The Best Anti-Aging Supplements For All Age Groups
Anti-Aging Is Less About Wrinkles & More About Longevity
Aging affects every part of your body—how you look, feel, and function. It affects your hair, face, and body in more ways than you probably realize. One of the key ways you can turn back the clock and preserve your youth is to do it from the inside out.
Supplements are a great place to start on your anti-aging journey. Some of the herbs that do this are such as turmeric (aka curcumin) as well as anti-aging supplements like CoQ10, vitamins, minerals, and numerous other compounds that have the power to make a real impact on how long you live and how young you look. We will use these elements and others to improve cellular function and increase hormonal levels to stop and reverse deep changes, at every level of your body, right down to the bones.
We tend to think of aging as an effect on the skin—wrinkles, creases, and sags as far as the eye can see. But as you age, every layer of older skin is depleted and disorganized, from the outermost epidermis to the supporting muscle and the deepest fat layers.
Anti-Aging Supplements For Your 20s
Anti-Aging Supplement To Boost Immune System Function: Zinc
This essential trace mineral is most known for boosting immune system function and aiding in wound healing, but it may also protect the skin from UV damage. Research published in the Journal of Nutrition found that a zinc deficiency in rats led to impairments in DNA repair caused by free radicals, which can speed the aging process.
Of course, these findings don’t necessarily translate from rats to humans, but it does encourage further study. Especially since a review published in Pathobiology of Aging & Age-Related Diseases concluded that, while the current evidence on zinc’s efficacy is limited, what is available looks promising.
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Anti-Aging Supplement To Improve Skin Texture: Vitamin C
Everyone touts vitamin C for its abilities to ward off colds and flu, but this potent antioxidant may also improve skin’s texture and appearance. Sometimes referred to as ascorbic acid, it stimulates collagen production that can, in turn, help reduce fine lines that may have been brought on by environmental stressors, like sun and heat exposure or pollution.
While it’s well known that topical treatments can have a skin brightening effect, scientists are now digging into the efficacy of supplements. Small preliminary studies suggest that high doses may treat skin discoloration when delivered intravenously, and researchers found an association between consuming more vitamin C (along with more omega-6 fatty acids and less saturated fat) and fewer wrinkles and crepey skin.
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Anti-Aging Supplement To Protect Your Heart: Omega-3
Studies on omega-3 fatty acids are so impressive that an agency of the National Institutes of Health published a report stating that fish oil can help reduce deaths from heart disease. The FDA itself states supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may actually reduce the risk of coronary heart disease.
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There are several mechanisms attributed to fish oil’s beneficial effects. The latest government report cites the triglyceride-lowering effects of fish oil on reducing heart and blood vessel disorders. Another beneficial mechanism of fish oil is to protect healthy blood flow in arteries.
Research shows that omega-3 fatty acids derived from fish oil can significantly improve heart health and thus reduce the risk of heart disease. Their anti-inflammatory properties also enhance cognitive performance, which is what you’ll need during those college years. The earlier you start taking this, the better.
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Anti-Aging Supplements For Your 30s
Anti-Aging Supplement To Reduce Your Wrinkles: CoQ10
Also referred to as CoQ10, this antioxidant compound — which the body naturally produces to help convert food into energy — has some science that suggests it may help reduce wrinkles and improve the texture of the skin.
For example, a 2018 medical review published in the journal Frontiers in Physiology found CoQ10 supplements may alleviate age-related issues, including an increase in oxidative stress (damage in the tissues and cells caused by the environment) brought on by a CoQ10 deficiency. A small study published in BioJournals also had 33 adults take a daily supplement for 12 weeks (either 50mg or 150mg), resulting in “significantly reduced wrinkles” and an improvement in skin smoothness.
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Anti-Aging Supplement To Work Your Bones & Your Skin Too: Collagen Peptides
There are two amino acids in the protein collagen — proline and glycine — that are essential for the formation and repair of joints, bones, muscles, and tendons.
But they also help skin retain its firm appearance. A 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.
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Anti-Aging Supplement To Help Your Liver Functions: Whey Protein
Whey protein isn’t just for bodybuilders. It gives your liver all the amino acids it needs to build glutathione, your body’s master antioxidant. Here’s why that’s a major benefit. Glutathione helps your liver neutralize toxins (from your environment, food, and cells) that would have otherwise made you weak. It supports your all-important mitochondria, and it also boosts immunity and brain function.
Whey protein is an easy supplement to incorporate into your anti-aging stack, which is why I recommend it. It’s like collagen protein: You’d be missing out on a huge opportunity to turn back the clock by not taking it.
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Anti-Aging Supplements For Your 40s
Anti-Aging Supplement To Avoid Inflammation: Curcumin
Curcumin is the compound in turmeric that gives the root its vibrant yellow color. It blocks the production of inflammatory cells and proteins.
Here’s why that’s a big deal: Chronic inflammation puts you at risk of serious conditions like cancer, heart disease, diabetes, and Alzheimer’s. Inflammation is caused by a variety of triggers, like stress, gut imbalances, environmental toxins, and inflammatory foods (looking at you, gluten). Although you could theoretically eat a ton of turmeric root to reap the anti-inflammatory benefits of curcumin, you’re better off using a curcumin supplement.
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Anti-Aging Supplement To Combat Aging At All Fronts: Vitamins A-D-K
Vitamins A, D, and K work together to support your immune system, heart, and bones. Here’s why: vitamin D acts on over 1,000 different genes, assists in calcium metabolism and bone formation, and reduces inflammation. Vitamin K helps transport calcium from your bloodstream into your bones. Vitamin A works with vitamin D to support your immune system. Think of them as a triple-threat to combat aging.
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Anti-Aging Supplement To Support Sleep, Mood & Digestion: Vitamin B Complex
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A vitamin B-complex is made up of 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid. These B vitamins work together and individually to support mood, digestion, sleep health, and likely a welcome boost of energy since they help convert food into fuel. They also support the cardiovascular system and can help maintain nail, hair, and skin health.
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Anti-Aging Supplements 50+
Anti-Aging Supplement To Promote Your Bone Health: Vitamin D and Calcium
For years, scientists thought vitamin D’s only role was to enhance the absorption of calcium from food. Now research shows that vitamin D can reduce chronic pain, guard against heart disease, even ward off cancer.
The ideal source of this critical nutrient is sunlight. Unfortunately, your body’s ability to synthesize vitamin D from sunlight declines as you age. Recommended dose: 600 international units daily. Look for supplements that contain vitamin D3, an active form that’s more effective than its vitamin D2 counterpart.
Vitamin D is an especially important vitamin for women in their 50s. By helping the body absorb calcium from food, vitamin D helps promote bone health. Taking vitamin D in conjunction with calcium can help support and maintain healthy bones.
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Anti-Aging Supplement To Support Healthy Aging During Menopause: Black Cohosh
It can be stressful to try and determine which supplements are helpful during menopause that won’t cause side effects or affect your health negatively. Black Cohosh is often a recommended supplement because it may offer benefits such as supporting healthy aging and hormone support.
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Anti-Aging Supplement To Boost Your Eye Health: Vitamin A
If you want to slow down signs of aging and boost your eye health, vitamin A is the supplement for you. Vitamin A can help treat eye disorders such as age-related macular degeneration (AMD), glaucoma and cataracts. A powerful antioxidant, vitamin A also affects the skin and immune system by helping skin and mucous membranes repel bacteria and viruses more effectively.
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