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Enhance your vitality and well-being with the top scientifically-backed dietary supplements for slowing down the aging process and promoting longevity.
The biggest factors that contribute to longevity are diet, lifestyle, and genetic, social, and environmental factors.
Obesity, poor blood sugar control, smoking, and alcohol abuse contribute greatly to earlier death. In many cases, these factors are the underlying contributors to the two major causes of death, namely heart disease and cancer.
My general recommendation as far as supplements go is to make sure that your nutritional foundation is strong. In addition to a health-promoting diet, I believe the following key supplements are important as foundational approaches to anti-aging and longevity:
To build upon this foundation, I would recommend focusing on supplements that work to support glutathione, enhance mitochondrial function, exert a positive effect on autophagy, and reduce silent inflammation.
One of the most important compounds that every cell in your body produces is glutathione. The cells use this valuable compound to protect themselves from damage as well as aid in detoxifying harmful compounds.
Glutathione is a small protein molecule composed of the amino acids glutamate, cysteine, and glycine. Over 100 years of research and more than 100,000 scientific papers have established maintaining cellular glutathione levels as one of the most important keys in maintaining proper cellular function and immune health, and slowing the aging process.
The most popular supplemental approaches to boost glutathione levels are taking either glutathione (GSH) or N-acetylcysteine (NAC). The typical dosage for oral supplementation of reduced GSH is 250 to 1,000 mg daily. For NAC, the dosage is generally 500 to 1,000 mg daily.
Another anti-aging molecule that behaves in similar ways to glutathione is ergothioneine (ERGO), a unique naturally occurring amino acid found in all foods, but by far the richest dietary source is mushrooms. ERGO exerts several biological actions that protect and enhance cellular function, including acting as an antioxidant, inflammation regulator, and detoxification aid. There is emerging evidence that diets rich in ERGO exert these protective effects and promote longevity. For these reasons, ERGO has been referred to as the “longevity vitamin.”
Evidence shows that ERGO may protect against oxidative damage, inflammation, and decreased mitochondrial function linked to cognitive decline in the elderly. ERGO levels were significantly lower in frail elderly subjects compared to non-frail elderly subjects. Another study showed that higher ERGO levels were associated with the preservation of gait (manner of walking). Disturbance in gait is a common sign of aging.
ERGO has been shown to decrease oxidative stress in virtually every tissue and cell type studied. This represents a systemic anti-aging effect.
Since mushrooms are by far the primary dietary source, if a person is not regularly eating mushrooms, they are likely deficient in ERGO and can benefit from taking an ERGO supplement.
Mitochondria are the energy-producing compartments in our cells. Decreased mitochondrial function is a big factor in aging, decreased cognitive function, and poor memory. Enhancing mitochondrial function requires four primary considerations:
In regard to utilizing mitochondrial enhancers, a good place to start is the combination of coenzyme Q10 (CoQ10) and pyrroloquinoline quinone (PQQ). This combination produces better results compared with taking them separately. CoQ10 is very well known, but PQQ is just beginning to get popular. PQQ is a powerful antioxidant that specifically protects against mitochondrial damage and exerts other important actions critical to mitochondrial function. It also promotes the spontaneous generation of new mitochondria within aging cells, a process known as mitochondrial biogenesis.
Autophagy is the cellular cleansing process to dispose of cellular garbage, debris, microorganisms, and unwanted compounds. Enhanced autophagy has been found in exceptionally healthy centenarian humans and appears to be a key target for living a healthier, longer life.
To enhance autophagy, it is important to reduce the formation of excessive cellular garbage, reduce inflammation, and support mitochondrial function. Here are some of the key general measures to support these goals:
Several dietary supplements mentioned above enhance autophagy, including curcumin, vitamin D3, fish oils, NAC, ERGO, and CoQ10. Other dietary supplements that promote autophagy include resveratrol and spermidine.
Resveratrol is a polyphenol compound found in low dosages in grapes (only in the skin), red wine, peanuts, and blueberries. Most resveratrol supplements use Japanese knotweed (Polygonum cuspidatum) as the source. Resveratrol enhances autophagy and lowers markers of brain inflammation associated with aging and poor mental function in older adults. As a result, resveratrol improved mood, mental cognition, and scores on measures of activities of daily living in older adults. In other words, it helped them act and feel younger. Improved autophagy is likely one of the key reasons.
Spermidine is a dietary amino acid made in the human body. As its name suggests, spermidine is very important to sperm function, but it also plays a big role in cells throughout the body and as an anti-aging compound. Spermidine fights the aging process by enhancing autophagy as well as the function of mitochondria. Spermidine supplementation has been shown to extend lifespan in aging models and in mice. In humans, maintaining higher spermidine levels through the lifespan appears to contribute to living longer and promotes improved cognitive function.
