20 Best Anti Aging Supplements 2024: Scientifically Proven (Advanced Guide)
What are the best scientifically proven anti aging supplements?
The global anti-aging & longevity market size was estimated at USD 63.60
billion in 2023 and is expected to grow at a compound annual growth rate
(CAGR) of 21.5% from 2024 to 2030. (R)
NAD, stem cells, nitric oxide, CoQ10, glutathione, vitamin B12, glycine and taurine decline as we age. Vitamin and mineral deficiencies are also common in older individuals.
The landmark 2013 Hallmarks of Aging study identified nine factors that contribute to health decline in
advancing age: genomic instability, telomere attrition, epigenetic
alterations, loss of proteostasis, deregulated nutrient-sensing, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, and altered intercellular
communication. The study was updated in 2022 to include five additional factors: compromised autophagy,
microbiome disturbance, altered mechanical properties, splicing
dysregulation, and inflammation.
While mainstream media often portrays a lack of scientific evidence to
substantiate the efficacy of specific supplements, this narrative is not
entirely accurate. There are numerous anti-aging supplements backed by
compelling scientific research.
This prospective cohort study included 6,670 women from the
Women's Health Initiative Memory Study who were cognitively
unimpaired at enrollment; showed that improving social support may
reduce risk of MCI (mild cognitive impairment) and dementia in
older women. (Posis 2023)
Okinawa in Japan, Sardinia in Italy, Roseto in Pennsylvania, Loma Linda in California, Icaria in Greece and Nicoya in Costa Rica are some of the places with the highest proportions of people who live to be 100 years old.
Aging is a natural process that everyone goes through, and while there is no
magic potion to stop the clock, the use of anti-aging supplements has been a
focus of scientific research for decades. However, it's essential to note
that there is no one-size-fits-all answer when it comes to the effectiveness
of anti-aging supplements, as they can vary depending on individual health,
age, and other factors.
NAD, stem cells, nitric oxide, CoQ10, glutathione, vitamin B12, glycine and taurine decline as we age. Vitamin and mineral deficiencies are also common in older individuals.
Credit: ACS Chem. Neurosci. 2024 |
While aging is inevitable, increasing the human lifespan and slowing the
aging process has been a focus of scientific research for decades. If
aging is reversible, then maybe heart disease, cancer, diabetes,
Alzheimer's or other chronic disorders are reversible as well.
Credit: ACS Chem. Neurosci. 2024 |
Connecting the dots between Antiaging nutrients and drugs and (A) hallmarks of aging, and (B) antiaging strategies. Credit: ACS Chem. Neurosci. 2024 |
However, it's crucial to discern that a substantial portion of these
supplements relies on outdated scientific foundations, lacks robust
support from well-designed studies, or lacks definitive scientific
validation. Additionally, some of these supplements may concentrate on
aspects of the aging process that hold lesser relevance, incorporate
inadequately low doses, and lack thorough verification through human
trials.
Glycine
Glycine can also help counteract adverse effects of
Glyphosate. When glyphosate enters your system, it can take
the place of the glycine molecule. While similar, (the "gly"
in glyphosate stands for glycine) it's not identical and does
not work the same way as glycine. Hence, this replacement
causes all sorts of trouble.
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
Marios Kyriazis, M.D., a gerontologist nominated for the 2017 Nobel Prize in
Medicine and main contributor at For the Ageless, told
Healthnews,
"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage. NAC is also effective against viruses and it is used both for the prevention and treatment of some viral infections, including brain infections."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
According to research published in the June 2023 issue of
the journal Science, the semi-essential amino acid taurine appears to play an
important role in longevity and healthy aging.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
Maintaining cells in low-oxygen conditions or in the presence of
hydrogen gas, matrix modification, and supplying the culture
medium with growth factors and antioxidants capable of
attenuating ROS (Reactive Oxygen Species) accumulation can slow
done the telomere shortening and proliferative senescence.
Note: Most Molecular Hydrogen tablets uses pure elemental magnesium as
its carrier and provides you with approximately 80 mg of magnesium per
tablet. So, you receive also highly bioavailable magnesium for a
healthy brain, muscles, cells, kidneys, and heart.
CoQ10 is also part of Dr. David Sinclair’s supplement list.
Lastly, the interventions testing program (ITP) tested a similar
compound, MitoQ (a better absorbable nutrient based on coQ10), and
didn’t find a life extension effect (R).
Related: Best CoQ10 Supplements
Fisetin is a flavonoid. Flavonoids are substances that give fruits and vegetables their bright colors (like yellow, orange and blue) and play a major role in conferring the health benefits that we get from eating more vegetables and fruits.
Fisetin is probably most known for its impact on senescent cells: studies showed that this substance can reduce the accumulation of senescent cells (R). Fisetin is a senolytic, a compound that can clear away senescent cells.
Senescent cells accumulate everywhere in the body during aging. Senescent cells were previously normal cells that became too damaged. Normally, when a cell is too damaged, it kills itself, but senescent cells don’t do that.
Instead of dying, they keep lingering around in the body.
Senescent cells secrete all kinds of substances that damage the healthy surrounding cells, like inflammatory substances (cytokines and chemokines), substances that break down the glue that holds the cells together (matrix metalloproteinases), and growth factors that accelerate aging (R). Not only do senescent cells damage healthy surrounding cells, but they also damage stem cells, which are the foundational cells that create new cells, which build up and repair our organs and tissues.
Reducing the senescent cell burden can lead to reduced inflammaging (low-grade inflammation that increases during aging) and enhanced function of stem cells.
Substances that can eliminate senescent cells are called “senolytics”. Fisetin is a well-studied senolytic substance.
Fisetin versus quercetin
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
Alpha-ketoglutarate also plays a role in maintaining stem cell health (Nature 2015), and in bone and gut metabolism (R).
Calcium alpha-ketoglutarate is also involved in collagen production, can reduce fibrosis, and can thus play a role in maintaining healthy, youthful skin (R,R).
A 2021 research review suggests that resveratrol supplements may help protect against age-related cardiovascular, neurodegenerative, and diabetic disorders.
Nearly two decades ago, it was discovered that resveratrol slowed the process of cellular aging in yeast. In 2003, Harvard Medical School Professor David Sinclair, PhD, found that resveratrol activated a class of sirtuin proteins called SIRT1.
Note: You might have heard of “skinny genes” — genetic components that can help us stay thin, age well, and live longer. Sirtuins are a family of proteins that might do just that. Sirtuins aren’t genes at all, they’re proteins. Humans have seven of them, called SIRT1, SIRT2, SIRT3, and so on.
The polyphenol is reported to be safe at doses up to 5 g/d, when used either alone or as a combination therapy. Although the clinical utility of resveratrol is well documented, the rapid metabolism and poor bioavailability have limited its therapeutic use. In this regard, the recently produced micronized resveratrol formulation called SRT501, shows promise (Pratap Singh 2019).
Related: David Sinclair $720 Million Train Wreck!
The Minnesota Green Tea Trial (MGTT) is the largest and longest double-blind,
placebo-controlled, randomized intervention study that specifically
evaluated the effects of oral GTE (green tea extract) containing
defined quantities of EGCG on established biomarkers of breast
cancer risk.
EGCG can be consumed by drinking green tea or taking concentrated supplements.
Because scientists aren’t sure how much EGCG is safe to take in pill
form, the best way to incorporate it into the diet is by drinking
green tea. One cup of green tea usually contains about 50 to 100 mg
of EGCG.
A diet rich in fruits and vegetables should provide enough lutein for healthy adults, but there are no known side effects from supplementing for those who choose to do so. However, consuming lutein alongside beta carotene specifically might reduce the body’s absorption of both vitamins, and when taken with vitamin E, lutein can reduce the amount of vitamin E the body can absorb. Food sources of lutein include egg yolks, spinach and kale. It’s also important to consume lutein along with foods high in fat to facilitate better absorption.
An encouraging 2020 study shows that glucosamine and chondroitin, commonly used
to treat the pain and inflammation of arthritis, can also do
“double duty” in reducing the risk of heart disease and the
risk of death from cardiovascular disease conditions.
The study, conducted by researchers at West Virginia University
(WVU) and published in the Journal of the American Board of
Family Medicine, involved over 16,000 adults over age 40. After
adjusting for age, sex, race, education, smoking status, and
physical activity, the researchers came to a stunning
conclusion.
They found that participants who took glucosamine and chondroitin daily for a year reduced the risk of death from any cause—by an astounding 39 percent. The supplementation also reduced cardiovascular deaths—including death from coronary artery disease, stroke, and other forms of heart disease—by 65 percent. In fact, glucosamine/chondroitin supplementation worked about as well as regular exercise in reducing the risk of death (although the researchers do not recommend that people forego exercising in favor of glucosamine).
Dr. King, the lead author of the WVU study not only strongly
recommends glucosamine and chondroitin, but goes a step further,
acknowledging that he regularly takes the supplement himself.
In one
2019 study
published in the British Medical Journal, the scientists noted that
glucosamine/chondroitin given for arthritis pain also significantly
lowered the risk of heart disease and stroke. Specifically, the
supplementation lowered the risk of adverse cardiovascular events by
15 percent, cardiovascular-related deaths by 22 percent, and
coronary heart disease by 18 percent. For the WVU study, researchers
took things a step further by setting out to further explore the
link between regular consumption and mortality from cardiovascular
conditions.
Consuming spermidine-rich food
lowers mortality
associated with cardiovascular diseases and cancer. Further, a study
published in The American Journal of Clinical Nutrition found a diet
rich in spermidine, at levels commonly found in the Western diet,
lowers the risk of all-cause mortality:
“Spermidine showed the strongest inverse relation with mortality among 146 nutrients studied. The reduction in mortality risk related to a diet rich in spermidine (top compared with bottom third of spermidine intake) was comparable to that associated with a 5.7-y younger age. All of the findings apply to spermidine from dietary sources and to amounts characteristically found in the Western diet …”
In humans, higher dietary intake of spermidine is also linked with a
reduced risk of cognitive impairment.
A research team with Manipal College of Pharmaceutical Sciences in India further suggested spermidine could be a useful therapeutic strategy for neurological disorders due to its autophagy-inducing properties. They noted that a healthy brain is dependent on its concentration of polyamines:
“Polyamines interact with the opioid system, glutamatergic signaling and neuroinflammation in the neuronal and glial compartments. Among the polyamines, spermidine is found highest in the human brain. Age-linked fluctuations in the spermidine levels may possibly contribute to the impairments in neural network and neurogenesis.”
Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.
So these recommended daily intakes are what you need to take on a daily basis in order not to become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.
Take for example vitamin B12. The recommended dietary allowance is around 2.4 mcg in many countries. But that’s in fact the “minimum” amount you need to not become sick after a few months or years, getting serious complications, like anemia, fatigue or cognitive problems. This doesn’t mean this is the optimal amount for a long, healthy life.
For example, we see in studies that you need at least 20 mcg of vitamin B12 to optimally protect the DNA against DNA strand breaks – more than 8 times greater than the recommendation!
Also, many people do not take up vitamin B12 well, especially as we get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.
In fact, The Linus Pauling Institute at Oregon State University recommends that all people older than 50 take at least 100 to 400 ug/day of supplemental vitamin B12 (R). That’s considerably more than the 2.4 mcg many governments advise.
It’s interesting to see that many foods rich in vitamin B12 (clams, mussels, crab, and fish like mackerel and salmon) are water-borne foods. Scientists speculate that people evolved for tens of thousands of years living close to shorelines and rivers and lakes and consumed high amounts of sea food and thus vitamin B12 (R), probably reaching daily intake levels far more than a meagre 2.4 mcg per day.
These are just a few examples demonstrating that yes, we need to take supplements for optimal aging. And this for the rest of our lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us to properly use these important vitamins and minerals.
Healthy habits like exercising, getting good sleep, and drinking in
moderation could pay off not just in quality of life, but in length of
life too.
That's according to research presented in July 2023 at the American Society for Nutrition’s annual conference in Boston. (SciTechDaily)
In a 2020 review of 8 original studies, the meta-analysis demonstrates
that higher MedDiet adherence is associated with longer
Telomere Length (TL).
