Aging is a natural process; no one is going to stay young forever. But nutritional supplements claim to reverse the signs of aging. Many nutritionist and physicians believe that only an anti-aging diet is not enough to avoid the effects of aging. Even a healthy standard diet does not contain all the micronutrients that an aging body needs. Some of nutrients are also lost during cooking process. According to them, as we age, certain dietary changes must be made in our diet to maintain health and avoid inviting deceases. This is because with age not just our metabolism slows down, but our ability absorb nutrients from the food also decreases. For example, our body is unable to absorb vitamins from food due to changes in the digestive fluids in our stomach. Similarly our skin’s ability to produce vitamin D also decreases. Nutritional supplements promises to add these missing nutrients to your diet and help maintain good health as you grow older.
Here are 5 nutritional supplements that can provide promising result based on evidence. But before taking any supplement you must consult your physician as any supplement can have side effects on certain health condition or can react against the drugs you are taking.
1. Coenzyme Q-10
Coenzyme Q-10, also known as CoQ10 is a supplement that health care professional often prescribe to their patients. It is a nutrient required by the body for basic cell function, for energy production. It acts as an antioxidant in protecting the cell from damage. As we age body’s level of CoQ10 naturally declines and we tend to have less energy and our heart and cardiovascular system becomes vulnerable to disease. Research shows that CoQ10 supplement helps to inhibit blood from clotting and reduce the risk of heart diseases. Since CoQ10 protects cell from oxidative damage, this supplement can promote healthy skin and hair and improve overall health and help you age better. As CoQ10 is a fat-soluble compound, it should be taken with meal that has some fat.
Resveratrol is antioxidant and polyphenol largely found on the skin of grapes and berries. These phytochemicals have been found the fight free radicals and inflammation and protect from deadly diseases. Most physicians prescribe this supplement to their patients to increase longevity. And also prescribe to diabetic patients to increase insulin sensitivity and decrease their glucose level and for maintain good health. Resveratrol also improves cardiovascular health, by reducing the risk of heart disease. Enhancing blood flow it helps to lower blood pressure, protect endothelial lining and improve cognitive health. Studies also suggest that resveratrol can work well for reducing the risk of cancer and neurodegenerative diseases and improve overall health. As an anti-aging supplement the recommended dose of resveratrol is 20mg per day. No side effect has been reported yet.
Carnitine is produced naturally in the kidneys and liver and very important for heath of mitochondria. It is stored in various parts of our body and is used to convert fat into energy and for detoxification. L-carnitine is the bioactive form and is derived from the amino acid L-Lysine. It is an essential nutrient which in normal condition our body produces enough but with age its production declines. The low carnitine level can cause chronic fatigue, low exercise tolerance, muscle pain weakness etc. Research shows that when taken in supplement form amino acid carnitine can improve and even reverse many signs of aging. Taking carnitine supplement can help to extend life by providing increased energy to all the tissues of our body. Carnitine supplement is often prescribed by physician to reduce fatigue, for improving cardiovascular function, lowering blood sugar levels, delaying brain degeneration.
4. Fish Oil
Fish oil is a concentrated source of polyunsaturated omega-3 fats (healthy fats) which have excellent anti-inflammatory effect to fight inflammation that plague the body. It is well certified of keeping the heart healthy. Omega-3 and omega -6 fatty acids are essential to regulate body temperature, blood clotting, blood pressure and immune system. Since body does not produce it, the only way to get them is through diet. Fish oil contains two important essential fatty acids, DHA and EPA which are vital for brain health. They aid in development of brain and cognitive function. The anti-aging benefit of taking fish oil supplement includes, lower high cholesterol level, lowering the risk of heart disease, stroke, and reduce the symptoms of anxiety and depression, lower high blood pressure, relief from joint pain, arthritis and attention deficit hyperactivity disorder. Omega-3 present in fish oil can also help to reduce the risk of age related macular degeneration. It can be a good anti-aging supplement for prolonging life span and stay healthy.
5. Multivitamins And Mineral Supplement
Research suggests that a daily multivitamin can help you lead a healthy and longer life. Vitamins provide our body the much needed antioxidants that protect our body from free radical damage. Multivitamin supplements contain many good vitamins and minerals that have anti-aging benefits. They can help you age gracefully by making up nutritional deficit in your regular diet. Each vitamin has their own distinctive uses. For example B vitamin holds moisture in your skin and helping the body fight free radicals protects it from heart disease risk and Alzheimer’s disease. Vitamin A and C work together to protect skin from sun damage and fight diseases by strengthening your immune system.
Vitamin K plays important role in blood coagulation and fight Alzheimer’s disease, osteoporosis, heart disease and stroke which makes it an essential anti-aging nutrient. Vitamin D is another important vitamin that our body produces when sun hits our skin.it perform wide range of function in our body from promoting proper calcium absorption to preventing osteoporosis by strengthening the bone, it is also needed for cellular growth, reducing inflammation, immune function and neuromuscular function. It deficiency can increase risk of cardiovascular disease, muscle weakness, risk of cancer and cognitive decline. The best way to get all these vitamins and minerals from food sources but mostly we fail to get all the nutrients we need from food. So taking a good multivitamin supplement prescribed by your doctor can help you stay healthy and protected.
One of the best ways to get anti-aging nutrients by eating enough fruits, vegetables, nuts, seeds, fish and poultry etc. but as you age it is not always possible to get all the nutrients you need each day from food. The above mentioned supplement takes these supplements to stay healthy, avoid diseases and age gracefully.