A longevity expert shares the supplements he takes to support his 'vegan plus fish' diet that he says will help him live longer

• Valter Longo is a longevity expert who developed the Longevity Diet, which is "vegan plus fish."
• He follows the diet, and also takes supplements for longevity and to maintain a healthy weight.

A scientist who follows the diet he developed to maximize longevity shared the supplements he takes with Insider.

Valter Longo, a professor in gerontology and director of the USC Longevity Institute, developed the Longevity Diet, which he said is essentially "vegan plus fish." The diet is relatively low in protein and high in legumes, whole grains, nuts, and seeds.

It also includes elements of fasting. Two or three times a year Longo reduces his caloric intake to between 800 to 1,100 calories over five days, in the hope of gaining the longevity benefits research suggests can come from fasting while still eating.

Longo told Insider that he takes supplements on top of his daily meals to "avoid malnourishment" and make sure he gets enough protein.

Here are the three supplements that Longo takes.

Plant-based protein

It can be hard to get enough protein when following a vegan diet, even when you sometimes eat fish like Longo does, he said. So, he takes a vegan protein supplement whenever he feels he doesn't get enough from food.

This helps him to maintain a healthy "lean" weight, because protein is more filling than other macronutrients and so reduces the likelihood of overeating.

Different people need different amounts of protein in their diets depending on age, body size, activity levels, and their weight or body composition goals.

For example, a recent study found that for maximum strength gains, people should eat at least 0.7 grams of protein per pound of body weight per day, while registered dietitian Cesar Sauza previously told Insider that those hoping to lose weight and maintain muscle should aim to get 10% to 20% of their total daily calories from protein.

Insider previously reported on the best vegan protein powders. But experts generally recommend a food-first approach, which involves increasing your protein intake with high-protein vegan foods such as seitan, tofu, beans, and lentils.

Multi-vitamin and mineral supplements

Longo said he takes one dose of multi-vitamin and mineral supplements "from high reputation brands" every three to four days, because lots of people are deficient in one or more micronutrient.

One 2017 study suggested that 31% of the US population was at risk of at least one vitamin deficiency or anemia.

Registered dietitian Julie Garden-Robinson previously told Insider that vegans, for example, should consider taking plant-based multivitamins that contain vitamin B12, vitamin D, calcium, and omega-3s, as their diet can be deficient in these.

However, while some studies suggest that taking multivitamins could be useful for improving memory in older age, it's worth noting that a review of studies suggested that multivitamins provide no real benefits to people who haven't been prescribed them to address a specific deficiency or disease, and experts say we should aim to get our nutrients from a healthy, balanced diet.

Omega-3

Longo also takes algal oil supplements every three to four days for their omega-3 content.

Algal oil is a natural source of omega-3, which is a key nutrient with anti-inflammatory properties and is associated with a reduced risk of heart disease and healthy brain growth for fetuses.

Men need around 1.6 grams of omega-3 each day, women need 1.1 grams, and pregnant or breastfeeding people need between 1.4 and 1.6 grams. But it can be hard to get enough omega-3 in your diet, because it's mostly found in fish, beans such as edamame, and nuts and seeds such as walnuts and chia seeds.