You know, anti-aging is not just about younger-looking smooth skin. It's about rejuvenating brain cells, and organ cells and having them function like they used to. Getting stamina and brain power back, you know what I mean? I have said in the past that I don't want to look young unnaturally, I just want to age gracefully - I wasn't lying. But at times, I feel tired of feeling tired so easily.
I guess it's how you manage to balance your daily routine. When my mindset is there (to focus on work or hobby, for example) but the body's not keeping up with it, I tend to get agitated. It seems this wonderful life will be wasted if I take things too easy while I still want to continue doing what I love to do.
Did You Know?
- Market Size: The global anti-aging market is expected to reach $88.3 billion by 2026.
- Consumer Spending: The average American spends $1,800 annually on anti-aging products.
- Supplement Use: Over 60% of men aged 45 and older use dietary supplements for health and anti-aging benefits.
- Vitamin D: Vitamin D supplements can reduce the risk of skin aging by up to 25%.
- Omega-3: Omega-3 fatty acids are linked to a 15% reduction in the risk of cognitive decline.
- CoQ10: Coenzyme Q10 (CoQ10) supplements can improve skin elasticity and reduce wrinkles by 33% in clinical studies.
Nicotinamide Riboside (NR)
Nicotinamide Riboside is a form of vitamin B3. It helps your body make more of a substance called NAD+. NAD+ plays a key role in producing energy in our cells and also in repairing damaged DNA. As we get older, the amount of NAD+ in our bodies goes down, slowing down the metabolism and making us feel less energetic.
NR is believed to boost NAD+ levels, which can support cellular repair, improve energy metabolism, and possibly extend cell lifespan. It's also being researched for its potential to improve brain health, muscle function, and even metabolic conditions.
NR supplements are typically available in dosages ranging from 100 to 300 mg per day. But there is no universally recommended dose yet. It seems that research is still ongoing to determine the optimal dosage for various health benefits.
Nicotinamide Riboside for Anti-Aging
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Coenzyme Q10 (CoQ10)
Coenzyme Q10 is found in every cell of your body. Think of it as the spark plug of your cells, helping to produce energy. As we age, levels of CoQ10 can decrease. This supplement is often touted for its potential to improve energy levels and brain function. Plus, it's an antioxidant, which means it helps fight those pesky free radicals that contribute to aging.
Typical Dosage: The common daily dosage for CoQ10 ranges from 100 to 200 mg. Some conditions may require higher doses, but of course, it's best to start with a lower dose.
Did You Know?
- Collagen: Collagen supplements can increase skin hydration by 28% and reduce wrinkle depth by 20%.
- Resveratrol: Resveratrol has been shown to extend lifespan by 30% in animal studies and may offer similar benefits to humans.
- Antioxidants: Antioxidant supplements can reduce oxidative stress markers by 40%, slowing down the aging process.
- Vitamin C: Regular intake of Vitamin C can boost collagen production and reduce skin aging signs by 17%.
Collagen
Collagen is a major component of your skin, helping keep it firm and supple. As we age, our bodies produce less collagen, leading to wrinkles and less elastic skin. Collagen supplements come in powders, capsules, and even in certain foods, and they're a go-to for many looking to maintain their skin's youthful appearance.
Typical Dosage: Collagen supplements are often taken in doses of 2.5 to 10 grams per day. The effectiveness can depend on the type and source of collagen, as well as individual factors.
Turmeric (Curcumin)
Turmeric, the spice that gives curry its yellow color, contains a compound called curcumin. Curcumin is celebrated for its anti-inflammatory and antioxidant properties. Some studies suggest it can help with age-related chronic diseases and brain function. While you can cook with turmeric, supplements offer a more concentrated dose of curcumin.
Typical Dosage: For the active component curcumin in turmeric, supplements typically range from 500 to 2,000 mg per day. It's often combined with piperine (found in black pepper) to enhance absorption.
Omega-3 Fatty Acids
Omega-3s are found in fish oil, these fats are friends to both your heart and brain. As we age, keeping these two organs in tip-top shape is a must. Omega-3 supplements can be a great choice, especially if fish isn't a regular part of your diet.
Typical Dosage: For general health, a common recommendation is 250 to 500 mg of combined EPA and DHA per day. For specific conditions or therapeutic effects, higher doses may be recommended.
Did You Know?
- Zinc: Zinc supplements can improve immune function, which tends to decline with age, by 29%.
- Probiotics: Probiotics can enhance gut health, which is crucial for nutrient absorption and overall vitality, by 35%.
- Curcumin: Curcumin, found in turmeric, can reduce inflammation by 50% and is linked to slower aging processes.
- Ashwagandha: Ashwagandha can reduce stress and cortisol levels by 30%, which helps in slowing aging.
