As we age it becomes increasingly important to take care of our nutritional needs and ensure we stay in good health. A balanced diet that is rich in vegetables, fruits, and quality protein is most important — but supplements are a great aid that provide a way to bridge any gaps in your nutrition. If you’re interested in boosting your energy or taking steps to make your hair, skin, and nails strong and healthy, Tatyana Franklin, a professional pharmacist, founder and Owner of Skin Rx-Pert LLC, suggests four supplements that are the secret to aging well.
Curcumin
Due to its strong antioxidant activities, curcumin, the primary active ingredient in turmeric, has been demonstrated to have great cellular protective qualities, according to Franklin.
“As soon as cells stop dividing, a process known as cellular senescence takes place,” Franklin explains. “Senescent cells build up with age, which is thought to hasten aging and disease development. Curcumin stimulates specific proteins that help slow cellular aging and increase longevity, according to research.”
Other studies on animals also show that curcumin prevents cellular damage, considerably lengthens life, and can delay and treat age-related diseases and symptoms.
EGCG
“Green tea contains a well-known polyphenol component called epigallocatechin gallate (EGCG),” Franklin says. “It has remarkable health advantages, such as a lower incidence of certain malignancies and heart problems. Additionally, this substance might lengthen life, and guard against diseases linked to aging.”
EGCG may function by re-establishing mitochondrial function in cells and influencing aging-related processes, Franklin explains. “It triggers autophagy, a process through which your body eliminates cellular debris that is damaged,” Franklin says. “Consumption of green tea may be linked to reduced ultraviolet (UV)-induced hyperpigmentation and defense against skin aging. Furthermore, according to one review, drinking green tea regularly may prevent brain aging by stimulating nerve cells and lowering stress.”
Collagen
No doubt you’ve heard about the benefits of collagen, which is a protein that helps maintain skin structure. “Collagen production slows down with age, which accelerates the appearance of wrinkles and other aging signs,” Franklin says.
According to some research, taking collagen supplements may help prevent wrinkles and dry skin.
“Taking a supplement containing 2.5 grams of collagen per day, along with a number of other components, such as biotin, for a 12-week research in 72 women, for instance, showed that these properties—such as skin moisture, roughness, and elasticity—were greatly improved,” Franklin says. “Other human research suggests that collagen supplements may promote skin hydration, improve nail growth, and increase skin flexibility.”
Although these findings are encouraging, several of these studies have received funding from businesses that produce collagen, which could have an impact on the findings — so take their benefits with a grain of salt and don’t break the bank on collagen supplements.
CoQ10
Your body makes the antioxidant coenzyme Q10 (CoQ10), which is crucial for the creation of energy and guards against cellular harm and decreases with age.
“It has been demonstrated that taking supplements for it helps elderly people’s health in some areas,” Franklin says. “For instance, a four-year trial including 443 senior citizens found that selenium and CoQ10 supplementation enhanced general quality of life, decreased hospital visits, and slowed the decline of physical and mental function.
Reduced oxidative stress, which is caused by an accumulation of free radicals and speeds up aging and the development of age-related diseases, may be how CoQ10 supplements operate.”
Remember: food first — then consider supplements to give you even more health benefits.
