As you look through the endless lists of anti-aging supplements and skincare products, it's easy to get overwhelmed. A cream that can erase your fine lines and reduce your wrinkles does sound tempting. Well, until the moment your wallet is empty, but your skin looks and feels the same as before. But don't let that discourage you. The trick is to choose scientifically proven anti-aging supplements. Vitamin A, collagen, and selenium – these are just a few examples of supplements that have proven to be effective. If you're curious to learn about the myth vs. reality on anti-aging vitamins, we have gathered everything you need to know about the best supplements on the market.
Scientifically proven anti aging supplements - a complete list
When hsCRP levels remain high for extended periods, it's a red flag for chronic inflammation, which is closely linked to metabolic disorders and cardiovascular disease. Thankfully, there is a solution (in fact, a yummy one). Curcumin, a powerful polyphenol found in turmeric, can work wonders on your body. When used correctly, it can function as a anti-inflammatory agent.
According to studies, supplementing with up to one gram of curcumin per day can lower oxidative stress and reduce inflammatory molecules (like hsCRP). That's why it is especially beneficial for people who struggle with metabolic syndrome, obesity, or diabetes.
Green tea extract
Drinking green tea isn't just good for your taste buds. It might be the key to longevity! The reason why green tea is considered among the best anti-aging supplements is that it can help with inflammation, nerve damage, and oxidative stress. Catechins, which can be found in green tea, are impressive antioxidants, which in many ways, support healthy aging.
The only downside – consuming enough green tea to reap the benefits can be quite challenging. One cup won't do the trick. According to science, three cups of the tea provided a 20% risk of cognitive decline for adults. Drinking more (five cups a day) can significantly reduce risks for all kinds of mortality.
The best option to enjoy the magic of green tea is to use green tea extract supplements. Studies have shown them to be especially valuable for women in postmenopause and with a borderline high body mass index. But be careful – too much of green extract can upset your stomach.
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Imagine if you could age gracefully just by consuming some of your favorite foods and drinks like wine, nuts, and black tea. Turns out, it is possible – with the help of quercetin, a flavonoid with promising anti-inflammatory effects.
But the real excitement lies in its potential to impact risk factors for heart disease, such as high blood pressure and cholesterol. Studies have shown mixed results, leaving scientists to continue investigating the optimal supplement dose and duration. Despite this, quercetin-rich foods like onions, broccoli, apples, and blueberries are a great way to incorporate this potential health booster into your diet.
While more research must be done to fully understand the positive effects of quercetin, there's certainly no harm in treating yourself to some broccoli and blueberries.
A flavonoid found in various fruits and vegetables, including strawberries, apples, grapes, and onions, Fisetin is the most potent senolytic compound. Senolytics promote anti-aging, and Fisetin, a plant extract, is an excellent source of it.
Fisetin can slow degenerative aging processes for decades with its own set of unique biological properties. It even helps protect against cancer, Type II diabetes, and obesity and in human research to improve outcomes in stroke victims. By helping prevent malignant changes in cells, Fisetin clears away dysfunctional senescent cells and allows healthy cells to thrive.
NAD+, NR, NMN
If you're looking for scientifically proven anti-aging supplements, you should introduce yourself to nicotinamide adenine dinucleotide (NAD+). Simply put, it's a molecule that plays a major role in many processes in your body. From DNA repair to energy production – it's a 'must' for your body to function in a good way.
Unfortunately, as we get older, our NAD+ levels naturally drop. When that happens, our bodies have to get into a fight with age-related diseases. But there is a light at the end of the tunnel, after all. To increase NAD+ levels, you can use nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR), which have been developed specifically for this goal.
Using these supplements is still relatively new, that's why there's more research to be done to fully understand their efficiency. However, the results seem promising. In one clinical trial, using two grams of NR per day for 12 weeks upped NAD+ levels.
Resveratrol is a polyphenol in grapes, berries, and peanuts and is known as the "red wine" chemical. Sirtuins are proteins that keep cells healthy, and the Sirt1 (sirtuin1) gene governs cellular longevity. Resveratrol activates these specific genes called sirtuins, which have increased the lifespan of fruit flies and yeasts in scientific studies.
With its beneficial effects of calorie restriction, resveratrol helps ward off diabetes and heart disease conditions by promoting extended cell life. Most resveratrol supplements come from polygonum cuspidatum, a giant knotweed grown mainly in China and Japan, so the recommended dose for consumption lies between 100 mg and 1 gram per day.
As the years go by, your skin gradually loses its elasticity, resulting in pesky wrinkles that are a tell-tale sign of aging. Blame it on the decreasing production of collagen, the protein that helps maintain the structure of your skin. Fortunately, recent studies have shown that taking collagen supplements might be an excellent solution.
In fact, women who took a collagen supplement for 12 weeks experienced significant improvements in their skin's hydration, roughness, and elasticity. Other studies have also indicated that collagen supplements can reduce wrinkles, increase skin hydration, and promote nail growth.
But before you rush to the supplement aisle, keep in mind that some studies have been funded by collagen product manufacturers, so it's important to do your research and choose a supplement that's right for you. Whether you prefer powders or capsules, there are plenty of collagen options available to help you look and feel your best.
