The best anti aging supplements

Aging is influenced by various factors, including diet, genetics, environment, physical activity, and lifestyle. Scientific studies have revealed that certain nutrients can help delay age-related diseases and support healthy aging. Although nutrition alone cannot completely halt the aging process, as it is defined by the World Health Organization as the consequences of accumulated molecular and cellular damage over time, incorporating certain supplements into one's diet may help maintain overall health, cognition, and vigor as one ages. In this article, we will discuss some of the anti-aging supplements recommended by experts for a healthy aging diet.

Proper nutrition is essential for optimal aging, as a well-balanced diet that includes a variety of vitamins, minerals, flavonoids, and polyphenols can support the body's metabolic functions and help prevent brain fog, illnesses, and age-related conditions. Dolores Woods, a registered dietitian from UTHealth Houston School of Public Health, suggests that brightly colored fruits and vegetables, such as dark green kale and orange and red bell peppers, are rich in various antioxidants that help prevent inflammation. According to a 2022 study published in the journal Molecules, some of these plant-based foods also contain cancer-fighting compounds.

According to Dolores Woods, despite numerous studies suggesting that a diverse and colorful diet can positively impact health and lifespan, it remains challenging to determine precisely how particular antioxidants might influence various diseases or health conditions. "Nutrition science is complex because multiple factors come into play regarding how diet affects aging and health. Each individual is unique, with genetics and environment playing a crucial role, and even large-scale studies on specific supplements may not account for all types of study participants," she explains.

A 2022 review of research published in Frontiers in Pharmacology found that dietary polyphenols may have a protective effect against chronic diseases, including neurodegenerative diseases, heart disease, diabetes, and cancer[1]. Similarly, a 2017 review published in Oxidative Medicine and Cellular Longevity concluded that plant-based foods rich in antioxidants may help prevent heart disease, diabetes, and oxidative stress.

According to Woods, inflammation is a significant contributing factor to various health conditions. Thus, reducing inflammation in the body is crucial. She further explains that as people age, deficiencies in certain vitamins that help alleviate inflammation, such as vitamins B and D, may become more common.

Woods also notes that older adults may have difficulty absorbing some vitamins. Therefore, she suggests taking a daily multivitamin supplement that includes calcium and vitamin D to help ensure adequate nutrient intake and fill any nutritional gaps.

Kuljit Kapur, D.O., a geriatric and long-term care physician in Naperville, Illinois, notes that as people age, their metabolism slows down, immunity weakens, and they require more rest while healing more slowly. To counteract the effects of weakened immunity and difficulty absorbing vitamins that are commonly observed in older adults, incorporating multivitamin supplements can be beneficial, according to Kapur.

Nutrition experts suggest that certain nutrients are particularly crucial for healthy aging. Here are some of the best anti-aging supplements, as recommended by experts:

B vitamins

According to research, B vitamins are vital for proper brain function. Dr. Kapur evaluates her patients' vitamin B12 levels using a dementia assessment, as older adults are often deficient in this vitamin. In a 2020 data analysis of more than 2,000 older adults published in The American Journal of Nutrition, low vitamin B12 levels were associated with cognitive impairment. However, authors of another study published in Cureus exploring the potential benefits of vitamin B12 therapy in treating cognitive impairment emphasized the need for further research.

In addition, depression is a common issue among older adults, notes Dr. Kapur. Research has shown an association between low levels of vitamin B and depression. Therefore, it is crucial for older adults to ensure adequate intake of B vitamins.

Woods explains that B vitamins are essential for energy metabolism, and the body's red and white blood cells rely on B vitamins to function properly. Vitamin B deficiency can lead to anemia, particularly when there are low levels of vitamins B6 and B12. Additionally, older adults frequently have low vitamin B12 levels, and their ability to absorb and use it decreases with age due to reduced bioavailability.

B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), cobalamin (B12), and folic acid. These vitamins are commonly found in animal-based foods such as meat, eggs, and fish, as well as leafy greens. Woods recommends that older adults take a daily multivitamin to ensure they consume the recommended amount of B vitamins.

Vitamin D

Vitamin D is important for bone health, as it helps the body absorb calcium. Low levels of vitamin D can lead to osteoporosis and bone fractures, which are more common among older adults. Vitamin D deficiency has also been linked to an increased risk of falls, fractures, and a variety of chronic diseases such as heart disease, diabetes, and some cancers. Vitamin D can be obtained from sunlight, food sources such as fatty fish and fortified dairy products, and supplements. The National Institutes of Health recommends that adults over 70 years old consume 800 IU of vitamin D per day.

That's correct. Vitamin D plays an essential role in calcium absorption and bone health. Vitamin D helps regulate the levels of calcium and phosphate in the body, which are crucial for maintaining bone health. Without enough vitamin D, the body can't absorb calcium from the diet, which can lead to decreased bone density and increase the risk of osteoporosis and fractures.

That's correct! It's worth noting that the amount of vitamin D in food sources is generally low, so supplements are often needed to reach adequate levels.

Calcium

Calcium-rich foods include dairy products such as milk, yogurt, and cheese, as well as leafy green vegetables like kale and spinach, fortified cereals, and some types of fish like salmon and sardines. If someone is not able to consume enough calcium through their diet, a supplement may be necessary to meet their daily requirement. However, it's important to talk to a healthcare provider before starting a calcium supplement, as too much calcium can lead to health problems like kidney stones.

It's important to note that while supplements can be helpful in filling nutritional gaps, it's best to get nutrients from whole foods whenever possible. In addition, it's always a good idea to consult with a healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking any medications.

