Aging is a part of life that we all must face. While there is no way to stop the aging process altogether, there are ways to slow it down and even optimize our health as we age.
Fortunately, science has taken tremendous leaps in understanding how aging works and how to minimize and, in some instances, reverse the effects of aging.
Due to the increase in technology and understanding of what causes aging, people live longer than ever before. According to The World Health Organization, by 2050, the number of people over the age of 80 is projected to triple, reaching 426 million.
So with all the new found research and understanding on how aging works, what are some of the best supplements to help you find the keys to anti-aging so that you can age gracefully?
What is Aging?
Physically, aging results from accumulating damage at the molecular and cellular levels over time. This results in a gradual loss of physical and mental function and an increased risk of illness and death. These changes are neither uniform nor linear, and they are only loosely linked to a person’s age in years.
Apart from biological changes, aging is frequently associated with other major life events such as retirement, moving to better housing, and the death of friends and partners.
What Causes Aging?
Multiple different factors cause aging. However, here are three of the leading causes:
Oxidation: When we age, our cells accumulate damage in DNA mutations and cross-linking. This is caused by oxidation reactions with free radicals that occur when oxygen interacts with specific molecules such as fatty acids or sugars.
Inflammation: Another cause of aging is inflammation, a typical response by the body to infection or injury. However, chronic inflammation can damage cells and tissues and increase the risk of age-related diseases.
Telomeres: Telomeres are structures at the end of chromosomes that protect them from damage. Every time a cell divides, its telomeres get shorter. When they get too short, the cell stops dividing and dies. This process contributes to tissue degeneration and aging.
So with that being said, let’s take a look at some of the top supplements to help you with the anti-aging process.
Curcumin is a natural phenol compound that is found in the spice turmeric. It has been shown to have anti-inflammatory, antioxidant, and even anti-cancer properties.
Studies have also shown that curcumin can help improve brain function and protect against age-related damage. A study published in the journal Phytotherapy Research showed that supplementing with curcumin for 12 weeks improved memory and mood function in people over the age of 60.
One of the leading causes of aging is inflammatory processes, which curcumin has been shown to help minimize.
2. Vitamin A
Vitamin A is an antioxidant that has been shown to promote healthy vision and cell growth. It may also protect against cancer due to its anti-cancer properties.
However, vitamin A is only found in animal sources such as liver, eggs, and dairy products, so vegans should take a supplement or eat foods fortified with it. However, too much can be toxic, so make sure you stay within the RDA (recommended daily allowance).
Vitamin A deficiency has also been linked to night blindness and age-related macular degeneration (AMD), resulting in vision loss.
One study showed that people with the highest dietary intake of vitamin A were 25% less likely to die from any cause than those who had the lowest intakes, so it is safe to say this will help you age better!
Omega 3’s have numerous benefits on the human body. Omegas are essential fatty acids that our body cannot produce, so we must get them from food or supplements.
They have been shown to improve heart health, cognitive function, and eye health. One study showed that omega-three supplementation improved cognitive function in people with Alzheimer’s disease.
Another study showed that supplementing with omega-three for six months slowed the progression of AMD in people at risk for the disease.
Omega-threes are also beneficial for brain health in general as they help protect against age-related damage.
Make sure you’re getting your omegas by eating fish regularly or taking a good quality supplement!
Collagen is the most abundant protein in the human body, and it is responsible for maintaining skin elasticity, joint function, and bone density. As we age, our collagen production decreases, leading to wrinkles, joint pain, and other health issues.
One way to increase collagen levels is by supplementing with hydrolyzed collagen peptides. These are small molecules that are easily absorbed by the body.
A study published in The Journal of Nutrition showed that supplementing with hydrolyzed collagen for eight weeks improved skin elasticity and hydration in women aged 45-65 years old.
So if you’re looking for an anti-aging supplement that reduces wrinkles and improves skin elasticity, collagen is the way to go!
Collagen supplementation has also been shown to reduce joint pain in athletes during intense exercise. So it doesn’t only help you age better but can improve your fitness too!
5. Coenzyme Q10
Coenzyme Q10 is an enzyme responsible for energy production in the body. As we age, our levels of CoQ-ten decrease, which can lead to fatigue and other health issues.
