A friend of mine has a pretty unique hummus recipe. He includes all the normal ingredients. But he adds nutmeg. He would tell you it’s essential.
I’m not completely sold. But I can appreciate how much of a difference a little addition can make. You can get everything else right – but one spice can totally transform the mix.
Creating a long life can be like that. You’ve got the core ingredients – good nutrition, exercise, and avoiding destructive habits like smoking. But sometimes little things, like supplements, make a big difference.
Putting time and effort into cultivating a long and healthy life is hard. But it’s worth it. And supplements offer a stress-free way of giving your health an extra boost.
In this article, you’ll learn about five anti-aging supplements. You’ll learn how they work in your body, the science behind them, and the recommended doses.
Collagen
Collagen is a well-known anti-aging compound that maintains your skin’s youthful glow. But it’s just as crucial for your body. It’s part of the scaffolding that supports your tissues, cells, and organs.
However, collagen production plummets when you’re exposed to harmful substances, like pollution and cigarette smoke. Annoyingly, your body also reduces collagen production by about 1% each year, starting from early adulthood.
Most collagen supplements are made from meat or fish. Retailers often offer hydrolyzed versions, meaning that the collagen is broken down into smaller pieces that can be used more efficiently.
Supplementing collagen improves skin elasticity, wrinkles, and hydration. Collagen also protects your joints and bones as you age, and may reduce the effects of age-related diseases like osteoarthritis.
How much should you take? Collagen supplements come in a variety of forms – most notably, tablets, gels, and powders. Some of these are more costly than others – but it’s not fully known which method is most effective. However, it’s essential to ensure that the collagen you buy is from a reputable source and not contaminated by harmful substances like lead.
Nicotinamide Riboside
Nicotinamide riboside (NR) is a type of vitamin B3, also known as niacin. Your body converts NR into a compound called nicotinamide adenine dinucleotide (NAD+). NAD+ aids with several functions in the body: energy production, repair, cell fortification, and stabilizing your circadian rhythm.
NAD+ levels decline in your body as you age. And researchers have linked lower levels with a host of chronic illnesses, including Alzheimer’s and heart disease. NR might also help to rebuild NAD+, benefitting those struggling with chronic conditions.
In addition, nicotinamide Riboside may balance energy production in muscles and act as an anti-inflammatory.
How much should you take? Brands usually recommend 250 – 300 mg of NR per day. However, researchers are yet to analyze dosage in any great depth. So, listen to your body… and your wallet!
Omega 3s
Omega 3s are fatty acids that act as powerful anti-inflammatories. They’re found naturally in flaxseeds, oily fish, and chia seeds. Most seed-based sources contain ALA, which converts into DHA in our bodies. While fish, algae, and meat sources contain DHA and EPA.
Nowadays, the American diet has high levels of omega 6 fatty acids, largely due to the widespread use of vegetable oils. Excess omega 6s throw off the ratios of fatty acids in the body. This unbalance leads to increased oxidative stress, which is detrimental to longevity. Oxidative stress occurs when there are higher amounts of free radicals than antioxidants in the body. Free radicals are particles that are unstable and therefore cause damage to cells. As a result, taking more omega 3s has a rebalancing effect.
In addition, omega 3s may help protect telomeres (protective tips of DNA strands) and lower levels of the stress hormone cortisol. Telomeres shrink with age, which prevents DNA from functioning effectively.
How much should you take? Women should take 1.1 g per day. Men should take 1.6 g. First check how much omega 3 you’re getting from your diet, then pick a supplement to make up for deficiencies. However, it’s essential to choose your omega 3 supplement wisely. Some fish oils are contaminated with pollutants that negate the positive effects of the omega 3s they contain.
Vitamin D
The “sunshine vitamin”, vitamin D, helps maintain healthy bones and regulates minerals like calcium in your body.
Living in colder climates with less sun exposure leaves people vulnerable to vitamin D deficiency. But even on a sunny day in Florida, getting the right amount can feel complicated. That’s because sunscreen blocks vitamin D absorption. And you should always wear sunscreen, right? So, how do you get enough of the vitamin without causing harm to your skin?
The best way to make up for a lack of sun exposure is through supplementation. Vitamin D is linked to improved longevity. And deficiency may be a factor in developing some chronic illnesses.
How much should you take? Most adults should take 600 IU of vitamin D per day to fend off deficiency. However, if you’re over seventy, you’ll need 800 IU. Vitamin D typically comes in multivitamins. Although sprays and tablets are also available. Vitamin D3 may be more effective than D2.
Magnesium
Magnesium has many uses in the body. It moderates energy production and contributes to good muscle and nerve functioning.
But there’s a problem – magnesium levels are decreasing in food. As a result, many people now fall short of the recommended daily intake of the mineral.
And that has significant consequences. For example, magnesium deficiency may lead to negative cell changes that accelerate aging.
Magnesium may also have anti-inflammatory properties and improve sleep quality. Additionally, vitamin D needs magnesium to work efficiently.
How much should you take? Magnesium comes in a few different forms, including citrate and glycinate. You may find that one suits your gut better than another.
The recommended daily intake is 310-320 mg for women and 400-420 mg for men. These recommendations include dietary intake, so use a dietary analysis tool to calculate how much you need to supplement.
Conclusion
In addition to other effective health practices, supplements are fantastic tools for keeping your health at an optimal level. Over time, supplementation will likely promote a longer life.
However, it’s important to consult with your doctor before taking any supplements. This is because they can interact with existing medications. Finally, remember to get your supplements from reputable sources to avoid contamination.