It is important to understand that there is no magic bullet or one-size-fits-all approach to anti-aging. While certain supplements may offer some benefits, they are most effective when combined with a healthy lifestyle that includes a balanced diet, regular exercise, and adequate sleep. Additionally, the "best" supplements for we will depend on our individual health needs and potential risk factors. Thus, the "best" supplements could be different among individuals. Anyway, here are some popular supplements that have been associated with potential anti-aging benefits, along with their pros and cons:
1. Vitamin D:
- Benefits: Vitamin D is essential for bone health and may also play a role in immune function, cell growth, and reducing inflammation. Some studies suggest it may be linked to a reduced risk of certain chronic diseases associated with aging. Here is the argument: Vitamin D3 helps our immune system fight infections and diseases. It does this by controlling many genes in immune cells, especially those involved in learning and remembering threats. This control comes from a special protein called VDR (vitamin D receptor) that works with other proteins to program immune cells. These cells, like soldiers, become better at recognizing and fighting off dangers. Since a strong immune system is crucial for healthy aging, keeping your vitamin D levels up can help you stay strong and fight off problems as you get older. (1) On the other hand, scientists found that 1,25(OH)2D3 restored impaired cell proliferation, migration, and tube formation induced by high-glucose, and up-regulated expression of angiogenesis-related factors. These protective effects might be mediated through PI3K/AKT/HIF-1α pathway. These findings suggested that 1,25(OH)2D3 accelerated diabetic wound healing by modulating inflammation, restoring vascular endothelial dysfunction, and promoting angiogenesis. (2)
- Side effects: At high doses, vitamin D can lead to toxicity, causing symptoms like nausea, vomiting, and kidney problems. The maximum recommended amount for long-term supplementation is 2,000 units per day. Vitamin D3 toxicity can present in various scenarios, ranging from asymptomatic to gastrointestinal, and in severe cases with neuropsychiatric and life-threatening symptoms. (3)
- Considerations: Most people get enough vitamin D from sunlight exposure and their diet.
2. Omega-3 fatty acids:
- Benefits: Omega-3s are essential fats that have been shown to support heart health, brain function, and reduce inflammation. Some studies suggest they may also help protect against cognitive decline and age-related macular degeneration. Epidemiological studies suggested an association between omega-3 fatty acids and cognitive function. Studies linked omega-3 fatty acids to better brain function, but it wasn't clear if certain genes involved in making these fatty acids directly impacted thinking. Scientists analyzed genetic data from large groups and found that changes in genes called FADS, important for omega-3 production, indeed affect cognitive function. Looking deeper, specific brain regions and cell types showed connections between FADS genes and thinking ability. Even analyzing blood cells supported this link, strengthening the evidence. This suggests targeting FADS genes could be a potential strategy for maintaining healthy brain function. (4) Inflammation is a conserved process that involves the activation of immune and non-immune cells aimed at protecting the host from bacteria, viruses, toxins and injury. Several studies have demonstrated that different dietary components may influence modifiable risk factors for diverse chronic human pathologies. Marine n-3 polyunsaturated fatty acids (n-3 PUFAs), mainly eicosapentaenoic (EPA) and docosahexaenoic acid (DHA), are well-recognized anti-inflammatory and immunomodulatory agents that are able to influence many aspects of the inflammatory. (5) process.
- Side effects: Omega-3s can cause side effects like belching, heartburn, and loose stools, especially at high doses. (6)
- Considerations: Omega-3s are found in fatty fish like salmon, tuna, and mackerel. If you don't eat much fish, a supplement may be a good option.
3. Curcumin:
- Benefits: Curcumin is the active ingredient in turmeric and has anti-inflammatory and antioxidant properties. Studies suggest it may be beneficial for joint health, brain function, and reducing the risk of chronic diseases. A study suggests that highly bioavailable curcumin formulation has a beneficial effect on the traumatic brain in mice. (7) Osteoarthritis (OA) is a chronic degenerative joint disorder primarily affecting the elderly, characterized by a prominent inflammatory component. A study results reveal that both Vitamin D and curcumin attenuate the expression of PAR-2, leading to a reduction in the downstream proinflammatory cytokines, such as Tumor Necrosis Factor-alpha (TNF-α), Interleukin 6 (IL-6), and Interleukin 8 (IL-8), implicated in the OA pathogenesis. (8)
- Side effects: Curcumin is generally well-tolerated, but some people may experience stomach upset or diarrhea. It can also interact with certain medications, so talk to a doctor before taking it.
4. Coenzyme Q10 (CoQ10):
- Benefits: CoQ10 is an antioxidant that is naturally produced in the body and plays a role in energy production. Levels of CoQ10 decline with age, and some studies suggest that supplementing may improve heart health, reduce fatigue, and slow cognitive decline.
- Side effects: CoQ10 is generally safe, but some people may experience mild side effects like nausea, headache, or stomach upset.
5. Resveratrol:
- Benefits: Resveratrol is a compound found in red wine, grapes, and berries that has antioxidant and anti-inflammatory properties. Some studies suggest it may be beneficial for heart health, brain function, and longevity, but the evidence is not conclusive.
- Side effects: Resveratrol is generally safe, but some people may experience stomach upset or diarrhea. It can also interact with certain medications, so talk to a doctor before taking it.
The content of this article is based on multiple research/review articles. For accuracy and details, please check with the listed reference below. Remember, it is always best to talk to the doctor before starting any new supplements.
REFERENCE
1. Carsten Carlberg et al, Vitamin D and Aging: Central Role of Immunocompetence, Nutrients. 2024 Jan 30;16(3):398.
2. Yiming Ma et al, 1,25(OH)2D3 improves diabetic wound healing by modulating inflammation and promoting angiogenesis, J Steroid Biochem Mol Biol. 2024 Feb 8:106477.
3. Zahra Nekoukar et al, Accidental vitamin D3 overdose in a young man, Int J Vitam Nutr Res. 2023 Nov 17.
4. Xueyan Wu et al, Brain tissue- and cell type-specific eQTL Mendelian randomization reveals efficacy of FADS1 and FADS2 on cognitive function Transl Psychiatry . 2024 Feb 5;14(1):77.
5. Cinzia Parolini The Role of Marine n-3 Polyunsaturated Fatty Acids in Inflammatory-Based Disease: The Case of Rheumatoid Arthritis Mar Drugs. 2023 Dec 27;22(1):17
6. Marlene P Freeman et al, Tolerability of omega-3 fatty acid supplements in perinatal women, Prostaglandins Leukot Essent Fatty Acids. 2007 Oct-Nov;77(3-4):203-8.
7. Ayse Arzu Sakul et al, A highly bioavailable curcumin formulation ameliorates inflammation cytokines and neurotrophic factors in mice with traumatic brain injury , Chem Biol Drug Des. 2024 Jan;103(1):e14439.
8. Rajashree Patnaik et al, Evaluating the potential of Vitamin D and curcumin to alleviate inflammation and mitigate the progression of osteoarthritis through their effects on human chondrocytes: A proof-of-concept investigation ,PLoS One. 2023 Dec 29;18(12):e0290739.