Since the beginning of time, people have been searching for new ways to restore youth and slow signs of aging. With the hunt still on for the mythical Fountain of Youth, pills, potions, serums and other anti-aging supplements have started cropping up all over the market promising to turn back time and keep you feeling young. Unfortunately, many come with hefty price tags, and with so many choices out there, it can be difficult to determine which ones are actually worth the investment.
Here’s everything you need to know to help maintain your youthful glow and stay feeling younger for longer by making just a few simple additions to your daily routine with healthy aging foods and supplements.
What Are Healthy-Aging Supplements?
When you think of “anti-aging,” you may initially think of skin products or creams that help fight the visible signs of aging by smoothing the lines on your face and keeping skin supple and smooth. However, the benefits of healthy-aging supplements extend way beyond the surface. They help in ways that may not even be visible to the naked eye.
8 Best Healthy-Aging Supplements
1. Collagen
As the most abundant protein in the body, collagen can be found throughout the body in the bones, muscles, tendons and skin. Not only is it absolutely essential to maintaining overall health, but it’s also vital to preserving youth and slowing down the signs of aging.
According to one study published in the journal Skin Pharmacology and Physiology, helped support skin elasticity and skin moisture in women after just four weeks. What’s more, shows that collagen can help support healthy joints.
2. Vitamin C
Without a doubt, vitamin C is one of the top healthy-aging vitamins available. Doubling as both a powerful antioxidant and essential water-soluble vitamin, vitamin C is associated with a number of powerful effects on health.
First and foremost, vitamin C is necessary for the , a crucial protein involved in the health of your joints, skin and muscles. published in the American Journal of Clinical Nutrition also reported that consuming a higher amount of vitamin C was associated with improvements in the appearance of skin aging. Plus, vitamin C provides critical immune support, which can be especially important as you get older and your immune system starts to slow down.
3. Protein from Bone Broth
Produced by simmering the bones and connective tissues of animals for a period of several days, is jam-packed with collagen and an assortment of trace minerals, earning it a top slot as one of the best healthy aging supplements available.
Thanks to its rich content of collagen, bone broth may help support healthy joints and skin elasticity. It’s also believed to support healthy inflammation which could have .
4. Omega-3 Fatty Acids
Whether you’re getting them from fish, fish oil, krill oil, algal oil or another omega-based supplement, getting your daily dose of omega-3 fatty acids is crucial when it comes to health and aging. Perhaps most well-known for supporting heart health, omega-3 fatty acid supplements actually bring a wide variety of other healthy to the table.
that getting enough omega-3 fatty acids in your diet can support macular health, one of the leading concerns of vision changes in older adults. that a higher intake of omega-3 fatty acids is associated with supporting cognitive health. Additionally, omega-3 fatty acids support healthy joints, bones and sleep, all of which are important factors when it comes to healthy aging.
5. Whey Protein
Although most people use whey protein as a post-workout snack to aid in muscle recovery and growth, it can also be incredibly beneficial as a powerful healthy-aging supplement. This is because as you get older, your muscle tissues start to slowly break down in a process called sarcopenia, which is a natural part of the aging process.
Whey protein is a complete, high-quality source of protein that is easily digestible. It can help support healthy mass in older adults. Not only that, but whey protein can help , and as well.
6. Vitamin E
This fat-soluble vitamin acts as a powerful antioxidant. It helps fight free radicals and protect cells against oxidative damage. Vitamin E can be especially important for eye health, a common concern for older adults.
, combining vitamin E with an assortment of other essential nutrients was effective at supporting age-related macular health. also suggests that getting enough vitamin E could even aid in the support of lens clarity as well.
7. Vitamin A
If you’re wondering what is the best healthy-aging vitamin, there’s no doubt that vitamin A should definitely make the list. In fact, vitamin A is involved in just about , from immune function to vision, reproductive health and beyond.
It’s also key to supporting healthy skin and hair. Why? It aids in the function of the , which help produce oil to keep the hair and scalp moisturized and smooth. When applied topically, vitamin A can also decrease the appearance of fine lines and wrinkles, plus boost collagen production to keep skin glowing and soft. Plus, getting enough vitamin A in your daily routine may also support overall eye health.
8. Coenzyme Q10
Coenzyme Q10, also known as CoQ10, is a compound that is found in food and available in supplements. It helps to produce energy in the cells. Your body also creates CoQ10 naturally, but production tends to slowly decline as you start to get older.
Supplementing with CoQ10 is a simple way to take advantage of the healthy-aging benefits that this compound has to offer. Studies show that topical CoQ10 can provide to the skin and may help sun damage. It can also help and to really optimize your workout.
Risks and Side Effects
Adding a few of the top healthy-aging supplements into your routine can be an easy and effective way to slow the signs of aging and keep your body feeling its best for as long as possible. However, more is not always better when it comes to supplementation. In fact, going overboard can actually come with some pretty detrimental effects on health. Taking too much vitamin A or vitamin E, for example, can cause toxicity, while other supplements like fish oil can cause unpleasant side effects like indigestion, diarrhea and low blood pressure.
For best results, always follow the recommended dosage carefully, and decrease your dose if you experience any adverse side effects or symptoms. Alternatively, you can try adding some anti-aging foods to your diet instead, such as blueberries, salmon, nuts, turmeric or dark chocolate. Not only do these foods deliver the same set of nutrients and health-promoting properties, but they are also found in less concentrated amounts, meaning they’re less likely to cause adverse side effects.
As always, consult with your doctor before starting supplementation, especially if you have any underlying health conditions or currently take any medications to prevent interactions or adverse side effects.
Final Thoughts
- Some of the best healthy-aging supplements include collagen, bone broth, vitamin C, CoQ10, whey protein, vitamin E, omega-3 fatty acids and vitamin A.
- Keep in mind that it’s important to follow the recommended dosage to prevent unwanted side effects and maximize the potential benefits.
- Additionally, be sure to pair healthy-aging supplements with a well-balanced diet and a variety of anti-aging foods to get the most bang for your buck when it comes to your health.
, DC, DNM, CNS, is a doctor of chiropractic, doctor of natural medicine, clinical nutritionist and author with a passion to help people get well using food and nutrition. He operates leading natural health website DrAxe.com and is co-founder of Ancient Nutrition, a health supplement company. He’s also the author of the books Eat Dirt, Essential Oils: Ancient Medicine, Keto Diet, Collagen Diet and Ancient Remedies. Dr. Axe is a member of the Emerson Ecologics Medical Advisory Board.