CoQ-ten has also been shown to have antioxidant properties, which can help protect cells from damage. The most significant benefit of coQ-10 is that it can help improve heart health and lower cholesterol levels.
One study showed that supplementing with coQ-ten improved the blood flow of people suffering from arterial stiffness, a precursor to cardiovascular disease.
Coenzyme Q-Ten is one of the most important supplements you should be taking if you’re looking for anti-aging benefits as well as general health improvement effects on your body!
6. Nicotinamide riboside and nicotinamide mononucleotide
Nicotinamide riboside and nicotinamide mononucleotide are two forms of vitamin B-three. Vitamin B- three is essential for energy production, DNA synthesis, and cell growth.
Studies have shown that nicotinamide riboside and nicotinamide mononucleotide can improve mitochondrial function and help protect cells from damage. They have also been shown to increase lifespan in animals by increasing the number of healthy mitochondria in their cells.
Nicotinamide riboside and nicotinamide mononucleotide are two of the most promising supplements for anti-aging effects! So far, they haven’t been studied as much as some of the other supplements on this list, but they show great potential so keep your eye out for future studies!
Cotinine is a breakdown product of nicotine that inhibits the vasodilatory effects of norepinephrine and may serve as an anti-inflammatory. Crocin has antioxidant properties against reactive oxygen species, protects squalene from UVA-induced oxidation, and prevents the release of inflammatory mediators.
Crocin is the main active compound in saffron, and it has a wide range of health benefits. It is a powerful antioxidant that can protect cells from damage, reduce inflammation and improve cognitive function.
If you are looking to slow the cosmetic look of aging, Crocin is one of the top supplement choices available.
Theanine is an amino acid found in green tea that has a calming effect on the body. It is known for reducing stress and improving mental focus.
Theanine works by increasing GABA levels in the brain, an inhibitory neurotransmitter. It also has small amounts of caffeine, so both ingredients can improve focus and provide a calming effect on your body!
Theanine should be part of any supplement regimen for anti-aging benefits because it will help reduce stress while improving cognitive function at the same time.
Magnesium is an essential mineral responsible for over 300 biochemical reactions in the body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps bones strong, and regulates blood sugar levels.
Magnesium deficiency is common in adults and can cause many health problems. Symptoms of magnesium deficiency include anxiety, fatigue, muscle cramps, headaches and migraines, constipation, and heart palpitations.
If you are looking to improve your overall health as you age, supplementing with magnesium should be one of your top priorities! Magnesium is often overlooked, but it is a crucial nutrient for optimal health.
While Garlic is common for cooking, it also has a wide range of health benefits. Garlic is rich in sulfur compounds called allicin. Allicin can help reduce blood pressure by relaxing the blood vessels and improving heart function over time!
Garlic provides an excellent source of antioxidants to protect cells from damage while improving your immune system at the same time. This makes Garlic one of the best anti-aging supplements you should be taking if you are looking for general health improvements and cosmetic effects on your body.
11. Green Tea Extracts
Green tea extracts have been linked with many different types of health benefits because they are so diverse when it comes to nutrients. For example, green tea extract contains large amounts of l-theanine, which helps provide calming effects, and caffeine, improving mental focus.
Green tea extracts are also a great source of antioxidants that help protect cells from damage. This makes them a good choice for anti-aging supplements because they provide multiple benefits in one supplement!
Resveratrol is a polyphenol found in red wine, grapes, and berries that has been shown to have anti-aging effects. It helps to protect the cells from damage, boosts energy levels, and reduces inflammation.
Resveratrol is unique because it activates sirtuin enzymes responsible for slowing down the aging process. These enzymes are activated by calorie restriction so that resveratrol can mimic some of the same benefits.
The primary way that resveratrol helps with aging is by protecting the cells from damage. This means that it can help keep you looking young and healthy for years to come!
Aging is an inevitable part of life that we cannot avoid. However, we can take steps to slow down the effects of aging and make ourselves look as young as possible for as long as possible.
These 12 supplements should be at the top of any supplement regimen because clinical studies have shown them to provide a wide range of health benefits, including stress reduction, cognitive function improvement, and cell protection from damage. These supplements also happen to be excellent antioxidants, which is another key nutrient everyone needs more of!