Anti-ageing secrets! Nutritional supplements that will keep you young | Thriive.in
Anti-ageing secrets! Nutritional supplements that will keep you young

Anti-ageing secrets! Nutritional supplements that will keep you young

3 Feb, 2020

I  am a holistic eater and truly believe that food is medicine. However, I also believe some superfoods cant be consumed as regular food, so I do consume them as nutritional and natural supplements. There are a range of natural supplements, but one can consult a coach or listen to their body to make a choice on which to start with.

  1. Vitamin C

Without a doubt, vitamin C is one of the top anti-aging vitamins available. Doubling as both a powerful antioxidant and essential water-soluble vitamin, vitamin C has been associated with a number of powerful effects on health.

First and foremost, vitamin C is necessary for production of collagen, a crucial protein involved in the health of our joints, skin, and muscles. The study titled ‘Dietary nutrient intakes and skin-aging appearance among middle-aged American women’ [1] reports that consuming a higher amount of vitamin C was associated with a decreased risk of wrinkles as well as improvements in the appearance of skin. Plus, vitamin C also has immune-boosting effects, which can be especially important as one gets older and the immune system starts to slow down. Taking a supplement up and above natural foods can up the collagen. Another great tip, just 1/3 cup of red cabbage can give you 85% of vitamin c for the day!

  1. Omega-3 Fatty Acids

Whether you’re getting omega-3  from fish oil, krill oil, algal oil, or another omega-based supplement, getting your daily dose of omega-3 fatty acids is crucial when it comes to health and aging. Perhaps most well-known for their beneficial effects on heart health, omega-3 fatty acid supplements bring a wide variety of other anti-aging benefits to the table.

The study, Circulating omega-3 Fatty acids and neovascular age-related macular degeneration [2], says that getting enough omega-3 fatty acids in your diet could be linked to a lower risk of age-related macular degeneration, one of the leading causes of vision loss in older adults. Research [3] also suggests that a higher intake of omega-3 fatty acids could be associated with a reduced risk of cognitive decline and dementia. Additionally, omega-3 fatty acids may also reduce joint pain, boost bone strength and enhance sleep quality, all of which are important factors when it comes to healthy aging. Please note there is a difference between the ‘kind’ of omega 3 coming from vegetarian sources and non-vegetarian sources. I do take fish oil to make up for the difference.

  1. Vitamin E

This fat-soluble vitamin acts as a powerful antioxidant. It helps fight free radicals and protect the cells against oxidative damage. Vitamin E can be especially beneficial when it comes to promoting eye health and preventing vision loss, a common issue that often occurs in older adults.

In one study [4], combining vitamin E with an assortment of other essential nutrients was effective at reducing the progression of age-related macular degeneration to help prevent symptoms like blurred vision and blindness. Some research [5] also suggests that getting enough vitamin E could even aid in the prevention of age-related cataract as well.

  1. Vitamin A

If you’re wondering what is the best anti-aging vitamin, there’s no doubt that vitamin A should definitely make the list. In fact, vitamin A is involved in just about every aspect of health, from immune function to vision, reproductive health and beyond.

It’s also key to promoting healthy skin and hair. Why? It aids in the function of the sebaceous glands in the skin [6], which help produce oil to keep the hair and scalp moisturised and smooth. When applied topically, vitamin A in the form of retinoids [7] can also decrease fine lines and wrinkles, plus boost collagen production to keep skin glowing and soft. Plus, getting enough vitamin A in your daily routine may also protect against other age-related conditions, such as cataracts and macular degeneration. Just one tablespoon of red palm oil makes up for the vitamin A for the day!

  1. Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is a compound that is found in food and supplements. It is used to produce energy in the cells. Your body also creates CoQ10 naturally, but production tends to slowly decline as you start to get older.

Supplementing with CoQ10 is a simple way to take advantage of the anti-aging benefits that this compound has to offer.  Studies [8] show that topical CoQ10 can provide antioxidant protection to the skin and may help reduce wrinkle depth and decrease sun damage. It can also help fight fatigue and kick up exercise performance to really optimise your workout. Again supplement form is the best way to ensure we make up for the requirement of the body.

  1. Chlorella 

Chlorella is a green alga that is more nutrient-dense than broccoli and kale. It has an abundance of nucleic acids, which have powerful rejuvenating properties that regulate the aging process. Chlorella also supports youthful-looking and wrinkle-free skin, and helps you have a longer potential lifespan. To benefit from chlorella in supplement form it must be raw, organic, “broken cell wall chlorella” because the human digestive system can’t break it down on its own.

