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Your Guide To The Best Anti-Aging Supplements

Your Guide To The Best Anti-Aging Supplements
From Forbes HEALTH     Jul 20,2023

Diet is one of many factors—along with genetics, environment, physical activity and lifestyle—that can affect how people age. In fact, research suggests certain nutrients can help prevent conditions associated with aging and promote healthy aging. While nutrition can’t stop the aging process, which the World Health Organization defines as the effects of the accumulation of molecular and cellular damage over time, some supplements may help a person maintain healthy functioning, sharpness and vitality as they get older. Read on to learn about some of the supplements experts recommend as part of a healthy aging diet.

A balanced diet rich in a diversity of vitamins, minerals, flavonoids and polyphenols can support the body’s metabolic functions to help guard against brain fog, illness and aging. Brightly colored fruits and vegetables, such as dark green kale and orange and red bell peppers, contain various types of antioxidants that are all beneficial in preventing inflammation, says Dolores Woods, a registered dietitian with UTHealth Houston School of Public Health. Some contain cancer-fighting compounds as well, according to 2022 research in the journal Molecules.

A 2022 research review in Frontiers in Pharmacology noted there’s evidence to suggest that dietary polyphenols can be protective against chronic diseases, including neurodegenerative diseases, heart disease, diabetes and cancer. Similarly, a 2017 research review in Oxidative Medicine and Cellular Longevity concluded that plant-based foods rich in antioxidants might help protect against heart disease, diabetes and oxidative stress.

Inflammation is at the root of many health conditions, so reducing it in the body is important, explains Woods. “And as we get older, it becomes more common to be deficient in some of the vitamins that reduce inflammation, such as vitamins B and D,” she says.

B Vitamins
B vitamins are necessary for proper brain function, research suggests. The dementia assessment Dr. Kapur uses with her patients includes an evaluation of their vitamin B12 levels, as older people can be deficient in the vitamin. In a 2020 data analysis of over 2,000 older adults in The American Journal of Nutrition, low vitamin B12 was associated with cognitive impairment. Meanwhile, authors of another study in Cureus investigating whether vitamin B12 therapy can have potential benefits in treating existing cognitive impairment note that more research is needed[4].

Depression can be an issue among older adults as well, says Dr. Kapur, so they need to make sure to get enough B vitamins, as research suggests an association between low levels of vitamin B and depression.

B vitamins also help the body process energy, and the body’s red and white blood cells need B vitamins to function, explains Woods. People with low levels of vitamins B6 and B12 can develop anemia as well. “Older adults are often low in vitamin B12, and as we age, it’s harder for us to absorb it and even use it because it’s not as bioavailable,” she adds.

B vitamins include:

B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B7 (biotin)
Folic acid
B vitamins are commonly found in meat, eggs, fish and leafy greens. A daily multivitamin is an easy way to make sure older people consume the recommended amount, says Woods.

Vitamin B is a group of essential nutrients that play a crucial role in various bodily functions, including energy production, metabolism, and the maintenance of a healthy nervous system. While vitamin B is necessary for everyone, certain groups of people may have an increased need for it or be more susceptible to deficiencies. Here are some individuals who may benefit from consuming foods rich in vitamin B or taking vitamin B supplements:

Vegetarians and vegans: Vitamin B12 is primarily found in animal-based foods, such as meat, fish, eggs, and dairy products. Individuals following vegetarian or vegan diets may have difficulty obtaining adequate amounts of vitamin B12 and could benefit from supplementation.

Older adults: As we age, our bodies may become less efficient at absorbing and utilizing vitamin B12, which can lead to deficiencies. Older adults often require higher levels of vitamin B12 and other B vitamins due to decreased absorption and dietary restrictions.

Pregnant and breastfeeding women: During pregnancy and lactation, the nutritional needs of women increase. Adequate intake of vitamin B6, B9 (folate or folic acid), and B12 is especially important for fetal development and to prevent certain birth defects.

People with certain medical conditions: Individuals with specific health conditions, such as gastrointestinal disorders (e.g., celiac disease, Crohn's disease), alcohol dependence, certain types of anemia (e.g., pernicious anemia), or those who have undergone certain gastrointestinal surgeries may have difficulty absorbing vitamin B12 or other B vitamins. In such cases, supplementation may be necessary.

Individuals on restrictive diets: People who follow very low-calorie diets, have poor appetite, or restrict certain food groups may not consume enough vitamin B-rich foods. This can increase their risk of developing deficiencies.

It's worth noting that the best way to obtain vitamins and minerals is through a balanced diet that includes a variety of nutrient-dense foods. If you're concerned about your vitamin B intake, it's always a good idea to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your specific needs and circumstances.

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