As aging is a natural aspect of existence, the majority of individuals desire to retain their youthful qualities for as much time as feasibly achievable.
Although it is not possible to prevent aging entirely, it is possible to lessen the effects of aging and lower the chances of developing age-related illnesses by making dietary and lifestyle adjustments. This is why this article employs phrases such as “promote healthy aging” instead of “anti-aging.”
The primary factors that contribute to the aging process are the buildup of cellular damage caused by free radicals, known as reactive molecules, and the reduction in length of telomeres. Telomeres, situated at the tips of chromosomes, have a vital role in cellular division.
To support healthy aging and mitigate the effects of aging on your body, it is best to follow a nutrient-dense diet, engage in regular exercise, and refrain from smoking and consuming excessive amounts of alcohol.
Furthermore, a variety of substances that could potentially decelerate specific aging processes and aid in the prevention of age-related diseases have been identified by scientists.
Below are 12 supplements that could potentially slow down the effects of aging.
1. Curcumin
Curcumin, the primary active compound found in turmeric, has demonstrated substantial cellular protective properties that are linked to its strong antioxidant effects.
As cells cease to divide, a phenomenon called cellular senescence takes place. With the passage of time, there is an accumulation of senescent cells that is thought to expedite the process of aging and the advancement of diseases.
Through research, it has been proven that curcumin is capable of activating specific proteins that aid in the prevention of cellular senescence, ultimately promoting a longer lifespan.
Additionally, animal research exhibits curcumin’s ability to combat damage to cells and considerably prolong life expectancy. Studies have indicated that this compound effectively delays the onset of age-related illnesses while also providing relief from age-related symptoms.
The reason why turmeric consumption is linked to a lower risk of age-related cognitive decline in humans could be due to this.
There are several ways to increase your curcumin intake, such as using fresh or dried turmeric in your kitchen or opting for turmeric or curcumin supplements.
2. EGCG
Epigallocatechin gallate (EGCG), which is found in high amounts in green tea, is a renowned polyphenol compound that provides notable health advantages such as lowering the chances of specific cancers and heart disease.
Furthermore, this compound has the potential to enhance lifespan and shield against age-related illnesses.
EGCG has the potential to function by reversing mitochondrial function in cells and impacting pathways associated with aging. In addition, it triggers autophagy, which is the body’s way of eliminating damaged cellular material.
There could potentially be a relationship between consuming green tea and safeguarding against aging skin, as well as decreasing UV light-induced hyperpigmentation.
In addition, according to one review, the activation of nerve cells and reduction in stress caused by daily consumption of green tea may have the potential to suppress brain aging.
EGCG can be obtained in one’s diet through either the consumption of green tea or the ingestion of concentrated green tea extract supplements.
3. Collagen
As individuals get older, their skin structure begins to show signs of aging, such as wrinkles, due to the decreased production of collagen, a protein essential for maintaining skin integrity.
Research indicates that the supplementation of collagen may potentially diminish signs of aging, such as dry skin and wrinkles.
In a study conducted over a period of 12 weeks, 72 women were given a supplement consisting of 2.5 grams of collagen and various other components including biotin, on a daily basis. The results showed a noticeable enhancement in skin moisture levels, reduction in roughness, and improvement in elasticity.
Other research involving humans has indicated that collagen supplements have the potential to enhance skin elasticity, diminish wrinkles, boost skin hydration, and enhance the growth of nails.
While the results show promise, it is worth noting that a significant number of these studies are financed by companies that produce collagen products, potentially affecting the outcome of the studies.
There are various forms of collagen supplements that can be found, such as powders and capsules.
4. CoQ10
Coenzyme Q10 (CoQ10), which your body synthesizes, acts as an antioxidant, crucial in generating energy and safeguarding cells from damage.
As you age, research indicates a decline in CoQ10 levels, and it has been demonstrated that supplementing with CoQ10 can enhance specific aspects of health in older individuals.
A study conducted over the course of 4 years involving 443 older adults found that taking CoQ10 and selenium supplements resulted in enhancements to overall quality of life, reduced hospital visits, and decelerated physical and mental deterioration.