Advice to substitute polyunsaturated fats for saturated
fats is a key component of worldwide dietary guidelines
for coronary heart disease risk reduction. However,
clinical benefits of the most abundant polyunsaturated
fatty acid, omega 6 linoleic acid, have not been
established.
Smoking and secondhand smoke introduce harmful toxins to the body. There’s no such thing as a healthy smoker - especially when it comes to cancer prevention.
“The biggest myth I hear is that if someone exercises they can offset the negative effects from smoking, but that’s absolutely not the case,” says Susan Lakoski, M.D.
In another study (Front Biosci (Landmark Ed) 2018), VO2 max is related to functional capacity and human
performance and has been shown to be a strong and
independent predictor of all-cause and disease-specific
mortality.
The most important way to negate the effects of
sarcopenia is through resistance exercise. Exercises such
as walking are great for cardiovascular fitness but they
do very little to help with sarcopenia. Resistance
exercise means exercising against resistance, such as with
weights or resistance machines that you find in your local
gym. Everybody is capable of doing some form of resistance
exercise and this is something you should not be
intimidated by.
Another important factors in slowing sarcopenia is diet. As we age our appetite declines, so as we eat less we naturally reduce the amount of protein that we consume. To slow sarcopenia we need to keep our protein intake high, and as we are eating less this means that a higher proportion of the food we eat needs to be protein. It is also important to spread this protein out through the day over three or meals as this produces more muscle protein synthesis when compared to one or two high protein meals.
It is also important to get your vitamin D levels checked as you age since deficiency is common due to reduced sun exposure. As well as weakening our bones, low vitamin D results in weaker muscles and accelerated sarcopenia. A low vitamin D level can be easily rectified with supplementation. When was the last time you had your vitamin D level checked?
Being aware that sarcopaenia affects us all is the first step in combating its effects. The earlier you commence resistance exercise, the greater the benefits, but it is never too late to start. If you are new to resistance exercise or intimidated by the gym environment, talk to your local gym about some personal training to help you learn.
Related: Muscle Mass - The Key to Longevity
A June 2022 study supports what immunologists have long suspected: A
key stressor to our immune system as we age may be stress
itself.
“Immune aging may help explain why older people tend to
benefit less from vaccines and why they have more serious
complications associated with infections like
COVID-19,” Erik Klopack, Ph.D., a lead author of the study and a postdoctoral
scholar at the Leonard Davis School of Gerontology at the
University of Southern California. “Our study suggests that
social stress may accelerate immune aging,” he said.
As part of the Cardiovascular Health Study, 5,749 adults aged 65
years and older from 4 US field centers for 25 years were
followed. In older adults, higher social network scores are
significantly associated with longer life expectancy and
disability-free life expectancy. (Bhatia 2023)
When interpreting scientific studies, let’s remember that not all
studies are created equal. Below is a list of study types ranked in
descending order based on their evidence quality:
- Meta-analysis and Randomised controlled trials (RCTs)
- Large clinical trials (phase 3)
- Small clinical trials (phase 2) and Case studies
- Mouse results and animal studies
- In Vitro, cell culture, commentary, review, expert opinions and anecdotal evidence
It's crucial to understand the limitations of conventional medicine
when exploring the subject of anti-aging supplements. Most doctors may
not have much to offer in the anti-aging space, as the focus of
conventional medicine involves treating diseases reactively with drugs
and surgery. However, recent scientific studies have proven the
effectiveness of many anti-aging supplements, but it's essential to
choose the ones that are scientifically proven, based on up-to-date
science, and verified in humans.
In this article, using a scientifically-based approach, we delve into the latest research on anti-aging supplements and gero-protectors to provide you with a comprehensive guide to anti-aging strategies.
In this article, using a scientifically-based approach, we delve into the latest research on anti-aging supplements and gero-protectors to provide you with a comprehensive guide to anti-aging strategies.
Contents
Unfortunately, large studies, sometimes even with hundreds of
thousands of participants, have shown that antioxidants do not
extend lifespan (R,R,R).
Some antioxidants can even accelerate aging, like lipoic acid or vitamin A and vitamin E or increase the risk of cancer (R).
We know now that aging is a far more complex process than just oxidative damage. There are many other and more important reasons why we age, like epigenetic dysregulation, protein accumulation, mitochondrial dysfunction, and so on.
They can be useful if you have deficiencies in these vitamins or minerals, but taking additional amounts of these substances is not going to address aging at its root causes.
In addition, optimizing your vitamin D levels is one of the absolute best affordable strategies to slash your cancer risk.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R).
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.
We would recommend to take at least 2000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
“We [in the medical community] are beginning to realize the
anti-inflammatory effects of vitamin D,” says Amanda Frick, a licensed naturopathic doctor and acupuncturist in Santa
Monica, California. It builds bone, boosts immunity, guards
against chronic ailments, and is responsible for increasing
absorption of calcium and magnesium. If you’re still not
sold on vitamin D as one of the anti-aging supplements to
add to your regimen, Frick says it can also assist
with weight loss when combined with lifestyle intervention.
Theoretically, we should get enough vitamin D through our diet
and from the sun, but for many of us, that’s not the case. In
the United States, 35% of adults and 61% of people over the
age of 65 are deficient in vitamin D. Vitamin D deficiency is associated with an increased risk of osteoporosis,
weakness, and bone fractures in the elderly, among other
things. Recent studies also show a link between vitamin D
deficiency and cardiovascular disease, diabetes, and cancer
(Sizar, 2020).
Omega-3 fatty acids
TOTOX value stands for total oxidation value. The omega 3 fatty
acids EPA and DHA from fish oil are highly sensitive to oxidation.
This means that they are rapidly affected by contact with oxygen.
Oxidised fatty acids are not beneficial to our health. For this
reason, a good fish oil supplement has a low TOTOX value. The
maximum TOTOX value is set at 26 by the Global Organization for
EPA and DHA omega-3.
B vitamins include:
A study in 2022 suggests that taking 250 mg/day of NMN can significantly increase and sustain the levels of NAD+
in the blood, without adverse side effects.
- Best Anti Aging Supplements
- Vitamin D3 and Omega-3 fatty acids
- B Vitamins, Nicotinamide mononucleotide (NMN) and NAD Boosting Supplements
- Glycine, NAC and Taurine
- Magnesium and Molecular Hydrogen
- Curcumin (Turmeric)
- Fisetin
- Vitamin C and Alpha-KetoGlutarate (AKG)
- EGCG (Green Tea)
- CoQ10
- Resveratrol and Pterostilbene
- Zinc
- L-Citrulline and L-Arginine (Nitric Oxide Boosters)
- Lutein and Zeaxanthin
- Glucosamine and Chondroitin
- Collagen
- Spermidine
- Crocin (Saffron)
- Diet, Lifestyle, Hormone Replacement and Stem Cells
Longevity Medicine will become the New Primary Care |
Most “anti-aging” supplements that many popular websites and books
recommend do not slow aging. Probably the biggest problem is that
most supplements are based on outdated ideas about aging, such as
the over-simplified idea that aging is mainly driven by oxidative
damage, caused by free radicals which antioxidants can neutralize.
Many touted “anti-aging” supplements are antioxidants, like
vitamin A, vitamin E, coenzyme Q10, lipoic acid and so on.
However, most antioxidants don’t slow down aging.
Some antioxidants can even accelerate aging, like lipoic acid or vitamin A and vitamin E or increase the risk of cancer (R).
We know now that aging is a far more complex process than just oxidative damage. There are many other and more important reasons why we age, like epigenetic dysregulation, protein accumulation, mitochondrial dysfunction, and so on.
Image credit: Longevity.technology |
Which are some examples of these popular “anti-aging supplements”
that in fact will do little to slow down aging? Vitamin A, vitamin
E, alpha lipoic acid, copper, and potassium are not going to slow
down aging.
They can be useful if you have deficiencies in these vitamins or minerals, but taking additional amounts of these substances is not going to address aging at its root causes.
Luckily, there are far better, more science-based anti-aging
supplements. We have compiled a list below. Note that this list
is not exhaustive, and many other supplements may also offer
anti-aging effects.
Methodology: The selection or short-listing of the list
below is based on the available scientific evidence
retrieved from medical scientific database such as PubMed
and scientific search engine such as Google Scholar.
Here are the best supplements with anti-aging properties. Not all the supplements below are required. You are advised to consult with your trusted medical provider before taking these supplements.
Here are the best supplements with anti-aging properties. Not all the supplements below are required. You are advised to consult with your trusted medical provider before taking these supplements.
Best anti-aging supplements
1. Vitamin D3, Omega-3 and K2
Vitamin D3 and K2
Can Vitamin D extend lifespan? Higher levels of vitamin D
are associated with less risk of heart disease,
auto-immune diseases, improved brain health and a better
functioning immune system.
Vitamin D deficiency is linked to a reduced life
expectancy (Source, Source). Optimizing your vitamin D level is one strategy that
can boost your health in myriad ways. A deficiency in
vitamin D has been implicated in such problems as multiple
sclerosis (R) and Parkinson’s disease (R), for instance. The link between Parkinson’s and vitamin
D is so strong that one study found people with high
vitamin D levels had a 65% lower risk of Parkinson’s
compared to those with low vitamin D levels (R).
In addition, optimizing your vitamin D levels is one of the absolute best affordable strategies to slash your cancer risk.
The DO-HEALTH trial (ClinicalTrials.gov
identifier NCT01745263), were published in Frontiers in Aging 2022. The first randomized-controlled trial (DO-HEALTH)
trial to investigate the combination of three
complementary treatments for the prevention of cancer
and suggest that the combination of
daily vitamin D3, supplemental marine omega-3s, and a
simple home exercise program
may be effective in the prevention of invasive cancer
among generally healthy and active adults aged 70 and
older.
Findings from this 3 year Randomized Controlled Trial
with more than 2,000 participants observed a 61%
reduction in the risk of invasive cancer among
patients who completed a home exercise program and
took vitamin D3 and omega-3 fatty acids daily.
Previous research found that a vitamin D level of 47 ng/ml was associated with a 50% lower risk of breast cancer (R). Further, researchers at University of California, San Diego School of Medicine reported that raising your vitamin D level to at least 40 ng/ml can slash your risk of all invasive cancers by 67% (R).
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2000 to 4000 units per day.
We would recommend to take at least 2000 units per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
Vitamin D ensures that your blood levels of calcium are high
enough to meet your body’s demands. However, vitamin D does
not fully control where the calcium in your body ends up.
That’s where vitamin K steps in. Vitamin K2 supplements have
been proven to be more effective than vitamin K1. That's why
most of the top vitamin D supplement brands do combine their
vitamin D3 with K2.
Make sure to take 500 mg to 1000 mg of magnesium and 150 mcg
of vitamin K2, (not K1) which are important cofactors for
optimizing vitamin D function. And, remember the only way you
know what your vitamin D level is, is to test it. Vitamin D
level should be in a therapeutic range of 50 to 70 ng/ml for
treatment of rheumatoid arthritis. Most people are shocked how
low their level is when they finally get around to testing it.
Omega-3 fatty acids reduce inflammation, enable the immune
system to carry out its tasks, and help the brain and eyes to
function properly.
According to a review (Nutrients, September 2022), data from scientific literature 'overwhelmingly' supports
beneficial effects of omega-3 fatty acids on the length of
telomeres, reported to be a marker of biological age.
The Framingham study group is one of the longest-running
longitudinal health data sets in existence. Since 1971, the
residents of this small Massachusetts town have given us
everything from heart health data to their knee annual MRI
images. That’s where the data for this new Omega-3 research
originates.
The study, published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.
The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels. The researchers found that omega-3 levels in red blood cells are very good mortality risk predictors. That means that higher levels of Omega-3 in the blood from regularly eating oily fish, increased life expectancy by almost five years.
This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications. The analysis linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15 to 18 percent less likely to die from any cause over the follow-up period (median follow-up time is 16 years in these studies). Higher blood omega-3s were also associated with a reduced risk for death from cardiovascular disease and cancer.
