The best anti-aging vitamins and supplements are:
We all want to live a healthy life, but some want to do things to help slow-down the effects of aging by taking various anti-aging supplements. The goal would be to try improve their biological age and the hallmarks of aging.
I was interested to find out what are some of the best anti-aging supplements for me to review.
So, I went out researching online for what are some of the most recommended and researched supplements that might slow the effects of aging and support healthy aging and healthspan.
Best Anti-Aging Vitamins and Supplements
This list is in no priority order of potency effect on longevity or ability to influence healthy aging metrics.
1. Curcumin
Curcumin is the bright yellow compound that is the main active ingredient of the turmeric (Curcuma longa). Turmeric is a herb belonging to ginger family and is a spice commonly used in Indian and Southeast Asian cooking.
One of the ways that curcumin is thought to help slow aging is by activating certain proteins that help delay cellular senescence. Cellular senescence can contribute to inflammation and is being studied how to affects healthy aging.
You can add turmeric powder to your food to get curcumin in your diet, or you can also get curcumin supplements.
2. Resveratrol
Resveratrol is a naturally occurring polyphenol found in over 70 plant species including grape skins, blueberries and peanuts.
According to this paper, the interest in resveratrol in healthy aging came from the French Paradox where the French population have a relatively low incidence of coronary heart disease deaths despite them eating a diet high in cholesterol and saturated fats, like butter and cheese, and drinking red wine.
Resveratrol is though to aid healthy aging due to research showing that administrating resveratrol increased the lifespans of worms, fruit flies yeast, fish, and mice fed a high-calorie diet.
You can get resveratrol naturally in your diet by eating berries and other foods containing resveratrol, or you can get resveratrol supplements.
3. Collagen
Collagen is the most abundant protein found in the human body and is the main component of connective tissues including the skin, tendons, ligaments, and cartilage. Collagen is responsible for providing strength and structure to these tissues, and it plays an important role in maintaining their elasticity and firmness.
Proteins are made of amino acids and the main amino acids that make up collagen protein are proline, glycine and hydroxyproline.
According to a review of the literature, supplementing with collagen is thought to help slow the visual effects of aging on the skin.
You can get collagen naturally in your diet by eating animal based products and bone broths, or you can get collagen powders and supplements.
4. CoEnzyme Q10
Coenzyme Q10 (CoQ10) is a naturally occurring vitamin-like substance that is mainly stored in the fat tissues of our body. CoQ10 plays a role in the production of energy in all our cells via mitochondrial electron transport chain and is thought to have antioxidant properties.
Levels of CoQ10 decrease as we age and this is one thought why we may need to supplement to with CoQ10.
You can get CoQ10 naturally in your diet by eating foods like organ meats, fatty fish and broccoli; or you can get CoQ10 supplements.
5. NMN and NR
Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are precursors to the compound nicotinamide adenine dinucleotide (NAD+).
NMN and NR are considered by different researchers in the field of anti-aging as key components to increase NAD+ levels in cells.
You can get NMN and NR naturally in your diet; or you can get NMN supplements and NR supplements.
6. Vitamin C
Vitamin C is also known as ascorbic acid and is a water-soluble vitamin that is essential for the growth, development and repair of all body tissues. It also plays an important role in the formation of collagen.
Vitamin C level status can be lower in people over 60 years of age. Vitamin C is thought to help assist healthy aging of skin and this piece of research was interesting how it might influence cognitive function in elderly adults.
You can get Vitamin C naturally in your diet from fruits and vegetables; or you can get Vitamin C supplements.
7. Magnesium
Magnesium (Mg) is a nutrient that comes in different chemical forms that we all need to stay healthy as it is involved in multiple process like nerve and muscle function, blood sugar levels, making protein, bone and DNA.
Low Mg is associated with age-associated memory decline [5], neurodegenerative disease [6], decreased muscle performance [7], insulin-resistance [8], osteoporosis [9], and development of some cancers [10] in human studies.
Source
You can get magnesium naturally in your diet; or you can get magnesium supplements.
8. Glutathione
Glutathione (GSH) is a tripeptide, which is a molecule made up of the three amino acids cysteine, glycine, and glutamic acid, that is found in nearly every cell in the body. It functions as an antioxidant, neutralizing harmful free radicals and toxins, and also plays a role in the detoxification of drugs and other foreign compounds.
Some may use glutathione to help with the healthy aging of skin.
You can get glutathione naturally in your diet; or you can get glutathione supplements.
9. Melatonin
Melatonin is a hormone secreted by the pineal gland in our brains in response to darkness.
This paper titled melatonin as an anti-aging therapy for age-related cardiovascular and neurodegenerative diseases goes into the detail on all aspects how melatonin is involved in healthy aging.
You can get melatonin naturally in your diet from different foods; or you can get melatonin supplements.
10. Crocin
Crocin is a chemical compound that is found in the petals of the saffron crocus (Crocus sativus). It is responsible for the characteristic red color of saffron.
Crocin has been studied for heart health, memory, and beneficial effects against skin aging.
You can get crocin naturally in your diet; or you can get crocin supplements.
11. Spermidine
Spermidine is a polyamine that is found in high concentrations in the sperm of many animals and is also present in other body tissues. It is known to play a role in various biological processes, including cell growth and division, and has been studied for its potential anti-aging effects.
Spermidine levels decline with aging and is thought to assist with healthy aging by acting as a caloric restriction mimetics (CRMs).
You can get spermidine naturally in your diet in foods like wheat germ, soybeans, nuts, and some fruits and vegetables; or you can get spermidine supplements.
12. Fisetin
Fisetin is a flavonoid, a type of plant pigment that has antioxidant properties. It is found in fruits and vegetables such as strawberries, apples, persimmons, and onions.
Some studies have suggested that fisetin may have potential health benefits, such as having neuroprotective effects, but more research is needed to confirm these effects.
You can get fisetin naturally in your diet; or you can get fisetin supplements.
13. Alpha-Ketoglutarate
Alpha-ketoglutarate (aKG) is a molecule that is involved in various metabolic pathways in the body, including the citric acid cycle (also known as the Krebs cycle) and the urea cycle. It is also a precursor for the synthesis of certain amino acids and neurotransmitters. AKG is produced in the body from the breakdown of the amino acid glutamine.
Alpha-ketoglutarate needs Vitamin C to function properly and has been shown in mice to extend lifespan.
You can can’t get Alpha-Ketoglutarate naturally in your diet; but you can get aKG supplements.
Further Reading
- Antiaging agents: safe interventions to slow aging and healthy life span extension
- National Institute on Aging
- The Nine Hallmarks of Aging