It's important to note that taking too much calcium can lead to hypercalcemia, a condition in which there is too much calcium in the blood. This can cause symptoms such as nausea, vomiting, constipation, and kidney problems. Additionally, excessive calcium intake may increase the risk of cardiovascular disease in some people. Therefore, it's important to talk to a healthcare provider before taking calcium supplements, especially if you have a history of kidney stones, kidney disease, or other medical conditions.

That's a great summary! To recap, Woods recommends older adults to supplement with a daily multivitamin containing both vitamin D and calcium, as it's easier for the body to absorb vitamin D when taken with calcium. However, it's important to note that while multivitamins typically contain the recommended 1,000 milligrams of calcium, the body can only absorb up to 500 milligrams of calcium at a time, so it's crucial to get the rest of the daily calcium needs from food sources. Good sources of calcium include milk, yogurt, cheese, canned sardines, as well as vegetables such as collard greens, kale, broccoli rabe, and fortified cereals and soy milk for those following a vegetarian or plant-based diet.

Omega-3

Omega-3 fatty acids are a type of polyunsaturated fat found in certain types of fish, such as salmon, mackerel and sardines, as well as in flaxseed, chia seeds, and walnuts. Omega-3 supplements are also available in the form of fish oil or krill oil.

That's correct. A 2015 meta-analysis published in the journal Alzheimer's & Dementia found that omega-3 fatty acid supplementation was associated with improved cognitive function, particularly in the areas of attention and processing speed, in people with mild cognitive impairment. However, more research is needed to fully understand the potential cognitive benefits of omega-3 fatty acids.

That's correct. Omega-3 fatty acids are essential nutrients, meaning they cannot be produced by the body and must be obtained through the diet or supplements. Fish, especially oily fish like salmon, mackerel, and sardines, are a good source of omega-3s. However, if someone doesn't eat fish regularly, taking a fish oil supplement can help ensure they are getting enough omega-3s in their diet. Omega-3s have been shown to have anti-inflammatory properties and may help prevent inflammation in the body, which can contribute to the development of chronic diseases.

It is important to note that while omega-3 supplements can provide benefits, they can also come with a number of adverse side effects, including halitosis (an oral health problem marked by bad breath), increased blood sugar, and excessive belching. People prescribed anticoagulation drugs due to increased bleeding risk should also exercise caution with omega-3 supplements. It's always best to speak with a healthcare provider before starting any new supplement regimen.

Curcumin

Curcumin is also believed to have antioxidant properties that can help protect cells from damage caused by free radicals, according to Woods. Some studies have suggested that curcumin may help improve cognitive function and mood, as well as reduce joint pain and stiffness associated with arthritis. However, Woods notes that the bioavailability of curcumin is relatively low, meaning that the body may not absorb it well when consumed orally. To improve absorption, it may be helpful to consume curcumin with a source of fat, such as olive oil or avocado.

It's important to note that curcumin supplements can interact with certain medications, such as blood thinners and chemotherapy drugs, so it’s important to consult a health care provider before taking them.

lutein

Good food sources of lutein include leafy greens such as spinach, kale and collard greens, as well as yellow and orange fruits and vegetables such as corn, oranges and mangoes. Supplementation with lutein may be particularly beneficial for those who have difficulty consuming enough lutein-rich foods in their diet.

That is correct! Good sources of lutein include leafy green vegetables, such as spinach, kale, and collard greens, as well as egg yolks, corn, and orange peppers. It is recommended that lutein-rich foods be consumed with a source of fat to increase absorption. For example, adding avocado to a spinach salad or cooking eggs in olive oil can increase the absorption of lutein.

collagen

That's correct. Studies have found that taking collagen supplements can improve skin elasticity and hydration, reduce wrinkles and promote overall skin health. However, more research is needed to confirm these effects and determine the optimal dosages and duration of supplementation. It's also important to note that collagen supplements are typically derived from animal sources, so they may not be suitable for vegetarians or vegans.

However, it’s important to note that more research is needed to fully understand the potential benefits of collagen supplementation for skin health, as well as for other areas such as joint health and bone density. Additionally, collagen supplements are often derived from animal sources, so vegetarians and vegans should be mindful of this when considering supplementation.

While collagen supplements are generally considered safe, some people may experience mild side effects such as an unpleasant taste in the mouth, feeling full or bloated, and digestive issues like heartburn or diarrhea. In addition, collagen supplements are typically derived from animal sources, so those with allergies or sensitivities to certain types of animal products should exercise caution or consult with a healthcare professional before taking them.

It's important to note that while collagen peptides can be beneficial for overall health, they should not be relied upon as a sole source of nutrition. A balanced diet rich in fruits, vegetables, lean protein, and whole grains is still the foundation of good health.

It's important to always read and follow the label directions carefully when purchasing and using supplements. When buying anti-aging supplements, look for products from reputable brands that have been independently tested and certified by third-party organizations, such as NSF International or the United States Pharmacopeia (USP). These certifications ensure that the product contains the listed ingredients in the correct amounts and that it is free of harmful contaminants. It's also a good idea to consult with a healthcare provider before starting any new supplement regimen, especially if you have any underlying medical conditions or take prescription medications.

It is important to pay attention to the recommended daily dose of any supplement and to not exceed that dose unless under the guidance of a healthcare professional. Additionally, it is important to choose supplements from reputable brands and to check for third-party certifications to ensure quality and purity.

That's great advice. Checking for third-party verification and the amount of each ingredient in the supplement is crucial. It's always a good idea to consult with a healthcare provider before starting a new supplement, especially if you have any underlying health conditions or take medications that may interact with the supplement.

 

The best anti aging supplements