Aging can bring about a number of bodily and cognitive changes that can cause decline over time. Here is a brief look at the effects of aging, followed by a discussion of six of the best supplements for mitigating the negative effects of aging.
The Effects of Aging
Aging brings about a lot of changes to the body, as well as the mind, for many people. Many of these changes are considered negative, yet they are natural and inevitable. Before discussing some of the best supplements to help you handle the health effects of aging, we should take account of some of the expected changes during the phases of aging.
The physical and mental effects of aging are primarily a result of cumulative molecular and cellular damage over time. The changes are not linear or consistent, and vary widely from one individual to another. Other factors also influence aging including one’s sex, socioeconomic factors, the quality of one’s diet, and level of regular physical activity.
Some of the most important physical effects of aging are cardiovascular. Stiffening of the arteries can creep in, causing the heart to have to work harder. Managing stress, eating healthily, and sufficient sleep all help to mitigate negative cardiovascular changes during aging. Bones also tend to wane in their size and density over time. Other physical changes include diminishing acuteness of both vision and hearing, as well as weakening of the bladder muscles.
Lastly, cognitive decline occurs during aging, as a result of biological changes in the brain. Minor decline in memory and thinking are natural for many aging men and women. Healthy diet and lifestyle choices can help mitigate cognitive decline, just as with physical decline.
6 Supplements to Mitigate Effects of Aging
Some supplements have properties that can meaningfully benefit the body and mind, such that they can mitigate the cumulative effects of aging. These are no replacement for sound lifestyle and diet patterns, but they can absolutely play a part in reducing the effects of aging for many men and women.
Creatine can be highly useful for the purpose of preserving muscle and lean body mass over time. Studies show that creatine helps to increase muscle strength and support muscle protein synthesis. Somewhere between 5 to 25 grams of creatine daily is recommended for this purpose. Creatine supplements are made in both capsule and powdered forms. This supplement is most useful when used in tandem with regular exercise. Furthermore, evidence suggests that creatine could also support long-term cognitive health.
CoQ10, short for coenzyme Q10, is a compound which occurs naturally in the body, and is available in supplement form. Studies show that supplementing with CoQ10 can help manage multiple risk factors for heart disease. These include reduced risk of high blood pressure, as well as improved health recovery for individuals who have already been through a heart-bypass surgery. The prominent antioxidant properties of CoQ10 are what make it beneficial.
Curcumin is the active ingredient in the herbal spice turmeric, and it is available as an oral supplement. Curcumin is another strong antioxidant supplement. Studies show that taking this plant-derived supplement can support cognitive health by slowing cognitive decline in older adults.
Resveratrol is a natural anti-inflammatory, antioxidant, and brain-protective substance. It mitigates the effects of aging by reducing inflammation throughout the body, cutting back on oxidative stress, and promoting cellular health and longevity.
Vitamin C can help prevent eye damage from oxidative stress over time. Vitamin C promotes the production of collagen, which is essential for structural support of the eye, as well as for the prevention of cataracts.
Calcium is a pivotal mineral for long-term bone health. Without sufficient calcium, any adult over 50 is at risk for diminished bone mass and osteoporosis. Therefore, supplementing with calcium (and other minerals) can be very important for preserving bone health as you age.
If you or someone in your family is aging, then consider all of these supplements. All six of these products have inherent potential to support physical and/or mental health and well-being for anyone over age 50. It is recommended that you talk to your healthcare provider before taking any supplement for the first time.