No one knows a cure for aging, but nutritional supplements can provide assistance. Finding the ideal supplement will be key.
Start off by taking a multivitamin. Next, consider supplementing with specific vitamins with promising early research findings, like glycine or the amino acid resveratrol.
Studies suggest that eating more whole foods could help protect against certain age-related health problems, including dementia.
Vitamin C
Vitamin C is a water-soluble compound necessary for building blood vessels, cartilage, muscle and collagen in bones, as well as helping absorb and store iron. Vitamin C acts as an antioxidant to protect cells from damage caused by free radicals produced when we break down food or encounter tobacco smoke and other pollutants; such free radicals contribute significantly to aging as well as leading to serious illnesses like cancer and heart disease.
Vitamin C can neutralize free radicals in the skin, helping prevent oxidative stress that contributes to biological skin aging, such as dullness and wrinkles. Furthermore, it promotes strong connective tissues as well as an efficient immune system.
During the cold season, many people take high doses of vitamin C in an effort to treat and prevent the common cold. Unfortunately, research has not demonstrated whether such doses reduce symptoms by length or severity, nor whether they reduce risks of second common colds; so before taking large quantities of supplemental vitamin C it is wise to consult your healthcare provider first.
Resveratrol
Resveratrol is an anti-aging compound with antioxidant properties, shown to extend lifespan in yeast and mice by activating their SIRT1 longevity gene.
It can be found naturally in grapes, peanuts, pistachios and some red wines; additionally it’s available as a dietary supplement. Research shows it stimulates collagen production – an anti-wrinkle protein which promotes firmer skin by inhibiting enzymes that break down elastic fibres – as well as blocking their activity which allows new elastic fibre formation to prevent the appearance of crow’s feet wrinkles.
Studies have demonstrated the health benefits of resveratrol in humans, such as cardiovascular protection and cancer prevention. Furthermore, it can increase energy levels by improving insulin sensitivity while possibly helping prevent age-related cognitive decline by stimulating neurogenesis and increasing blood flow to the brain.
Resveratrol’s anti-inflammatory power makes it an invaluable ally in treating conditions such as atherosclerosis, hypertension, and vascular restenosis (when treated arteries narrow back again), believed to work by suppressing proliferation of smooth muscle cells lining arterial walls to narrowing them back up again.
While these findings are encouraging, more research needs to be conducted before concluding resveratrol’s effectiveness as an anti-ageing agent in humans. Furthermore, it remains unknown how much of this compound the human body absorbs through supplements or other sources. It should also be noted that taking any dietary supplement could interact with medications you’re already taking; always speak to your healthcare provider before taking them or any dietary supplements.
Collagen
Collagen is the body’s most abundant protein and provides strength to connective tissues such as tendons, ligaments and bones, while contributing to skin elasticity and suppleness. As we age, our production of collagen slows and this may contribute to sagging or thin skin or joint pain. As such, collagen research is currently focused on its ability to reverse aging through increasing hydration, improving elasticity, reducing fine lines/wrinkles/wrinkle depth reduction, mitigating joint damage mitigating effects etc.
Food-grade collagen supplements that contain animal collagen can be found over-the-counter as capsules or powder. A study published by Dermatology noted that oral consumption of collagen peptides improved skin hydration and elasticity.
However, research on collagen supplements remains scarce. Most of the studies that investigate them are funded by supplement companies and therefore prone to biases such as small sample sizes or short-term trials that might skew results. Furthermore, most were conducted on animals rather than humans making it hard for researchers to apply the results directly to people.
Your body needs amino acids in order to break down collagen into amino acids for absorption by your cells, so eating foods that contain collagen-forming amino acids – such as fish, chicken, eggs and poultry, legumes and whole grains can support production by providing your body with proteins containing glycine, proline and hydroxyproline which make up collagen. Furthermore, zinc is necessary for its production which can be found in shellfish, beans and nuts, lean meats poultry dairy green leafy vegetables broccoli as well as citrus fruits berries bell peppers bell peppers and kale.
Coenzyme Q10
Coenzyme Q10, more commonly referred to by its scientific name ubiquinone, is a powerful antioxidant and enzyme involved in energy production for all cells – with highest concentrations found in liver, heart, kidney and pancreas cells. As a dietary supplement for its antioxidant properties and potential preventive role against cardiovascular disease, infertility, Parkinson’s disease and cancer it has become popular with consumers seeking preventative solutions.
Human tissue levels of Coenzyme Q10 decrease with age, leading to diminished mitochondrial function and energy metabolism. Animal studies demonstrate that supplementing Coenzyme Q10 throughout life extends lifespan while delaying age-related dysfunction.
Q10 can boost collagen production, improve elasticity and decrease fine lines and wrinkles for an aging skin that appears smoother. Furthermore, Q10 helps lower inflammation levels as well as low-grade oxidative stress – therefore being widely found in anti-age serums and creams.
Numerous small randomized controlled trials have examined the effect of supplementing coenzyme Q10 on measures of aerobic exercise performance; results have been mixed (86). Some research indicates that supplemented coenzyme Q10 might help protect or ameliorate low-grade inflammation and muscle damage caused by strenuous exercise in those living with chronic cardiovascular conditions; however, larger scale studies must be completed first (87).
Coenzyme Q10 can improve skin’s texture and rejuvenate its appearance when applied topically, thanks to its anti-ageing benefits such as increasing Collagen production and improving elasticity, which also help combat signs of aging. When combined with Vitamin C, Coenzyme Q10 doubles protection from environmental damage while stimulating cell renewal for an even brighter glow.
Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant to protect cells from damage caused by free radicals. Additionally, vitamin E helps manage anti-inflammatory processes, restrict platelet aggregation and enhance immunity. While actual deficiency of this nutrient is rare, marginal intakes are common across many populations and observational studies have linked higher vitamin E intake with reduced rates of heart disease; however, a meta-analysis of 19 clinical trials conducted showed that supplementing with 400IU/day as dl-alpha-tocopheryl acetate increased both cardiovascular mortality as well as all-cause mortality among those suffering preexisting conditions.
Vitamin dietary E can be found in various food products, with nuts and oilseeds providing the largest concentrations. While intake levels for adults vary widely depending on food sources and supplements consumed daily, on average an adult should aim to take in 11.5 mg daily of this essential nutrient.
Natural vitamin E contains several different tocopherols and tocotrienols in addition to alpha-tocopherol; these isomers differ chemically but share similar biological activity, according to the Food and Drug Administration (FDA). Most supplements offer only alpha-tocopherol; however products containing mixed tocopherols and tocotrienols are available; in contrast with natural forms, synthetic forms have eight possible stereoisomers; serum and tissue can only support four. Synthetic vitamin E is usually labeled all-rac-a-tocopherol or 2R-a-tocopherol (inflation is optional).
Vitamin E has long been recognized for its ability to prevent blood clotting in vitro and in vivo by blocking binding between thromoglobulin and its chromanol ring. Therefore, large doses of dietary vitamin E should not be taken by those taking anticoagulant or antiplatelet medications; in fact, excessive vitamin E consumption could reverse their effects; to avoid potential harm it is best to consult your health care provider regarding an optimal supplementation plan.
