Aging is a natural part of the human experience – but that doesn’t mean it’s necessarily enjoyable! As we get older, our bodies tend to become less efficient, less strong, and less supple.
There’s obviously no way to prevent aging, but there are some ways to slow its progress. One way is to take good anti-aging supplements, which can do a lot to help ease the process of aging.
The best anti-aging supplements can help protect your health from age-related declines, improve your energy levels and mood, and overall help to slow the symptoms of the aging process.
There are a variety of effective supplements for anti-aging, and each of them targets different aspects of our health. We’ll go over the specific list of top anti-aging products, but for now, let’s get started with the basics!
How Can Supplements Help With Anti-Aging?
Aging affects all of the body’s cells, organs, and tissues by altering their function in some way. Cells experience aging by growing larger and losing their ability to divide, multiply, and eventually to function. Cells also accumulate more pigments and fats within them. Connective tissues start to become more stiff, bodily tissues may start to lose mass, and organs start to become less able to perform their functions. Supplements can help ease the aging process symptoms.
- Antioxidants – Antioxidants are substances that fight free radical damage and oxidation, which is a significant portion of the aging process. There are three major types of antioxidants: carotenoids, allyl sulfides, and polyphenols. They help to preserve cellular health for a longer period of time, slowing down the aging process and enhancing longevity of life.
- Vitamins and Minerals – Vitamins and minerals are essential to your health and bodily function. They are necessary for the growth of skin, muscle, and bone that occurs daily. They are also required for the nourishment of your cells, blood, organs, and more. By supplementing with these essential nutrients, you can support the health and function of your cells and organs, as well as the proper function of enzymatic processes in the body.
- Amino Acids – Amino acids are the building blocks of proteins that your body needs for natural reparation processes. This includes repairation of organs and tissues such as your skin, muscle, connective tissues, and more. Amino acids can help to keep skin smooth and elastic instead of rough and saggy as you age. They can also help to support strong, healthy muscles and retain your mobility for longer as you age.
- Healthy Enzymes and Hormones – Enzymes are proteins that work as biological catalysts, speeding up reactions that occur within the body. Every enzyme is specific to a particular function, and they are made up of amino acids. Hormones are substances that regulate bodily functions and act as chemical messengers produced by the endocrine system. Certain hormones decline as you age, which results in an imbalance that affects the way your body regulates itself.
10 Anti-Aging Supplements Examined
What is Coenzyme Q-10?
Coenzyme Q10 is a vitamin-like substance that is so necessary to your health, that it is found in every cell in your body! It is used for cellular energy production, growth, and maintenance. The process of cellular energy production involves the mitochondria, also known as the powerhouse of the cell, producing energy (known as ATP) for the body to use. It also functions as an antioxidant, protecting your cells from free radical and oxidative damage. It helps to support the heart and cardiovascular system, and other processes in the body. CoQ10 deficiency may occur due to disease or low dietary intake of CoQ10. Symptoms of deficiency include heart failure, high blood pressure, and chest pain.
How Coenzyme Q-10 May Affect Aging
Coenzyme Q-10 can help the aging process by supporting cardiovascular health, and improving the efficiency of mitochondrial energy production within your cells. It also acts as an antioxidant, protecting your cells from damage. Coenzyme Q-10 therefore acts as two aging health supports: an enzyme and an antioxidant. This is a good source to read about the benefits of Coq10.
One aging theory, called the mitochondrial theory of aging, claims that oxidative damage to the mitochondria is the root of aging itself. This suggests that CoQ10 has a very close connection to aging by acting as an antioxidant and protecting cells and the mitochondria from oxidative damage, as well as improving the efficiency of mitochondrial energy production.
Coenzyme Q-10 Food Sources
CoQ10 foods include many organ meats such as liver, heart, and kidney as well as soy oil, beef, sardines, mackerels, and peanuts.
Coenzyme Q-10 Side Effects
When taken in normal healthy doses, it does not usually cause side effects, however if you have migraines CoQ10 may cause headaches. It may also affect your heart rate and blood pressure, so if you have health conditions, talk to your doctor before use.
Some other side effects include: nausea, diarrhea and heartburn.
What is Selenium?
