Posted on Dec 26, 2023, 5 p.m.
Unfortunately, there are no shortcuts or magic pills to take to stop aging, yet, but there are certain things that can be done to help extend a healthy lifespan, which includes maintaining an active lifestyle and healthy diet. Despite our best efforts, sometimes we don’t eat as healthfully as we can, supplements may help fill in the void for any nutrients missed and help boost benefits from them. A growing body of evidence and expert backing certainly make compelling cases for many anti-aging supplements.
Aging while it may be inevitable, doesn’t mean we have to sit back and just let it happen, we can take steps to make the process a little more graceful. While diet, exercise, sleep, and stress are commonly talked about, we thought it might be useful to mention supplements. As such, within this article, we have collected a few anti-aging supplements for your review that may make good additions to your anti-aging arsenal. Keep in mind this is just a short list of 25, listed in no particular order, that is by no means exhaustive, and many other supplements may also offer possible anti-aging effects.
Vitamin B12 is key to living vibrant and energetic lives, helping to make DNA and red blood cells, deficiencies are linked to lethargy, poor digestion, and joint pain. Sublingual vitamin B12 is often recommended as it dissolves under the tongue and is absorbed into the bloodstream.
Zinc is an essential trace element necessary for overall well-being, imperative for proper digestion, immune function, and sense of taste. Deficiency can lead to age-related chronic illnesses such as immunosenescence, cancer, and atherosclerosis.
Vitamin C is a naturally occurring antioxidant that promotes a more youthful complexion, it has been proven to decrease the effects of UV-induced photodamage, prevent oxidative stress at cellular levels, support collagen synthesis, has been demonstrated to have positive impacts on many aspects ranging from cardiac health and vision to wrinkles and immunity, and has a correlation to the fat suppressing adiponectin hormone.
Vitamin D can help to build bones, boost immunity, increase absorption of calcium and magnesium, help protect against chronic ailment, assist with weight loss, and protect against risks of heart disease and diabetes. Vitamin D can also be obtained in cod liver oil which comes with the benefits of also containing vitamin A and omega-3s.
Fish oil rich in omega-3 fatty acids supports immunity, vision, joints, cardiovascular health, and metabolic function, as well as boosts moods, memory, skin, hair, and nails; most importantly it helps to preserve the length of telomeres. It also helps to reduce inflammation, improves bone health, may help to reduce joint pain, and possibly help to heal stomach and gut ulcers,
Glucosamine is a natural compound found in healthy cartilage, the Mayo Clinic suggests it is a safe alternative for patients who can’t take nonsteroidal anti-inflammatory drugs, as it may help to reduce arthritis pain, swelling, stiffness and help to lubricate joints.
Collagen plays key roles in the structure and suppleness of connective tissues such as skin, but with age production of collagen diminishes. Collagen promotes a more youthful complexion and has been shown to support joint and bone health.
Red reishi has been used in traditional medicines to promote wellness and longevity, it is suggested by research to bolster immunity, reduce fatigue, increase cellular resistance to aging effects of free radicals, and may lower the risk of hypertension.
Magnesium is critical to the regulation of insulin levels and blood pressure, it supports restful sleep; deficiency is associated with increased risk of many age-related diseases such as diabetes, heart disease, and hypertension.
Sea buckthorn is packed full of antioxidants and omega-7 fatty acids that support cellular rejuvenation, it has promising research on its anticancer effects. It has been long used in traditional medicines for thousands of years to increase resistance to fatigue, and stress, as well as for its cardioprotective abilities.
Coenzyme Q10 is a potent antioxidant that supports the production of mitochondrial energy and heart health, it has been shown to help lower blood pressure in those with hypertension and protect against oxidative damage. With age production of CoQ10 decreases making experts recommend supplementation for patients aged 40+ struggling with fatigue or cardiovascular issues.
N-acetylcysteine is a precursor to glutathione, it is a powerful antioxidant known to protect cell membranes, minimize the effects of stress, reverse DNA damage, treat acetaminophen overdoses, support the liver, and have positive effects on metabolism.