The study, published in The American Journal of Clinical Nutrition (Oct 2021), used data from a long-term study group, the Framingham Offspring Cohort, which has been monitoring residents of this Massachusetts town, in the United States, since 1971.
The research looked at 2,200 people who were monitored for 11 years for their blood fatty acid levels. The researchers found that omega-3 levels in red blood cells are very good mortality risk predictors. That means that higher levels of Omega-3 in the blood from regularly eating oily fish, increased life expectancy by almost five years.
This research comes a few months after a meta-analysis of 17 prospective cohort studies was published in Nature Communications. The analysis linked higher circulating omega-3 fatty acid levels to longevity. In a pooled analysis of the studies, participants in the highest fifth of combined blood DHA and EPA were 15 to 18 percent less likely to die from any cause over the follow-up period (median follow-up time is 16 years in these studies). Higher blood omega-3s were also associated with a reduced risk for death from cardiovascular disease and cancer.
Published in 2022, the Cognitive impAiRmEnt Study (CARES Trial 2), was designed to examine the potential
synergistic effects of a combination of omega-3 fatty acids
(namely DHA and eicosapentaenoic acid [EPA]), xanthophyll
carotenoids (specifically lutein, zeaxanthin and
meso-zeaxanthin) and vitamin E (d-α-tocopherol) on the
cognitive performance of cognitively healthy older
adults.
In conclusion, the CARES research has shown improvements in
working memory following 24-month supplementation with omega-3
fatty acids, xanthophyll carotenoids (lutein and zeaxanthin)
and vitamin E in cognitively healthy older adults. This
study provides Class II evidence that 24-month supplementation
with 430 mg DHA, 90 mg EPA, 10 mg lutein, 2 mg zeaxanthin, 10
mg meso-zeaxanthin and 15 mg vitamin E (d-α-tocopherol) is
effective in improving cognitive performance, namely working
memory, in cognitively healthy older adults.
These results support a biologically plausible rationale
whereby these nutrients work synergistically, and in a
dose-dependent manner, to improve cognitive performance. These
findings illustrate the importance of nutritional enrichment
in improving cognition and enabling older adults to continue
to function independently, and highlight how a combination of
omega-3 fatty acids and xanthophyll carotenoids may prove
beneficial in reducing cognitive decline and/or delaying
Alzheimer's disease onset in later life. (Power 2022).
Many governments recommend eating omega-3 containing fatty fish,
two times per week. But that is often not enough. Ideally,
people would need to eat fatty fish four times per week, while
also supplementing with omega-3 fatty acids, at least 1,000 mg
of pure omega-3 (DHA and EPA) per day.
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Make sure you buy high-quality omega-3 fatty acid supplements, meaning that the omega-3 fatty acids are pure and have not oxidized much (having low “TOTOX” value).
Vitamin K2
In a
2022 study, researchers even revealed vitamin K2 modulates mitochondrial
dysfunction caused by neurotoxins. Vitamin K2 also inhibited
the accumulation of reactive oxygen species (ROS) and promoted
mitophagy, which is the removal of damaged mitochondria via
autophagy — an essential function to maintain cellular health.
Writing in the journal Nutrients, the scientists explained:
“… [V]itamin K2 can reduces mitochondrial damage, and … this
effect is related to the participation of vitamin K2 in the
regulation of the mitochondrial quality-control loop, through
the maintenance of the mitochondrial quality-control system, and
repair mitochondrial dysfunction, thereby alleviating neuronal
cell death mediated by mitochondrial damage.”
2. B Vitamins and NAD Boosting Supplements
B vitamins are necessary for proper brain function, research suggests. People with low levels of vitamins B6 and B12 can develop anemia as well. Older adults are often low in vitamin B12, and as we age, it’s harder for us to absorb it and even use it because it’s not as bioavailable.B vitamins include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (biotin)
- B12
- Folic acid
NAD+ Precursors
Nicotinamide adenine dinucleotide (NAD+) is a vital molecule for most, if not all, forms of life. The last decade has seen a strong proliferation of therapeutic strategies for the treatment of metabolic and age-related diseases based on increasing cellular NAD+ bioavailability. Among them, the dietary supplementation with NAD+ precursors—classically known as vitamin B3—has received most of the attention. Multiple molecules can act as NAD+ precursors through independent biosynthetic routes.Nicotinamide mononucleotide (NMN)
Nicotinamide mononucleotide (NMN) is a precursor to NAD+. NAD+
is a very important substance in the cells. It provides energy
for cells and is also a cofactor for proteins that repair and
maintain our epigenome and our DNA.
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
The epigenome is the intricate machinery that surrounds the DNA and that determines which genes are active and not. During aging, the epigenome becomes more and more dysregulated.
The older we get, the less NAD+ is present in our cells. Taking in NMN can increase NAD+ levels.
Various animal and lab studies show that NMN has beneficial effects on aging diseases and symptoms (R,R,R,R).
For example, long term administration of NMN mitigated age-associated decline in mice: NMN reduced the typical age-associated increase in body weight, improved energy metabolism, improved lipids in the blood and insulin sensitivity and ameliorated eye function (R).
NMN can also improve aging-related decline in fertility (R), improve bone health (R) and vascular health (R,R,R).
NMN can also improve and protect stem cells such as mesenchymal
stem cells that form bone and fat tissue (R,R).
NMN (Nicotinamide MonoNucleotide) is a molecule found in
various foods such as broccoli, cabbage, avocado, mushrooms,
meat, and shrimp. However, obtaining sufficient amounts
through diet alone can be challenging.
Studies suggest that daily dosages of NMN range from 50mg to
250mg, and a 150-pound (68kg) person would require
approximately 560mg per day. Unfortunately, obtaining these
amounts solely through diet would be impractical. For example,
you would need to consume about 100 pounds of edamame, 1,800
pounds of broccoli, or unrealistic amounts of cucumber,
cabbage, avocado, tomato, mushrooms, raw beef, or shrimp to
achieve the required intake. Therefore, taking NMN supplements
may be a more practical approach to ensure adequate daily
intake.
Related: Best NMN Supplement
3. Glycine, NAC and Taurine
Both Glycine and Taurine levels decline as we age.
Glycine is an amino acid that occurs naturally in our body.
When we age, glycine levels decline.
Low glycine levels also have been associated with various aging-related diseases like cardiovascular disease and with type 2 diabetes.
Glycine extends lifespan in different species (R,R,R,R).
Glycine has many functions in the body. It improves the epigenome (the machinery that determines which genes are switched on or off, a process that goes increasingly awry when we get older). Glycine especially improves the epigenome of mitochondria, the power plants of our cells (R).
Glycine also functions as a chaperone. Chaperones are small molecules that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
Low glycine levels also have been associated with various aging-related diseases like cardiovascular disease and with type 2 diabetes.
Glycine extends lifespan in different species (R,R,R,R).
Glycine has many functions in the body. It improves the epigenome (the machinery that determines which genes are switched on or off, a process that goes increasingly awry when we get older). Glycine especially improves the epigenome of mitochondria, the power plants of our cells (R).
Glycine also functions as a chaperone. Chaperones are small molecules that gently stick to and protect the proteins. That is important, because one of the reasons why we age is due to proteins accumulating everywhere inside and outside our cells, eventually hampering the proper functioning of our cells.
Glycine also reduces inflammation (R) and has many other beneficial effects, especially for the cardiovascular system. People with higher glycine levels in the blood had less risk of a heart attack (R), and glycine can protect the blood vessels (R).
In addition to supporting brain function, supplemental glycine
may be useful for the "prevention and control of
atherosclerosis, heart failure, angiogenesis associated with
cancer or retinal disorders and a range of inflammation-driven
syndromes, including metabolic syndrome."(McCarty 2019)
People with higher glycine levels in the blood had less risk
of a heart attack (Ding 2016), and glycine can protect the blood vessels (DiNicolantonio 2014).
Note: Glyphosate is the active ingredient in Roundup and
other common weed killer formulations.
By taking a glycine supplement, you can counteract this chain of events by making sure there's enough glycine present to fill up those glycine slots. As noted by Stephanie Seneff, Ph.D., (a senior research scientist at MIT for over five decades), "If there's lots of glycine, you're going to be much less likely to pick up glyphosate."
By taking a glycine supplement, you can counteract this chain of events by making sure there's enough glycine present to fill up those glycine slots. As noted by Stephanie Seneff, Ph.D., (a senior research scientist at MIT for over five decades), "If there's lots of glycine, you're going to be much less likely to pick up glyphosate."
To gain all of glycine's healing potential, doses of 10, 15,
or 20 grams a day may be necessary. Land suggests you need
at least 12 grams of glycine daily for optimal collagen
turnover, plus another 3 grams per day to form glutathione
and other compounds (YouTube):
"Your body only makes 3 grams of glycine per day, and if you only consume around 2 to 3 grams of glycine from foods then it means that almost all of us are in a 10-gram glycine deficit every day," he says.
"… I think most people would benefit for at least 5 to 10 grams of glycine a day, which is, uh kind of a moderate amount … if you are eating a lot of muscle meat … or you're just interested in getting more of the benefits of glycine then you can take even up to 20 grams a day."
Doses of 3 to 5 grams have been shown to improve sleep (R).
One study
estimated that most people are about 10 grams short of what
their bodies need for all metabolic uses on a daily basis, and
in a
study
of people with metabolic syndrome, 15 grams of glycine a day for
three months reduced oxidative stress and improved systolic
blood pressure.
NAC
"NAC, the acetylated form of the amino acid cysteine, protects our brain by stimulating the activity of glutathione, which is a potent antioxidant that protects our mitochondria from free radical damage. NAC is also effective against viruses and it is used both for the prevention and treatment of some viral infections, including brain infections."
He added, "Conventional doctors use NAC to counteract the consequences of paracetamol overdose because it protects the liver from damage."
Kyriazis suggests the conventional dose is around 1000 mg to 1500 mg per day and says some doctors recommend taking NAC with vitamin C to prevent it from being destroyed in the body prematurely.
"500mg of NAC every morning is an effective dose for adults looking to use it daily as a longevity supplement," he explained. "It has an excellent safety profile and can be taken with any other supplements, including glutathione."
Glycine and NAC (GlyNAC)
Researchers at Baylor College of Medicine also looked into supplementation with a combination of glycine and N-acetylcysteine (NAC), two glutathione precursors known as GlyNAC when taken together.
Researchers at Baylor College of Medicine also looked into supplementation with a combination of glycine and N-acetylcysteine (NAC), two glutathione precursors known as GlyNAC when taken together.
A pilot trial in older humans (Kumar 2021) with GlyNAC supplementation for 24 weeks corrected
glutathione deficiency and improved multiple measures of
health, including:
- Mitochondrial dysfunction
- Oxidative stress
- Inflammation
- Endothelial dysfunction
- Insulin resistance
- Genomic damage
- Cognition
- Strength
- Gait speed
- Exercise capacity
- Body fat levels
- Waist circumference
Related: Best NAC Supplements 2024
Taurine
This semi-essential amino acid is our latest addition and
update to our list of 'Best 10 Anti Aging Supplements'. When we age, taurine levels decline as well.
This isn’t just another ordinary experiment and a report,
but a series of experiments at various levels
of detail showing that taurine may be the real deal
and promote anti-aging.
Animals given supplemental taurine didn’t just live
longer, they were also healthier overall. In mice, taurine
improved:
- Strength, coordination and endurance
- Bone mass and bone quality
- Glucose homeostasis and glucose tolerance
- Age-related inflammation
- Immune function
- Gut health
- Memory
- Function of all organs
- Mitochondrial function and health
Interestingly, according to the authors, taurine “cured”
osteoporosis. It’s not often you see the word “cure” being
used in medical literature. Taurine also “suppressed
ovariectomy-induced body-weight gain in a rodent model of
menopause,” and reduced anxiety and depression-like
behavior in the mice.
