Anti-aging supplements are a hot topic in the scientific community. The supplements below have potential benefits for healthy aging. Read on to learn more!
Anti-Aging Supplements in your Wellness Routine
Dietary supplements can provide important nutrients that may be lacking in your diet.
However, they are not a substitute for a nutritious diet and healthy lifestyle.
A balanced diet, regular physical activity, stress management, and adequate sleep are the foundations of healthy aging.
No supplement can reverse or stop the aging process. Aging is a natural biological process.
A number of factors influence aging, including genetics, lifestyle, and environment.
It is important to note that more research is needed to determine the effectiveness of these supplements.
Discuss Anti-Aging Supplements with your Healthcare Provider
Always consult with your healthcare provider to determine if a dietary supplement is right for your individual needs.
Your provider will assess your diet, lifestyle, and health history to make appropriate supplement recommendations.
Not all supplements are safe or effective. Some may interact with medications and have potential side effects.
It’s important to choose high-quality supplements from reputable manufacturers and to follow the recommended dosage.
Adding an anti-aging supplement to your wellness routine should always be made in collaboration with your healthcare provider.
1. Vitamin D
Vitamin D is an important nutrient that helps the body absorb calcium and maintain healthy bones.
When the skin is exposed to sunlight, the body produces Vitamin D. As we age, our bodies become less efficient at producing it from sunlight.
Falls are the leading cause of injury and injury death in individuals age 65 and older. Supplementing with Vitamin D may help prevent fractures from falls.
The Recommended Dietary Allowance for adults 19 years and older is 600 IU daily for men and women, and for adults >70 years it is 800 daily.
Some individuals may need higher doses, particularly for those with limited sun exposure.
A supplement may also be recommended for individuals who have trouble absorbing vitamin D.
As we age, the body’s ability to produce collagen decreases, which can lead to wrinkles, joint pain, and loss of muscle strength.
Much like Vitamin D, collagen weakens bones, making you more susceptible to breaks and fractures.
A Review of the Effects of Collagen Treatment in Clinical Studies in 2021, deemed Collagen as one of the most important supplements for aging people.
You can learn more about collagen in this previous Age-Defying Dietitian blog post – Vital Proteins Professional Collagen Peptides – Dietitian Review.
Magnesium plays a role in bone health, blood pressure regulation, and nerve function.
Research studies suggest that magnesium supplementation may be beneficial for maintaining cognitive function in older adults.
Magnesium supplements are available in many forms, including magnesium citrate, magnesium oxide, magnesium glycinate, and magnesium chloride.
Different forms of magnesium may have different absorption rates and effects on the body.
The recommended daily intake of magnesium is 420 mg per day for men and 320 for women.
4. Omega 3 Fatty Acids
Omega-3 fatty acids are anti-inflammatory and may help protect against cognitive decline and heart disease.
Omega 3 supplements are often referred to as “fish oil”, are derived from fish oil or algae. They come in various forms – capsules, gummies, and liquid.
The recommended daily intake of omega-3 fatty acidsranges from 250-500 mg per day for adults.
Calcium is important for bone health, and many older adults don’t get enough in their diets.
A calcium supplement may be recommended for those who don’t get an adequate amount through food.
Calcium supplements include calcium carbonate, calcium citrate, and calcium gluconate.
Different forms of calcium have different absorption rates and effects on the body.
Daily suggested calcium intake – Adults 19-50 years: 1,000 mg. Adult men 51-70 years: 1,000 mg. Adult women 51-70 years: 1,200 mg. Adults 71 years and older: 1,200 mg.
Probiotics are “good” bacteria that live in our gut. They may support immune function and digestive health.
Some research suggests that probiotic supplementation may also benefit cognitive function in older adults.
This article from Healthline provides excellent recommendations for choosing a probiotic – 11 Best Probiotic Supplements for 2023, According to Dietitians.
Takeaways from Anti-Aging Supplements
In conclusion, the above supplements have shown potential benefits for healthy aging.
However, additional research will determine the long-term safety and effectiveness of these supplements.
While dietary supplements can provide important nutrients that may be lacking in your diet, they are not a substitute for a nutritious diet and healthy lifestyle.
You should always collaborate with your healthcare provide before adding an anti-aging supplement to your wellness routine.
Together you can evaluate the cost vs benefit of these anti-aging supplements.
Interested in adding any of these supplements to your diet? Check out the Age-Defying Dietitian’s “Top Healthy Aging Products“.
Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also Certified through the Academy of Nutrition and Dietetics in Weight Management.