In addition to their anti-aging qualities, many supplements also have an additional benefit. They can potentially reduce the risk of various conditions and illnesses that often develop in old age, such as Alzheimer’s, weak immune system, fragile bones or gradual vision/hearing loss. There is a wide variety of anti-aging supplements available on the market, such as vitamins, minerals, spices, herbs and medicinal compounds. Listed below are some of the best supplements that slow down aging.
Curcumin — the main active compound in turmeric spice — has been shown to possess powerful cellular protective properties, which are attributed to its potent antioxidant effects.
A process called cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression. Research has indicated that curcumin activates certain proteins that help delay cellular senescence and promote longevity. Plus, animal studies demonstrate that curcumin combats cellular damage and significantly increases life span. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well.
You can increase your curcumin intake by using fresh or dried turmeric from your kitchen, or taking turmeric or curcumin supplements.
Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, including a reduced risk of certain cancers and heart disease. Plus, this compound may also promote longevity and protect against other age-related diseases. EGCG may work by restoring mitochondrial function in cells and acting on pathways involved in aging. It also induces autophagy, the process by which your body removes damaged cellular material.
In addition, there may be an association between green tea intake and protection against aging skin, as well as reduced hyperpigmentation caused by ultraviolet (UV) light. One review even suggests that daily green tea intake may suppress brain aging by activating nerve cells and reducing stress.
You can get EGCG in your diet by drinking green tea or taking concentrated green tea extract supplements.
Vitamin C functions as a powerful antioxidant in your body, helping to protect cells from oxidative damage. It also plays important roles in immune function, inflammation regulation, and many other processes that are essential to healthy aging. This is why you should maintain an optimal intake of this vitamin, to support health and protect against age-related conditions.
For example, in a study that consisted of 80 adults with an average age of 60, those with higher blood levels of vitamin C performed better on tasks involving attention, focus, memory, decision-making, recall, and recognition. Vitamin C is also essential for skin health. Consuming Vitamin C rich foods or C supplements may improve skin hydration, stimulate collagen production, and safeguard against wrinkle development and premature aging due to sun exposure.
What’s more, some evidence suggests that supplementing with vitamin C improves immune function in older adults. As older adults have a higher risk of sub-optimal or deficient vitamin C levels than young-middle aged adults, they may want to consider taking supplements — especially if their diet is low in vitamin C-rich foods, like fruits and vegetables.
As you age, the production of collagen — a protein that helps maintain skin structure — slows, leading to accelerated signs of aging. Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin.
For example, a 12-week study in 72 women demonstrated that taking a supplement that contained 2.5 grams of collagen per day, along with several other ingredients, including biotin, significantly improved skin hydration, firmness and elasticity. Other human studies show that collagen supplements may also improve nail growth. Many types of collagen supplements are available, including powders and capsules.
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays an essential role in energy production and protects against cellular damage.
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration. CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease. Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries.
Before adding anything new to your daily diet or supplements, always check with your doctor to make sure it’s suitable for you.