- Green Tea Extract: Green tea extract can protect the skin from UV damage by 20%, reducing signs of aging.
Vitamin D
Vitamin D, often called the sunshine vitamin, is a big player in bone health. As we age, maintaining strong bones is super important to avoid fractures and maintain mobility. But Vitamin D also supports our immune system. You can get Vitamin D from sun exposure, but for many, a supplement is an easy way to ensure they're getting enough, especially in those less sunny months.
Typical Dosage: The recommended daily amount of Vitamin D can vary widely based on factors like age, skin color, geography, and sun exposure. Typically, a daily dose can range from 600 to 2,000 IU, with some people requiring more to maintain optimal blood levels. It's important to monitor blood levels when taking higher doses.
Vitamin C
Vitamin C is a no-brainer. Famous for its immune-boosting properties, but it's also a powerhouse for skin health. It's an antioxidant, which means it helps protect your skin from damage caused by things like UV rays and pollution.
Plus, Vitamin C plays a huge role in collagen synthesis, which is key for maintaining youthful skin. You can find it in citrus fruits, but supplements are a great way to ensure you're getting enough.
Typical Dosage: For general health and skin benefits, doses of Vitamin C range from 500 to 2,000 mg per day. It's water-soluble, so the body excretes excess amounts, but very high doses can cause digestive discomfort.
Resveratrol
Resveratrol is a compound found in red wine, grapes, and some berries. It's gained attention for its potential to improve heart health and longevity. This supplement is believed to have antioxidant and anti-inflammatory effects, which might help reduce signs of aging and protect against diseases that become more common as we age.
Typical Dosage: Resveratrol supplements vary, but a common dosage is between 100 to 500 mg per day. It's important to start with a lower dose as higher doses may have potential side effects.
Green Tea Extract
Green tea is packed with antioxidants known as catechins, which can help combat skin aging and improve overall health. Green tea extract supplements can provide a concentrated dose of these antioxidants, potentially offering anti-aging benefits both for your skin and your internal health.
Typical Dosage: Standard doses typically range from 250 to 500 mg per day, which is equivalent to several cups of green tea. It's important to note that green tea extract can affect liver health at high doses.
Nicotinamide Riboside
Selenium
Selenium might not be as well-known as some other supplements, but it's a crucial mineral for the body. It plays a role in maintaining a healthy metabolism and supports immune function. Selenium also has antioxidant properties, helping to minimize damage from free radicals and inflammation, which is beneficial for aging gracefully.
Typical Dosage: The recommended daily allowance (RDA) for Selenium is 55 micrograms (mcg) for adults. For supplemental use, doses typically don't exceed 200 mcg per day. Higher doses can be toxic, so it's crucial not to exceed recommended amounts.
Probiotics
Probiotics, the beneficial bacteria found in fermented foods like yogurt and kimchi, are great for gut health. A healthy gut can influence overall health, including skin health and immune function. Taking probiotics as a supplement can help maintain a healthy gut microbiome, which is increasingly being linked to overall wellness, including how we age.
Typical Dosage: Probiotics are measured in colony-forming units (CFUs), and common dosages range from 1 billion to 10 billion CFUs per day. The specific strain and the health condition being targeted can influence the appropriate dosage.
Alpha-Lipoic Acid
This potent antioxidant helps fight cellular damage caused by free radicals. It's both water and fat-soluble, meaning it can work throughout the body. Alpha-lipoic acid is also believed to improve skin texture and signs of aging.
Typical Dosage: Dosages can vary widely, but a common supplement dose is between 100-600 mg per day. Higher doses should be taken under medical supervision.
Astaxanthin
Astaxanthin is a powerful antioxidant found in certain algae and seafood. It's known for its skin-protective benefits, including improving skin elasticity, reducing fine lines, and protecting against sun damage.
Typical Dosage: For anti-aging purposes, doses range from 4-12 mg per day.
Hyaluronic Acid
Hyaluronic acid is renowned for its ability to retain moisture, making it a popular ingredient in skincare for hydrating and plumping the skin. It can help reduce the appearance of wrinkles and keep the skin looking youthful.
Typical Dosage: In supplement form, common doses range from 100-200 mg per day. Topical skincare products vary widely in concentration.
Zinc
Zinc is an essential mineral that plays a role in skin health, immune function, libido, and overall cellular repair. It can help reduce inflammation and is used in treating a variety of skin conditions.
Typical Dosage: The recommended daily allowance (RDA) for zinc is 11 mg for men and 8 mg for women, with higher doses often used therapeutically under medical supervision.
Grapeseed Extract
Grapeseed extract is rich in antioxidants, including oligomeric proanthocyanidin complexes (OPCs), which are known to improve skin health and elasticity. It also supports cardiovascular health and provides anti-inflammatory benefits.
Typical Dosage: Common dosages range from 100-300 mg per day.