Selenium is a trace mineral that is actually found in soil and in small amounts in water. It is vital to the process of protein synthesis in the human body for growth, and it also acts as an antioxidant. It helps reduce inflammation, and maintain a healthy immune system. It also is necessary for the proper function of the metabolism and thyroid. It plays a role in male and female fertility, and enhances the quality of blood flow in the body. You are at a higher risk of selenium deficiency if you smoke, drink alcohol, take birth control pills, or have a digestive condition that may affect your ability to absorb selenium from food. Selenium deficiency is associated with conditions such as rheumatoid arthritis and cancer.
How Selenium May Affect Aging
Selenium has the benefits of an essential mineral, on top of the benefits of an antioxidant for your health. This makes it a strong supplement for anti-aging, and is one of the best anti-aging skin care products. It helps to preserve skin elasticity, fight free radicals and inflammation, and support a healthy metabolism. You can read more about the benefits of selenium here.
Selenium Food Sources
Some of the best selenium foods include brazil nuts, eggs, sunflower seeds, chia seeds, chicken breast, salmon, turkey, liver, rockfish, and mushrooms.
Selenium Side Effects
Selenium taken in doses larger than 400 mcg per day increases ones risk of selenium toxicity. Taking selenium in high doses may cause nausea, vomiting, nail changes, irritability, and more.
What is Resveratrol?
Resveratrol is a polyphenol and an antioxidant. Polyphenols are also called phytochemicals, which means they are found in large amounts in certain plants. It was originally found to exist as a compound in red wine in the 1990s, which caused scientists to hypothesize that resveratrol in red wine is responsible for reduced incidences of coronary heart disease of the French. Through this line of research, there have been many findings suggesting that resveratrol may be beneficial to your cardiovascular health as well as your longevity. Resveratrol is being studied for its beneficial effects on cancer and Alzheimer’s disease.
How Resveratrol May Affect Aging
Resveratrol is an antioxidant that helps to preserve and protect your youth. It helps to fight free radicals and inflammation, which preserves your cellular health. It may help to support endothelial function, which is the tissue that lines blood vessels, the heart and lymphatic muscles. The benefits of this top anti-aging supplement can be read about here.
Resveratrol Food Sources
Resveratrol foods include red wine, red grapes, and peanuts.
Resveratrol Side Effects
Resveratrol is typically safe, and researchers have not discovered any side effects, yet. However, it may interact with other medications. That’s why it’s important to speak with your doctor before taking reservatrol.
What are Antioxidant Vitamins?
Antioxidant vitamins are vitamins that have the properties of an antioxidant. An antioxidant fights free radicals and counteracts oxidation, which is a process that harms and damages your cells. Some of the most well known antioxidant vitamins include vitamin A, vitamin C, and vitamin E. Vitamin A can come in the form of beta carotene, which is considered a carotenoid. Vitamin C acts as an antioxidant, and is also capable of regenerating antioxidants within the body. Vitamin E is a very powerful antioxidant that is fat-soluble and helps to prevent harmful oxidation that sometimes occurs when fat is broken down.
How Antioxidant Vitamins Help You Age Better
Antioxidant vitamins are strong anti-aging supplements – they have the benefits of both vitamins and antioxidants combined. They help nourish your body while protecting your cells from free radicals and oxidative damage that speed up the aging process. Antioxidant vitamins are one of the best anti-aging skin care products as well, due to their protective benefits. Antioxidant vitamins offer many benefits.
Antioxidant vitamins are some of the essential vitamins that you need to support your health, so taking these vitamins can also help prevent vitamin deficiencies.
How to Take Antioxidant Vitamins
Vitamin A and vitamin E are fat soluble and are best taken with food. Vitamin C is water soluble and can be taken at any time of the day, with or without food.
Antioxidant Vitamin Food Sources
Antioxidant vitamin foods include foods such as prunes, raisins, apples, plums, red grapes, alfalfa sprouts, beans, onions, and eggplants.
Antioxidant Vitamin Side Effects
Vitamin A may cause side effects if taken in larger doses. These side effects may include loss of appetite, irritability, dry mouth, fever, etc. Vitamin C in large doses may cause side effects such as cramps, diarrhea, heartburn, etc. Vitamin E in large doses may cause headache, dizziness, tiredness, diarrhea, etc.
