What should I know about longevity ernahrung?

The question of optimal nutrition for longevity is complex and often surrounded by exaggerated claims. Current evidence is largely based on observational studies and mechanistic data, not large randomized controlled trials with longevity as an endpoint. Dietary patterns like the Mediterranean diet or 'Blue Zone' eating habits are associated with lower rates of age-related diseases, but causal proof for extending maximum lifespan is lacking. Popular supplements such as resveratrol, NMN, or spermidine are heavily marketed, yet human studies are small, short-term, and often fail to show consistent benefits. Some compounds (e.g., high-dose vitamin E) may even be harmful. DNA tests for single SNPs (e.g., in GPX1 or CAT genes) provide only weak, mechanistic hints and are insufficient for personalized nutrition without comprehensive clinical and metabolic data. Instead, focus on a balanced, plant-rich diet, caloric restriction or intermittent fasting (if tolerated), and regular physical activity. Supplements should only be taken if a deficiency is confirmed or under medical supervision. The evidence is mostly mechanistic or mixed; there is no strong human evidence for a single 'longevity food'.