CoQ10 supplements potentially function by decreasing oxidative stress, which refers to the build-up of free radicals accelerating the aging process and the development of age-related ailments.
In addition, the utilization of CoQ10 supplements can potentially be advantageous for your cardiovascular well-being due to their ability to decrease arterial stiffness, decrease blood pressure, and prevent the accumulation of oxidized cholesterol in your arteries.
5. Nicotinamide riboside and nicotinamide mononucleotide
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) serve as precursors for the formation of nicotinamide adenine dinucleotide (NAD+).
NAD+ is present in every cell of your body and plays a role in numerous essential processes such as energy metabolism, DNA repair, and gene expression.
As individuals get older, their levels decrease. This decrease in levels could be linked to a faster physical decline and the beginning of age-related illnesses such as Alzheimer’s.
Research indicates that NMN and NR, the precursors of NAD+, have been found to assist in replenishing NAD+ levels and combating cellular changes associated with aging.
A study lasting 21 days was conducted on 12 men, with a median age of 75, which demonstrated that taking 1 gram of NR on a daily basis raised NAD+ levels in skeletal muscle and decreased the presence of inflammatory proteins. Nevertheless, it is important to note that these findings could potentially be influenced by a conflict of interest.
However, during a 30-day study involving both mice and a small group of individuals aged 45-60, it was discovered that NMN supplements had a substantial effect on increasing the length of telomeres in both groups. The process of telomere shortening is closely associated with the aging process.
Further investigation is required on NR and NMN through additional human research, despite the promising outcomes obtained so far.
6. Crocin
Crocin, a yellow carotenoid pigment, is present in saffron, an expensive and widely used spice in Indian and Spanish cooking.
Crocin has been found to provide numerous health benefits in both human and animal studies. These benefits encompass anticancer, anti-inflammatory, anti-anxiety, antidepressant, and antidiabetes effects. Additionally, crocin might play a role in safeguarding against age-related cognitive decline.
Test-tube and rodent studies provide evidence that crocin helps in the prevention of age-related nerve damage by preventing the production of advanced glycation end products (AGEs) and reactive oxygen species (ROS). These compounds are known to contribute to the aging process.
Additionally, Crocin has demonstrated its ability to mitigate the aging process in human skin cells through the reduction of inflammation and safeguarding against cellular harm caused by UV light exposure.
It can be more cost-effective to opt for a concentrated saffron supplement due to the fact that saffron is recognized as the most expensive spice globally.
7. Vitamin A
The strongest reason to continue supplementing with collagen is the presence of Vitamin A. This essential vitamin effectively hinders and decelerates the aging process on both internal and external aspects of your body.
Vitamin A, commonly referred to as retinol, is a crucial component in numerous anti-aging supplements and serums. Since our bodies do not naturally produce this vitamin, we must either consume foods that are rich in vitamin A or take it as a supplement. It is highly recommended to do so, as vitamin A is widely regarded as the ultimate solution for combating signs of aging.
By interfering with the enzymes responsible for collagen breakdown in the skin’s dermal layer, Tretinoin, a derivative of vitamin A, has been scientifically proven to enhance the production of collagen and diminish the appearance of wrinkles. This ultimately leads to the promotion of new collagen formation in the skin.
Vitamin A not only supports the health of your skin, but it also contributes to the well-being of your internal organs. By promoting improved vision and a fortified immune system, vitamin A aids in the proper functioning of your heart and lungs. It is important to note that, just like your exterior, your internal organs also age over time. However, vitamin A can assist in slowing down this aging process.
8. Vitamin D
One of the ways we synthesize vitamin D is through exposure to sunshine, which is why it is referred to as the sunshine vitamin. Additionally, vitamin D is recognized as a potent anti-aging vitamin with potential benefits for longevity and possibly decreasing age-related diseases and illnesses.
Research has indicated that the effectiveness of vitamin D in preventing premature aging lies in its ability to safeguard the skin against ultraviolet light, which is widely known for causing wrinkles and lines.