What is Blueberry Extract?
Blueberry extract is an extraction of the antioxidant properties of blueberries that are beneficial to your health. Blueberries are considered a superfood because of how nutrient dense they are. One cup of blueberries contains 24% of your daily vitamin C needs, 36% of your vitamin K needs, and 25% of your manganese needs. They contain other beneficial substances such as resveratrol, lutein, gallic acid, and zeaxanthin. They are also believed to have the highest antioxidant contents of all commonly consumed fruits and veggies. The majority of the antioxidants that blueberries have are in the polyphenol antioxidant group and are called flavonoids. Blueberry extract as a supplement helps to administer the benefits of blueberries in an extremely absorbable form.
How Blueberry Extract May Affect Aging
Blueberry extract is one of the best natural anti-aging products on the market and it helps to combat aging with natural antioxidants and vitamins. You can read more about the benefits of blueberry supplements here.
How to Take Blueberry Extract
Blueberry extract supplements will have a suggested dosage that should be followed. They can also be taken with or without food, at any time of the day.
Blueberry Extract Food Sources
Blueberry extract foods include blueberries.
Blueberry Extract Side Effects
Blueberry extract supplements are generally safe, however if you have diabetes, then blueberry extract supplements may cause your blood sugar to drop. If you have an underlying medical condition, speak to your doctor before you taking blueberry extract supplements.
What is Turmeric?
Turmeric is a root used as a spice in foods, and is a popular spice used in Indian curry. It is used as a natural coloring for butter and cheese, as well. It has been used for over 4,000 years and in Chinese and Ayurvedic medicine as a treatment for infections and some cancers, an aid to help reduce inflammation, and treat digestive disorders. Turmeric contains a compound that is called curcumin, which is bright yellow in color, and acts as a powerful antioxidant.
How Turmeric May Affect Aging
Turmeric helps fight inflammation, which is the basis of many diseases and health issues, and also acts as a very strong antioxidant. It also supports digestive health which tends to decline as you age. This link has some more benefits of turmeric.
How to Take Turmeric
Turmeric supplements are available in capsule forms, tinctures, powders, and fluid extracts.
Turmeric Food Sources
Turmeric foods include the ingredient, turmeric! Turmeric root powders can be added to many different recipes and is an essential piece of many recipes already. It can be added to scrambles, soups, chicken, rice and more for the best turmeric foods.
Turmeric Side Effects
Most people do not experience side effects from turmeric supplements or turmeric root. However, in some cases turmeric supplements may cause side effects such as nausea, diarrhea, lowered blood pressure, increased menstrual flow in women, etc.
What is DHEA?
DHEA, also known as dehydroepiandrosterone, is an adrenal hormone that is also made in the brain. DHEA leads to the production of male and female sex hormones, also known as androgens and estrogens. It also plays a large role in the metabolism, and supports over 150 different metabolic functions. After age 30, levels of DHEA decrease, and the levels decrease more quickly in women.
How DHEA May Affect Aging
DHEA helps to improve your overall longevity and slow the aging process in numerous ways. It helps to reduce inflammation, which can harm your body and age you more quickly. It also helps to keep your hormones in healthy balance as you age, and supports bone density and muscle mass (discouraging mass wasting). Check out this link for more benefits of DHEA.
How to Take DHEA
Dosages of DHEA vary based on age and gender. It is available in capsules, chewing gum, tablets, drops, skin creams, etc. Some sites say that the best time of the day to take DHEA is in the morning because the adrenal glands naturally produce DHEA in the morning.
DHEA Food Sources
DHEA is not contained in foods and can only be taken as a supplement. There are claims that DHEA foods include things such as wild yams and soy in which certain substances are transformed into DHEA by the body. However, this theory has yet to be proven in clinical trials.
DHEA Side Effects
DHEA is generally safe when taken appropriately, but women may experience side effects such as oily skin, increased hair growth, irregular periods, etc. Men may experience aggression, breast tenderness, urinary urgency, etc. It is highly recommended to speak with your doctor before taking DHEA supplements.
What is Vitamin D?
