As we grow older, we may not feel older in spirit, but it is
likely that we are going to feel and see the physical toll it has on our
bodies. It is inevitable that things will go slower; our bodies do not function
as before, and in some cases, and chronic diseases are more likely.
Generally, the population grows older and with this increase
in age there is an increased desire to prevent aging and prolong life.
Some factors that affect aging are inevitable. These include
time, genetics and mutations that occur as part of normal cellular processing
and unfortunately these are beyond our control.
Fortunately, there are a few factors that affect aging
within our control, such as our exposure to the sun and pollutants, alcohol
consumption, smoking and nutrition.
The progress of modern medicine has helped a lot with the
search to live longer and prevent chronic diseases. For some, however, the idea
of a lifetime of pills does not sound as attractive as a natural remedy.
That is where supplements come into play.
Supplementation of essential and non-essential nutrients to
prevent the aging process has become a large research area and an even larger
industry.
In fact, a review on anti-aging supplements has been
published in the journal Clinical Applications for Aging: "The process of
aging leads to biochemical and physiological changes that can be delayed and
sometimes reversed by the proper use of dietary supplements."
So what supplements can we use to slow down this aging
process so that we look our best and feel good?
This review will review popular anti-aging supplements,
their research, dosage and efficacy. Although we cannot keep the aging process
in its tracks, the possibility to slow down with these supplements seems very
well possible.
7 Key Anti-Aging Supplements
Vitamin C
Vitamin C is an essential water-soluble vitamin found in
fruits and vegetables such as oranges, grapefruit, red and green peppers and
broccoli.
Adult men need 90mg of vitamin C per day and adult women
75mg per day to maintain normal body processes. Because it is found in so many
ordinary foods, most adults are able to meet this RDA ( 1 ).
We often think about how we age, how we look. Like what
happens to our skin when we age, such as age spots, wrinkles and sun damage.
Damage from the sun actually contributes too much to the
physical signs of aging that we see and this is known as photoaging. Damage
from the sun is responsible for a large part of the oxidative stress in our
body. This is too abundant in the body when what is known as reactive oxygen
species, or ROS.
When we have too much of this, oxidative stress occurs and
this has a negative influence on our bodily functions.
Antioxidants, such as vitamin C, are useful in clearing this
ROS and removing them from our body. This process is thought to give vitamin C
so much of its great anti-aging effects.
When used locally, vitamin C has a number of positive
effects against skin damage and aging. It works not only to protect against
this photo generation, but also to reverse signs of aging.
Vitamin C works closely with collagen, a protein that is
important for structuring our skin, increasing production, stabilizing fibers
and reducing their breakdown.
In addition, it reduces melanin, which can reduce the
appearance of pigmentation or age spots caused by the sun. Vitamin C also works
synergistically with another antioxidant, vitamin E.
These two antioxidants work together to protect against
oxidative damage.
Vitamin E
Vitamin E is an essential, fat-soluble vitamin that we need
to consume through food sources to keep our body functioning, as it should be.
It can be found naturally in foods such as walnuts, sunflower seeds, peanuts
and almonds and adults need around 15mg per day to stay healthy.
Despite the presence in many commonly consumed foods,
research shows that many adults do not comply with this RDA of 15mg per day.
As mentioned above, vitamin E, like vitamin C, is also an
antioxidant, which can help protect against the above-mentioned oxidative
stress. Like vitamin C, it has also proven to be effective in treating skin
aging and reversing skin damage.
One of the most biologically active forms of vitamin E is
alpha-tocopherol. Concentrations in the skin become less when we are exposed to
UV light, which can lead to damage.
However, we now know that when we take it orally or
topically, we can supplement this vitamin E and protect our skin against these
signs of aging.
In addition to aesthetic signs of aging, vitamin E has also
shown that it has a neuroprotective effect in mouse models, preventing
premature aging.
Although this has not been studied well in humans, it is a
promising finding that may point to the use of vitamin E in the protection
against age-related neurodegenerative disorders in the future.
Coenzyme Q10
Another antioxidant that is useful in the aging process is
coenzyme q10. Although not essential, such as vitamin C and vitamin E, the
amounts in the body decrease over time.
This is worrying because of its important role in energy
production for the body and its role in the aging process.
Recent research has shown that coenzyme q10 can play a role
in many age-related chronic diseases. This not only includes the prevention of
cardiovascular diseases, but also protects the brain against degenerative
diseases such as Alzheimer's and Parkinson's disease.
Therefore, if we start to lose with age, we will probably
become more susceptible to these chronic diseases. Researchers are looking into
whether supplementing with coenzyme q10 to supplement our depleted stores can work
to prevent the development of these diseases.
Because coenzyme q10 can be produced by the body, there is
no actual RDA or quantity that we have to consume daily. However, if it is
taken as a supplement for general health, the usual dose is about 100 mg per
day.