Treated mice also had less body fat (approximately 10% less at 1,000 milligrams of taurine per day) and higher energy levels. According to the authors, “Fat-pad weight divided by body weight percentage was dose-dependently reduced in taurine-treated mice.” Taurine supplementation also improved several markers of aging, including Senescence, Intercellular communication, Telomere length, Epigenetic changes, Genomic stability, Mitochondrial function, Stem cell populations and Nutrient sensing.
Treated mice also had less body fat (approximately 10% less at 1,000 milligrams of taurine per day) and higher energy levels. According to the authors, “Fat-pad weight divided by body weight percentage was dose-dependently reduced in taurine-treated mice.” Taurine supplementation also improved several markers of aging, including Senescence, Intercellular communication, Telomere length, Epigenetic changes, Genomic stability, Mitochondrial function, Stem cell populations and Nutrient sensing.
Taurine Dosage: Most of the existing research used 1-3 grams daily, which is the amount most bodybuilders use.
Read More: Taurine May Be Key for Anti Aging and Healthier
Lifespan
4. Molecular Hydrogen and Magnesium
Molecular hydrogen is the smallest anti-oxidant. This paper (Mar 2022) reviews the basic research and recent application of hydrogen in order to support hydrogen use in medicine for ageing prevention and ageing-related disease therapy.
Molecular hydrogen has therapeutic and preventive effects on
various organs. It has antioxidative properties as it directly
neutralizes hydroxyl radicals and reduces peroxynitrite level.
It also activates Nrf2 and HO-1, which regulate many antioxidant
enzymes and proteasomes. Through its antioxidative effect,
hydrogen maintains genomic stability, mitigates cellular
senescence, and takes part in histone modification, telomere
maintenance, and proteostasis. In addition, hydrogen may prevent
inflammation and regulate the nutrient-sensing mTOR system,
autophagy, apoptosis, and mitochondria, which are all factors
related to ageing. Hydrogen can also be used for prevention and
treatment of various ageing-related diseases, such as
neurodegenerative disorders, cardiovascular disease, pulmonary
disease, diabetes, and cancer.
It was also already discovered that hydrogen can prolong the life of stem cells by reducing oxidative stress (Biochem Biophys Res Commun. 2010).
According to a review paper published in BioMedicines 2022:
Related: Best Molecular Hydrogen Tablets
Magnesium
Magnesium is a very important mineral in the human body.
Magnesium functions as a cofactor to hundreds of different enzymes, which need magnesium to function properly.
Magnesium also regulates the excitation and inhibition of cells, and plays an important role in muscle relaxation, including of the heart muscle.
Given the role of magnesium in a myriad of cellular processes, it should not be surprising that magnesium deficiency leads to accelerated aging (R).
There are many ways in which magnesium deficiency can lead to accelerated aging. Magnesium is needed to build, maintain and repair DNA.
Magnesium reduces DNA damage and stabilizes the genome (R,R). For example, magnesium sticks to the DNA strand and stabilizes it, and it is also an essential cofactor for DNA repair proteins which need magnesium to function properly (R).
Magnesium can reduce inflammaging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R).
Besides magnesium’s many effects on maintaining our cells, the mineral has various immediately noticeable effects. Athletes take magnesium to improve their physical performance, even when they are not magnesium deficient (R).
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing.
This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
Malate is often used in combination with magnesium to bring about health benefits, especially for improving energy and reducing fatigue.
Magnesium functions as a cofactor to hundreds of different enzymes, which need magnesium to function properly.
Magnesium also regulates the excitation and inhibition of cells, and plays an important role in muscle relaxation, including of the heart muscle.
Given the role of magnesium in a myriad of cellular processes, it should not be surprising that magnesium deficiency leads to accelerated aging (R).
There are many ways in which magnesium deficiency can lead to accelerated aging. Magnesium is needed to build, maintain and repair DNA.
Magnesium reduces DNA damage and stabilizes the genome (R,R). For example, magnesium sticks to the DNA strand and stabilizes it, and it is also an essential cofactor for DNA repair proteins which need magnesium to function properly (R).
Magnesium can reduce inflammaging (low-grade inflammation that increases during aging). Low levels of magnesium have been linked to chronic low-grade inflammation, which is one of the drivers of aging (R).
Besides magnesium’s many effects on maintaining our cells, the mineral has various immediately noticeable effects. Athletes take magnesium to improve their physical performance, even when they are not magnesium deficient (R).
Magnesium supplements also improve sleep, and feelings of relaxation and wellbeing.
This is not surprising, given the important role of magnesium in the functioning of brain cells, such as excitation and neuronal metabolism.
Malate is often used in combination with magnesium to bring about health benefits, especially for improving energy and reducing fatigue.
5. Curcumin (Turmeric)
Curcumin — the main active compound in turmeric — has been shown to possess powerful anti-aging properties, which are attributed to its potent antioxidant potential.
One 2020 research review in PharmaNutrition concluded that curcumin does have anti-inflammatory effects in the body, and a 2019 research review in the International Journal of Molecular Sciences concluded that curcumin appears to both reduce inflammation and suppress cancer cells.
As published in the European Journal of Pharmacology (Nov 2022), Abe and colleagues focused on testing the effects of the curcumin prodrug TBP1901. They found that TBP1901 metabolized to its active form most greatly in bone marrow, leading them to use the drug on a multiple myeloma mouse model — a model for age-related bone marrow cancer. The researchers found that TBP1901 had significant anti-tumor effects, effectively shrinking tumors in mice. However, TBP1901 did not have strong effects in preventing cancer cell growth in a dish (in vitro). Still, regular curcumin had anti-tumor effects in vitro.
Cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (Source, Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
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 (Source, Source).
This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source). You can increase your curcumin intake by using turmeric in recipes or taking curcumin supplements.
Cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (Source, Source).
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinase (AMPK), which helps delay cellular senescence and promotes longevity (Source, Source).
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 (Source, Source).
This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans (Source). You can increase your curcumin intake by using turmeric in recipes or taking curcumin supplements.
Recent studies have come forward that in addition to its anti-aging and anti-inflammatory properties, it may also have anti-tumor properties. However, the bioavailability — ability to be used in the body — of curcumin may not be ideal. Thus, to help enhance its known positive benefits, researchers out of Kyoto University in Japan modified curcumin into a prodrug – an inactive compound that requires metabolism by the body before becoming biologically active.
6. CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces.
It plays an essential role in energy production and protects
against cellular damage (Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Trusted Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (Trusted Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (Trusted Source).
However, various studies show that coenzyme Q10 does not extend
lifespan (R,R,R,R). Some studies show that coenzyme Q10 can actually shorten
lifespan (R).
There are of course also some studies showing that co-enzyme Q10
can extend lifespan, but often these studies have not been well
conducted, or they use organisms that are not ideal representation
of normal aging, like using co-enzyme Q10 deficient mice.
That said, CoQ10 decline as you age and it plays an essential role
in energy production and protects against cellular damage.
Supplementing with CoQ10 might allow for more physical activity and
therefore more likely to have a protective effect than a negative
one.
7. Fisetin
Quercetin and Fisetin have been grouped together due to their similar molecular structure, with only minor differences. Both are flavonoids and senolytics.
Fisetin, a molecular cousin to the more popular Quercetin, is also a naturally occurring substance found in fruits and vegetables, such as strawberries, apples, grapes, onions, and cucumbers.
Fisetin is a flavonoid. Flavonoids are substances that give fruits and vegetables their bright colors (like yellow, orange and blue) and play a major role in conferring the health benefits that we get from eating more vegetables and fruits.
Fisetin is probably most known for its impact on senescent cells: studies showed that this substance can reduce the accumulation of senescent cells (R). Fisetin is a senolytic, a compound that can clear away senescent cells.
Senescent cells accumulate everywhere in the body during aging. Senescent cells were previously normal cells that became too damaged. Normally, when a cell is too damaged, it kills itself, but senescent cells don’t do that.
Instead of dying, they keep lingering around in the body.
Senescent cells secrete all kinds of substances that damage the healthy surrounding cells, like inflammatory substances (cytokines and chemokines), substances that break down the glue that holds the cells together (matrix metalloproteinases), and growth factors that accelerate aging (R). Not only do senescent cells damage healthy surrounding cells, but they also damage stem cells, which are the foundational cells that create new cells, which build up and repair our organs and tissues.
Reducing the senescent cell burden can lead to reduced inflammaging (low-grade inflammation that increases during aging) and enhanced function of stem cells.
Substances that can eliminate senescent cells are called “senolytics”. Fisetin is a well-studied senolytic substance.
Fisetin versus quercetin
Besides fisetin, another senolytic is quercetin. Quercetin and fisetin look very similar. However, fisetin seems to be the most potent and safest of natural senolytics (Lancet 2018).
The conclusion of the researchers was the following:
“Fisetin had the most potent senotherapeutic effects in several cell types in vitro and showed strong anti-geronic effects in vivo”.
Lifespan extension effects of fisetin
Scientists demonstrated that fisetin can extend median and maximum lifespan in mice, even when taken late in a mouse’s life (equivalent to 50 or 60 years old for a human) (R)
More than a senolytic: other anti-aging effects of fisetin
Fisetin has many other beneficial effects on the aging process besides eliminating senescent cells.
For example, fisetin inhibits the mTOR pathway (R), which plays an important role in aging and is where many of the health benefits behind fasting are derived. Fisetin can also reduce oxidative stress (R).
Fisetin can reduce inflammaging (aging-related low-grade inflammation) by inhibiting pro-inflammatory enzymes and substances, like lipoxygenases and NF-kB (R, R).
Interestingly, fisetin can also have various beneficial effects on the skin. For example, fisetin can reduce the formation of skin wrinkles and appearance of skin aging.
For example, fisetin inhibits the mTOR pathway (R), which plays an important role in aging and is where many of the health benefits behind fasting are derived. Fisetin can also reduce oxidative stress (R).
Fisetin can reduce inflammaging (aging-related low-grade inflammation) by inhibiting pro-inflammatory enzymes and substances, like lipoxygenases and NF-kB (R, R).
Interestingly, fisetin can also have various beneficial effects on the skin. For example, fisetin can reduce the formation of skin wrinkles and appearance of skin aging.
8. Vitamin C and Calcium Alpha-KetoGlutarate (AKG)
Vitamin C can help to maintain a proper epigenome, especially in
combination with another longevity ingredient, alpha-
ketoglutarate.
An umbrella review* (Xu 2022) to assess the existing systematic reviews and
meta-analyses for the association between vitamin C intake and
multiple health outcomes; showed that vitamin C intake was
associated with reduced risk of all-cause mortality,
cardiovascular disease (CVD), oesophageal cancer, gastric
cancer, cervical cancer and lung cancer with an increment of
50–100 mg per day. Beneficial associations were also
identified for respiratory, neurological, ophthalmologic,
musculoskeletal, renal and dental outcomes. A total of 76
meta-analyses (51 papers) of randomised controlled trials and
observational studies with 63 unique health outcomes were
identified. Harmful associations were found for breast cancer
and kidney stones for vitamin C supplement intake.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion.
Alpha-ketoglutarate (AKG) extends lifespan and healthspan in
different species. In humans, alpha-ketoglutarate has shown to
protect cells against damage and stressors. Alpha-ketoglutarate
supports a healthy metabolism and a healthy epigenome.
Alpha-ketoglutarate (AKG) is a small molecule naturally present in
our body. During aging, levels of AKG decline.
Alpha-ketoglutarate is used by the mitochondria, which convert this substance into energy, but alpha-ketoglutarate has various other functions in the body.
Numerous studies show that alpha-ketoglutarate can extend lifespan in various organisms. AKG extended lifespan in C elegans worms (R) and fruit flies (R,R,R) and mice.
Alpha-ketoglutarate is used by the mitochondria, which convert this substance into energy, but alpha-ketoglutarate has various other functions in the body.
Numerous studies show that alpha-ketoglutarate can extend lifespan in various organisms. AKG extended lifespan in C elegans worms (R) and fruit flies (R,R,R) and mice.
Alpha-ketoglutarate also plays a role in maintaining stem cell health (Nature 2015), and in bone and gut metabolism (R).
