Five Top Anti-Aging Nutrients You Probably Aren’t Getting Enough Of

Healthy aging is all about balance. It starts with eating nutritious foods, getting adequate rest, and exercising regularly. These habits have been consistently shown to do more than just reduce the risk of life-shortening conditions. They can also lengthen life expectancy and even reverse aging.

We do our best to get our nutrients from the food we eat and the beverages we drink. It isn’t easy. Whether you’re starting a new diet or a new job, chances are you’re not eating as well as you should be. Thankfully, necessary nutrients can be found in special formulated pills that act like longevity supplements. It’s like adding a security system to your house when you already have a gate and solid locks. Supplements deliver defense and peace of mind. 

Not getting enough of these nutrients can do more than leave you feeling run down. Being deficient will also cause premature aging. Here are five anti-aging nutrients you probably aren’t getting enough of and how to get them.

Extend Your Lifespan: Lower Your Biological Age

Healthy aging isn’t skin deep. In their quest to look youthful, people often buy creams or lotions. However, what goes into your body is much more important than what goes on it. The right vitamins and nutrients not only lengthen longevity but can help you look and feel younger. Of course, that’s not an excuse to skimp on sunscreen and moisturizers!

Anyone concerned about longevity or even reverse aging should learn more about biological age. This is not how many birthdays you celebrate but rather the age of your cells. An active 50 year-old with a healthy diet could have a far younger biological age than someone born in the same year who has a sedentary lifestyle. Utilizing A and dataI-driven technology, Kyla can estimate your biological age. By downloading the Kyla app, you’ll be able to access this cutting edge feature. It even estimates your anticipated life expectancy. 

Ingesting the right combination of anti-aging nutrients and longevity supplements can extend not just your lifespan but your health span as well. This is the number of years when you are free from age-related disease. The good news is that you can increase your healthspan, lower your biological age, and even reverse aging through simple lifestyle adjustments. 

Kyla provides easy-to-read graphs that help you chart your progress. You can even speak with a Kyla doctor and collaborate toward extending your healthspan along with your lifespan. As we learn more about the value of anti-aging nutrients, it becomes increasingly possible to slow down aging. In the future, these developments may allow us to extend our lives more than one year for every year we are alive. This is called longevity escape velocity. It may be possible to live far longer in the future than humans do today — changing our lives by changing our diet. Collagen is one way to do that. 

1. Collagen for Agelessness Inside and Out

Dermatologists describe collagen as the “number one anti-aging supplement.” Most of us are aware of this protein because of its use in skin care treatments. It’s vital for healthy skin and can help reverse aging. Unfortunately, its production peaks around the time we celebrate our 25th birthday. After that, it plummets. 

Declining collagen levels are one reason we get lines and wrinkles. Because of declining collagen production, it’s the ideal longevity supplement. In fact, studies show that it’s actually better to take it as a pill. That’s because creams don’t completely penetrate the skin. Injectable fillers will stimulate production but they are pretty pricey and can leave your skin looking bruised and battered. 

Hydrolyzed collagen peptide supplements are easy to take, inexpensive, and work even better than creams. Examining a dozen studies with nearly 1800 participants, one research paper concluded that, “Hydrolyzed collagen supplementation can improve skin hydration and elasticity. In addition, the long-term use of collagen yields more favorable effects on skin hydration and elasticity than the short-term use of collagen.” There are no fixed guidelines of how much to take with recommendations of  2.5–15 grams of hydrolyzed collagen peptides daily (with the larger dose focused more on building muscle.)

Of course, you can boost collagen by eating certain foods including chicken and eggs, dairy products, beef or broth. It’s also important to note that oral collagen supplements are usually derived from animal products. That means along with not being vegan most are not kosher or halal.

2. Get Your Eeees (Vitamins, That Is)

Vitamin E is a lesser-known nutrient. While many of us take vitamin C or B Complex, Es are awesome longevity supplements – especially if you’re already taking collagen. That’s because Vitamin E supercharges collagen production. It works alongside this protein to accelerate both cell regeneration and skin production. Taking a vitamin E supplement can also protect against collagen breakdown. You can also find this helpful anti-aging nutrient in numerous healthy snack options including peanuts and peanut butter, avocados, mangoes, almonds, asparagus, or sunflower seeds. It also helps our immune system. 

Although our bodies produce vitamin E, sun exposure rapidly reduces it. In fact, this vitamin helps our skin protect itself against burns or even cancer. Vitamin E even has antioxidant effects. Antioxidants can protect your cells against the free radical molecules your body produces during digestion. Free radicals are responsible for both premature aging and a host of chronic conditions. Along with its boost to the immune system, vitamin E helps prevent cognitive decline and heart disease. The recommended dose for vitamin E is 15 milligrams daily; pregnant women should increase it to 19 milligrams. 

3.  Search for Selenium

Along with vitamin E, look into selenium. This trace mineral can be found in foods like shellfish, eggs, grains, liver, and red meat. Garlic contains it as do most herbivores who consume plants that grow in selenium-rich soil.

Selenium promotes healthy skin and healthy aging. Research suggests it prevents cardiovascular disease and tumors. It may also lengthen telomeres – chromosomal caps involved with determining the rapidity of cellular aging. Some see telomeres as holding the secrets to longevity. The recommended dose for selenium is 55 micrograms daily. Pregnant women require 60 micrograms and those who are lactating need 70 micrograms daily.

4.  Relying on Retinol? Have More Vitamin A

Although creams containing retinol provide a simple solution for fine lines and wrinkles, many people don’t realize that when it’s consumed in the form of vitamin A it doesn’t just promote a younger you on the outside. It does so on the inside as well. Retinol, along with Retin-A and tretinoin, are compounds derived from Vitamin A. Known collectively as retinoids, they can be found in numerous skin care products – some of which require a prescription. 

Retinoids actually work by damaging the skin. That’s because when creams containing a retinoid are applied, it accelerates the skin cells’ life cycle. They die faster, divide more rapidly, and quickly produce healthy, new cells. Along with causing exfoliation, retinoids also stimulate elastin and collagen production. Although it won’t reverse aging it reduces the appearance of fine lines and wrinkles. 

However, the benefits of vitamin A are more than skin deep. That’s because consuming foods rich in this vitamin have been linked to longer life expectancy. Getting enough vitamin A reduces your risk for both cancer and cognitive decline. It’s not surprising that so many believe that eating carrots will improve your vision because they are a solid source of vitamin A. Although the vitamin is essential for eye health and supports night vision, it won’t miraculously improve your eyesight. 

Along with other orange veggies including sweet potatoes and pumpkins, green leafy vegetables like broccoli and kale along with cantaloupes, mangos, milk and eggs all have Vitamin A. So does beef liver oil and fortified cereals. 

Eating a varied diet not only reduces your risk of vitamin deficiency but because vitamin A has antioxidant properties, they can also protect your cells against free radicals. Supplementation may not provide these benefits. If you do take vitamin A, men should  aim for 900 micrograms (mcg) daily while women can take 700 mcg for adult women.

Along with Vitamin A, the nutrient lutein can protect your eyes from sun damage. Lutein supplements can also prevent macular degeneration – which is one of the main causes of blindness for older adults. Eating a balanced, plant-based diet including spinach and kale along with egg yolks should provide more than enough lutein to access its protective, healthy aging benefits. While supplements can also prevent vision-related conditions, they can reduce your body’s ability to absorb vitamin E when taken it with beta carotene.

5. Red Wine and Other Resveratrol Sources 

Sun exposure is a double edged sword. It’s vital for the production of Vitamin D – and many Americans are deficient in this anti-aging nutrient. Yet it also causes premature aging in the form of wrinkles, lines, and spots along with raising the risk for skin cancer. The antioxidant resveratrol not only battles age lines but research suggests it may also battle aging – and lengthen longevity in the process.

