Nutrition & Longevity: What Science Says

What the Longest-Lived People Have in Common

In the so-called Blue Zones, an unusually high number of people live to be 100 years or older. Dan Buettner identified five such regions: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece) and Loma Linda (California). Despite different cultures and climates, the inhabitants of these regions share remarkably many commonalities (Buettner, 2016).

Common traits of Blue Zones:

• Plant-based diet: The majority of calories come from vegetables, legumes, whole grains and nuts. Meat is consumed in small amounts and infrequently.
• High-fibre diet: Beans, lentils and chickpeas are a daily staple in all five regions.
• Natural movement: No gyms, but plenty of everyday movement. Gardening, walking, manual work.
• Social connection: Strong family bonds and community life are associated with a longer, healthier life.
• Moderate calorie intake: The residents of Okinawa follow the principle of “Hara Hachi Bu”. They eat until they are 80% full.

Longevity is therefore not the product of a single food. It emerges from an interplay of nutrition, movement and social cohesion.

Sarcopenia: The Silent Loss of Muscle

From the age of 30, people lose approximately 3 to 8% of their muscle mass per decade without countermeasures (Volpi et al., 2004). This age-related muscle loss is called sarcopenia. It accelerates significantly from the age of 60 and is associated with an increased risk of falls, frailty and loss of independence.

Two factors can counteract this:

1. Sufficient protein intake

The International Society of Sports Nutrition recommends a daily protein intake of 1.2 to 1.6 g per kilogram of body weight for older adults. This is significantly more than the general minimum recommendation of 0.8 g/kg. The amino acid leucine plays a key role in stimulating muscle protein synthesis.

2. Resistance training

Studies show that resistance training can maintain and even partially rebuild muscle mass and strength in old age. The combination of resistance training and increased protein intake is considered the most effective strategy against sarcopenia (Longo & Anderson, 2022).

Creatine and Cognitive Function in Ageing

Creatine is primarily known as a supplement for athletic performance. However, recent research suggests that creatine may also support cognitive function. The brain consumes approximately 20% of the body’s daily energy and uses creatine as a readily available energy buffer.

A meta-analysis by Forbes et al. (2025) examined the effect of creatine supplementation on cognitive performance. The results suggest that creatine may improve short-term memory and processing speed. Positive effects were particularly evident in older adults and under conditions such as sleep deprivation or mental stress.

These findings are especially relevant because the body’s own creatine production declines with age. People following vegetarian or vegan diets, who do not consume creatine through meat and fish, also showed stronger effects from supplementation in studies.

Omega-3 Fatty Acids and Brain Health

The brain is approximately 60% fat. DHA (docosahexaenoic acid), an omega-3 fatty acid, is a key structural component of cell membranes in the brain. Studies suggest that an adequate supply of omega-3 fatty acids may support cognitive function in later life.

A study in the journal Neurology showed that individuals with higher omega-3 blood levels had greater brain volume. This is interpreted as a marker for slower brain ageing (Tan et al., 2012). The Framingham Heart Study confirmed that participants in the lowest quartile of DHA blood levels had significantly lower brain volume.

Good sources of omega-3 fatty acids include oily fish (salmon, mackerel, sardines), algae oil, flaxseeds and walnuts.

Calorie Restriction vs. Nutrient Density

Calorie restriction has been discussed for decades as a potential key to longevity. Animal studies show that reducing calorie intake by 20 to 40% can extend the lifespan of mice and primates. In humans, the evidence is less clear.

Longo & Anderson (2022) argue in their comprehensive review that calorie restriction per se is not the decisive factor. Rather, the nutrient density of the diet appears to be more important. A diet rich in micronutrients, phytochemicals and fibre that simultaneously minimises processed foods may support cellular health on multiple levels.

The concept of nutrient density means getting as many vitamins, minerals and phytochemicals per calorie as possible. Green superfoods, berries, legumes, nuts and seeds perform particularly well in this regard.

Longevity Is a Whole Pattern

Research clearly shows that there is no single superfood that guarantees longevity. The inhabitants of the Blue Zones do not take anti-ageing supplements. Instead, they have followed a nutritional and lifestyle pattern for generations that is built on variety, plant-based foods, moderate consumption and active community.

What science suggests:

• Eat plant-rich. Vegetables, legumes, whole grains, nuts and seeds as the foundation.
• Don’t forget protein. Adequate protein becomes increasingly important especially from the age of 30.
• Prioritise nutrient density. Not eating less, but eating better.
• Challenge body and mind. Resistance training, everyday movement, mental stimulation.
• Close nutrient gaps strategically. Omega-3, creatine and sufficient protein can be meaningful additions when the base diet is right.

Longevity does not start with a pill. It starts with what is on your plate every day.

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Sources:

• Buettner D (2016). The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. National Geographic.
• Longo VD, Anderson RM (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell.
• Forbes SC et al. (2025). Effects of creatine supplementation on cognitive function: A systematic review and meta-analysis. Experimental Gerontology.
• Volpi E, Nazemi R, Fujita S (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care.
• Tan ZS et al. (2012). Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology.
• Simopoulos AP (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy.