Some dietary supplements may lengthen your life

You are what you eat.

Everyone knows that a balanced diet improves the likelihood that you will stay healthy.

 But if you want to do more to extend your healthspan, consider taking supplements beyond the multivitamins you see on drug store shelves.  

Much has been written about longevity supplements. One research article by Bruce Ames, a biochemist who studies cancer and aging, recommends an anti-aging cocktail or 41 vitamins and minerals. Ironically, Ames does not consume it because he eats a healthy diet.

“I think supplements are fine,” he told the online magazine Inverse. “I have an Italian wife … and she feeds me a very good Mediterranean diet, so I’m in pretty good shape for 90.”

While a good diet and exercise will deliver proven longevity results, here is a short list of commonly available supplements that may help slow the effects of aging:

·       Collagen is a protein that helps maintain skin structure. When you age, collagen production slows, leading to signs of aging like wrinkles. Research suggests that collagen supplements may reduce wrinkles and dry skin. Studies also show that collagen supplements may improve skin elasticity, increase skin hydration, and improve nail growth.  

·       CoQ10 (coenzyme Q10) is an antioxidant that your body produces naturally. It protects against cell damage. Research suggests your body’s CoQ10 levels decline with age. CoQ10 supplements may help to reduce oxidative stress, a condition that accelerates the aging process. They may also improve your heart health.

·       Crocin is a yellow carotenoid pigment found in saffron. Studies have shown that it may provide anticancer, anti-inflammatory, anti-anxiety, and antidepressant health benefits. Crocin has also been found to help prevent aging in human skin cells. You can increase crocin intake by adding saffron to your diet or taking a concentrated saffron supplement.

·       Curcumin, the active compound in turmeric, is an antioxidant that has been found to protect cells. Research shows curcumin activates proteins that help delay cellular senescence, a process that occurs when cells stop dividing and accelerate aging. You can add curcumin to your diet by consuming more turmeric or taking turmeric or curcumin supplements.

·       EGCG (epigallocatechin gallate) is a polyphenol compound in green tea. Studies have shown it reduces the risk of some cancers and heart disease. It may also promote longevity and protect against age-related disease by restoring mitochondrial function in cells and inducing autophagy, the process your body uses to remove damaged cellular material. One study suggests that drinking green tea daily may slow brain aging by activating nerve cells and reducing stress. You can add EGCG to your diet by drinking green tea or green tea extract supplements.

·       Vitamin C is an antioxidant that helps to protect cells from oxidative damage. It also plays important roles in immune function, inflammation regulation, and many other processes necessary for healthy aging. Vitamin C is available in many fruits and vegetables and through supplements.

Clearly, many other supplements are linked to longevity, including several that require prescriptions, but these are readily available over the counter at most pharmacies, health food stores, and online. 

The most important thing to remember is that they’re called supplements for a reason. No single pill or capsule offers the key to long life. Supplements should be part of a bigger strategy to lengthen your healthy lifespan.  That strategy must involve lifestyle choices, diet, and physical activity.