The 11 Best Anti-Aging Supplements

anti-aging, fitness -

The 11 Best Anti-Aging Supplements

Aging, which can be defined as the “time-related deterioration of the physiological functions necessary for survival and fertility,” is a process that most people would like to slow (1).

Some of its main causes include accumulated cellular damage caused by reactive molecules known as free radicals and the shortening of telomeres, which are the structures located at the ends of chromosomes that play an important role in cellular division (1).

While aging is inevitable, increasing the human lifespan and slowing the aging process has been a focus of scientific research for decades.

Through that research, scientists have identified a large number of substances that have anti-aging properties, many of which can be taken as supplements by those looking for natural ways to decelerate the aging process and prevent age-related disease.

Here are 11 supplements with anti-aging properties:

Nicotinamide Mononucleotide

Nicotinamide mononucleotide (NMN) is a precursor to nicotinamide adenine dinucleotide (NAD+).

NAD+ is a compound found in every cell in your body and involved in many critical processes, including energy metabolism, DNA repair, and gene expression (2223).

NAD+ levels decline with age, and this decline is thought to be associated with accelerated physical decline and the onset of age-related diseases like Alzheimer’s (23).

Animal studies have shown that supplementing with NAD+ precursors NMN and NR restores NAD+ levels and prevents age-related physical decline.

For example, a study in aging mice demonstrated that supplementing orally with NMN prevented age-associated genetic changes and improved energy metabolism, physical activity, and insulin sensitivity (24).

Additionally, a 2019 study in 12 men with an average age of 75 showed that supplementing with 1 gram of NR daily for 21 days increased NAD+ levels in skeletal muscle and reduced levels of inflammatory proteins in the body (25).

Fisetin

Fisetin is a flavonoid compound that’s considered a senotherapeutic, meaning it can kill senescent cells.

Fisetin as an anticancer agent targeting the growth signaling pathways (F01).

Fisetin and Its Role in Chronic Diseases (F02).

Fisetin: A bioactive phytochemical with potential for cancer prevention and pharmacotherapy (F03).

Fisetin and Quercetin: Promising Flavonoids with Chemopreventive Potential
(F03).

Rodent studies suggest that it may reduce the number of senescent cells in tissues and extend lifespan (41).

Fisetin: a dietary antioxidant for health promotion (F04)

Exploring the molecular targets of dietary flavonoid fisetin in cancer (F05).

 

 

Quercetin

Quercetin is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine.

Quercetin has antioxidant and anti-inflammatory effects which might help reduce inflammation, kill cancer cells, control blood sugar, and help prevent heart disease (Q1).

Quercetin in cancer prevention and therapy (Q2).

Fisetin and Quercetin: Promising Flavonoids with Chemopreventive Potential
(F03).

Quercetin: A functional dietary flavonoid with potential chemo-preventive properties in colorectal cancer (Q3).

A preliminary investigation demonstrating the effect of quercetin on the expression of genes related to cell-cycle arrest, apoptosis and xenobiotic metabolism in human CO115 colon-adenocarcinoma cells using DNA microarray (Q4).

Quercetin, caffeic acid and Resveratrol regulate circadian clock genes and aging-related genes in young and old human lung fibroblast cells (Q4).

 

Resveratrol

Resveratrol is a polyphenol in grapes, berries, peanuts, and red wine that may promote longevity by activating certain genes called sirtuins. It has been shown to increase the lifespan of fruit flies, yeasts, and nematodes (42).

Effects of Resveratrol and other Polyphenols on Sirt1: Relevance to Brain Function During Aging (R4)

Resveratrol, an Nrf2 activator, alleviates aging-related progressive renal injury (R3)

Role of resveratrol in regulation of cellular defense systems against oxidative stress (R2).

Effect of resveratrol and pterostilbene on aging and longevity (R1).

Resveratrol improves oxidative stress and prevents the progression of periodontitis via the activation of the Sirt1/AMPK and the Nrf2/antioxidant defense pathways in a periodontitis model (R5).

Quercetin, caffeic acid and Resveratrol regulate circadian clock genes and aging-related genes in young and old human lung fibroblast cells (Q4).

 

Astragalus

Astragalus membranaceus is a stress-reducing herb used in traditional Chinese medicine. It may help combat aging by reducing oxidative stress, promoting immune function, and preventing cellular damage (40).

Astragalus polysaccharide exerts anti-Parkinson via activating the PI3K/AKT/mTOR pathway to increase cellular autophagy level in vitro (A2).

