Supplements can seem like the Wild West. But with the appropriate anti-aging supplements, your body can stay feeling energetic, think clearly, and look its best at any age.
An effective holistic approach to aging involves prioritizing sleep, exercise, and eating foods rich in essential nutrients like whole foods. Supplements may supplement these efforts; however, they should never take the place of whole food sources.
1. Collagen
Collagen is an essential protein that strengthens skin, nails and hair while also providing bone health benefits and aiding blood vessels and tendons. As we age, however, our bodies produce less collagen leading to sagging skin and wrinkles. To counter this decline in production many people take oral and topical collagen supplements in powder, capsule or liquid form; many companies promote them as ways of reversing signs of aging while some also tout them for joint pain relief and improving appearance of crow’s feet.
These supplements are typically composed of animal collagen proteins extracted from cows, pigs, chickens and fish bones and skin; additional vitamins and minerals may include calcium, vitamin C, biotin and zinc; however it’s difficult to ascertain the quality of collagen found in supplements; many don’t disclose where their collagen comes from or provide third-party testing information; furthermore certain collagen products have been shown to interact with certain medications, such as beta blockers.
Diet is one of the best ways to increase collagen production. A balanced diet should consist of high-protein foods like fish, poultry, eggs, dairy and legumes; foods rich in amino acids essential to producing collagen such as glycine, proline and hydroxyproline; as well as food sources of vitamins that promote healthy collagen such as citrus fruits, berries, leafy vegetables and whole grains as source.
Damage to collagen can come from many different sources. Autoimmune diseases like rheumatoid arthritis, lupus and dermatomyositis as well as genetic mutations causing Ehlers-Danlos syndrome have all been shown to wreak havoc with its structure; too much exposure to sunlight may also result in advanced glycation end products which break down collagen further, leaving skin looking aged.
2. Green Blends
Greens powders sold in attractive packaging promise an elite combination of crushed fruits and vegetables to provide energy, reduce stress, lower blood pressure, boost immunity, improve gut health and help create an improved version of yourself – and they claim this can all happen with one daily scoop.
Unfortunately, however, the science underlying supplements–most of which do not undergo rigorous clinical trials–is rather tenuous. That’s because the Food and Drug Administration doesn’t regulate dietary supplements the same way it regulates pharmaceuticals; meaning greens powder manufacturers can make misleading claims that are loosely connected with scientific evidence.
Wohlford suggests that taking one serving of a well-formulated greens powder each day does not pose significant health risks to healthy individuals; however, it’s still wise to read labels and check with doctors or dietitians prior to adding anything new into your supplement regimen. She notes that greens powders contain many vitamins and minerals such as water-soluble vitamin C which can help lower stress and support brain health while fat-soluble vitamin A and E could increase liver or heart damage risk should too much of either be consumed at once.
Wohlford references some small studies suggesting the anti-aging benefits of greens powders. She states they may reduce inflammation and protect against neurodegeneration. She further elaborates that green tea polyphenols such as EGCG may also slow the progression of ageing by supporting autophagy to cleanse cells of unwanted debris, neutralize free radicals, and safeguard DNA integrity – though supplements cannot replace whole food sources that offer these advantages; especially fiber which is only found in fruits and vegetables rather than powder.
3. Resveratrol
Resveratrol and other sirtuin activators have been shown to improve health and extend lifespan in laboratory mice. These molecules work by inhibiting proliferation of vascular smooth muscle cells (VSMCs), which contribute to atherosclerosis and restenosis (when an artery once blocked reopens again). Furthermore, these molecules promote DNA repair, induce cancer cell apoptosis through DNA repair therapy, activate SIRT1 gene activation, as well as activating SIRT1.
One of the most promising applications of resveratrol is neuroprotection. It can decrease oxidative stress levels and boost expression levels of Heme Oxylase-1 (HO-1) enzyme in neurons to prevent mitochondrial dysfunction leading to cell aging (60). Resveratrol may reverse age-related memory deficits and mood disturbances by stimulating new vessel formation in older rats’ hippocampi – thus helping reverse any age-related memory deficits and alteration, while protecting against experimental ischemia-reperfusion injury through new vessel formation that carry blood away (61, 62).
Resveratrol can extend lifespan in mice by slowing atherosclerosis development and prolonging survival after heart attacks, as well as its anti-inflammatory properties, which have been found to decrease cholesterol and triglyceride levels in human subjects. Furthermore, it can inhibit tumor growth while simultaneously increasing insulin sensitivity while decreasing resistance – all essential attributes in combatting diabetes.
Consuming resveratrol supplements comes with risks. Since it’s unregulated by the FDA, it can be difficult to know exactly how much is in each supplement you take, making overdosing possible; high doses have caused diarrhea in some people as well as interference with certain drugs through the CYP450 enzyme system; additionally it has estrogenic properties that could interfere with cancer patients undergoing hormone therapy treatments.
4. Vitamin C
Vitamin C, also known as L-ascorbic acid or ascorbate, is a water-soluble vitamin widely available as both food and dietary supplement. Unfortunately, our bodies don’t produce this essential nutrient on its own so adequate consumption via diet or supplements is vital to staying healthy and disease free. Antioxidant properties of vitamin C help combat free radical damage caused by environmental exposures which contribute to premature aging and numerous diseases while acting as neurotransmitter producing neurotransmitters that connect nerve cells with each other.
Epidemiological studies have demonstrated the link between diets high in vitamin C and reduced cancer risks, cardiovascular health benefits and immune cell functioning – such as helping shortening colds. High doses can interfere with certain laboratory tests such as urinalysis or stool guaiac assay for blood – as well as hinder other medical tests (241).
Choose an ascorbic acid supplement with high quality ascorbic acid, and ensure that its label indicates that it is pharmaceutical grade. Look for bottles that are dark or tinted in order to shield the product from heat and light exposure, and choose pumps instead of droppers so as to preserve its efficacy over time. It would also be wise to select products with clinical testing behind them as this provides assurance as to its quality and efficacy.
5. Coenzyme Q10
Coenzyme Q10 plays an integral role in cellular energy production by aiding electron transfer to help convert nutrients to ATP energy molecules. Furthermore, it serves as an antioxidant by neutralising harmful free radicals which damage cells and lead to premature ageing – it’s thus used in numerous anti-ageing and rejuvenating products to minimize fine lines and wrinkles, stimulate collagen production, and preserve skin health.
Vitamin E can be taken either directly as a capsule supplement, added to skincare products like serums and creams, or applied directly to the skin for improved texture, reduced fine lines and wrinkles, enhanced collagen production and increased skin elasticity. Furthermore, when combined with Vitamin C it increases their anti-ageing effects even further.
Studies conducted using placebo-controlled trials have reported that taking 100 to 150 mg/day of coenzyme Q10 for eight weeks results in slight improvements to physical performance compared with taking placebo, possibly as a result of its ability to maintain normal blood vessel function through endothelium-dependent vasodilation, which is compromised in people living with cardiovascular disease or diabetes mellitus.
Chronic inflammation is another challenge associated with age. CoQ10 has been shown to significantly lower levels of pro-inflammatory markers, such as CRP and IL-6, particularly as one ages.
CoQ10 supplements are widely available and well-tolerated at doses up to 3000 mg per day or greater. Although mild side effects such as stomach upset or an unpleasant taste in the mouth have been reported, evidence supports using CoQ10 to treat various conditions, such as congestive heart failure, cancer therapy-related fatigue and Parkinson disease.
