Can Supplements Really Slow Down Aging?
Aging happens to everyone, but how quickly we age is not set in stone. While our genes play a role, choices like diet, lifestyle, and supplementation can really impact how we age. Things like cellular damage, ongoing inflammation, age related diseases and decreasing levels of NAD+ can lead to tiredness, wrinkles, and memory problems, all issues that we often associate with biological aging.
Luckily, nature has some great options. Some herbs and supplements have been studied and shown to help repair cells, boost antioxidants, promote longevity and help manage age related diseases.
In this guide, we’ll look at how to fight oxidative stress, boost mitochondrial function, reducing inflammation and enhancing collagen and skin elasticity.
We will talk about the best supplements to slow aging, how they work, and how to take them for the best results.
Let’s jump in and check these out.
1. Glutathione
Glutathione has always been known as the master antioxidant, it is one of the best supplements for aging. Glutathione is a good anti aging supplement as it fights off oxidative stress and harmful free radicals that can damage your DNA and speed up aging. It aids in liver detox, getting rid of toxins that can speed up the aging process. And it can improve skin health with skin clarity, and lesser dark spots. A fact backed by studies that showed brighter, younger looking skin.
What’s the best form of glutathione to take? Liposomal glutathione is known for better absorption, or you could just go with S-acetyl glutathione for stability. Take between 250 and 500 mg daily for anti-aging; and up to 1,000 mg for detox.
2. Resveratrol
This supplement has long been celebrated for supporting longevity genes. It is a good anti aging supplement because it activates SIRT1, a gene that may help extend lifespan. It therefore offers protection to your heart, from heart diseases by protecting your blood vessels as you age. Resveratrol also mimics some benefits of calorie restriction as it encourages autophagy, which helps clean out old cells.
What’s the best form of resveratrol to take?. It is best to take trans-resveratrol with piperine for better absorption. Go with a dosage of between 100 to 500 mg daily and if you need any higher doses please contact a healthcare provider.
3. Cucumis Melo also known as Superoxide Dismutase or SOD
SOD is one of the body's strongest antioxidants, helping to break down harmful radicals that can highly age your skin and cells. The radicals are known as superoxide radicals. Studies have shown that Cucumis melo is good for aging as it can help reduce wrinkles and combat aging caused by UV damage.
What’s the best form of Cucumis melo to take? The best form is the one extracted from melon like the trademark, GliSODin, which survives digestion better than other kinds of SOD. This is also available in Plantus Repair Reflection Capsules. You can take SOD between 250 to 500 mg daily.
4. Curcumin from Turmeric
Curcumin is a strong antioxidant that can help reduce cellular damage to our cells because of reactive oxygen species. Thanks to its phenolic groups, curcumin is good for aging as it acts as a good shield and fights oxidation inside our bodies while acting like a selfless defender giving away parts of its hydrogen atoms to neutralize these harmful molecules known as reactive oxygen species before they hurt our cells. Another main benefits of turmeric for our skin is that it helps increase collagen production and promote the healing of new tissue. It also inhibits elastase, an enzyme that harms our skin's ability to make elastin. Plus, it blocks NF-kB, a molecule linked to inflammation and aging. On top of that, it may support brain health and could help slow down neurodegeneration.
What’s the best form of Curcumin to take? Phytosomal or curcumin enhanced with black pepper also known as piperine for better absorption. Take between 500 and 1,000 mg daily.
5. Burdock Root
Burdock root has been used for a long time to support skin health by improving blood flow and blood circulation. Burdock root is good for aging because when your body circulates well, it sends nutrients and oxygen to your skin cells, which has the antiaging effect of making your skin look more youthful. Burdock root also contains polyphenols that help fight glycation, a major cause of wrinkles and arterial stiffness. It also aids in liver detox, which is important for keeping you feeling youthful.
What’s the best form of burdock root to take? Tea, extract, in detox blends or skincare supplement blends. Take between 1,000 to 1,500 mg daily or 2 to 3 cups of burdock root tea.
6. CoEnzymeQ10 is known as COQ10 or Ubiquinone and sometimes Ubiquinol
It's a strong antioxidant and helps produce energy in cells, especially in the mitochondria. CoQ10 comes in two types: ubiquinone, which is the oxidized form, and ubiquinol, which is the active, usable form. The body can switch between these two, but ubiquinol works better for us. CoenzymeQ10 is good for aging as it is key for energy production in cells and lower levels can lead to fatigue and slower repair. It also supports heart health, particularly in older adults.
What’s the best form of COQ10 to take? Ubiquinol the active version, its also better for people over 40. Take between 100 and 300 mg daily.