Calcium alpha-ketoglutarate is also involved in collagen production, can reduce fibrosis, and can thus play a role in maintaining healthy, youthful skin (R,R).
9. Resveratrol and Pterostilbene
Resveratrol and pterostilbene have been grouped together due to their similar molecular structure, with only minor differences.
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 (Source).
It displays powerful antioxidant, anti-inflammatory, and antitumor properties in clinical trials. Resveratrol also enhances sirtuin function (R).
Then, the same mechanism was studied and found to be true in mice. An animal study published in 2013 found that resveratrol does extend the life of obese mice, but not of mice that maintain a healthy weight. Not even if they’re give more resveratrol from a very young age. That suggests that resveratrol can help reduce the damage caused by lifestyle factors like diet and fitness levels, but it doesn’t add any extra benefit you can’t already get from leading a healthy lifestyle in the first place.
Investigations into resveratrol then turned toward its effects on human health. Resveratrol was found to support cardiovascular health, antioxidant defenses, glucose metabolism, healthy inflammatory balance, and more. As results of these reported studies, people became more interested in drinking resveratrol-rich red wine and taking resveratrol supplements.
The efficacy, safety, and pharmacokinetics of resveratrol have been documented in over 244 clinical trials, with an additional 27 clinical trials currently ongoing (Pratap Singh 2019). Resveratrol is reported to potentially improve the therapeutic outcome in patients suffering from diabetes mellitus, obesity, colorectal cancer, breast cancer, multiple myeloma, metabolic syndrome, hypertension, Alzheimer's disease, stroke, cardiovascular diseases, kidney diseases, inflammatory diseases, and rhinopharyngitis.
Pterostilbene vs Resveratrol
Some of the biggest hurdles for reaping the benefits of resveratrol in humans appear to be its limited bioavailability and rapid elimination from the body. But those hurdles might be overcome by a compound that has more recently gained some notice.
PubMed has indexed more than 12,000 research studies on resveratrol, but only 500 on pterostilbene. However, the sheer number of scientific studies on a compound doesn’t necessarily mean the compound is superior. It’s also important to note that pterostilbene research lags about 10 years behind resveratrol research.
The slight difference in molecular structure between resveratrol and pterostilbene provides a sound rationale for the superiority of pterostilbene. Pterostilbene should be more stable and bioavailable in theory, and preclinical studies so far validate the assumption.
The slight difference in molecular structure between resveratrol and pterostilbene provides a sound rationale for the superiority of pterostilbene. Pterostilbene should be more stable and bioavailable in theory, and preclinical studies so far validate the assumption.
10. EGCG (Green Tea Extract)
Epigallocatechin gallate (EGCG) is a well-known polyphenol
compound concentrated in green tea.
Studies have confirmed numerous health benefits of green tea
including prevention of cancer (R, R) and cardiovascular disease, as well as anti-inflammatory,
antioxidant, antiarthritic, antibacterial, and antiviral effects.
(R, R, R, R). Plus, animal studies have shown that it can protect against
skin aging and wrinkles caused by ultraviolet (UV) light (Source).
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 (Source).
Green tea may protect against EMF exposure as well. A 2011 study published in Neurotoxicity Research reported that green tea can protect neurons in the brain against cell phone radiation. Cell phone exposure for 24 hours resulted in neuronal cell death in cultured rat cells. Green tea, however, prevented cell death.
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 (Source).
Green tea may protect against EMF exposure as well. A 2011 study published in Neurotoxicity Research reported that green tea can protect neurons in the brain against cell phone radiation. Cell phone exposure for 24 hours resulted in neuronal cell death in cultured rat cells. Green tea, however, prevented cell death.
They randomized and stratified 1075 healthy postmenopausal women
at high risk of breast cancer according to their breast tissue
density and catechol-O-methyltransferase genotypes and divided
them into two groups: 537 placebo and 538 green tea groups. Green
tea group participants took 4 capsules that contained 843 mg EGCG,
whereas the placebo group took capsules without green tea
extracts.
Researchers measured changes in percent mammographic density,
circulating endogenous sex hormones, and proteins of the
insulin-like growth factor axis. Their results showed
that supplementation with green tea extract could modify and
reduce mammographic density (MD) and protect against breast
cancer, even though it was only significant in younger women
(50–55 years) and had no effect in older women (R), an age-dependent effect similar to those of tamoxifen.
EGCG can be consumed by drinking green tea or taking concentrated supplements.
Buy on Amazon > EGCG supplement
11. Zinc
Zinc is an essential trace mineral that is critical to healthy immune
function. Zinc is an important mineral for proper immune system
function, brain health and skin health, among many other effects.
Ideally, one takes 10 to 15 mg of zinc per day.
Zinc deficiency is common in older individuals, and causes changes in
immune function that resemble those seen in immune senescence (Cabrera
2015; Maywald 2015). Immunological alterations associated with zinc
deficiency include diminished thymus function, decreased antibody
response to vaccines, and impaired function of phagocytic and NK cells
(Haase 2009; Cabrera 2015).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007). In a study of older individuals in nursing homes, residents with normal zinc levels had a significantly lower incidence of pneumonia compared with zinc-deficient individuals. Zinc-replete individuals also had shorter pneumonia duration and 50% lower usage of antibiotics, as well as lower all-cause mortality (Meydani 2007). A controlled clinical trial in aged individuals showed supplementation with 45 mg zinc per day for six months decreased plasma markers of inflammation, including IL-6 and C-reactive protein (Bao 2010).
Combining zinc with other important vitamins and minerals may also aid immune function. In a randomized controlled trial that enrolled 42 subjects between 55 and 75 years of age, those who took a multivitamin/mineral supplement containing 10 mg zinc and 1,000 mg vitamin C, along with other vitamins and minerals, for 12 weeks experienced fewer self-reported sick days and less severe symptoms than those who took placebo. The number of sick days decreased by nearly 65% with supplement use (Fantacone 2020).
In a study in healthy older volunteers, daily intake of 45 mg zinc for one year resulted in a 67% reduction versus placebo in incidence of infections. Levels of tumor necrosis factor-alpha, an inflammatory cytokine, were also greatly reduced in those taking zinc (Prasad 2007). In a study of older individuals in nursing homes, residents with normal zinc levels had a significantly lower incidence of pneumonia compared with zinc-deficient individuals. Zinc-replete individuals also had shorter pneumonia duration and 50% lower usage of antibiotics, as well as lower all-cause mortality (Meydani 2007). A controlled clinical trial in aged individuals showed supplementation with 45 mg zinc per day for six months decreased plasma markers of inflammation, including IL-6 and C-reactive protein (Bao 2010).
Combining zinc with other important vitamins and minerals may also aid immune function. In a randomized controlled trial that enrolled 42 subjects between 55 and 75 years of age, those who took a multivitamin/mineral supplement containing 10 mg zinc and 1,000 mg vitamin C, along with other vitamins and minerals, for 12 weeks experienced fewer self-reported sick days and less severe symptoms than those who took placebo. The number of sick days decreased by nearly 65% with supplement use (Fantacone 2020).
Be careful, too much zinc can have negative effects. Also, if you take
zinc supplements, make sure you take copper, given zinc inhibits the
absorption of copper.
More and more studies show the importance of copper to reduce the risk
of heart disease and diabetes. Copper also plays an important role in
collagen production, skin health and skin appearance.
Ideally, one takes 2 mg of copper per day.
Ideally, one takes 2 mg of copper per day.
12. Garlic
Garlic, well known for its ability to improve cardiovascular risk
factors, also has immune-modulating and immunostimulatory
properties, as well as anti-tumor effects (Ebrahimi 2013; Purev
2012; Kyo 2001).
A detailed review of data from published clinical trials found
garlic supplements significantly reduce the number, duration, and
severity of upper respiratory tract infections. This review also
found garlic supplements stimulate immune function by increasing
macrophage activity, numbers of NK cells, and production of T and B
cells (Ried 2016). In a clinical trial, 120 healthy participants,
21–50 years old, were assigned to use 2.56 g aged garlic extract or
placebo daily for 90 days during cold and flu season. Garlic
supplementation was associated with reduced cold and flu severity,
as well as increased cytotoxic T-cell and NK-cell proliferation and
activity (Percival 2016). In animal research, garlic has been shown
to increase antibody production and enhance the cell-killing
activity of macrophages, cytotoxic T cells, and NK cells (Ghazanfari
2000). Other animal research suggests aged garlic extract may
prevent immune suppression associated with psychological stress (Kyo
1999).
Interestingly, garlic has also been demonstrated to suppress the overactive immune response associated with allergic reactions. Data from experimental studies indicate aged garlic extract may reduce histamine release and modify the function of immune cells involved in allergic reactions (Kyo 2001).
Interestingly, garlic has also been demonstrated to suppress the overactive immune response associated with allergic reactions. Data from experimental studies indicate aged garlic extract may reduce histamine release and modify the function of immune cells involved in allergic reactions (Kyo 2001).
Test-tube and rodent studies have also shown that supplementing with
garlic may prevent UV-light-induced skin aging and wrinkles (Trusted Source).
13. L-Citrulline and L-Arginine (Nitric Oxide Boosters)
Nitric oxide deficiency is a primary driver of
hypertension (Biochemical Pharmacology 2022).
L-citrulline is a naturally occurring amino acid found
in some foods like watermelons and is also produced naturally by
the body. Citrulline can promote heart health by widening your
blood vessels. It can also improve your
exercise performance and may play a role in muscle building
(Curr Opin Clin Nutr Metab Care. 2017). After citrulline is consumed, some is converted to another
amino acid called arginine. Arginine is converted into a
molecule called nitric oxide, which causes vasodilation of blood
vessels by relaxing the smooth muscle cells that constrict
them (Nitric Oxide. 2015).
Though research has found both arginine and citrulline to boost
levels of nitric oxide (NO) in the body, research—like
this The Journal of Nutrition study—shows that citrulline actually delivers the most benefit. The
body use arginine for a variety of functions, so it doesn’t use
all of the arginine it absorbs to produce Nitric Oxide.
Plus, unlike citrulline, higher doses of arginine have been
linked to gastrointestinal problems. Because it tends to be
poorly absorbed, arginine can even lead to diarrhea when
consumed in large amounts.
Related: Best Nitric Oxide Supplements
14. Lutein and Zeaxanthin
Known as the “eye vitamin,” lutein is one of two carotenoids
thought to help filter light and protect the eye from sun damage.
Oral supplements containing lutein can help prevent age-related
macular degeneration. Dietary lutein might help prevent cataracts,
but research has yet to confirm whether supplements can have the
same effect as food.
Lutein works hand in hand with another antioxidant [called] zeaxanthin. Both of those [nutrients] are usually found together [in the same supplement].
Lutein works hand in hand with another antioxidant [called] zeaxanthin. Both of those [nutrients] are usually found together [in the same supplement].
Published in 2022, the Cognitive impAiRmEnt Study (CARES Trial 2), was designed to examine the potential
synergistic effects of a combination of omega-3 fatty acids
(namely DHA and eicosapentaenoic acid [EPA]), xanthophyll
carotenoids (specifically lutein, zeaxanthin and
meso-zeaxanthin) and vitamin E (d-α-tocopherol) on the cognitive
performance of cognitively healthy older adults.
In conclusion, the CARES research has shown improvements in
working memory following 24-month supplementation with omega-3
fatty acids, xanthophyll carotenoids (lutein and zeaxanthin) and
vitamin E in cognitively healthy older adults. This study
provides Class II evidence that 24-month supplementation with
430 mg DHA, 90 mg EPA, 10 mg lutein, 2 mg zeaxanthin, 10 mg
meso-zeaxanthin and 15 mg vitamin E (d-α-tocopherol) is
effective in improving cognitive performance, namely working
memory, in cognitively healthy older adults.