Nicotinamide riboside and nicotinamide mononucleotide are precursors to nicotinamide adenine dinucleotide which is found in every cell and involved in many critical processes including energy metabolism, DNA repair, and gene expression. However, levels of this also decline with age and it is thought to be associated with accelerated physical decline and the onset of age-related disease.
Resveratrol is a polyphenol with anti-inflammatory and anti-carcinogenic properties. It may activate SIRT1 genes that regulate cellular longevity and has extended the life span of many organisms in studies. Human studies have shown it significantly lowered cholesterol, and risks for heart disease. It may also help to ease joint pain, suppress cancer cells, and extend lifespan in certain species.
Turmeric/curcumin is a very powerful antioxidant with anti-inflammatory properties that can ease arthritis, DHT blocking capabilities can help with hair loss, boost levels of anti-aging proteins, balance cholesterol levels, enhance cognitive function, and lessen the risk of certain cancers, fatty liver disease, and diabetes. It is being studied for potential in the fight against Alzheimer’s disease. Additionally, it has been demonstrated to activate certain proteins which may help to delay cellular senescence and promote longevity.
Astragalus has been used for thousands of years in traditional medicines as an adaptogen to protect the body against stress, credited with elongating telomeres and rejuvenating cells. Antiviral properties stimulate the immune system to help prevent colds, it is being studied for potential applications to aging.
EGCG is a polyphenol compound that is found concentrated in green tea that carries some impressive health benefits that are backed by science including reducing the risk of certain cancers and other conditions such as heart disease. Epigallocatechin gallate has an array of potential health-promoting properties such as promoting longevity, protecting against age-related disease development, restoring mitochondrial function in cells acting on pathways involved in aging, inducing autophagy, as well as being associated with a reduced risk of all-cause mortality, diabetes, stroke, and heart disease. Animal studies have shown it to protect against skin aging and wrinkles caused by exposure to UV lighting.
Crocin is a yellow carotenoid pigment in saffron that carries many health benefits including anticancer, anti-inflammatory, anti-anxiety, and antidiabetic effects. It has been studied for its potential to act as an anti-aging agent and ability to protect against age-related mental decline. It has been shown to help improve aging in human skin by reducing inflammation and protecting against UV light-induced cellular damage. Animal studies have demonstrated prevention against age-related nerve damage by inhibiting the production of advanced glycation end products and reactive oxygen species that contribute to the aging process.
Quercetin is a natural antioxidant pigment found in many grains, fruits, and vegetables that plays important roles in helping the body combat free radical damage that is linked to chronic diseases. It may help to reduce inflammation, and blood pressure, as well as boost immunity, aid exercise performance, reduce allergy symptoms, and help maintain general health.
Fisetin is an antioxidant flavonoid that is a senotherapeutic, which means that it can kill harmful senescent zombie cells. Animal studies suggest that it may help to reduce the number of these cells in tissues to help extend lifespan. It is active against allergic inflammation and has gained attention for its memory-enhancing capabilities in animal studies.
Garlic has been shown to contain powerful antioxidant and anti-inflammatory properties. Both test tube and animal studies have shown it to help prevent UV light-induced skin aging and wrinkles. It is known to boost the immune system, reduce blood pressure, improve cholesterol levels, protect against oxidative damage, improve bone health, and it may help to detoxify heavy metals in the body.
L-theanine is an amino acid that is concentrated in certain teas such as green tea, it may help to protect against mental decline and it has been shown to extend the longevity of roundworms by 5%.
Rhodiola is a medicinal plant that contains potent anti-inflammatory and anti-aging properties that have been demonstrated to extend the lifespan of fruit flies on average by 17%.
Vitamin A is essential for many processes such as maintaining vision, growth, and promoting the normal function of the immune system. It may help to lower the risk of developing certain cancers, reduce acne, support bone health, boost the immune system, promote healthy growth and reproduction. Too much and too little can both have negative effects on health, thus it is best to avoid excessive amounts.
DIM is an antioxidant that may help to balance hormones, reduce the risk for certain cancers, protect against free radical damage, support weight loss, enhance moods, improve memory, support bone and joint health, reduce symptoms of PMS and menopause, support the thyroids, support cardiovascular health, and promote muscle development.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
T.W. at WHN