In today’s fast-paced world, living a life of wellness and longevity is at the forefront of many people’s minds. Healthy ageing is about maintaining your physical, mental, and emotional health as you navigate through the later years of your life.
Whilst a balanced diet and regular exercise are cornerstones of this process, certain natural supplements can also play a crucial role in promoting longevity and overall wellness.
Before we dive into the top five natural supplements for healthy ageing, it’s important to note that every individual is unique, and what works best for one person may not be suitable for another. Always consult with a healthcare professional before starting any new supplement regimen.
Omega-3 fatty acids are essential fats that play a crucial role in cell function and provide numerous health benefits.1 As our bodies can’t produce them naturally, we must source them from our diet or through supplements.1
There are three types of Omega-3s: ALA, EPA, and DHA.1 EPA and DHA are primarily found in fatty fish like salmon, while ALA is found in plant sources like flaxseeds.2.
They support healthy ageing by reducing inflammation, which is associated with several age-related diseases, such as heart disease, cancer, cognitive decline and development of Alzheimer’s.3
CoQ10 is a naturally occurring antioxidant in our bodies that plays a vital role in energy production and protecting cells from damage.4 It’s found in every cell, with high concentrations in organs requiring a lot of energy like the heart, kidneys, and liver.5
CoQ10 levels decrease with age, so supplementation can be beneficial for older adults.5 It supports healthy ageing by improving energy production, heart health, and slowing down some of the degenerative processes associated with ageing.5
Glutathione is a potent antioxidant produced by our bodies. It neutralizes harmful free radicals, detoxifies the body, and supports immune health. However, glutathione levels decrease with age, and lower levels have been associated with many age-related diseases.6
Supplementation can help maintain optimal levels, supporting healthy ageing by reducing oxidative stress and supporting immune function.
Resveratrol is a plant compound found in foods like red wine, grapes, and berries. It’s gained attention for its potential to extend lifespan and fight ageing-related diseases.7
Resveratrol supplements provide a more concentrated source of this compound, and support healthy ageing by acting as an antioxidant, promoting heart health, and potentially slowing down ageing processes at the cellular level.7
As we age, several factors such as dietary changes, decreased physical activity, increased medication use, and natural physiological changes can disrupt the balance of the gut microbiota.
This disruption, often referred to as gut dysbiosis, has been linked to several age-related health issues, including chronic inflammation, reduced immune function, and increased susceptibility to infections and diseases like heart disease, diabetes, and more.8
Therefore, maintaining gut health through a balanced diet, regular exercise, and the use of pre-, pro-, and postbiotics can be a potent strategy for supporting healthy ageing. Prebiotics and dietary fibre nourish beneficial gut bacteria, while probiotics can replenish and maintain a healthy bacterial community.
Postbiotics, the beneficial metabolic by-products of these microorganisms, can help regulate immune function and maintain the integrity of the gut lining.
In essence, by taking care of our gut microbiome, we can potentially influence our health outcomes as we age, underlining the interconnectedness of gut health and healthy ageing.
In conclusion, healthy ageing is not merely a product of genetic inheritance, but significantly influenced by our lifestyle choices and daily habits.
From the power of omega-3 fatty acids, CoQ10, and pre-, pro- and postbiotics, to the potent antioxidants of resveratrol and glutathione, these natural supplements are potent aids in our pursuit of longevity and well-being.
Yet, it’s important to remember that supplements should complement a balanced diet and active lifestyle, not replace them. Regular exercise, good sleep, mental stimulation, and a diet rich in fruits, vegetables, lean proteins, and whole grains form the backbone of healthy ageing.
Supplements can fill nutritional gaps and provide additional health benefits, but the foundation should always be a healthy lifestyle.
| # | References |
|---|---|
| 1 | Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. |
| 2 | National Institutes of Health. Omega-3 Fatty Acids Fact Sheet for Health Professionals. 2023. |
| 3 | Troesch B, Eggersdorfer M, Laviano A, Rolland Y, Smith AD, Warnke I, Weimann A, Calder PC. Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition. Nutrients. 2020 Aug 24;12(9):2555. |
| 4 | Hernández-Camacho JD, Bernier M, López-Lluch G, Navas P. Coenzyme Q10 Supplementation in Aging and Disease. Front Physiol. 2018 Feb 5;9:44. |
| 5 | Hargreaves I, Heaton RA, Mantle D. Disorders of Human Coenzyme Q10 Metabolism: An Overview. Int J Mol Sci. 2020 Sep 13;21(18):6695. |
| 6 | Iskusnykh IY, Zakharova AA, Pathak D. Glutathione in Brain Disorders and Aging. Molecules. 2022 Jan 5;27(1):324. |
| 7 | Shaito A, Posadino AM, Younes N, Hasan H, Halabi S, Alhababi D, Al-Mohannadi A, Abdel-Rahman WM, Eid AH, Nasrallah GK, Pintus G. Potential Adverse Effects of Resveratrol: A Literature Review. Int J Mol Sci. 2020 Mar 18;21(6):2084. |
| 8 | Biagi E, Franceschi C, Rampelli S, Severgnini M, Ostan R, Turroni S, Consolandi C, Quercia S, Scurti M, Monti D, Capri M, Brigidi P, Candela M. Gut Microbiota and Extreme Longevity. Curr Biol. 2016 Jun 6;26(11):1480-5. |