A powerful moisturizer, Hyaluronic acid is known to keep your skin glowing and hydrated. In our youth, our skin retains water and balances the moisture. As we age, we tend to lose this ability. This results in a visible loss of firmness, pliability, and a diminished appearance of plumpness and suppleness.
Hyaluronic acid has powerful anti-aging properties too. It is used as a natural alternative to synthetic fillers. Hyaluronic acid's moisture-binding characteristic is significant for skin aging. A natural ingredient produced by the body and is found everywhere in the body, it is also an enormously effective antioxidant by managing the free radicals in the skin cells, protecting them from damage.
Looking for the truth behind anti-aging supplements? One of the best options on the market is crocin - a carotenoid pigment that packs a punch regarding health benefits. It's no wonder that saffron, which contains crocin, is both popular and pricey in Indian and Spanish cuisine.
But crocin's powers extend far beyond just flavor. Scientific research has shown that it can provide various health benefits, such as anticancer, anti-inflammatory, anti-anxiety, antidepressant, and antidiabetes effects. Not only that but it has also been found to protect against cognitive decline that comes with age.
Studies have shown that crocin can act as a shield against age-related nerve damage by battling against harmful compounds that contribute to aging. In addition, it can also protect human skin cells from aging by reducing inflammation and safeguarding against cellular damage caused by UV light.
Considering the expense of saffron, it might be more practical to invest in concentrated saffron supplements.
Next on our list of scientifically proven anti-aging supplements is selenium. The mineral offers many benefits. By including it in your daily life, you'll protect yourself from cancers (including skin cancer). It's also known to help with slowing down the aging process. With selenium, your tissue elasticity will be better preserved and, therefore – look healthier.
So what can you eat to get the worthy mineral in your body? Make sure to have plenty of seafood, whole grain cereals, eggs, and garlic. There's some research that states that selenium can also be beneficial when taken orally or applied on the skin. This is typically done using L-selenomethionine, which can help with UV protection.
Most of the studies on selenium were done on animals, so more work is required to understand how it affects humans.
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Another impressive anti-aging supplement is spermidine. While it's not a panacea, it provides undeniable health benefits. From improved hair health to better fertility – already now science shows that spermidine supplements are amazing, especially for longevity.
With age, our natural spermidine levels decline. A solution is to consume foods high in spermidine (like mushrooms, broccoli, cauliflower, cereals, and cheese) or use supplements (ours are packed with zinc and Vitamin B!).
In a world full of confusing health advice, it's good to know there are some simple, science-backed answers. One of them is taking proven anti-aging vitamins. These are vitamins that research shows can help us stay young and healthy.
If you'd go through your beauty cabinet, chances are, you'd stumble upon at least one product that contains retinol. Over the past few years, it has been nicknamed the superhero of skincare. That doesn't come as a surprise – the amazing ingredient can make your skin feel softer, smoother, and positively glowing.
Also known as vitamin A, retinol really does work like magic. Unfortunately, our bodies can't produce the nutrient naturally. The only solution is to take supplements. Thanks to its many benefits, it's worth it! Vitamin A doesn't just boost your collagen production, it can also help with wrinkle reduction. Not to mention – vitamin A can also improve your vision, immune system and provide well-deserved support for your heart.
Most people already know that vitamin C has a major role in keeping us healthy and strong. But did you know it's also a powerful antioxidant that can improve longevity? That's right. The most important function of vitamin C is to protect cells from oxidative damage, but it's also proven to be useful in inflammation regulation and other body processes.
The vitamin has also gained traction as a valuable asset for skin health. By implementing it in your everyday life, you could reap many benefits. Improved skin hydration, protection against wrinkle development, and better collagen production – these are just a few examples.
Another supplement that should be on your radar? Vitamin D. You may know it as the sunshine vitamin since it is produced from exposure to the sun. Lately, however, vitamin D has been emphasized as a powerful anti-aging vitamin. According to research, it can provide longevity and reduce the risks of experiencing diseases related to aging.
One of the ways how vitamin D can help you stay younger for a longer time is by providing protection against UV light. More impressively, a 2016 study discovered that the vitamin could increase the median lifespan by 33%.
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Similar to Vitamin D & K, Vitamin E is a fat-soluble vitamin. Vitamin E is another critical antioxidant because it protects cell membranes and prevents damage to enzymes associated with them. Vitamin E functions by protecting against collagen crosslinking and stops the oxidation of lipids linked to both aging and the skin hence promoting anti-aging. It is essential to treat wrinkles, dark spots, and skin elasticity. However, given that Vitamin E can reach toxic levels in the body if unchecked, these fat-soluble vitamins need to be closely monitored. Vegetable oils such as sunflower oil, grains, oats, nuts, and dairy products are some natural sources of vitamin E.
End notes – the truth about anti-aging supplements
Aging is an inevitable and beautiful part of our lives. Still, there's nothing wrong with wanting to hold onto our youthfulness for a longer time. Here's where proven anti-aging vitamins, paired with a balanced diet, regular exercise, and quality sleep, can make a real difference. By adding these vitamins to your daily routine, you're taking a proactive step towards slowing down the aging process and enhancing your overall health.
The truth behind anti-aging supplements is simple. They do work – but only if you choose products that are backed by science.
For more tips and hacks on longevity backed by science, check out our blog. Together, we can embrace aging while making the most of the health and vitality that proven anti-aging vitamins offer.