A diet rich in fruits and vegetables should provide enough lutein for healthy adults, but there are no known side effects from supplementing for those who choose to do so. However, consuming lutein alongside beta carotene specifically might reduce the body’s absorption of both vitamins, and when taken with vitamin E, lutein can reduce the amount of vitamin E the body can absorb. Food sources of lutein include egg yolks, spinach and kale. It’s also important to consume lutein along with foods high in fat to facilitate better absorption.
15. Glucosamine and Chondroitin
Large studies found that people who take glucosamine live
longer. Glucosamine intake was also associated with better
heart health. In animals, glucosamine extends lifespan.
Glucosamine targets inflammaging at the cellular level, and
helps the body to manage oxidative stress and support
autophagy.
They found that participants who took glucosamine and chondroitin daily for a year reduced the risk of death from any cause—by an astounding 39 percent. The supplementation also reduced cardiovascular deaths—including death from coronary artery disease, stroke, and other forms of heart disease—by 65 percent. In fact, glucosamine/chondroitin supplementation worked about as well as regular exercise in reducing the risk of death (although the researchers do not recommend that people forego exercising in favor of glucosamine).
Glucosamine and chondroitin supplements are made from chitin, a
compound found in shellfish. Natural healers typically recommend
supplementation with 1,500 mg a day of glucosamine and 1,200 mg a
day of chondroitin (many products conveniently feature these two
compounds together). Note: Most experts feel that glucosamine
sulfate is superior to other formulations, such as glucosamine
hydrochloride and N-acetyl glucosamine. Of course, check first with
your integrative doctor before supplementing. And, if you are
allergic to shellfish, don’t use glucosamine or chondroitin.
You can also increase your dietary intake of glucosamine and chondroitin with nourishing bone broth.
Remember, long-term, regular use of these supplements seems to yield the most benefits. Be aware that it may take eight to twelve weeks before improvements begin to appear.
Collagen is the glue that holds us together. It’s great for skin,
bones, joints and muscles. The majority of people don’t eat enough
collagen foods, such as the skin of poultry and fish, organ meats
and bone broth. Therefore, older adults can benefit from a daily
supplement of 10 to 15 grams of collagen peptides.
“This chemical affects numerous biological processes, including cell growth and proliferation, tissue regeneration, DNA and RNA stabilization, enzymatic modulation, and regulation of translation, among others. Furthermore, spermidine exhibits anti-inflammatory and antioxidant properties, enhances mitochondrial metabolic function and respiration, promotes chaperone activity and improves proteostasis.”
You can also increase your dietary intake of glucosamine and chondroitin with nourishing bone broth.
Remember, long-term, regular use of these supplements seems to yield the most benefits. Be aware that it may take eight to twelve weeks before improvements begin to appear.
16. Collagen
Research suggests that collagen supplements may help increase
skin elasticity, hydration and dermal collagen density.
Collagen is also an outstanding source of glycine. Preferably,
use a less denatured (unhydrolyzed) organic collagen
supplement, as it has a more balanced amino acid profile or,
better yet, simply boost your collagen intake by making
homemade bone broth using bones and connective tissue from
grass fed, organically raised animals.
A small 2021 randomized, placebo-controlled, double-blind
trial with 99 Japanese women between the ages of 35 and 50
concluded that oral collagen supplements helped increase
skin hydration.
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 (R).
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 (R).
A 2019 research review in the
Journal of Drugs in Dermatology
also found oral collagen supplements to be helpful in increasing
skin density, hydration and elasticity.
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 (R).
There are no known interactions between collagen supplements and
medications, foods or other supplements.
Though these results are promising, keep in mind that many
collagen studies are funded by companies that manufacture
collagen products, which may influence study results.
Many types of collagen supplements are on the market, including powders and capsules.
Many types of collagen supplements are on the market, including powders and capsules.
17. Spermidine
While spermidine was first found in semen, it has various metabolic functions in many types of cells and is naturally found in all living organisms. It’s also found in common foods, including aged cheese and fermented soy products, as well as mushrooms, pears and potatoes. A review published in the journal Autophagy details some of spermidine’s benefits:“This chemical affects numerous biological processes, including cell growth and proliferation, tissue regeneration, DNA and RNA stabilization, enzymatic modulation, and regulation of translation, among others. Furthermore, spermidine exhibits anti-inflammatory and antioxidant properties, enhances mitochondrial metabolic function and respiration, promotes chaperone activity and improves proteostasis.”
“Spermidine showed the strongest inverse relation with mortality among 146 nutrients studied. The reduction in mortality risk related to a diet rich in spermidine (top compared with bottom third of spermidine intake) was comparable to that associated with a 5.7-y younger age. All of the findings apply to spermidine from dietary sources and to amounts characteristically found in the Western diet …”
A research team with Manipal College of Pharmaceutical Sciences in India further suggested spermidine could be a useful therapeutic strategy for neurological disorders due to its autophagy-inducing properties. They noted that a healthy brain is dependent on its concentration of polyamines:
“Polyamines interact with the opioid system, glutamatergic signaling and neuroinflammation in the neuronal and glial compartments. Among the polyamines, spermidine is found highest in the human brain. Age-linked fluctuations in the spermidine levels may possibly contribute to the impairments in neural network and neurogenesis.”
In humans, a diet high in spermidine is associated with reduced blood
pressure and lower incidence of cardiovascular disease (Nature Medicine 2016). It also reverses arterial aging, which is characterized by
stiffening of large arteries and the development of arterial endothelial
dysfunction, which increases the risk of cardiovascular disease
(CVD).
This benefit may be due to its interactions with nitric oxide (NO) and other factors, according to researchers with the University of Colorado, Boulder:
“Our results indicate that spermidine exerts a potent anti-aging influence on arteries by increasing NO bioavailability, reducing oxidative stress, modifying structural factors and enhancing autophagy. Spermidine may be a promising nutraceutical treatment for arterial aging and prevention of age-associated CVD.”
This benefit may be due to its interactions with nitric oxide (NO) and other factors, according to researchers with the University of Colorado, Boulder:
“Our results indicate that spermidine exerts a potent anti-aging influence on arteries by increasing NO bioavailability, reducing oxidative stress, modifying structural factors and enhancing autophagy. Spermidine may be a promising nutraceutical treatment for arterial aging and prevention of age-associated CVD.”
According to
The American Journal of Clinical Nutrition study:
“Spermidine is the polyamine most readily absorbed from the human gut. A broad and diverse palette of foods contain high amounts of spermidine, such as fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses, whereas even higher amounts are found in soybean products such as natto, shitake mushrooms, amaranth grain, and durian.”
Polyamines like spermidine are also present in aged (fermented) cheese, including blue cheese, Brie, cheddar, Swiss, Gouda, Gruyere, Manchego and Parmesan. Intake of spermidine-rich foods is important at any age but may be particularly useful as you get older, when spermidine levels tend to decline.
“Spermidine is the polyamine most readily absorbed from the human gut. A broad and diverse palette of foods contain high amounts of spermidine, such as fresh green pepper, wheat germ, cauliflower, broccoli, mushrooms, and a variety of cheeses, whereas even higher amounts are found in soybean products such as natto, shitake mushrooms, amaranth grain, and durian.”
Polyamines like spermidine are also present in aged (fermented) cheese, including blue cheese, Brie, cheddar, Swiss, Gouda, Gruyere, Manchego and Parmesan. Intake of spermidine-rich foods is important at any age but may be particularly useful as you get older, when spermidine levels tend to decline.
18. Crocin (Saffron)
Crocin is a yellow carotenoid pigment in saffron, a popular, pricey spice that’s commonly used in Indian and Spanish
cuisine.
Saffron is the most expensive spice in the world — with 1 pound (450 grams) costing between 500 and 5,000 U.S. dollars. Saffron contains an impressive variety of plant compounds that act as antioxidants — molecules that protect your cells against free radicals and oxidative stress.
Human and animal studies have shown that crocin offers many health benefits, including anticancer, anti-inflammatory, anti-anxiety, and antidiabetic effects (Source).
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 (Source).
Crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against UV-light-induced cellular damage (Source, Source).
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.
Saffron is the most expensive spice in the world — with 1 pound (450 grams) costing between 500 and 5,000 U.S. dollars. Saffron contains an impressive variety of plant compounds that act as antioxidants — molecules that protect your cells against free radicals and oxidative stress.
Human and animal studies have shown that crocin offers many health benefits, including anticancer, anti-inflammatory, anti-anxiety, and antidiabetic effects (Source).
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 (Source).
Crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against UV-light-induced cellular damage (Source, Source).
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.
Most officially recommended daily doses are too low
You should know that the official recommended dietary allowances of vitamins and minerals, as defined by government agencies, are often just the bare minimum you need to take in to not become sick. They do not tell you what are the best amounts for a long, optimal, healthy life.Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.
So these recommended daily intakes are what you need to take on a daily basis in order not to become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.
Take for example vitamin B12. The recommended dietary allowance is around 2.4 mcg in many countries. But that’s in fact the “minimum” amount you need to not become sick after a few months or years, getting serious complications, like anemia, fatigue or cognitive problems. This doesn’t mean this is the optimal amount for a long, healthy life.
For example, we see in studies that you need at least 20 mcg of vitamin B12 to optimally protect the DNA against DNA strand breaks – more than 8 times greater than the recommendation!
Also, many people do not take up vitamin B12 well, especially as we get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.
In fact, The Linus Pauling Institute at Oregon State University recommends that all people older than 50 take at least 100 to 400 ug/day of supplemental vitamin B12 (R). That’s considerably more than the 2.4 mcg many governments advise.
It’s interesting to see that many foods rich in vitamin B12 (clams, mussels, crab, and fish like mackerel and salmon) are water-borne foods. Scientists speculate that people evolved for tens of thousands of years living close to shorelines and rivers and lakes and consumed high amounts of sea food and thus vitamin B12 (R), probably reaching daily intake levels far more than a meagre 2.4 mcg per day.
These are just a few examples demonstrating that yes, we need to take supplements for optimal aging. And this for the rest of our lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us to properly use these important vitamins and minerals.
Diet, Lifestyle, Stem Cells and Hormone Replacement
Of course, you should not only rely on supplements to live
longer and healthier. We should also keep score with things you put INTO your body (foods, drugs,
supplements) and what you DO with your body (lifestyle) to
ultimately determine your overall health and longevity.
Nutrition, exercise, proper sleep and stress reduction are also
very important methods to extend lifespan.
That's according to research presented in July 2023 at the American Society for Nutrition’s annual conference in Boston. (SciTechDaily)
Researchers examined the data of nearly 720,000 military veterans ages
40–99, who were followed over time. Those who adopted eight healthy
habits saw a 13% reduction in mortality compared to those who did not.
The eight habits are: being physically active, being free from opioid
addiction, not smoking, managing stress, having a good diet, not
regularly binge drinking, having good sleep hygiene, and having
positive social relationships.
@dr.kevin.reese Everything has a root cause…
♬ original sound - Dr. Kevin Reese, PhD, PAS, DS
Diet and Healthy Lifestyle studies
In this study (Sakaniva 2022), 45,021 people were studied from 1988 to 1990 and the subjects continued to be monitored until 2009. Each healthy lifestyle factor like diet, exercise, smoking, sleep, and BMI (body mass index) was given a point.
According to this pilot randomized controlled trial (Fitzgerald 2021):
This is the first randomized controlled study to
suggest that specific diet and lifestyle interventions
may reverse Horvath DNAmAge (2013) epigenetic aging in
healthy adult males.
Diet
A heart-healthy diet such as a Mediterranean based diet or
the DASH diet is recommended in order to reduce risk and
decrease inflammation in the body.
The Mediterranean diet (MedDiet) is one of the most
consistent dietary patterns analyzed in relation to the
prevention of cardiovascular disease (CVD) and other health
outcomes, including reduction of overall mortality and
increased likelihood of healthy aging (Silvia Canudas 2020).
In a
2018 study, eating just one serving of green leafy vegetables a day
may help to slow cognitive decline associated with aging,
helping you to be 11 years younger, cognitively speaking, than your non-leafy green-eating
peers. They’re a rich source of brain-protective nutrients
like folate, vitamins E and K, lutein and beta-carotene (source). Cruciferous vegetables, like broccoli and cauliflower, are equally impressive, in part because they’re good
sources of choline, a B vitamin known for its role in brain
development.
