Introduction
We all know that aging is an inevitable process and while we hope to mature and shoulder more responsibilities, we often think that there is nothing we can do to age better or slow its rate. That is where most of us go wrong- we give up in the face of inevitability. There are a lot of people who say that age is just a number but it is high time you believe it. You may have heard stories of an old man running a marathon with ease, or an old woman giving birth to children, when she is in her late 50s. That begins by paying close attention to the food we eat, understanding the importance of being physically active and knowing when to pause and rest. The good news is - healthy aging does NOT need to be a myth and here are 8 reasons you need to know of- in the form of supplements, that are designed to help you achieve most of your health goals, if you put in the effort that is really needed at each stage of life.
Top 8 Longevity Supplements For Healthy Aging and Peak Performance
Supplements have long been doubted for their ability to actually be of any help. We do agree that supplements will not help you out exclusively, but if you do almost everything right in a day, then supplements will definitely give you a healthy push to achieve more. Let’s look at 8 different supplements that are actually great for your body- simply because they are the same compounds that are innately synthesised within, most of the time. Other supplements help your body synthesise those necessary compounds, as they function as important precursors.
NMN - Nicotinamide Mononucleotide is a precursor molecule for NAD+ that is normally synthesised in your body by all cells for proper functioning. You may wonder why supplementing with NAD+ is not recommended. The reason is simple- due to its large molecular size, it does not enter cells, which is why supplementing with the precursors makes more sense. These compounds are way smaller in size and once they enter cells, they can be rearranged to form NAD+, which can then be used to run a variety of cellular processes- the most important ones being DNA synthesis and repair, while serving as an energy source in general. NAD+ levels tend to stagnate as we get older, but they get used up in increasing amounts, as maintenance gets costlier. This is why it is a good idea to supplement with NMN- as you are giving your body a fighting chance and the resources to take care of itself. A dosage of 500 mg-1000 mg is safe enough to be consumed on a daily basis, but beginning with the lower dose is always a good idea.
Resveratrol - Resveratrol is a plant based polyphenol that is mostly found in certain fruits and nuts- especially their skin in some cases. Many studies have shown that resveratrol has 2 configurations- cis- and trans- forms respectively and that it has potent anti-inflammatory and antioxidative properties. Trans- resveratrol is more easily absorbed by the gut as it is way more bioavailable, when compared to the cis-form. This compound is pretty famous because it is commonly found in wine- which is where the saying ‘a glass of wine everyday is good for your heart’ comes from. Resveratrol is great for circulation in general. Igt plays an important role in conferring immunity in plants, which is why it is a great immunity booster for you too.
Trimethylglycine- Betaine TMG or TriMethylGlycine is a triple-methylated version of glycine- the smallest amino acid that can be derived from your diet and is synthesised in the body too. Betaine TMG can give away all of its methyl groups, which are used extensively in hundreds of reactions and pathways in the body. One of its main functions revolves around regulating levels of another amino acid in the body- called homocysteine. An increase in homocysteine can mean trouble in the body. But, with the addition of a methyl group, homocysteine gets converted into methionine- an amino acid which is pretty harmless. Glycine also functions as an inhibitory neurotransmitter in the brain, helping you relax, which is why TMG is a great addition to our routine if you would like to destress.
Apigenin - Apigenin is also a plant based flavonoid that can be found in herbs like parsley, thyme, oregano, in flowers like chamomile and in greens like spinach, onions, tomatoes and in some fruits like cherries, oranges and grapes. Apigenin is good at ensuring that NAD+ reserves are retained because it can stop the expression and subsequent activity of CD38- a protein that is found on the surface of many cells. CD38 normally brakes NAD+ to handle other cellular signalling requirements, but with apigenin in place, this does not happen. More NAD+ means more energy for you, which translates to better everyday performance.
Ca-AKG - Calcium salt of Alpha Ketoglutarate (AKG) is a molecule that is necessary for the mitochondria to produce energy in the form of ATP molecules, efficiently. But, AKG by itself is very unstable, which is why coupling it with calcium extends its shelf life and improves its bioavailability. Ca-AKG behaves like a hormetin- which means it triggers cellular stress related pathways, that can then promote healing - if it is given in low doses. High doses can be harmful, which is why Ca-AKG is safe for regular consumption at 500 mg per day, for 3 years continuously. It may be safe even afterwards too, but no long term studies have been done yet.
Creatine - Creatine is a natural compound that is made from a combination of 3 amino acids - methionine, glycine and arginine respectively. Over 50% of your creatine needs are fulfilled in house- by the liver, pancreas and kidneys and most of it goes to the muscles only (like 95%). Think of creatine as essential fuel for your muscles to move and flex well, which is why it is made in larger amounts whenever you work out. The rest is shunted off to other places like the heart and the brain. Creatine monohydrate is a common supplement that is safe enough to be used on a regular basis, though the dosage may vary- depending on your needs.
Quercetin - Quercetin is a plant flavonoid- which is a group of compounds that give produce their vibrant colours. They are well known for their antioxidative properties - which means they are adept at getting rid of free radicals and keeping cells safe from oxidative damage. The good news is most of us get enough quercetin if we eat multiple servings of fresh fruits and vegetables everyday. Some of its benefits include improving immunity, providing cells with more energy and to help combat chronic inflammation. Quercetin also helps blood vessels relax, hence helping people deal with hypertension. It is also good for improving insulin sensitivity and diabetic individuals. Quercetin is better absorbed by the body if taken with resveratrol, Vitamin C or bromelain.
CoQ-10 - Coenzyme Q10 is a compound that is produced in your body naturally. But, levels begin to drop a lot when you reach your 30s- just like NAD+, AKG or other compounds. Like NAD+, low levels of CoQ-10 mean your body will not be able to combat chronic disease well. CoQ-10 is oxidised to ubiquinone and reduced to ubiquinol regularly for cellular processes to occur- and this back and forth is important as it helps cells produce energy in the form of ATP (Adenosine Triphosphate). It also has potent antioxidative activity, with CoQ-10 being present in high amounts in the heart, pancreas, liver and kidney. Studies have shown that supplementing with CoQ-10 is good for people who are older and that it especially benefits folks who have heart failure. CoQ-10 is also good for improving fertility- in improving sperm and egg quality in both men and women.
So, here you go- 8 absolutely important supplements you need to know of - as they will help your body work more efficiently, the older you get. These compounds help you achieve peak performance by improving symptoms of brain fog, chronic fatigue, improving immunity and by giving your body resources so that you have enough energy to get through a day, with plenty left when you need to rest too. But, we caution against becoming over-dependent on them. You should instead use them along with a well planned diet- to derive the maximum benefits that both have to offer.
