement is the way to go.
  

• Curcumin (Winter & When Poorly): The active compound in turmeric, curcumin has been respected by science for years and used in traditional medicine for centuries. It’s a powerful, natural anti-inflammatory, with research showing its effects to be comparable to ibuprofen, but without the nasty side effects.
  
  We always keep it in the cupboard, and it becomes a staple during stressful, demanding times or when we feel our immunity is compromised. It pairs perfectly with vitamin C, just like in our Immunity Bundle, to give your body extra resilience. Since chronic inflammation is a major driver of ageing and disease, curcumin is an essential part of our longevity toolkit.

What We Can Learn from Centenarians

Centenarians (people who live to 100+) offer incredible insights into longevity. And their numbers are increasing every year, meaning we have more opportunities to learn from them.

When it comes to diet, centenarians tend to eat mostly plants, while still enjoying meat and fish in moderation, always prioritising quality over quantity. Many of them live in sunnier climates, naturally supporting their vitamin D levels, though sunshine alone isn’t the secret to their long, vibrant lives.

Their intake of oily fish shows the benefits of omega-3 (plus oily fish contains vitamin D too), while their high consumption of cruciferous vegetables shows the importance of glutathione and sulforaphane. But while nutrition plays a huge role, it is just one piece of the puzzle.

What’s truly impactful? Their lifestyle. Centenarians stay active, whether it’s gardening, walking, or simply moving throughout the day. They have a deep sense of purpose, strong social ties, and far lower stress levels than we typically do in our fast paced Western world. This means they likely retain magnesium far better than we do, since chronic stress depletes it.

Ultimately, their approach to health is about more than just food, it’s about staying connected, engaged, and purpose driven. That’s exactly why our daily longevity supplements are non-negotiables for us at Kate Living, as they help us feel connected, relaxed and full of vitality.

Thriving, Not Just Surviving:

The key to longevity isn’t just about adding years to your life, it’s about adding life to your years. Small, consistent habits make all the difference. Find your daily staples, stick with them, eat well, but enjoy the occasional treat. Work hard, but give yourself a break, too.

Modern life is demanding. We hear you, we feel it too. Sometimes, cooking fresh meals feels impossible, and taking ten minutes for yourself seems like a luxury. Start small. Read that book you’ve been meaning to for just ten minutes a day. Add some cabbage to your dinner. And one of the easiest changes? Incorporate supplements into your routine. A quick glass of water with a few capsules can make a world of difference for your body.

So, nurture yourself. Prioritise thriving, not just surviving. You deserve to feel your best, and with a few mindful choices, you absolutely can.