There are many theories on what causes aging, however, there are essentially two types.
Programmed theories believe there is some sort of a genetic clock ticking away which determines when old age sets in, while damage theories believe aging is a result of cumulative damage to cells and genetic materials. Human aging is likely the result of both a genetic clock and cellular damage.
One of the most popular program theories of aging is the telomere shortening theory. Telomeres are the end-cap segments of DNA (our genetic material). Each time a cell replicates, a small piece of DNA is taken off the telomere and gets shorter. The shorter the telomere gets, the more it affects gene expression. The result of the change in gene expression is susceptibility to cellular aging.
The most popular damage theory is the free radical theory of aging. This theory contends that damage caused by free radicals contributes to aging and age-associated disease. Free radicals are highly reactive molecules that can bind to and destroy cellular compounds. Free radicals may be derived from our environment (sunlight, X-rays, radiation, chemicals), ingested foods or drinks, or produced within our bodies during chemical reactions. Antioxidants are compounds that block free radicals or oxidative damage.
Another theory to highlight is the glycosylation theory. This theory involves blood sugar molecules attaching to cellular proteins, leading to protein dysfunction. Excessive glycosylation forms advanced glycation end-products (AGEs), causing enzyme inactivation, damage to proteins, weakened immune function, and increased autoimmune disease risk. AGEs, like free radicals, are linked to chronic illnesses. High-sugar diets and diabetes promote glycosylation, contributing to telomere shortening.
One popular measure of blood sugar control and the degree of glycosylation in the body is the blood measurement of A1C, which measures the percentage of glycosylated hemoglobin in red blood cells. If you have poor blood sugar control or an elevated A1C, the most important way to fight aging and promote longevity is to follow diet and supplementation strategies to improve blood sugar control. The plant compound berberine has shown considerable benefits in supporting blood sugar control in human double-blind, clinical trials and may be an important anti-aging and longevity supplement for those dealing with excessive glycosylation.
Accelerated aging is characterized by several factors, including chronic, low-grade inflammation, reduced mitochondrial function, excessive glycosylation, and other signs of cellular damage. All of these factors are interrelated.
Typically, as people age, there is an increase in inflammation and a decline in mitochondrial numbers and function. This combination results in the accumulation of cellular debris. With sufficient energy, cells can clear this cellular waste through autophagy. But with decreased mitochondrial function and energy production the cellular debris is not cleared through autophagy and, as a result, is another big trigger of chronic inflammation.
Absolutely not. Since the brain is the most metabolically active tissue in the body, the effects of aging can hit it hard. But steps can be taken to not only stop memory loss and mental decline but also to reverse it to a degree. Young or old, our nutritional status plays a vital role in determining how well our brain functions. It is also important to point out that there is a very strong link between cardiovascular health and brain health. Not surprisingly, many of the same dietary, lifestyle, and supplement strategies to support heart health have the additional benefit (either directly or indirectly) of supporting brain health.
One of the remarkable effects of a comprehensive anti-aging and longevity strategy is the power of synergy. The synergistic effects of a multitude of different lifestyle and dietary strategies to slow down the aging process and promote longevity cannot be underestimated.
Some recent scientific investigations have focused on older adults, referred to as "Super Agers," who are aging gracefully with greater mental and physical functioning compared to the norm. They are experiencing “graceful healthy aging and extended longevity.” And that is perhaps the most desired goal for everyone as they move forward later in life. That may be best achieved by adopting a healthy diet and lifestyle along with the use of anti-aging and longevity-promoting dietary supplements.
Key anti-aging strategies with dietary supplements involve addressing factors like telomere shortening, free radical damage, glycosylation, and mitochondrial function to slow aging and promote longevity.
Maintaining muscle mass is also a major goal in any anti-aging plan. By the time most people reach the age of 80, their muscle mass is a little more than half of what it was in their twenties. The degree of the loss of muscle mass is associated with a significantly shorter life expectancy, decreased vitality, poor balance, slower gait speed, more falls, and increased fractures. Exercise, particularly strength training, is important, along with nutritional strategies such as protein powder supplements and creatine.
Creatine supplementation is another important anti-aging supplement. Numerous human clinical studies have shown that creatine supplementation in both men and women produces improved muscle strength and increased muscle mass. It also lowers markers of inflammation, oxidative damage, and bone loss. It exerts positive effects on brain health and mood scores as well. The general dosage recommendation is 3 to 5 grams of creatine after exercise.
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