Vitamin D is an important vitamin that is produced by the human body when sun hits the skin, giving it the nickname, “the sunshine vitamin.” It also is present in some foods. It promotes proper calcium absorption and bone strength. It also helps to regulate cellular growth, immune function, neuromuscular function, and reduction of inflammation. Additionally, a CDC report in 2012 found that 90 million people are vitamin D deficient. Vitamin D deficiency can cause muscle weakness, bone pain, as well as increase your risk of cardiovascular disease, cause severe asthma in children, cognitive impairment in older adults, and increase your risk of cancer.
How Vitamin D May Affect Aging
Vitamin D can help to regulate cellular growth by helping your body get rid of abnormal DNA. It also helps to boost the immune system, reduce inflammation, and protect your overall health.
How to Take Vitamin D
You can vitamin D without food even though it is a fat soluble vitamin, due to the fact that it is passively absorbed in the lower intestine.
Vitamin D Food Sources
Vitamin D foods include foods that have been fortified with vitamin D (such as cereals, dairy products, etc). Natural vitamin D foods include beef liver, cheese, egg yolks, and fatty fish, such as tuna, mackerel, and salmon.
Vitamin D Side Effects
The vitamin D upper limit is around 4,000 IUs, which is equivalent to 100 micrograms per day, and dosages that exceed this limit can potentially cause unwanted side effects including bone pain, frequent urination, kidney stones, muscle weakness, etc.
What are B Vitamins?
B vitamins are a group of vitamins that play an important role in the function of the metabolism, and the production of red blood cells. They are necessary to your ability to create energy and use the energy and nutrients you consume from foods to grow and function. They all play a role in the metabolism, but each has a unique and special role that it plays within your body on top of their metabolic functions. Here is a list of each B vitamin and their special roles:
Being deficient in B vitamins can cause skin disorders, anemia, rash, cracks around the mouth, extreme fatigue, paranoia, depression, nausea, abdominal cramps, diarrhea, and more. Those with autoimmune disorders such as diabetes and thyroid disease are at a higher risk of B vitamin deficiency.
How B Vitamins Help You Age Better
B vitamins help to preserve your overall health and bodily functions. They also help to support your metabolism as you age, and help reduce fatigue that inevitably increases as you get older. Your basal metabolic rate tends to drop one to two percent per decade, slowing your cellular energy production and increasing your risk of weight gain.
How to Take B Vitamins
For the best results, you should follow the dosage instructions on your particular B vitamin supplement because formulas may differ. However, all B vitamins are water soluble, so you can take them with or without food at any time of the day.
B Vitamin Food Sources
B vitamin foods include salmon, oats, avocado, kidney beans, eggs, spinach, summer squash, bananas, almonds, turkey, milk, liver, beef liver, and more.
B Vitamin Side Effects
B vitamin supplements are generally safe and do not usually cause negative side effects. However, if they are taken in large doses, they may cause side effects such as nausea, diarrhea, abdominal cramps, etc.
What is S-Acetyl Glutathione?
S-acetyl glutathione is a powerful antioxidant that limits cellular and mitochondrial damage due to free radicals. S-acetyl glutathione is glutathione with an acetyl group attached to it. It is a combination of three different amino acids – glycine, cysteine, and glutamine. Glutathione helps to reduce inflammation, support the immune system, and detoxify the body. The attached acetyl group helps to support the bioavailability of the glutathione, and facilitate its ability to cross the blood brain barrier. The acetyl group also contains a molecule called a methyl group, which is capable of binding to DNA and offering DNA methylation benefits.
How S-Acetyl Glutathione May Affect Aging
The mitochondrial theory of aging claims that oxidative damage to the mitochondria is the root of the aging process. S-acetyl glutathione specifically protects the mitochondria from damage, which may have a very strong anti-aging effect. It also acts as a very powerful antioxidant. Check out this article on the benefits of s-acetyl glutathione.
How to Take S-Acetyl Glutathione
S-acetyl glutathione is best taken with a meal.
S-Acetyl Glutathione Food Sources
S-acetyl glutathione foods are foods that do not contain s-acetyl glutathione, however they help enhance it in your body. This includes milk thistle, whey proteins, foods that contain sulfur, and nutrients that promote methylation.
S-Acetyl Glutathione Side Effects
Taking large doses of s-acetyl glutathione may cause side effects such as throat pain, runny nose, clammy skin, fever, nausea, vomiting, etc.