Longevity: adding quality years
Today the goal is not just to live longer, but to live better for longer: keeping your strength, energy and mental clarity over the years. The main pillars with the most evidence are well known:
- Movement and strength: strength training and daily activity.
- Rest: regular, sufficient sleep.
- Diet: varied, with fish, vegetables, pulses and quality protein.
- Essential supplementation: the key nutrients, in the right form and amount.
Strength, a key marker
In large population studies, muscle strength, measured for example by hand grip strength, is associated with long-term health. And the progressive loss of muscle mass and strength with age has its own name in medicine: sarcopenia.
The World Health Organization recommends that adults do muscle-strengthening activities on at least two days a week. This is where creatine has a recognised role:
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
With 3 g of creatine per day in conjunction with resistance training that increases the workload over time, at least three times per week for several weeks, at an intensity of at least 65-75% of one repetition maximum.
The three essentials
Creatine
- Creatine increases physical performance in successive bursts of short-term, high intensity exercise.
- Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
Omega-3
- EPA and DHA contribute to the normal function of the heart.
- DHA contributes to maintenance of normal brain function.
- DHA contributes to the maintenance of normal vision.
Magnesium + B6
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium contributes to the maintenance of normal bones.
- Vitamin B6 contributes to normal homocysteine metabolism.
- Vitamin B6 contributes to the normal function of the immune system.
EU-authorised health claims. Creatine: 3 g per day. Omega-3: from 250 mg of EPA and DHA (or of DHA) per day. Magnesium + B6: 2 capsules provide 200 mg of magnesium and 6 mg of B6.
Why less is more
A twenty-capsule protocol is hard to keep up. Three essential formulas, well chosen and in the amounts that matter, become a habit that lasts for years. And in longevity, what counts is consistency.
Your daily protocol
-
Morning
Omega-3
Three softgels a day with a meal, for example at breakfast. You can also spread them across your three meals.
-
During the day
Creatine
One 3 g scoop in a glass of water, at any time of day. Consistency matters more than the exact time.
-
Evening
Magnesium + B6
Two capsules in the evening, as part of your wind-down routine: 200 mg of elemental magnesium.
Add at least two strength sessions a week, daily activity and a regular sleep schedule, and you have the fundamentals covered.
How to measure your progress
- Strength: log your loads and reps in the basic exercises.
- Omega-3 index: the marker that reflects your EPA and DHA intake over recent months.
- Regular blood tests: review your reference values with your doctor.
Frequently asked questions
Which supplements are essential for longevity?
Our selection starts from the nutrients with the most evidence and authorised benefits: creatine for cellular energy and strength, omega-3 for heart, brain and vision, and magnesium with B6 for energy, the nervous system and bones.
From what age does it make sense?
The three essentials are designed for adults of any age. From 55, creatine also has a specific recognised benefit together with strength training.
How do I take all three?
In three moments: omega-3 in the morning, creatine during the day and magnesium + B6 in the evening.
How much does Pack Vida cost?
€69.03 instead of €76.70 bought separately: you save €7.67.
Sources
- Leong et al. (2015): prognostic value of grip strength, PURE study
- WHO (2020): guidelines on physical activity and sedentary behaviour
- Cruz-Jentoft et al. (2019): revised European consensus on sarcopenia
- Regulation (EU) No 432/2012: authorised health claims
- Commission Implementing Regulation (EU) 2017/672: creatine and muscle strength in adults over 55