New research has revealed that the effects of vitamin D on aging, which were previously overlooked, are now being recognized. A study conducted in 2016 has demonstrated that vitamin D has a greater impact than originally believed, as it has the ability to increase the median lifespan by 33%.
9. Vitamin E
It is not surprising that our body requires more vitamin E as we get older to maintain good health, considering the essential role it has in regulating our immune system.
Vitamin E naturally occurs in our body as one of the skin’s initial defense layers, but exposure to sun rays depletes it rapidly. This is unfavorable because vitamin E serves as a potent antioxidant that counteracts the harmful effects of free radicals, unstable atoms responsible for cell damage and associated with the aging process.
Research has indicated that the consumption of vitamin E as a supplement can greatly enhance defense against collagen degradation, contributing to an increase in collagen production, cell rejuvenation, and the development of fresh skin. Moreover, vitamin E serves the dual purpose of safeguarding the skin from wrinkles and fine lines.
Vitamin E offers benefits to both your body and skin. Research has demonstrated its ability to decrease the chances of heart disease and potentially safeguard cognitive function.
10. Resveratrol
You might be familiar with collagen, vitamin A, and vitamin D, but resveratrol may be unfamiliar to you. However, it’s important to acquaint yourself with this potent antioxidant as it is among your most effective tools to combat aging.
Resveratrol, which imparts a distinct red color to grapes and raspberries, is also effective in combating wrinkles and fine lines. Although you can obtain ample amounts of resveratrol by incorporating berries into your regular diet, it is more convenient to consume it in the form of a dietary supplement.
Exposure to UV light, like sunlight, is a primary cause of skin aging. However, there is no need to refrain from enjoying the sunshine. Resveratrol has the ability to safeguard the skin against early aging due to UV light exposure. Additionally, it has been determined that resveratrol can enhance lifespan. It is quite impressive for a relatively unknown vitamin.
11. Zinc
Our body does not naturally produce zinc, an essential trace mineral found in the red blood cells, which plays many important roles in the human body. Therefore, it is necessary to obtain zinc either through our diet or by taking supplements.
Zinc is required for various purposes such as protein synthesis, immune system regulation, and wound healing. In addition, zinc plays a crucial role in combating the aging process. Studies have discovered that lacking zinc can accelerate aging, while considerably decreasing the chances of age-related ailments and infections.
Taking zinc supplements can defend against hair loss because zinc plays a crucial role in protecting against hair loss, which is a significant aspect of aging for both men and women. This is due to the fact that zinc plays an essential part in the growth and repair of hair tissue, as evidenced by studies.
Zinc is worth adding to your supplement routine because it has many benefits.
12. Selenium
Selenium, a trace mineral, can prevent vitamin E deficiencies and can be acquired through diet or supplements. Recent studies indicate that selenium may have a significant impact on combating aging, especially concerning age-related disorders and illnesses like tumors and cardiovascular diseases.
Additionally, selenium has been linked to longer telomeres, which are protective caps located at the ends of our chromosomes and determine the rate of cellular aging. Moreover, research has revealed that older individuals with low selenium levels exhibit considerably higher mortality rates compared to those with high selenium levels.
Despite the potential anti-aging benefits of selenium, there is a lack of research on this aspect, and most of the promising studies are recent. It is possible that selenium may become an effective anti-aging agent in the future, but currently, it is considered a promising yet secondary element in this field.
Strong and Effective Weapons
When it comes to combating anti-aging, vitamins serve as powerful tools, but regrettably, there are instances where our dietary intake falls short of meeting our required amount. Nevertheless, by adhering to a reliable supplement regimen, we have the ability to counteract the effects of aging such as wrinkle formation, fine lines, skin laxity, cognitive deterioration, and reduced physical well-being.
It is not true that all vitamins are beneficial for fighting aging, and certain vitamins may not provide the specific anti-aging advantages we seek. That is why staying informed about the latest research on vitamins’ efficacy in combating aging is crucial. Nevertheless, armed with knowledge, vitamins can indeed be a potent tool against aging.