@lewis Biochemist Jessie Inchauspé aka @glucosegoddess_ shares incredible hacks in this episode to minimize glucose spikes without cutting sugar out of your diet - have you listened yet? #sugar #sciencetok #aging #reverseaging #glucose #glucosegoddess #jessieinchauspe #jessieinchauspé #biochemistry #nutrition #nutritiontips #healing #healingjourney #wellness #wellnesstips #healthandwellness #healthandwellnesstips #food #glycation #ageinreverse #nutritionhacks #biohack #biohackingsecrets ♬ Adventurer - Lux-Inspira
Avoiding Linoleic Acid, Vegetable Oil and Ultra-Processed Foods
In this cohort (BMJ 2013), substituting dietary linoleic acid in place of
saturated fats increased the rates of death from all
causes, coronary heart disease, and cardiovascular
disease. An updated meta-analysis of linoleic acid
intervention trials showed no evidence of cardiovascular
benefit. These findings could have important
implications for worldwide dietary advice to substitute
omega 6 linoleic acid, or polyunsaturated fats in
general, for saturated fats.
Another study (Women's Health Initiative Study), a dietary intervention that reduced total fat intake
and increased intakes of vegetables, fruits, and grains
did not significantly reduce the risk of CHD, stroke, or
CVD in postmenopausal women.
The Minnesota Coronary Experiment (MCE), a randomized
controlled trial conducted in 1968-73, was the largest
(n=9570) and perhaps the most rigorously executed
dietary trial of cholesterol lowering by replacement of
saturated fat with vegetable oil rich in linoleic acid.
A re-evaluation of the trial data (published in BMJ 2016), add to growing evidence that incomplete publication
has contributed to overestimation of the benefits of
replacing saturated fat with vegetable oils rich in
linoleic acid. Available evidence from randomized
controlled trials shows that replacement of saturated
fat in the diet with linoleic acid effectively lowers
serum cholesterol but does not support the hypothesis
that this translates to a lower risk of death from
coronary heart disease or all causes.
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
Like other nutrition experts, study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
While most have heard about the health risks of
eating processed sugars, net carbs and trans fats,
seed oils far surpass all of these in the damage
they cause to your health.
If you were to make one change today to lower
your risk of chronic diseases, eliminating all
seed oils from your diet would be the highest
priority.
Over the last century, thanks to fatally flawed research suggesting saturated animal fat caused heart disease, the LA in the human diet has dramatically increased, from about 2 to 3 grams a day 150 years ago, to 30 or 40 grams a day.
On a side note, do not confuse LA with conjugated linoleic acid (CLA). While most think CLA and LA are interchangeable, they're not. CLA has many potent health benefits and will not cause the problems that LA does.
Another study builds on existing evidence linking
ultra-processed food consumption to chronic
disease and premature death. The study published
in the American Journal of Preventive Medicine (Nov 2022) found that increased consumption
of ultra-processed foods (UPF) was associated with
a significant increase in all-cause premature,
preventable deaths in Brazil in 2019.
Like other nutrition experts, study author Nilson agreed that a healthy, balanced diet should be based on fresh and minimally processed foods, when possible, in addition to avoiding ultra-processed foods.
“The continuity of the current trends with gradual increases in ultra-processed food consumption will increase premature deaths,” Nilson said, adding that his research highlights a need for a shift in policy around ultra-processed foods.
Smoking and Alcohol
Avoiding Smoking
“Smoking is one of the strongest risk-factors for every chronic disease, including heart disease and cancer,” says Susan Lakoski, M.D., associate professor of cancer prevention at MD Anderson Cancer Center.Smoking and secondhand smoke introduce harmful toxins to the body. There’s no such thing as a healthy smoker - especially when it comes to cancer prevention.
“The biggest myth I hear is that if someone exercises they can offset the negative effects from smoking, but that’s absolutely not the case,” says Susan Lakoski, M.D.
Smoking has been linked to many types of cancer, including
cancer of the lung, mouth, throat, voice box, pancreas,
bladder, cervix and kidney. Even being around secondhand
smoke might increase the risk of lung cancer.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
But it's not only smoking that's harmful. Chewing tobacco has been linked to cancer of the mouth, throat and pancreas.
Staying away from tobacco — or deciding to stop using it — is an important way to help prevent cancer. For help quitting tobacco, ask a health care provider about stop-smoking products and other ways of quitting.
Alcohol
Drink alcohol only in moderation, if at all. Alcohol
increases the risk of various types of cancer, including
cancer of the breast, colon, lung, kidney and liver.
Drinking more increases the risk.
Lifestyle: Sleep, Stress, Exercise and Social Support
Sleep
This is one of the most under-rated anti-aging
strategies. Research has demonstrated sleep is a
crucial component of a healthy lifestyle.
In a 2023 study (The Lancet), scientists looked at how the
relationship between sleep and exercise might impact
cognitive decline. Researchers from University
College London examined the association between
physical activity and sleep duration in 8,958
participants over 10 years. The data were collected
from the English Longitudinal Study of Aging, during
which participants were interviewed every two years.
The researchers evaluated episodic memory using
recall tasks and verbal fluency using animal naming
tasks. They found that participants with lower
levels of physical activity and suboptimal sleep had
worse performance on the cognitive tests and those
who slept the least exhibited faster cognitive
decline. Interestingly, the participants who had
higher levels of physical activity and shorter sleep
times also had faster rates of cognitive
decline.
Those who had higher levels of physical activity and
slept an optimal number of hours had the slowest
cognitive decline. Overall, the data suggested that
higher-intensity physical activity was not enough to
mitigate the rapid cognitive decline that is
associated with insufficient sleep.
Lack of quality sleep can also weaken immune
function and increase susceptibility to respiratory
infections, including the common cold, and chronic
lack of sleep may be associated with an increased
risk of death (Prather 2015; Ibarra-Coronado 2015;
Wilder-Smith 2013; Aldabal 2011).
Sleep deprivation is associated with elevated
cortisol levels, as well as higher daytime levels of
inflammatory cytokines including IL-1, IL-6, and
tumor necrosis factor-alpha (Aldabal 2011; Hirotsu
2015). A study in individuals aged 61‒86 found even
a single night of partial sleep deprivation induced
patterns of gene activation associated with
biological aging (Carroll 2016).
Exercise and Resistance Training
In combination with a healthy diet, exercise is one of
the most cost effective, long term, and preventative
measures you can take.
Physical exercise has been well validated as an
effective antiaging intervention. Regular physical
activity of the elderly plays a vital role at a
multi-system level, avoiding muscle atrophy, mending or
sustaining cardiorespiratory health and cognitive
performance, and enhancing metabolic activity.
Recommendations predicated on the most recent American
College of Sports Medicine Guidelines advise that
physical exercises for elderly need to involve aerobic
exercise, muscle strengthening, and endurance training,
as well as flexibility and neuromotor exercises. (ACS Chem. Neurosci. 2024)
Physical exercise is also the most studied antiaging
strategy as shown below.
Researchers have also analyzed 13 studies of sitting
time and activity levels. They found that those who sat
for more than eight hours a day with no physical
activity had a risk of dying similar to that posed by
obesity and smoking. However, unlike some other studies,
this analysis of data from more than 1 million people
found that 60 to 75 minutes of moderately intense
physical activity a day countered the effects of too
much sitting. Other studies have found that for people
who are most active, sitting time contributes little to
their risk of death (Mayo Clinic).
It has also been evidenced recently that one of the best
strategies for healthy brain aging is regular aerobic
exercise. It is suggested that exercise likely remains the
most effective intervention for healthy brain aging
because it stimulates strategic energy-sensing pathways
that modulate multiple hallmarks of aging. (Exerc Sport Sci Rev 2021)
According to
Dr Murtaza Ahmed:
Another important factors in slowing sarcopenia is diet. As we age our appetite declines, so as we eat less we naturally reduce the amount of protein that we consume. To slow sarcopenia we need to keep our protein intake high, and as we are eating less this means that a higher proportion of the food we eat needs to be protein. It is also important to spread this protein out through the day over three or meals as this produces more muscle protein synthesis when compared to one or two high protein meals.
It is also important to get your vitamin D levels checked as you age since deficiency is common due to reduced sun exposure. As well as weakening our bones, low vitamin D results in weaker muscles and accelerated sarcopenia. A low vitamin D level can be easily rectified with supplementation. When was the last time you had your vitamin D level checked?
Being aware that sarcopaenia affects us all is the first step in combating its effects. The earlier you commence resistance exercise, the greater the benefits, but it is never too late to start. If you are new to resistance exercise or intimidated by the gym environment, talk to your local gym about some personal training to help you learn.
Stress Management
A big component of the longevity equation is the
management of stress.
Social Support
Okinawa in Japan, Sardinia in Italy, Roseto in Pennsylvania, Loma Linda in California, Icaria in Greece and Nicoya in Costa Rica are some of the places with the highest proportions of people who live to be 100 years old.
All these places have the same thing in common. What is it?
In the 1950s, Roseto, Pennsylvania, shocked the medical community.
From 1954 to 1961, Roseto had nearly no heart attacks for men ages
55 to 64. And for men over 65, the death rate was half of that of
the U.S. average.
Dr. Robert J. Waldinger, a Clinical Professor of Psychiatry at
Harvard Medical School, conducted the longest scientific study on
health and happiness in history, the Harvard Study of Adult Development.
According to Prof. Waldinger:
We had more than 40 years of data. We began to find that when we
looked at our 80 year olds, and we looked back at what we knew
about them when they were 50, that the strongest predictor of who
was going to be happy and healthy at age 80, was the quality of their relationships at age 50.
Intermittent fasting, time restricted eating (TRE) and Calorie Restriction
Intermittent fasting is currently one of the most popular nutrition programs around. Unlike diets that tell you what to eat, intermittent fasting focuses on when to eat.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating.
Research overwhelmingly supports the notion that ditching the three square meals a day approach in favor of time-restricted feeding — can do wonders for your health. Contrary to modern belief, your body isn't designed to be fed throughout the day, and the near-continuous grazing that most engage in can have serious health consequences.
Time-restricted eating is just what it sounds like. It's a form of intermittent fasting where you eat all of your meals for the day within a restricted window of time, ranging from two to eight hours. That means you're avoiding food (fasting) for 16 to 22 consecutive hours. Eating within a four- to six-hour window is likely close to metabolic ideal for most. As noted in the paper "A Time to Fast," published in the November 2018 issue of Science:
"Adjustment of meal size and frequency have emerged as powerful tools to ameliorate and postpone the onset of disease and delay aging, whereas periods of fasting, with or without energy intake, can have profound health benefits.
The underlying physiological processes involve periodic shifts of metabolic fuel sources, promotion of repair mechanisms, and the optimization of energy utilization for cellular and organismal health …
In general, both prolonged reduction in daily caloric intake and periodic fasting cycles have the power to delay the onset of disease and increase longevity."
Fasting, or reducing your calorie intake is also an excellent method for indirectly boosting the body’s NAD levels. Fasting has been shown to increase the levels of NAD+ and surtuins; the proteins which have been found to slow the aging process.
While fasting is effective in increasing NAD+ levels, drastic reduction in calorie intake or fasting can have a counterproductive effect. There is also some speculation that intermittent fasting or adopting a low carb-ketogenic diet may also provide similar positive results.
Research also suggests that caloric restriction and fasting might be helpful to give your existing so-called endogenous stem cells a boost.
Fasting may also help reduce obesity-associated cancers. “There’s a lot of obesity-associated cancers,” said Dr. Jason Fung, a nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with obesity; fasting might help decrease that.”
Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Caloric Restriction
The goal of caloric restriction is to reduce total caloric intake while maintaining optimal nutrition. This may be best accomplished by eating a diet primarily composed of low-calorie, nutrient-dense foods such as vegetables, fruits, legumes, nuts and seeds, and whole grains; limiting intake of animal products; and avoiding calorie-dense, nutrient-poor foods (Rizza 2014). Caloric restriction in animals has been shown to prolong lifespan and delay aging, and to confer a more youthful profile of T cells (Ahmed 2009; Fernandes 1997; Michan 2014).
