Tips for Aging Gracefully
- Take care of your body’s largest organ: Your skin. Don’t forget your daily SPF, get your moles checked, and stick to clean skincare products that aren’t filled with synthetic ingredients.
- Eat the rainbow, especially foods loaded with antioxidants. These help fight free radicals, an important component of skin health.
- Move your body in a joyful, celebratory kind of way. Dance, do yoga, lift weights—whatever kind of exercise makes you feel energized and happy. Regular exercise is key for overall well-being, including heart, bone, and skin health.
- Mind your mental health. Whether that involves prioritizing family and friend time, seeing a therapist, and/or incorporating mindfulness into your day, take care of your brain.
- Get enough sleep. Whether that’s seven, eight, or nine hours, good sleep is imperative. In fact, sleep deprivation ages you quicker. A better night’s sleep is just a click away.
How to Choose the Best Supplement for Anti-Aging
It’s worth emphasizing that in order to maintain a youthful glow, in addition to the aforementioned lifestyle tips, the use of high-quality, well-sourced supplements can be beneficial. When selecting anti-aging supplements, there are several factors to consider.
At the cellular level, there are powerful ingredients present in the best anti-aging supplements, which specifically focus on combating aging.
Next, consider the concept of anti-inflammation. As we get older, our ability to repair damage caused by pro-inflammatory oxidative stress declines gradually. This stress can arise from factors like pollution, inadequate nutrition, or sun damage. Consequently, it is advisable to opt for a supplement abundant in anti-inflammatory components. These elements are intended to alleviate inflammation and offer antioxidant aid, thereby reducing oxidative stress.
Additionally, don’t forget to think about your desired outcomes from the supplement, such as decreased wrinkles, increased energy, or improved cognitive function. Check for these advantages on the product packaging. Furthermore, take into account your budget and the ingredient quality, as you will probably be using this supplement for an extended period. Ensure to always search for an official seal from third-party testing on the bottle.
Specific Ingredients To Look For in Anti-Aging Supplements
When searching for anti-aging supplements, it is important to consider three key ingredients: NAD+, resveratrol, and CoQ10, as they all play a role in supporting cellular health. NAD+ functions as a coenzyme and is crucial in various cellular processes, such as energy production. As we get older, our levels of NAD+ naturally decline. However, increasing NAD+ levels can be achieved by supplementing with nicotinamide riboside, a precursor to NAD+.
Resveratrol, which is well-known in the wellness industry, is commonly recognized by wine drinkers as a compound present in grape skin. It exhibits impressive properties as an antioxidant and anti-inflammatory agent. Additionally, CoQ10 or coenzyme Q also possesses antioxidant characteristics that safeguard cell membranes against oxidative stress while promoting mitochondrial function.
Do anti-aging supplements actually work?
There are numerous dietary anti-aging supplements available, but most lack sufficient research to support their claims. Many have only been tested in labs or animal studies, so their effects on humans remain unknown. However, certain supplements have stronger evidence suggesting potential benefits. To determine if you notice any changes, it may take several months of taking an anti-aging supplement. Patience is key in this process.
When considering any beauty supplement or product, it is advisable to opt for those that are non-toxic and organic. It is important to note that spending money on fashionable or exotic vitamins, which often contain unnecessary additives, will provide little benefit apart from depleting your finances. Dermatologists also concur with this viewpoint.
If you come across ingredients like nicotinamide riboside, resveratrol, CoQ10, fish oil rich in omega-3 fatty acids, as well as antioxidants such as selenium, vitamin E, circumin, and vitamin C, then try out the supplement.
6 of the best anti-aging supplements and vitamins
1. Curcumin
The turmeric plant contains a substance that possesses antioxidant and anti-inflammatory properties within cells. These properties have the potential to enhance skin health and shield against cancer.
For the general population, the Cleveland Clinic suggests taking 500 to 1,000 milligrams per day, regardless of whether it is administered orally, topically, or as a powder.
The risks linked to curcumin include headaches and digestive problems, as well as potential interactions with medications used for heartburn and GERD. Additionally, it may interfere with the body’s natural clotting mechanism.
2. CoQ10
A 2018 review states that Coenzyme 10, which is an antioxidant, enhances collagen production and has an anti-aging effect by improving cellular bioenergetics, which is the process of energy transformation in cells.
However, Best suggests that the effectiveness of CoQ10 in addressing signs of aging may be influenced by the presence of other skincare products used in the routine.
“I do support adding it to an already existing skincare routine,” she says, “just not making it the foundation of your regimen and not going out of your way to make sure it is present.”
3. Collagen
Collagen, a protein present in the body, enhances skin elasticity and diminishes fine lines and wrinkles. It is stated that women might begin to experience collagen loss in their twenties, with some facing this issue as early as 18 years old.
According to Best, collagen does not specifically cause age reversal, but it can prevent further loss. The most effective collagen for combating aging is a mixture of all three types. Type 1 and Type 3 are particularly efficient in reducing signs of aging and are best consumed in powdered form.
4. Resveratrol
Antoine states that this antioxidant, commonly found in red wine, is renowned for its ability to combat aging, particularly when consumed as a supplement.
Antoine suggests that the ability of resveratrol to extend chromosomes is likely the reason behind its anti-aging properties, according to a widely accepted theory of aging that associates telomeres (the ends of human chromosomes) with DNA damage.
Resveratrol can activate a gene called SIRT1, according to Antoine, thus providing protection against aging. Gastrointestinal side-effects, although not severe, have been associated with resveratrol.
5. Vitamin C
In a 2017 review, it was found that vitamin C aids in enhancing the immune system by increasing the production of immune cells. Additionally, it provides protection against oxidative stress in the skin. Bearing this in consideration, another review from the same year discovers reliable evidence supporting the notion that vitamin C safeguards against premature aging.
In addition to being a potent antioxidant, vitamin C can also function as a depigmenting agent that helps in treating age-related concerns such as “liver spots” and dark circles around the eyes.
Vitamin C is available in both food and supplement form. The recommended daily intake for adults ranges from 65 to 90 milligrams. However, consuming excessive amounts can lead to side-effects such as vomiting, heartburn, and diarrhea.
6. Vitamin E
According to Antoine, the role of vitamin E is to prevent collagen crosslinking and hinder the oxidation of lipids, which are associated with both skin aging and the skin.
According to Best, Vitamin E is a type of fat-soluble vitamin similar to vitamin D and K. It is beneficial for addressing wrinkles, dark spots, and improving skin elasticity.
She suggests that these vitamins, including vitamin E and other fat-soluble vitamins, should be closely monitored by a doctor due to the possibility of them accumulating to toxic levels in the body.