Anti-Aging Vitamins And Supplements

Vitamins and Supplements for Healthy Aging

The body’s needs for nutrients and ability to absorb them change as we age. To counteract this, supplements and vitamins are available to aid the intake of nutrients needed for healthy aging, disease prevention, and overall well-being. These vitamins and supplements boost your mental wellness and have robust clinical evidence for safety and use.

1. Vitamin D

Vitamin D occurs naturally in fish and in small amounts in other foods, including eggs, cheese, beef liver, and fortified grains. It is synthesized in the skin after exposure to sunlight or other ultraviolet light sources.

Vitamin D is fat-soluble, and when replaced without monitoring, it can reach toxic levels. Recommended blood levels range between 30 and 100 ng/ml. Vitamin D deficiency is a blood level <20 ng/ml, and vitamin D insufficiency (a milder form of vitamin D deficiency) is a blood level <30 ng/ml.

Aging affects vitamin D production, with 70-year-olds having only about 25% of the capacity to produce vitamin D compared to a 20-year-old. Vitamin D deficiency, as seen with aging, can increase the risk of falls, broken bones, muscle deterioration, and chronic pain.

A physician should closely monitor vitamin D blood levels if replacement is being considered.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that must be ingested in the diet or via supplements to support healthy aging. They are part of every cell and provide energy for your body and mind. Dietary sources of omega-3 include cold-water fish, nuts, and seeds.

Omega-3 fatty acids have been found to :

• Stabilize cell structures associated with longevity
• Aid cardiac health by lowering blood pressure and heart attack risk
• Decrease pain, joint swelling, and inflammation in rheumatic disease

A healthy diet can positively impact your mental health, and a diet high in omega-3 can contributes to brain health by decreasing the risk of developing dementia, Alzheimer’s disease, or mild cognitive impairment.

3. Coenzyme Q10

CoEnzyme Q10 (CoQ10) is a natural antioxidant for basic cell function. CoQ10 can be found in red meat, seafood, avocados, nuts, seeds, and lentils. Antioxidants like C0Q10 work to neutralize free radicals, which are unstable oxygen molecules that can damage cells and lead to disease development and accelerated aging. CoQ10 is found in the cell and is necessary for energy production to support the body. Studies suggest that CoQ10 increases resistance against infections, enhances immune function, and helps prevent the age-related decline in immune function.

Studies from multiple journals, including the Journal of Prescribing Practice, have illustrated that CoQ10 can be successfully used in the treatment and prevention of:

• Diabetes
• Non-alcoholic fatty liver disease
• Chronic kidney disease
• Heart failure

CoQ10 is not considered an essential nutrient, so requirements have not been established. The estimated daily requirement is 500 mg, though most of this is produced by the body. Optimal production occurs in early adulthood, after which production steadily declines, with the production level at age 65 being approximately 50% of that at age 25.CoQ10 can also be decreased with statins used for high cholesterol.

4. Curcumin

Traditionally, turmeric has been used for various digestive complaints, joint inflammation, and bruises. Curcumin is the most studied element of turmeric because it is considered the most active for anti-aging elements such as decreased inflammation and antioxidation.

Curcumin use can help with certain conditions that become more prevalent as one ages, including:

• Osteoarthritis: Curcumin can help decrease pain and increase joint function
• Diabetes Type 2: Curcumin use results in improved insulin resistance, glycemic control, and reduced total cholesterol and triglycerides
• Cardiovascular disease: Curcumin decreases triglycerides, total cholesterol, low-density lipoprotein cholesterol

The dosage of curcumin varies according to the extract used. Curcumin does interact with the liver and can change how prescribed and over-the-counter medications are metabolized. If you are considering trying curcumin as a supplement, consult your doctor or pharmacist.

5. & 6. Vitamins C and E

Vitamins C and E are considered anti-aging vitamins because of their potent antioxidant qualities. These vitamins help mitigate oxidative stress, which significantly contributes to natural aging.

Plant-based foods are the best sources of antioxidants, such as vitamins C and E. Citrus fruits and green vegetables contain high levels of vitamin C, and nuts, seeds, avocados, and salmon contain vitamin E.

An article in Clinical Interventions in Aging reveals that vitamin C holds numerous anti-aging qualities, including:

• Reduced wrinkling and sagging of the skin that occurs with aging
• Helping to maintain mucous membranes
• Improved immune function
• Protection from age-related eye disease

Vitamin C provides various benefits in daily doses from 500 to 6000 mg and can be obtained through vitamins and diet.

Vitamin E protects low-density lipoprotein-cholesterol (LDL-C) from oxidation and is associated with reduced heart disease and cardiac deaths.

Vitamin E supplementation improves immunity, and a study from the Annals of the New York Academy of Sciences suggests that it can lower the transmission of colds.Recommended vitamin E dosing ranges from 200 IU to 800 IU.

Vitamin C and vitamin E work best together. Simultaneous oral intake of these two anti-aging vitamins has been shown to reduce UV-induced skin inflammation, in contrast to either vitamin alone, which has shown no protective effects.

How to Begin

When looking to start supplements, you should first evaluate your diet to identify any gaps in nutrition. A healthy diet is most beneficial when considering how to include natural anti-aging supplements and vitamins. As you age, it can become more difficult for your body to absorb and produce needed vitamins and nutrients, and supplements can be used with a balanced diet.

Discussing any potential anti-aging supplement or vitamin with your physician or pharmacist is best, as supplements and vitamins can interact with prescribed and over-the-counter medications. They also may require monitoring to avoid toxicity or adverse side effects.

Talk with your doctor if any side effects develop once you start your supplement and vitamin regime.

Supporting Your Body as It Ages

The World Health Organization defines healthy aging as “the process of developing and maintaining the functional ability that enables well-being in older age.” Healthy aging means engaging in the world around you in ways that support your physical, mental, and spiritual health. This means engaging in behaviors that support your body’s ability to heal, avoid disease, and maintain quality of life.

As you age, anti-aging vitamins and supplements can help fill nutritional gaps to keep you living a healthy, happy life for years to come.