Intermittent fasting is currently one of the most popular nutrition programs around. Unlike diets that tell you what to eat, intermittent fasting focuses on when to eat.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating.
Research overwhelmingly supports the notion that ditching the three square meals a day approach in favor of time-restricted feeding — can do wonders for your health. Contrary to modern belief, your body isn't designed to be fed throughout the day, and the near-continuous grazing that most engage in can have serious health consequences.
Limiting the hours you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
There are several forms of intermittent fasting, including a common form called time-restricted eating.
Time-restricted eating is just what it sounds like. It's a form of intermittent fasting where you eat all of your meals for the day within a restricted window of time, ranging from two to eight hours. That means you're avoiding food (fasting) for 16 to 22 consecutive hours. Eating within a four- to six-hour window is likely close to metabolic ideal for most. As noted in the paper "A Time to Fast," published in the November 2018 issue of Science:
"Adjustment of meal size and frequency have emerged as powerful tools to ameliorate and postpone the onset of disease and delay aging, whereas periods of fasting, with or without energy intake, can have profound health benefits.
The underlying physiological processes involve periodic shifts of metabolic fuel sources, promotion of repair mechanisms, and the optimization of energy utilization for cellular and organismal health …
In general, both prolonged reduction in daily caloric intake and periodic fasting cycles have the power to delay the onset of disease and increase longevity."
"Adjustment of meal size and frequency have emerged as powerful tools to ameliorate and postpone the onset of disease and delay aging, whereas periods of fasting, with or without energy intake, can have profound health benefits.
The underlying physiological processes involve periodic shifts of metabolic fuel sources, promotion of repair mechanisms, and the optimization of energy utilization for cellular and organismal health …
In general, both prolonged reduction in daily caloric intake and periodic fasting cycles have the power to delay the onset of disease and increase longevity."
Fasting, or reducing your calorie intake is also an excellent method for indirectly boosting the body’s NAD levels. Fasting has been shown to increase the levels of NAD+ and surtuins; the proteins which have been found to slow the aging process.
While fasting is effective in increasing NAD+ levels, drastic reduction in calorie intake or fasting can have a counterproductive effect. There is also some speculation that intermittent fasting or adopting a low carb-ketogenic diet may also provide similar positive results.
Fasting may also help reduce obesity-associated cancers. “There’s a lot of obesity-associated cancers,” said Dr. Jason Fung, a nephrologist and fasting expert. “There’s about 13 cancers that are well accepted that they are associated with obesity; fasting might help decrease that.”
Fasting can potentially starve cancer cells. When fasting, the body uses fats and produces ketones for energy. Cancer cells rely heavily on glucose, making them less efficient at using ketones.
Additionally, fasting reduces insulin levels. Elevated insulin levels are linked to an increased risk of breast, prostate, and colorectal cancers.
Stem Cell Therapy for Anti-Aging
Stem cell therapy for anti aging is an ongoing topic for cutting
edge life-science research and is considered experimental by the
medical community at the moment. Is there any evidence that stem
cell therapy for anti aging is effective and safe?
As of February 2024, there are more than 200 scientific
publications related to stem cell and anti-aging on PubMed.gov.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Despite the fact that there are many published studies on stem cell therapy for anti-aging, major media has been slow to report the findings.
Significant improvement was seen for inflammatory and AD biomarkers
along with neurocognitive assessments. Due to these encouraging
results, Alzheimer’s disease treatment with Lomecel-B is further
researched in phase II trial NCT05233774 currently recruiting
participants.
Hormone Replacement Therapy
HRT for Women
The media has been slow to report the findings which indicate
that not only is hormone replacement therapy not an identifiable
causative agent of breast cancer, but that when begun early,
hormone therapy actually has a collective mortality risk reduction
of 40%. [BMJ 2012]
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
Hormone replacement therapy (HRT) for women has been a topic of much debate in recent decades. This is due largely to the fact that the Women’s Health Initiative (WHI) study in 2002 was halted prematurely because of a reported increase in the instance of breast cancer in women participating in the hormone replacement arm of the study. Thereafter, thousands of women were taken off or stopped taking HRT unnecessarily, despite the fact that many studies have debunked the WHI conclusions.
HRT for women has indeed developed a bad reputation, but any
fears surrounding the treatment are unfounded. Here, we examine
the relationship among HRT and breast cancer, colon cancer,
cardiovascular disease, osteoporosis, and brain health to dispel
the myths once and for all. Discover how this powerful treatment
helps, rather than harms, postmenopausal women in tremendous ways
below.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
HRT & Breast Cancer: What’s the Connection?
One of the major flaws of the WHI was the confusion and fear it spread by projecting its results to all women receiving HRT. In the original study, more women who took estrogen plus progestin (E+P) developed breast cancer than those taking placebos.
Further research published in a 2013 article in The Journal of Clinical Endocrinology and Metabolism shows that breast cancer rates were actually found to decrease significantly with estrogen alone. Moreover, the article goes on to say that even though there isn’t a significant increase with E+P used together versus estrogen alone, for illustrative purposes, any increased risk of breast cancer associated with E+P originally publicized with the WHI trial is less than the risk conferred by obesity, being a flight attendant, and many other common exposures.
Another noteworthy difference which can play a role in breast cancer risk is the use of synthetic progestins versus bioidentical progesterone. Synthetic progestins, which were used in the WHI, are hormones which are synthetically produced, and thus different in structure from bioidentical progesterone. Bioidentical progesterone, while produced from a plant source, is structurally and chemically identical to the progesterone produced by the ovaries. Synthetic progestins mimic some effects of the natural hormone, but react differently with progesterone receptors within the body and are felt to be responsible for the increase in breast cancer seen in WHI. On the other hand, bioidentical progesterone does not increase, and may actually reduce the risk of breast cancer.
For many women, HRT is a powerful means of regaining quality of
life and maintaining optimal wellness through the postmenopausal
years. In fact, avoiding estrogen therapy can actually have
serious implications. One article published in the American
Journal of Public Health indicates that as many as 91,610
postmenopausal women died prematurely because of the avoidance of
hormone therapy. Estrogen therapy, especially when used in younger
postmenopausal women (aged 50-59), is linked to a decisive
reduction in all-cause mortality.
Yet the use of HRT in this group continues to fall. If the
potential for reducing breast cancer risk isn’t compelling enough
to take another look at hormone therapy, consider how it could
also combat colon cancer, below.
Can HRT Help Prevent Cardiovascular Disease in Women?
Cardiovascular disease is responsible for 1 in every 4 deaths in the U.S. It’s the leading cause of death in both men and women, and leads to more than 600,000 deaths across the country annually (CDC). It’s therefore critical that as the risk for cardiovascular disease increases with age, individuals find ways to optimize heart health.
HRT may not be prescribed for women primarily as a means for improving cardiovascular health, but this is indeed a powerful byproduct of the treatment. According to research published in the BMJ, women receiving HRT early after experiencing menopause had a significantly reduced rate of heart failure, myocardial infarction, and mortality overall. At the start of treatment, women on average were aged 50 and had been postmenopausal for seven months. Roughly half as many women using HRT experienced cardiovascular events compared to those in the control group. Additionally, these results did not correlate with an increased risk in any cancer [BMJ 2012].
Moreover, evidence shows that there is a clear benefit in using estrogen alone, with coronary calcium scores significantly reduced. This measures the buildup of calcium and other substances which can narrow or close the arteries, leading to cardiovascular issues. In particular, women under 60 who receive hormone therapy have a statistically significant reduction in coronary disease (Lobo 2013).
Women who were given hormone therapy during early menopause also
experienced reduced atherosclerosis progression (buildup of fats
and cholesterol in the artery walls) (Sriprasert 2019).
These aren’t the only positive outcomes of HRT, however. Hormone therapy has been commonly used as an osteoporosis preventative, which brings us to our next segment.
Testosterone Replacement Therapy (TRT) for Men
Testosterone is a male steroid hormone that does a lot more for men
than just promote a healthy sex drive. The hormone affects several
other factors in your health, including body fat, muscle mass, bone
density, red blood cell count, and mood.
In a multicenter, randomized, double-blind, placebo-controlled (NEJM 2023), 5246 men 45 to 80 years of age who had preexisting or a high
risk of cardiovascular disease and who reported symptoms of
hypogonadism and had two fasting testosterone levels of less than
300 ng per deciliter were enrolled. The study concluded that
testosterone-replacement therapy was non inferior to placebo with
respect to the incidence of major adverse cardiac events.
Normal testosterone levels are between 300 and 1,000 ng/dL. If a blood test shows that your levels are far below the norm,
your doctor may suggest testosterone injections. These are a form
treatment called testosterone replacement therapy (TRT).
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
Testosterone injections are most often given by your doctor. The injection site is typically in the gluteal muscles in the buttocks.
TRT is an acronym for testosterone replacement therapy, sometimes called androgen replacement therapy. It’s primarily used to treat low testosterone (T) levels, which can occur with age or as a result of a medical condition.
But it’s becoming increasingly popular for non-medical uses, including:
- enhancing sexual performance
- achieving higher energy levels
- building muscle mass for bodybuilding
This is all part of a completely natural process that starts in your late 20s or early 30s.
This gradual decrease in Testosterone often doesn’t cause any noticeable symptoms. But a significant drop in T levels may cause:
- low sex drive
- fewer spontaneous erections
- erectile dysfunction
- lowered sperm count or volume
- trouble sleeping
- unusual loss of muscle and bone density
- unexplained weight gain
Dehydroepiandrosterone (DHEA) is a steroid hormone that plays a major
role in healthy immune system functioning (Buford 2008; Weksler 1993).
DHEA levels decline markedly with age. By age 80, DHEA levels fall to
10‒20% of their peak values (Kroll 2015; UMMC 2014).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
DHEA plays a critical role by serving as a counterweight to cortisol. Cortisol is an adrenal hormone with immunosuppressive properties, while DHEA may have direct immunostimulating properties: in a laboratory study of white blood cells from donors who were at least 65 years old, DHEA treatment reversed the age-related reduction of specific receptors on immune cells and increased immune cell responsiveness (Corsini 2005). Although DHEA levels decline dramatically with age, cortisol levels remain relatively constant, leading to an imbalance of these two hormones that is believed to contribute to immune senescence (Buford 2008; Buoso 2011).
Cautionary Note: Don't use DHEA with testosterone. Combining DHEA and
testosterone might cause symptoms such as low sperm count and enlarged
breasts in men (gynecomastia) and the development of typically male
characteristics in women.
Conclusion and Key Takeaways
It's important to remember that supplements are not a replacement for a healthy diet and lifestyle, engaging in regular exercise, and reducing stress. It's always best to talk to your doctor before starting any new supplement program.After all, aging is a complex process caused by various different mechanisms, such as epigenetic dysregulation, mitochondrial dysfunction, and accumulation of proteins.
If you have an anti-aging supplement that only focuses on a single dimension such as “improving mitochondrial health”, you are not addressing other important aging mechanisms, like epigenetic dysregulation or accumulation of proteins.
Therefore, this supplement, even if it could improve mitochondrial health, will have little impact on extending lifespan given it only tackles one facet of the aging process.
As such, it’s very important for a good anti-aging supplement stack or combination to contain substances that act on different aging mechanisms in a synergistic way.
For example, alpha-ketoglutarate (AKG) can maintain the epigenome and improve mitochondrial health. AKG can work together with other substances that improve mitochondrial health, like fisetin and malate, or that improve the epigenome, like NMN and glycine.
But addressing the aging epigenome and mitochondria is not enough. You also need to tackle many other aging mechanisms, like protein accumulation and DNA damage.
So the ideal anti-aging supplement contains not just one or two substances that focus on one aging mechanism (like mitochondrial health or the NAD+ metabolism), but contains many substances that act on many aging pathways, and in a synergistic way.
This article is part of the Anti Aging series.
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