Biological age reflects your true age based on healthy cells, and the key to anti-aging lies in slowing down your biological age. Many longevity experts recommend a number of anti-aging supplements, and everyday foods contain several of them. Let’s take a closer look at these supplements for anti-aging.
Nicotinamide Mononucleotide (NMN)
Research published in the journal Translational Medicine on Aging by clinical molecular biologists at the University of Oslo in Norway indicates that a decrease in nicotinamide adenine dinucleotide (NAD+) is closely associated with aging and is a potential contributor to many age-related diseases, such as metabolic disorders, cancer, and neurodegenerative diseases. NMN, a bioactive nucleotide, can effectively increase NAD+ levels.
However, the US Food and Drug Administration (FDA) has banned the sale of NMN as a dietary supplement in the United States due to ongoing pharmaceutical research. Fortunately, nicotinamide riboside (NR), a vitamin B3 derivative, has similar functions to NMN and is commercially available. NMN is naturally present in the human body, but levels decrease with age. Some common fruits and vegetables, such as avocados, broccoli, cabbage, edamame, and cucumbers, also contain certain amounts of NMN.
NMN is suitable for people experiencing noticeable signs of aging, such as decreased energy, poor sleep quality, and poor skin condition. It is also suitable for those with chronic conditions, such as diabetes and cardiovascular disease, who have low NAD+ levels. However, pregnant or breastfeeding women, as well as those undergoing treatment for serious medical conditions, should consult a doctor before use.
Urolithin A
Urolithin A is a naturally occurring metabolite with antioxidant and anti-proliferative properties. Nutritionists at Nova Southeastern University have found that including urolithin A in the diet can help slow aging and prevent various age-related diseases. Its unique ability to promote mitochondrial autophagy, acting like a cleaning agent for the mitochondria, the cells’ “power plants,” allows for the timely recycling of damaged mitochondria and maintains cellular vitality.
Urolithin A cannot be obtained directly from food, but commonly consumed nuts, pomegranates, grapes, and other berries contain compounds such as ellagic acid and ellagitannins. These substances are metabolized by intestinal microbes to produce urolithin A. Urolithin A is suitable for those concerned about cardiovascular health, those seeking to improve metabolic function, and those seeking to slow skin aging. For example, for middle-aged and elderly people, as organ function declines with aging, appropriate supplementation of urolithin A may help maintain functional capacity. Office workers who spend long periods at computers and whose skin is susceptible to oxidation may also consider supplementing with related compounds through dietary intake.
Spermidine
Spermidine, a natural polyamine, has recently garnered widespread attention for its potential to extend lifespan and improve healthspan. Researchers from Kyoto Prefectural University of Medicine in Japan reported in a scientific report that normal aging causes spermidine levels in the human body to gradually decrease. Interestingly, centenarians have relatively high spermidine levels. Spermidine promotes autophagy, helping cells clear internal waste and maintain normal cellular function.
Everyday foods like whole grains, kelp, shiitake mushrooms, nuts, bracken, and purslane are all rich sources of spermidine. This supplement is suitable for middle-aged and elderly people, especially those at risk for cardiovascular disease and seeking to improve cognitive function. It can also help younger people whose cells are damaged by prolonged late nights and irregular lifestyles. However, if you are allergic to spermidine or have certain medical conditions (such as gout), you should use it under a doctor’s supervision.
Fisetin
With aging, some cells gradually become senescent. These senescent cells release inflammatory molecules into surrounding tissues, accelerating the aging process. Fisetin can positively impact the aging process by reducing the accumulation of these senescent cells, thereby improving overall health. Geneticists at Tianjin Medical University have discovered that fisetin can reverse premature aging in mice deficient in telomerase.
Fisetin is found in a variety of fruits (such as strawberries, apples, mangoes, persimmons, kiwis, and grapes), vegetables (such as tomatoes, onions, and cucumbers), nuts, and wine. Fisetin supplementation is suitable for those experiencing signs of aging, such as wrinkles and sagging skin. Patients with age-related conditions, such as arthritis and cardiovascular disease, may also benefit. However, those taking other medications should be aware of drug interactions when taking fisetin supplements.
Curcumin
Curcumin, the main active ingredient in turmeric, possesses powerful anti-inflammatory and antioxidant properties. Experimental biologists at the Polish Academy of Sciences have found that curcumin not only alleviates symptoms of aging but also delays the progression of age-related diseases closely linked to senescent cells, potentially contributing to lifespan extension.
In addition to turmeric, foods such as ginger, garlic, onions, black pepper, mustard, and curry also contain high levels of curcumin. Curcumin acts as a “guardian” for the body, helping to fight inflammation, reduce the damage caused by oxidative stress, and maintain optimal functioning of various bodily functions.
Curcumin is suitable for most people seeking to slow aging, especially those with chronic inflammatory conditions, such as arthritis. For those who frequently socialize and consume greasy foods, curcumin’s anti-inflammatory and antioxidant properties can also help reduce the burden on the body. However, it’s important to note that curcumin may affect the metabolism of certain medications. Those taking anticoagulants, blood pressure medications, or other medications should consult a doctor before taking any.
Conclusion
While these supplements demonstrate promising anti-aging potential, they shouldn’t replace a healthy lifestyle. A balanced diet, moderate exercise, adequate sleep, and a positive mindset are fundamental to maintaining youth and health.Furthermore, everyone’s physical condition and needs vary. Before taking any of these supplements, it’s crucial to consult a professional doctor for advice. This ensures safe and effective anti-aging strategies, ensuring a more stable path to health and longevity.
