The Best Anti-Aging Supplements
Aging, which can be defined as the “time-related deterioration of the physiological functions necessary for survival and fertility,” is a process that most people would like to slow – I certainly do.
Through decades of research, scientists have identified many substances that have anti-aging properties, many of which can be taken as supplements by those looking for natural ways to decelerate the aging process and prevent age-related disease.
Here are 12 supplements with anti-aging properties:
Curcumin — the main active compound in turmeric — has been shown to possess powerful anti-aging properties attributed to its potent antioxidant potential. 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. This may be why turmeric intake has been associated with a reduced risk of age-related mental decline in humans.
Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, with research supporting its use to reduce the risk of certain cancers, as well as other health conditions like heart disease.
Among EGCG’s diverse array of potential health-promoting properties is its ability to promote longevity and protect against age-related disease development by restoring mitochondrial function in cells and acting on pathways involved in aging. It also induces autophagy, the process by which your body removes damaged cellular material.
Green tea intake has been associated with a reduced risk of all-cause mortality, diabetes, stroke, and heart disease-related death. Plus, animal studies have shown that it can protect against skin aging and wrinkles caused by ultraviolet (UV) light.
Collagen is promoted as a fountain of youth for its potential to reduce the appearance of skin aging. It’s an integral component of your skin that helps maintain skin structure. As you age, collagen production slows, leading to collagen loss in the skin that accelerates signs of aging like wrinkles.
Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin. For example, a 2019 study in 72 women demonstrated that taking a supplement that contained 2.5 grams of collagen — along with several other ingredients, including biotin — per day for 12 weeks significantly improved skin hydration, roughness, and elasticity. Another study in 114 women found that treatment with 2.5 grams of collagen peptides for eight weeks significantly reduced eye wrinkles and increased collagen levels in the skin.
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays an essential role in energy production and protects against cellular damage. Research suggests that levels of CoQ10 decline as you age, and supplementing with it have been shown to improve certain aspects of health in older individuals.
For example, a study in 443 older adults demonstrated that supplementing with CoQ10 and selenium over four years improved their overall quality of life, reduced hospital visits, and slowed physical and mental performance deterioration. CoQ10 supplements help reduce oxidative stress, a condition characterized by an accumulation of free radicals and other reactive molecules that accelerates the aging process and the onset of age-related disease.
L-theanine is an amino acid concentrated in certain teas, including green tea. It may help protect against mental decline and has been shown to extend the lifespan of roundworms by around 5%.
This medicinal plant has potent anti-inflammatory and anti-aging properties. One study in fruit flies demonstrated that treatment with Rhodiola Rosea powder led to a 17% increase in their lifespan, on average.
Garlic has potent anti-inflammatory and antioxidant properties. Test-tube and rodent studies have shown that supplementing with this bulb may prevent UV-light-induced skin aging and wrinkles.
Resveratrol is a polyphenol in grapes, berries, peanuts, and red wine that may promote longevity by activating specific genes called sirtuins. It has been shown to increase the lifespan of fruit flies, yeasts, and nematodes.
Less common but also impressive for their anti-aging potential are the following supplements:
- Nicotinamide riboside and nicotinamide mononucleotide