Anti-Aging supplements help provide the body with more of something that it’s missing. Supplements flood our system with needed nutrients to keep the skin glowing and the body firm. Here are seven anti-aging supplements to take daily and keep aging away!
Daily Anti-Aging Supplements Routine:
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Vitamin C
The active ingredient in citrus fruit, vitamin C has a wide range of benefits when it comes to aging. Normal skin contains high concentrations of vitamin C, which supports important and well-known functions, stimulating collagen production and assisting in antioxidant protection against UV-induced photo damage.
This widely available antioxidant can improve skin’s texture and appearance, as well as reduce the appearance of fine lines. Studies suggest that consuming more vitamin C can result in fewer wrinkles and reduce discolouration of skin.
Before you jump into taking a vitamin C supplement, make sure you up your intake from natural sources including eating more citrus fruit, infusing your water with slices of lemon and lime, and upping your fibrous green up-take including broccoli, which contains 150% of your daily value of vitamin C in 100g.
How to Supplement: as for supplementing, consume up to 1000 mg. There are many forms of vitamin C, choose one that includes bioflavonoids for an extra anti-oxidant boost. You can use powder form, tablet or pill.
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CoQ10
CoQ10 aka Coenzyme Q10, is an antioxidant compound, which is produced by the body to help convert food into useable energy. Supplementing with CoQ10 has some evidence to suggest it may help reduce wrinkles and improve the texture of the skin.
One 12-week study showed that adults taking CoQ10 daily resulted in reduced wrinkles and improvement in skin smoothness. It’s also been shown to be effective for reducing oxidative damage in the tissues and cells brought on by environment, particularly in those that are deficient in CoQ10.
How to Supplement: there is no recommended daily value for CoQ10, studies with CoQ10 have been completed on doses of 50 mg to 150 mg.
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Resveratrol
Resveratrol is the active antioxidant compound in grapes, berries and red wine. Resveratrol has many functions including increasing production of nitric oxide, which can help increase blood flow throughout the body. That’s important to keep nutrients moving and keeping your tissues clear of extra fluids and toxic buildup.
Additionally, resveratrol can help keep your brain functioning optimally, by protecting the brain cells from damage, due to its antioxidant and anti-inflammatory activity. No more zombie brain. Resveratrol has also shown to have positive effects on exercise, protecting the joints by preventing cartilage from breakdown and helping recovery by reducing oxidation brought on by exercise.
How to Supplement: supplement with 250 to 500 mg per day, depending on your need. Higher doses have been associated with greater blood flow. Eating grapes and drinking wine will also help you get in your daily dose! Bonus – no need to slow down on the red wine.
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Collagen Protein
Supplementing with collagen helps bolster collagen production in the body, by promoting the production of other proteins including elastin and fibrillin. Collagen supplementation has been shown to improve the elasticity of the skin, as well as skin hydration. As we age, the skin begins to produce less collagen, leading to dry skin and formation of wrinkles – yuck.
One study published in Skin Pharmacology and Physiology evaluated the effects of collagen peptides on the skin of nearly 70 women, and found that those who consumed between 2.5 and 5 grams of collagen for either four or eight weeks showed a significant improvement in skin elasticity compared to those who took a placebo. Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group.
How to Supplement: Taking protein powder supplement, and keeping your diet high in quality protein will help, but supplementing with as little as 5 g of pure collagen per day will give you the goods to help stimulate production, keeping your skin looking plump, dewy and wrinkle free!
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Glutathionine
Glutathionine is a super antioxidant produced in the cells in the body, and is composed of three amino acids including glycine, cysteine and glutamine. Glutathionine can help protect the body from oxidative stress, and therefore can help protect it from all kinds of diseases brought on by oxidation. Oxidation is the main cause of aging, so any supplements that help to halt this process are essential to anti-aging!
Increasing glutathionine supplementation has also been suggested to reduce pigmentation of the skin, improve skin texture, complexion and tone helping reduce the signs of aging. Additionally, low glutathionine levels have also been shown to result in less fat burning and higher rates of fat storage. Bonus.
There are plenty of foods that can help up your glutathionine levels, including eggs, nuts, fish, chicken and cruciferous vegetables including broccoli, cauliflower and cabbage! Other foods that help boost glutathionine include flaxseed and whey protein.
How to Supplement: In addition to a diet rich in this super antioxidant, include plenty of fresh vegetables and high quality proteins to up glutathionine levels, try supplementing with 250 to 500 mg daily.
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NR (Nicotinamide Riboside)
Essentially NR works to help reduce aging from inside the body. Something you might ignore since it’s not so obvious as wrinkles! Nicotinamide riboside is converted into NAD+ (nicotinamide dinucleotide) a compound inside your cells. NAD+ works as a catalyst for many key biological functions and processes including converting food into useable energy, helping repair damaged DNA, fortifying the cells defense systems and helping regulate your body’s internal biological clock.
NAD+ drops as you age, and low levels have been associated with aging processes such as loss of vision, heart disease and memory loss. Supplementing with NAD+ has been shown to raise levels of NAD+ and promote the activity of certain enzymes that promote healthy aging including the compound sirtuins. These compounds help repair damaged DNA, boost resistance to stress and reduce inflammation.
Other potential benefits of NAD+ help promote healthy metabolism, help reset your body clock and help improve muscle function, strength and endurance.
How to Supplement: studies have shown, taking 1000 to 2000 mg per day is safe for supplementation. An even more effective means is to supplement via IV drip! This can be combined with many other vitamins at the same time including vitamin C and glutathionine.
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Green Tea Extract
Green tea is full of antioxidant compounds called polyphenols, more specifically of these catechins. The most effective polyphenol of these is EGCG, epigallocatechin gallate. This antioxidant has been shown to have various anti-aging effects by protecting against free radical damage.
Green tea catechins has been shown to delay advanced glycation end (AGEs) products, which are a sign of aging related to collagen breakdown, memory loss, diabetes, and osteoarthritis. Green tea catechins have also been shown to help protect the skin against excessive exposure to UV radiation, while also improving skin elasticity.
Green tea catechins have also been shown to help keep other antioxidants active for longer including vitamin C and E.
How to Supplement: drinking green tea is one way to help get the anti-aging benefits of this ancient tea, but supplementing with an extract of the polyphenols is much more potent. Choose an extract that provides at least 90 mg of EGCG extract.
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Until Next Time,
Be Fierce & Rule the World!
Lauren Jacobsen
References:
Proksch E, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: double-blind, placebo-controlled study. Skin Pharmacy Physiol. 2014. 27(1): 47-55.
Ganceviciene R, et al. Skin anti-aging strategies. Dermato Endocrinol. 2012. 4(3): 308-19.
Perricone C, et al. Glutathione: a key player in autoimmunity. Autoimmun Rev. 2009. 8(8): 697-701.
Trammell SA, et al. Nicotinamide ribosome is uniquely and orally bioavailable in mice and humans. Nat Commun. 2016.
