Supplements

Dietary quality and nutrient adequacy are consistent determinants of healthy longevity, with plant-based diets and fermented foods modulating gut microbiota to support sleep quality and cognitive performance.

This narrative review synthesizes evidence that dietary quality, particularly plant-based and Mediterranean diets, is consistently linked to favorable cardiometabolic, cognitive, and musculoskeletal functions. Key nutrients like omega-3 fatty acids, fiber, vitamins D and B, magnesium, potassium, and polyphenols are associated with these outcomes, while gut microbiota diversity may mediate effects on sleep quality and cognitive performance.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Early Biomarkers, Risk Factors, and Functional Indicators of Healthy Longevity and Their Relationship with Diet.

observational

Martini D, Rondanelli M, Morelli L, Landi F · Nutrients (2026)

Participants: N/A
Duration: N/A
Intervention: Plant-based and Mediterranean dietary models, including fermented foods
Outcome: Sleep quality, cognitive performance, cardiometabolic markers (blood cholesterol, pressure, glucose), physical function, gut microbiota diversity
Effect Size: N/A
Population: General aging population (healthy longevity focus)

Result:

PubMed: 42280310DOI: 10.3390/nu18111664

Mechanism Graph

Plant-based diets increase intake of fiber, polyphenols, and unsaturated fats
↓
These nutrients promote gut microbiota diversity and production of beneficial metabolites
↓
Gut microbiota modulation influences metabolism, inflammation, and neurotransmitter pathways
↓
Result: Improved sleep quality and cognitive performance

Limitations

  • ⚠Narrative review design without systematic quantitative synthesis
  • ⚠Inter-individual variability and causal pathways between gut microbiota and outcomes remain incompletely understood

Frequently Asked Questions

What specific nutrients are linked to healthy sleep in this review?▼

The review identifies omega-3 fatty acids, fiber, vitamins D and B, magnesium, potassium, and polyphenols as key nutrients associated with favorable sleep quality.

How does gut microbiota affect sleep according to this paper?▼

Gut microbiota diversity may mediate associations between diet and sleep quality by influencing metabolism, inflammation, and cognitive performance, though causal pathways are not fully understood.

What dietary pattern is recommended for healthy longevity?▼

An integrated dietary approach emphasizing whole and plant-rich foods with moderate amounts of animal foods, including Mediterranean and other plant-based models, is recommended.

Does this review provide specific dosage recommendations for nutrients?▼

No, the review does not provide specific dosages; it focuses on overall dietary quality and nutrient adequacy rather than isolated nutrient supplementation.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Martini D, Rondanelli M, Morelli L, Landi F. "Early Biomarkers, Risk Factors, and Functional Indicators of Healthy Longevity and Their Relationship with Diet.." Nutrients, 2026. PMID: 42280310 DOI: 10.3390/nu18111664
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.