7. PQQ (Pyrroloquinoline Quinone)
PQQ is a strong antioxidant that helps keep your body's balance in check and supports how well your cells produce energy. It also plays a role in managing fats, which might be good for boosting your energy levels. It’s good for aging because it helps create new mitochondria, which are the energy factories of cells therefore boosting cell function. PQQ also works really well alongside CoQ10. Take 10 to 20 mg daily of PQQ for antiaging support.
8. Collagen Peptides
Collagen has often been suggested as a way to slow down aging. Some studies indicate that collagen peptides might help lessen wrinkles, but the anti aging effects may not be as huge. Collagen peptides are however very good for aging as they improve skin health with elasticity and hydration, the longevity benefits collagen peptides is to supports joint health and bone health as you age.
What’s the best form of collagen peptides to take? Hydrolyzed collagen types I & III for skin, Type II for joint health and ideally with Vitamin C. Take 10 to 20 g daily.
Note: Taking vitamin C along with collagen can help keep your skin healthy and may speed up healing. If you're lacking vitamin C, the collagen production by fibroblasts isn’t stable, making it harder for your body to repair tissue and causing wounds to heal more slowly.
9. Vitamin D
Vitamin D is known for slower aging at the cellular level. Vitamin D acts like a repairs manager for our bodies because as we age, things start breaking down but since vitamin D affects over 200 genes linked to immune function and DNA repair, it comes in handy. And Vitamin D deficiency or rather low levels of vitamin D can speed up aging and are linked to osteoporosis and cognitive function decline. For vitamin D supplementation, take 2,000 to 5,000 IU daily, depending on blood levels. So make sure to consult your healthcare provider to check your levels.
10. Vitamin E
Vitamin E is a popular antioxidant because its known to stop oxidation in the cell membranes where fats are. It promotes its anti aging effects on a molecular level. Its said that vitamin E traps the harmful molecules known as reactive oxygen species before they damage cells. Vitamin E is great for aging as it help slow aging by protecting skin, brain, and heart. It protects cells from oxidative stress. And can be used both topically and internally to combat dry skin and skin aging from UV sun damage.
What’s the best form of Vitamin E to take? Mixed tocopherols and tocotrienols. 400 international units daily.
11. Omega-3s (EPA/DHA)
Omega -3s are good for aging as they reduce chronic inflammation and lowers markers of aging. Omega 3 supplements also helps maintain brain function and volume in older adults.
What’s the best form of Omega 3 supplements to take? Triglyceride-form fish oil or the vegan-friendly algae oil. Take 1,000–2,000 mg EPA/DHA daily. It is beast to combine Omega 3, Vitamin D and regular exercise.
Conclusion: Combine Your Supplements for Better Aging
Staying youthful isn't about just one supplement. The best approach is to combine longevity supplements to slow aging or what they would call stacking supplements for anti aging benefits. Aside from this, you can also incorporate better everyday healthy longevity habits like:
- Intermittent fasting to promote cell renewal incorporate a healthy diet too
- Strength training to keep muscle and improve metabolic health
- Getting quality sleep to support nightly repair
Where to Start: For healthy aging, begin with foundational longevity supplements like glutathione, resveratrol, and collagen peptides. Then, add specific options based on your needs, like CoQ10 and PQQ for energy, omega-3s for brain health and cognitive functions, and SOD or burdock root for skin and detox support.
You can also check Makhzan’s dietary supplements like Plantus Repair Reflection Capsules and Collagen Max C to provide a mix of these herbs and antioxidant compounds, suitable for modern lifestyles.
Take control of healthier aging effectively.
FAQs
Which supplement is the most powerful for slowing aging?
Glutathione is the most powerful antioxidant, and resveratrol is the next to helps with longevity. But combining different things, like NAD+ boosters, collagen, and omega-3s, tends to be the most effective.
Can supplements reverse aging?
They can’t reverse aging or stop aging in a direct sense, but they help slow down cell damage, reduce inflammation, and boost repair processes. This can lead to healthier skin, more energy, and a slowdown in age related problems.
How long does it take to see results?
For skin and hair health go with collagen and vitamin E which usually takes about 4 to 12 weeks to show results. For energy boosts use CoQ10 and PQQ and you might notice changes in 2 to 8 weeks. When it comes to brain health go for omega-3s and curcumin and know that it might take about 3 to 6 months to see benefits. And for cellular repair go with glutathione and resveratrol and expect to wait about 1 to 3 months.
Are there side effects to these ingredients?
Most of these are safe but be careful with a few things: High doses of curcumin can thin your blood, so watch out if you're taking blood thinners. Taking too much vitamin D can lead to toxicity, so it's a good idea to check your levels before getting a high dose. NAD+ boosters like NMN or NR might cause flushing if you take them in large amounts.
Should I take these supplements with food?
Fat-soluble vitamins like vitamin D, resveratrol, vitamin E, and omega-3s are best taken with meals. On the other hand, water-soluble ones like glutathione and collagen can be taken whenever.