  1. Moringa

Moringa leaves contain the highest levels of zeatin; a plant hormone that accelerates the growth of new skin cells and reduces wrinkles. Moringa has been found to lower blood sugar and cholesterol, as well as protect against cell damage in diabetics. It’s also being tested as a treatment for Alzheimer’s with favorable preliminary results. Moringa reduces disease-causing inflammation by suppressing inflammatory enzymes.

8. Spirulina

Spirulina is a blue-green algae considered one of the most nutrient-dense foods on the planet because it contains 65% protein, plus extraordinary concentrations of vitamins, minerals, and nutrients. Test subjects who took spirulina had longer endurance and burned more fat than the test subjects who took a placebo [9]. Another animal study [10] showed that spirulina was just as effective at lowering blood sugar as some medications.

While there are a bunch of others that have been researched and are great supplements for anti-ageing, this list can be a good start. Its a billion-dollar market where people are spending so much on external treatments, maybe its time to move to what works for our body.

Citation

  1. Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007 Oct;86(4):1225-31. Erratum in: Am J Clin Nutr. 2008 Aug;88(2):480. PubMed PMID: 17921406.
  2. Merle BM, Benlian P, Puche N, Bassols A, Delcourt C, Souied EH; Nutritional AMD Treatment 2 Study Group. Circulating omega-3 Fatty acids and neovascular age-related macular degeneration. Invest Ophthalmol Vis Sci. 2014 Mar 28;55(3):2010-9. doi: 10.1167/iovs.14-13916. PubMed PMID: 24557349.
  3. Cole GM, Ma QL, Frautschy SA. Omega-3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep;81(2-3):213-21. doi: 10.1016/j.plefa.2009.05.015. Epub 2009 Jun 12. Review. PubMed PMID: 19523795; PubMed Central PMCID: PMC4019002. 
  4. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch 
  5. Zhang Y, Jiang W, Xie Z, Wu W, Zhang D. Vitamin E and risk of age-related cataract: a meta-analysis. Public Health Nutr. 2015 Oct;18(15):2804-14. doi: 10.1017/S1368980014003115. Epub 2015 Jan 16. Review. PubMed PMID: 25591715.
  6. Everts HB. Endogenous retinoids in the hair follicle and sebaceous gland. Biochim Biophys Acta. 2012 Jan;1821(1):222-9. doi: 10.1016/j.bbalip.2011.08.017. Epub 2011 Sep 3. Review. PubMed PMID: 21914489; PubMed Central PMCID: PMC3237781. 
  7. Kafi R, Kwak HS, Schumacher WE, Cho S, Hanft VN, Hamilton TA, King AL, Neal JD, Varani J, Fisher GJ, Voorhees JJ, Kang S. Improvement of naturally aged skin with vitamin A (retinol). Arch Dermatol. 2007 May;143(5):606-12. PubMed PMID: 17515510.
  8. Knott A, Achterberg V, Smuda C, Mielke H, Sperling G, Dunckelmann K, Vogelsang A, Krüger A, Schwengler H, Behtash M, Kristof S, Diekmann H, Eisenberg T, Berroth A, Hildebrand J, Siegner R, Winnefeld M, Teuber F, Fey S, Möbius J, Retzer D, Burkhardt T, Lüttke J, Blatt T. Topical treatment with coenzyme Q10-containing formulas improves skin’s Q10 level and provides antioxidative effects. Biofactors. 2015 Nov-Dec;41(6):383-90. doi: 10.1002/biof.1239. Epub 2015 Dec 9. PubMed PMID: 26648450; PubMed Central PMCID: PMC4737275. 
  9. Kalafati M, Jamurtas AZ, Nikolaidis MG, Paschalis V, Theodorou AA, Sakellariou GK, Koutedakis Y, Kouretas D. Ergogenic and antioxidant effects of spirulina supplementation in humans. Med Sci Sports Exerc. 2010 Jan;42(1):142-51. doi: 10.1249/MSS.0b013e3181ac7a45. PubMed PMID: 20010119. 
  10.  Jarouliya U, Zacharia JA, Kumar P, Bisen PS, Prasad GB. Alleviation of metabolic abnormalities induced by excessive fructose administration in Wistar rats by Spirulina maxima. Indian J Med Res. 2012 Mar;135:422-8. PubMed PMID: 22561632; PubMed Central PMCID: PMC3361882.

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