Astragalus membranaceus: A Review of its Protection Against Inflammation and Gastrointestinal Cancers (A1).

Discovery of potent telomerase activators: Unfolding new therapeutic and anti-aging perspectives with astragalus (A3).

Experimental and clinical studies of mechanisms of the anti-aging effects of chemical compounds in Astragalus membranaceus (A4).

Astragalus (a traditional Chinese medicine) for treating chronic kidney disease (A5).

Curcumin

Curcumin — the main active compound in turmeric — has been shown to possess powerful anti-aging properties, which are attributed to its potent antioxidant potential.

Cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (23).

Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (45).

Plus, curcumin has been shown to combat cellular damage and significantly increase the lifespan of fruit flies, roundworms, and mice. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well (67).

This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (8).

Epigallocatechin Gallate (EGCG)

Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, with research supporting its use to reduce the risk of certain cancers, as well as other health conditions like heart disease (91011).

Among EGCG’s diverse array of potential health-promoting properties is its ability to promote longevity and protect against age-related disease development.

EGCG may slow aging by restoring mitochondrial function in cells and acting on pathways involved in aging, including the AMP-activated protein kinase signaling pathway (AMPK).

It also induces autophagy, the process by which your body removes damaged cellular material (12).

EGCG intake has been associated with a reduced risk of all-cause mortality, diabetes, stroke, and heart-disease-related death. Plus, animal studies have shown that it can protect against skin aging and wrinkles caused by ultraviolet (UV) light (131415).

Collagen

Collagen is promoted as a fountain of youth for its potential to reduce the appearance of skin aging.

It’s an integral component of your skin that helps maintain skin structure. As you age, collagen production slows, leading to collagen loss in the skin that accelerates signs of aging like wrinkles.

Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin.

For example, a 2019 study in 72 women demonstrated that taking a supplement that contained 2.5 grams of collagen — along with several other ingredients, including biotin — per day for 12 weeks significantly improved skin hydration, roughness, and elasticity (16).

Another study in 114 women found that treatment with 2.5 grams of collagen peptides for 8 weeks significantly reduced eye wrinkles and increased collagen levels in the skin (17).

 

L-Theanine

L-theanine is an amino acid concentrated in certain teas, including green tea. It may help protect against mental decline and has been shown to extend the lifespan of roundworms by around 5% (3536).

l-Theanine attenuates liver aging by inhibiting advanced glycation end products in d-galactose-induced rats and reversing an imbalance of oxidative stress and inflammation (T1).

Protective Effect and Mechanism of Theanine on Lipopolysaccharide-Induced Inflammation and Acute Liver Injury (T2).

L-Theanine extends lifespan of adult Caenorhabditis elegans (T3).

The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent (T4).

l-Theanine Prevents Long-Term Affective and Cognitive Side Effects of Adolescent Δ-9-Tetrahydrocannabinol Exposure and Blocks Associated Molecular and Neuronal Abnormalities in the Mesocorticolimbic Circuitry
(T5).

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays essential roles in energy production and protects against cellular damage (18).

Research suggests that levels of CoQ10 decline as you age, and supplementing with it has been shown to improve certain aspects of health in older individuals.

For example, a study in 443 older adults demonstrated that supplementing with CoQ10 and selenium over 4 years improved their overall quality of life, reduced hospital visits, and slowed the deterioration of physical and mental performance (19).

CoQ10 supplements help reduce oxidative stress, a condition characterized by an accumulation of free radicals and other reactive molecules that accelerates the aging process and onset of age-related disease (2021).

CoQ10 as A Promising Anti-aging Agent for Neurological Dysfunction in Brain Mitochondria (Q1).

Ubiquinone (coenzyme q10) and mitochondria in oxidative stress of parkinson's disease (Q2).

Crocin

Crocin is a yellow carotenoid pigment in saffron, a popular, pricey spice that’s commonly used in Indian and Spanish cuisine.

Human and animal studies have shown that crocin offers many health benefits, including anticancer, anti-inflammatory, anti-anxiety, and antidiabetic effects (28).

Aside from the properties listed above, crocin has been researched for its potential to act as an anti-aging compound and protect against age-related mental decline (29).

Test-tube and rodent studies have demonstrated that crocin helps prevent age-related nerve damage by inhibiting the production of advanced glycation end products (AGEs) and reactive oxygen species (ROS), which are compounds that contribute to the aging process (3031).

Crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against UV-light-induced cellular damage (3233).

Given that saffron is the most expensive spice in the world, a more cost-effective way to boost your crocin intake is by taking a concentrated saffron supplement.

 

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