Studies on chronic diseases have used it in doses up to 1200
mg.
Quercetin
Quercetin is a bioflavonoid known for its antiallergenic,
anti-inflammatory and anticarcinogenic effects due to its ability to act as an
antioxidant and to detect free radicals.
It is found in many fruits and vegetables such as grapes,
blueberries, cherries, onions and broccoli and is being studied in its
supplement form for its anti-aging effects.
A study that was carried out in 2016 wanted to demonstrate
effects of locally applied rutin, a quercetin glycoside with many of the same
characteristics, as an anti-aging nutraceutical. Results of this study showed
that it has the ability to increase dermal thickness, improve the appearance of
wrinkles on the face and under the eyes and improve the elasticity of the skin.
In addition to the current application for skin health,
quercetin has also been shown to be effective for the prevention and treatment of
various neurodegenerative disorders. Although the exact mechanism is unknown,
it is assumed that its activity as an antioxidant can play a role, because it
is thought that 6 times more effective as antioxidant than vitamin C.
Finally, it has also been shown that it extends life in
different animal models. Although the mechanism of action is still being
elucidated for these anti-aging processes, quercetin is a promising supplement
for both aesthetic and physical health as we age.
Epicatechin
Epicatechin is a flavanol found in various food sources.
While green tea, apples, berries and grapes are a good source, cocoa beans
contain the largest amount.
Epicatechins were first studied because of their longevity
effects, because residents on an island outside of Panama, where cocoa beans
are consumed on a large scale, had much less problems with chronic diseases and
had a longer lifespan than those who lived in Panama.
Since then chocolate and cocoa beans have been studied in an
attempt to explain their anti-aging effects. Although the exact mechanism is
not known, researchers have shown that it has the ability to "improve
blood vessel function, insulin sensitivity, blood pressure and inflammation,
all of which can be associated with the aging process", and predict that
Epicatechins may play a role .
Resveratrol
Who does not like to end the day with a glass of red wine?
Well, recently it has been all about the news that a glass
of red wine has countless health benefits, such as reducing the risk of
coronary heart disease.
The reason for these health claims is that red wine contains
a polyphenolic molecule called resveratrol. Resveratrol has since proven to be
effective in the prevention of diabetes, certain forms of cancer and
Alzheimer's disease, all related to the aging process.
Although many successful animal studies have shown that
resveratrol is able to prolong life and prevent chronic diseases, studies in
humans are still on the way.
Some short-term studies with small sample sizes have shown
their efficacy, but more research and better designed studies are needed.
Because more studies are needed by humans, there is
currently no dosage known for the use of resveratrol for human life and
anti-aging.
Zinc
Zinc is an essential nutrient that we need to get from food
sources. It is important and is required for 300 different enzymatic processes
and more than 2000 transcription factors that are important in gene regulation
depend on zinc to work.
When we have a zinc deficiency, our body experiences growth
retardation, immune dysfunction, oxidative stress and we can develop Wilson's
disease .
Zinc is often used in medicines that work to prevent or
reduce the duration of colds and that have also been used to prevent diarrhea
in infants and for the treatment of eye-related diseases.
Like many of the above mentioned supplements, zinc is an
antioxidant. For this reason it is used to reduce chronic diseases such as
atherosclerosis, cancer and neurodegenerative diseases.
All of these are associated with the aging process and
therefore zinc is considered another antioxidant that may help with aging
adults.
Like many of the above mentioned supplements, more clinical
trials with people are needed to determine how well zinc works as an anti-aging
supplement and at what dose it is effective.
The Bottom Line
With the aging of the population, the need and demand for
natural remedies to live longer and look better.
Although not all aging processes can be reversed, there are
many extrinsic factors that promote the aging process and that we can prevent
or treat. These include exposure to the sun, pollution, alcohol consumption,
smoking and nutrition.
Although we would ideally consume all the best nutrients for
anti-aging through our diet; this is not always an option. That's why
supplements can work well, supplement the diet and deliver concentrated
nutrients for us.
The majority of the supplements we find that are useful in
the anti-aging process are antioxidants. They work on detecting free radicals
and reducing oxidative stress in the body.
The study of human supplements is of course an important
step in determining whether they are effective for use in humans. Positive
findings from animal studies do not necessarily translate into these
supplements that have a positive effect on humans, but they do open the door to
well-designed human trials that have to be performed.
Many of the above nutrients have been well researched in
animal models and are being studied in human models. Both researchers and the public
are eagerly awaiting these results as we grow older and look for natural
solutions.
In the meantime, with fruit, vegetables, red wine and
chocolate all show preliminary effectiveness-the anti-aging process can be
tastier than we thought.
* It is advisable to talk to your doctor first before you
start a new supplements regime. Some of these supplements may interact with
other medications you use and some have side effects that are not mentioned in
this review.
Comments
Post a Comment