Longevity Guide

Adequate protein intake is an important prerequisite for maintaining muscle mass, muscle strength, and numerous metabolic processes well into old age. This article explains why protein requirements increase with age, the role protein plays in muscle development, recovery, and metabolism, and why both the quality and distribution of protein intake throughout the day can be important. It also examines the scientific evidence on animal- and plant-based protein sources, as well as the relationship between adequate protein intake and healthy aging. Overall, it becomes clear that protein is a key component of a balanced diet and an important building block for maintaining health and independence in later life.

Smartwatches and fitness trackers now make it possible to continuously collect a wide range of health data, providing valuable insights into heart rate, sleep, physical activity, and recovery. This article explains which metrics—particularly resting heart rate, heart rate variability, sleep duration, and activity data—are especially well supported by scientific evidence, and where algorithmically calculated values such as sleep stages or sleep scores reach their limitations. It also highlights the potential of wearables for preventive healthcare and healthy aging, and explains why long-term trends are far more meaningful than individual measurements. Overall, smartwatches are best viewed as tools for informed self-monitoring, with health data always interpreted in the context of the individual.

Magnesium is involved in hundreds of enzymatic processes and supports energy production, muscle and nerve function, and glucose metabolism, among other functions. This article explains the differences between the most important magnesium compounds and shows why magnesium citrate and magnesium bisglycinate are particularly suitable for most people due to their good bioavailability and tolerability. At the same time, it highlights that many marketing claims surrounding specific forms of magnesium are currently supported by only limited scientific evidence, and that achieving an adequate magnesium intake is more important than choosing a supposedly superior compound. Overall, the article provides an evidence-based overview of magnesium supplements and helps readers select the most appropriate form for their individual needs.

Sleep trackers now provide a wide range of physiological data, but not all metrics are equally meaningful. This article explains which indicators—particularly sleep duration, sleep regularity, nighttime heart rate, and heart rate variability—are well supported by scientific evidence, and why sleep stages and sleep scores should be interpreted with caution. It also shows how wearables can support the long-term monitoring of recovery and health, while highlighting their technical limitations and the risk of becoming overly focused on individual measurements. Overall, the evidence suggests that long-term trends and regular, restorative sleep are what matter most for health and healthy aging.

Strength training is one of the most effective ways to counteract age-related losses of muscle mass and strength and to support healthy aging. This article explains the roles muscles play in metabolism, blood sugar regulation, bone health, and the immune system, how muscle loss develops, and why muscle strength is an important marker of health. It also shows how strength training and adequate protein intake promote biological adaptations linked to several hallmarks of aging, and reviews the scientific evidence supporting the benefits of regular resistance training. Overall, maintaining muscle mass and strength is crucial for preserving mobility, independence, and quality of life well into old age.

One morning sachet with a mild plum flavor, one capsule in the evening, and more than 45 individually declared ingredients: superum essentials is joining our range as a partner special. We explain why dividing the formula into two times of day is biochemically justified – calcium can reduce iron absorption from the same meal by 50 to 60 percent, while fat-soluble vitamins should be taken with a regular meal – and assess the ingredients based on the current evidence: DHA from algal oil and vitamin D are dosed precisely in line with study data and approved claims, L-ergothioneine is mechanistically intriguing but remains clinically uncertain, and the key intervention study on spermidine produced negative results. We also show how a ready-made daily supplement box can be meaningfully combined with our own individual supplements.