10 Common dietary antiaging supplements you should know about

Aging is an inevitable journey we all embark upon, marked by the passage of time and the wisdom of experience.

While we cannot turn back the clock, the quest for graceful and vibrant aging has fueled an ever-growing interest in anti-aging solutions.

At the forefront of this pursuit are anti-aging supplements, a fascinating realm where science meets wellness.

In this comprehensive exploration, we will unveil the top 10 anti-aging supplements that have garnered recognition for their potential to turn back the clock, offering you insights, dosages, and expert guidance to embark on your own journey toward a more youthful, vibrant you.

So, let us embark on this enlightening voyage together, as we unlock the secrets of youthful aging with the 10 best anti-aging supplements.

What are the best anti-aging supplements?

Basically, aging is referred to as a biological phenomenon that happens because of various factors [1], including genetics, ionising radiation, chemicals, chronic sun exposure, hormones, metabolic processes and consumed toxins in your body.

All of these factors work together, resulting in physiological and anatomical alterations in your skin layers and skin appearance.

Sagging of skin is one example that happens because of the loss of skin elasticity when you age. Slow wound healing is also linked to aging. 

These supplements offer a potential key to aging gracefully, promoting vitality and well-being as the years pass.

In this concise exploration, we will uncover the top anti-aging supplements recognized for their ability to combat the signs of aging.

senolytics help reverse aging and extend longevity
Photograph: Ground Picture/Shutterstock

Whether you’re seeking improved skin health, enhanced cognitive function, or increased joint mobility, these supplements may hold the answers to your quest for lasting youthfulness.

To further help you choose, let’s identify the 10 best anti-aging supplements.

1. Vitamin C

You may know vitamin C as ascorbic acid that can boost your immunity. Well, you are not wrong, but its function doesn’t just stop there.

It actually helps in making you look younger with its ability to enhance your skin’s texture and appearance. It triggers the production of collagen in your body, which helps in reducing fine lines.

Plus, vitamin C is a potent antioxidant that can neutralise free radical damage to prevent abnormal pigmentation from producing more. 

Moreover, vitamin C is known to have a skin-brightening effect which you would like to consider if you prefer to have a lighter skin complexion.

A research study suggests that high doses of vitamin C can treat skin discolouration when given intravenously.

The researchers also discovered a link between consuming vitamin C, with omega-6 fatty acids and less saturated fats, and lesser wrinkles on the skin [2]. 

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2. Omega-3 fatty acids

Omega-3 fatty acids are composed of three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are particularly vital for health and aging, with DHA playing a crucial role in brain function.

DHA, in particular, is abundant in the brain and is essential for cognitive function. Omega-3 fatty acids have been linked to improved memory, reduced cognitive decline, and a lower risk of neurodegenerative diseases such as Alzheimer’s [3].

Omega-3s support cardiovascular health by reducing inflammation, lowering triglycerides, and improving cholesterol profiles. A healthy heart is essential for aging well and preventing age-related cardiovascular issues.

Embracing a diet rich in omega-3s, along with considering supplementation where needed, can be a valuable component of your strategy for aging gracefully.  

3. Curcumin

Curcumin is also one of the best anti-aging supplements you would like to consider. It refers to an active substance found in a turmeric plant that can effectively keep the skin intact and protect your body from developing cancer.

Curcumin’s antioxidant and anti-inflammatory properties can help make your skin healthy and youthful

Consequently, this turmeric substance has been found to activate particular proteins that impede cellular senescence–which refers to a process in which cells age and completely stop dividing, but they never die and stay inside your body.

Significantly, curcumin helps delay aging and reduce the risk of age-related diseases. It is advisable to add turmeric to your diet as it also offers more health benefits [4]. 

4. Collagen

As briefly mentioned earlier, collagen is essential in your skin; hence, taking collagen supplements is another best way to reverse aging.

It is a structural protein that completes the connective tissues, bones, cartilage, tendons and skin. Its production decreases over time when you age which is apparent when you start to notice wrinkles, saggy skin and other signs of aging. 

Your body can produce collagen on its own; however, taking collagen supplements can aid in giving and sustaining enough collagen in your body [5], essentially for people who have not produced enough collagen due to their age and other medical factors. 

Collagen has two major forms that you can find in the market, such as powder and capsule–these two can both effectively give you similar benefits of collagen, but just be mindful that each brand offers different collagen and extra formulas in their contents. 

5. Coenzyme Q10 (CoQ10)

CoQ10 plays a vital role in the electron transport chain, a process within the mitochondria that generates adenosine triphosphate (ATP), the primary energy currency of our cells.

ATP fuels various cellular functions, including muscle contraction, cellular repair, and the synthesis of essential molecules.

As we age, our cells may become less efficient at producing energy, leading to fatigue and reduced vitality. CoQ10 supplementation can enhance cellular energy production, potentially combating age-related fatigue and promoting overall vitality.

CoQ10 is a potent antioxidant that helps neutralize harmful free radicals in the body [6]. Free radicals can accelerate the aging process by damaging cells and DNA. CoQ10’s antioxidant properties may mitigate this damage, supporting healthier aging.

