20 Best Anti Aging Supplements 2023: Scientifically Proven
This practical guide on anti aging supplements has more than 150 references
and supporting studies that represent the best of science-backed strategies
for nutritional interventions in longevity and anti-aging.
NAD, stem cells, nitric oxide, CoQ10, glutathione, 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.
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, glycine and taurine decline as we age. Vitamin and mineral deficiencies are also common in older individuals.
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.
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supplements relies on outdated scientific foundations, lacks robust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.
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
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).
Glycine
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.
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 1000mg to 1500mg 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."
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)
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."
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.
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
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.
*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 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.
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.
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.
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.
All these places have the same thing in common. What is it?
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).
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.
A meta-analysis (Lancet 2022) of 35 published
studies that tracked heart attacks and heart
disease in men taking testosterone found no
association between testosterone and heart
attacks and in fact in most studies, men on
testosterone had fewer heart attacks.
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:
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:
Your body can transform DHEA
(Dehydroepiandrosterone) into testosterone.
Taking a DHEA may increase your testosterone
levels. A 2013 study found that taking 50
milligrams (mg) of DHEA per day raised the free
testosterone levels of middle-aged adults
undergoing high-intensity interval training.
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.
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.
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).
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.
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).
- Best Anti Aging Supplements
- B Vitamins, Nicotinamide mononucleotide (NMN) and NAD Boosting Supplement
- Omega-3 fatty acids
- Resveratrol and Pterostilbene (blueberries)
- Quercetin and Fisetin
- Vitamin D3 and K2
- Curcumin (Turmeric)
- Glycine, NAC and Taurine
- EGCG (Green Tea)
- Vitamin C and Alpha-KetoGlutarate (AKG)
- CoQ10
- Molecular Hydrogen
- Zinc
- Glucosamine
- Magnesium Malate
- L-Citrulline and L-Arginine (Nitric Oxide Boosters)
- Lutein and Zeaxanthin
- Collagen
- Diet, Exercise, Lifestyle, Hormone Replacement and Stem Cells
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| 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.
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| 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 science-backed anti-aging supplements 2023
1. 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
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
2. Omega-3 fatty acids
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).
3. 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.
Related: Best NMN and Resveratrol Supplements
4. Quercetin and 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 is far better in destroying senescent cells
(red bar) than other substances, such as quercetin
or curcumin or EGCG. Source image: Fisetin is a
senotherapeutic that extends health and lifespan.
EBioMedicine, 2018
“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):
Fisetin extends lifespan (red graph) versus control
group (black graph) in mice. Source image: Fisetin
is a senotherapeutic that extends health and
lifespan. EBioMedicine, 2018
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.
5. 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.
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.
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).
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.
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.
6. Glycine, Taurine and NAC
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).
Taurine
This semi-essential amino acid is our latest
addition and update to our list of 'Best 10 Anti
Aging Supplements 2023'. 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:
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:
- 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
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
- Nutrient sensing
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 1000mg to 1500mg 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 Supplement
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."
7. 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.
8. Molecular Hydrogen
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:
9. 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.
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. 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).
12. 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.
13. 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.
14. 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).
15 -16. 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 NO. 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
17 - 18. 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].
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.
Lutein works hand in hand with another antioxidant [called] zeaxanthin. Both of those [nutrients] are usually found together [in the same supplement].
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.
19. 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 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 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.
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 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.
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.
20. Glucosamine
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.
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, Exercise, Lifestyle, Hormone Replacement and Stem Cells
Of course, you should not only rely on supplements
to live longer and healthier. 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
Reversal of epigenetic age using a diet and lifestyle intervention (Dr Kara Fitzgerald protocol)
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.
Healthy Lifestyle study
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.Mediterranean Diet
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).
Exercise
Researchers have 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).
Related: Muscle Mass - The Key to Longevity
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).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.
“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, told Healthline.
“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)
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.
Intermittent fasting and time restricted eating
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."
Cruciferous veggies and leafy greens
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 (source). 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.
Sleep
This is one of the most under-rated anti-aging strategy. 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).
Stress Management
A June 2022 study supports what immunologists have long suspected: A key stressor to our immune system as we age may be stress itself.“Our study suggests that social stress may accelerate immune aging,” he said.
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.
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.
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 September 2023, 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.
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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