Photo by Nataliya Vaitkevich on Pexels
At Swell Retreats, we believe longevity isn’t just about adding years to your life—it’s about adding life to your years. It’s about waking up with energy, surfing with flow, and recovering with ease. And still being able to paddle and pop-up at 85 (seriously!). While no supplement replaces good nutrition, movement, sleep, and sunshine, the right nutrients can support your body’s natural vitality, helping you thrive in and out of the water.
Here are some of our favorite science-backed supplements to support longevity, energy, and ocean-ready wellness.
1. Omega-3 Fatty Acids (Fish Oil or Algae Oil)
Why it matters: Omega-3s reduce inflammation, support brain health, and keep your joints fluid—key for surfers and anyone moving through life with purpose.
Longevity link: Lower inflammation is tied to slower aging, improved heart health, and better mood regulation.
Pro tip: Choose sustainably sourced, cold-pressed fish oil or algae oil if you prefer plant-based options. Stick to Omega 3 and skip Omega 6.
2. Magnesium
Why it matters: Surfers and active people often deplete magnesium through sweat. This mineral supports muscle recovery, heart rhythm, energy production, and calm sleep.
Longevity link: Adequate magnesium levels are linked to lower risk of chronic disease and improved metabolic health.
Pro tip: Try magnesium glycinate for relaxation and sleep, or magnesium malate for energy. We don’t travel without it!
3. Vitamin D3 + K2
Why it matters: Even with plenty of sun (and vitamin sea!), many people are still deficient in vitamin D. It supports immunity, bone strength, and hormone balance—all essential for longevity and active living.
Longevity link: Optimal D3 levels are associated with stronger bones, reduced inflammation, and improved cardiovascular health.
Pro tip: Pairing D3 with K2 ensures calcium goes into your bones, not your arteries.
4. Collagen Peptides
Why it matters: Collagen helps maintain healthy joints, skin elasticity, and connective tissue—perfect for surfers who demand a lot from their bodies.
Longevity link: Supports graceful aging from the inside out, keeping your skin, tendons, and ligaments strong and supple.
Pro tip: Blend collagen into your morning coffee or smoothie for a daily ritual of nourishment. We like it in our lattes, chicken broth and even capsule form. For anti-aging, what we put in our bodies matters even more than what we put on our faces!
5. CoQ10 (Ubiquinol)
Why it matters: This antioxidant supports mitochondrial health—the powerhouses of your cells—helping your body produce clean energy.
Longevity link: CoQ10 supports heart health, reduces oxidative stress, and promotes sustained energy over time.
Pro tip: Look for the ubiquinol form, which is more bioavailable and effective. We take ours in liposomal form with glutathione (another game changer!)
6. Adaptogens (Ashwagandha, Rhodiola, or Reishi)
Why it matters: Adaptogens help your body adapt to stress—whether it’s a big wave, a long flight, or a busy work week.
Longevity link: By balancing stress hormones and supporting recovery, adaptogens help reduce wear and tear on the body.
Pro tip: Try ashwagandha for calm focus, rhodiola for natural energy, and reishi for immune balance and restful sleep. We take all of the above regularly and feel the difference when we miss a day.
7. NAD+ Boosters (NMN or NR)
Why it matters: NAD+ is essential for cellular repair and energy metabolism. As we age, NAD+ levels decline.
Longevity link: Supporting NAD+ levels helps maintain mitochondrial health, DNA repair, and youthful energy production.
Pro tip: These are like the foundation of youth! And these are also advanced supplements—check with your health provider before starting, especially if you’re on medications. The dosage really matters.
Longevity as a Lifestyle
Supplements are only part of the equation. True longevity is built through daily habits—sunrise surfs, whole foods, deep breaths, meaningful connections, and rest. At the end of the day, the simpler (is usually) the better.
At Swell Retreats, we combine movement, nutrition, and mindful living to help you reconnect with your natural vitality—so you can feel as strong and alive at 60 as you did at 30.
Live long. Surf strong. Thrive deeply.
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