By bolstering cellular energy production, countering oxidative stress, and supporting heart health, CoQ10 contributes to a more vibrant and resilient aging experience.

coenzyme q10
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6. Resveratrol 

Resveratrol is known for its antioxidant and anti-inflammatory properties [7]. It functions as a protective mechanism in plants, defending them against environmental stressors.

When humans consume resveratrol, it may confer similar protective effects. Resveratrol is a potent antioxidant that combats free radicals, unstable molecules that can damage cells and accelerate aging. By neutralizing these harmful molecules, resveratrol may help reduce oxidative stress in the body.

Resveratrol has been linked to improved heart health by promoting healthy blood vessels, reducing inflammation, and potentially lowering blood pressure. A healthy cardiovascular system is crucial for long-term vitality.

Its antioxidant properties, potential cardiovascular benefits, and links to longevity make it a noteworthy addition to the arsenal of anti-aging supplements. 

7. EGCG

Epigallocatechin gallate (EGCG) refers to a polyphenol compound that is primarily rich in green tea. EGCG offers a wide range of health benefits, especially to older people’s health, like decreased cancer risk and heart issues.

Moreover, EGCG is considered to be one of the most effective anti-aging supplements in the market. It has a history and a proven track record in preventing age-related diseases.

Also, EGCG enables autophagy–a process of degrading damaged cellular materials. Drinking green tea can give you EGCG, but if you don’t feel like skipping your coffee for this, you can take its dietary supplements [8].

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8. Vitamin A

Vitamin A is one of the effective vitamins to reverse aging. It is a must-have nutrient to add to your diet if you want to be more youthful-looking and fight the signs of aging [9].

It is also known as retinol, which can improve your body’s collagen production, especially in older adults—this vitamin aids in boosting the function of your immune system and eyes.

Essentially, eggs, spinach, carrots, tomatoes and salmon are rich sources of vitamin A. Taking vitamin A supplements is also recommended. 

9. Fisetin

Here’s another great antioxidant in reversing aging. Fisetin refers to a plant chemical with antioxidant compounds.

Similar to any other antioxidants, fisetin can help protect your cells from free radicals–generally caused by oxidative stress from many factors [10], including your unhealthy diet, harmful environment and poor sleeping routine. 

When you have too many free radicals, they can impair your cellular function, which can result in cellular damage and speed up the effects of aging.

Hence, taking dietary fisetin supplements can help banish free radicals and maintain your youthful look. 

10. Crocin

This one is the yellow carotenoid pigment that can be found in saffron–referring to a spice that is mainly used in Indian and Spanish cuisines.

It is known that crocin provides a wide range of health benefits like it can serve as an anti-cancer, anti-inflammatory, anti-anxiety, antidepressant and anti-diabetes substance.

Most importantly, crocin helps in protecting your mental health against cognitive decline that is linked to aging. 

Studies explained that crocin could inhibit the production of advanced glycation end products (AGEs) and reactive oxygen species (ROS)–two compounds that can cause aging.

Thus, crocin can aid in preventing age-related nerve damage when tested in animals [11]. Moreover, crocin is scientifically proven to prevent aging in human skin cells by decreasing inflammation and shielding the body against cellular damage caused by UV light [12]. 

Proper intake of anti-aging supplements is the key to minimising the signs of aging internally and externally. You must also find the perfect substance that can effectively work for you, as all our bodies respond differently.

Conclusion

In our quest to defy the sands of time and embrace a more youthful, vibrant life, we’ve delved into the world of anti-aging supplements.

From vitamin C to crocin, these remarkable nutrients offer a promising avenue to support our well-being as we gracefully age.

Remember, the journey toward ageless vitality begins with a single step. Take that step today, and let these anti-aging supplements be your companions on the path to a brighter, healthier, and more youthful tomorrow.

FAQs

What are the best anti-aging supplements?

The best anti-aging supplements include Coenzyme Q10 (CoQ10), resveratrol, omega-3 fatty acids, vitamin D, collagen, and more, depending on individual health goals and needs.

What supplements make you look younger?

Supplements like collagen, resveratrol, and omega-3 fatty acids may contribute to a more youthful appearance by supporting skin health, reducing inflammation, and promoting overall well-being.

Do any anti-aging supplements work?

Some anti-aging supplements have shown promise in scientific studies, but their effectiveness can vary among individuals. It’s essential to choose high-quality supplements and consult with a healthcare professional.

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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7403684/ 
[2] https://pubmed.ncbi.nlm.nih.gov/17921406/ 
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537710/ 
[4] https://www.womansday.com/health-fitness/wellness/a23829699/best-anti-aging-supplements/ 
[5] https://www.webmd.com/diet/collagen-health-benefits 
[6] https://www.mountsinai.org/health-library/supplement/coenzyme-q10 
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796143/ 
[8] https://seasonsretirement.com/best-anti-aging-supplements/ 
[9] https://www.mountsinai.org/health-library/supplement/vitamin-a-retinol 
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689181/ 
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7840270/ 
[12] https://pubmed.ncbi.nlm.nih.gov/29893408/

Photograph: Ground Picture/Shutterstock
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