Fans of vino will be pleased to know that it can be found in red wine because this nutrient is why red grapes are red – along with raspberries and similar berries. A powerful antioxidant, it provides cellular protection against UV-irradiation. It’s also been used in traditional medicine to treat everything from arthritis, and fungal diseases to urinary tract infections and skin inflammation. Research has also revealed that it can help prevent heart disease, cancer and numerous other health problems by reducing the chronic inflammation that often leads to these conditions. 

There are many other anti-aging nutrients being examined, including curcumin which is found in turmeric. This nutrient has suppressed tumor formation and inflammation in some medical studies. Doctors recommend sprinkling turmeric in coffee or tea; supplements are considered safe and advisable since it’s hard to get the nutrient in food. 

Still, some of the best anti-aging nutrients are incredibly common. Many adults don’t get enough vitamin B12 or D. Being deficient in these vitamins has been linked to numerous conditions and generally poor health. “Nutrition science is hard because there are so many factors in how diet affects health and aging,” Dolores Woods, a registered dietitian with UTHealth Houston School of Public Health recently told Forbes.”Everyone is different; genetics and environment play a role, and even large studies of certain supplements might not be inclusive [in terms of chosen study subjects].”

Although supplementation is incredibly valuable, it’s not a substitute for a balanced diet that includes a wide variety of fruits and vegetables, whole grains, legumes, and lean protein sources. Healthy aging is hard to achieve without these foods along with regular physical activity, plenty of rest, alcohol in moderation, and avoidance of tobacco products. 

To find out if you’re neglecting necessary nutrients – including ones that promote healthy aging – the first step is an at-home blood test from Kyla. Other companies charge hundreds of dollars for these tests but Kyla’s is just $99. It could even be covered by insurance. After taking a short quiz, choose the best test for your needs. You’ll receive a test kit a few days after ordering. Collect your sample and mail it to our labs postage-free. 

The results you’ll receive will not only reveal B and D vitamin deficiencies but also information about inflammation markers which could indicate a risk for cancer. You’ll learn if your hormones are in balance along with your heart, liver, and kidney health. You’ll even learn what lifestyle adjustments will lengthen longevity, lower your biological age, and improve your cognitive function.

By downloading the Kyla app you’ll be able to join our Anti-Aging program which opens the window to health-related insights thanks to AI analytics and advanced testing. You’ll learn about current health risks and ones to be wary of in the future. So, download the Kyla app and learn more about living a lifestyle devoted to healthy aging.

Source:

1. Kubala, Jillian. MS, RD. “The 14 Best Anti-Aging Vitamins and Supplements,” Healthline. January 25, 2022. https://www.healthline.com/nutrition/anti-aging-supplements
2. Gao, Lulu et al. “Antiaging effects of dietary supplements and natural products.” Frontiers in pharmacology. June 27, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10333707/
3. “Eight Anti-Aging Vitamins and Nutrients That Actually Work, Ranked,” Science Daily. June 20, 2022. https://scitechdaily.com/8-anti-aging-vitamins-and-nutrients-that-actually-work-ranked/
4. Pu, Szu-Yu et al. “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.” Nutrients. April 26, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
5. Snyder, Cecilia. MS, RD. “How Much Collagen Should You Take per Day?” Healthline. February 10, 2023. https://www.healthline.com/nutrition/how-much-collagen-per-day
6. Pietrangelo, Ann. “What Are the Benefits and Side Effects of Using Tretinoin?” Healthline. February 1, 2023. https://www.healthline.com/health/skin/tretinoin 
7. Salehi, Bahare et al. “Resveratrol: A Double-Edged Sword in Health Benefits.” Biomedicines. September 9, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6164842/
8. Pelley, Virginia.  “Your Guide To The Best Anti-Aging Supplements,” Forbes. January 29, 2024. https://www.forbes.com/health/healthy-aging/best-anti-aging-supplements/
9. “Selenium in diet,” University of Florida Health. https://ufhealth.org/conditions-and-treatments/selenium-in-diet
10. “Vitamin A,” Mayo Clinic. September 14, 2023. https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945