There is no one-size-fits-all approach to healthy aging. As with most things health-related, everyone—and every body—is different. What’s best for you might not be best for someone else. But there are some general guidelines that we can follow to make the most of our golden years. Eating a healthy and varied diet, moving our bodies regularly, and sleeping well are all good healthy living (and healthy aging!) principles to follow.
Can supplements help support us on our aging journeys? Scientists are hard at work studying several supplements to find out. Since everyone is different, it’s important to check with your health care practitioner before starting any new supplement. Here are a few to consider.
For skin aging
Researchers are investigating probiotics—healthy bacteria—for skin health. Our intestinal microbiomes can influence many different facets of our health, including our skin. More research is needed, but probiotics might help ward off dry skin, repair oxidative stress, and strengthen the skin barrier.
Marine collagen could also play a supporting role in our skin. This supplement may help to minimize oxidative stress, photodamage (damage from the sun’s rays), and the look of wrinkles. Other natural health products being studied for their potential roles in supporting our skin as we age include omega-3s, vitamin D, vitamin C, and curcumin.
For cardiovascular health
Taurine is a naturally occurring amino acid, meaning that it’s one of the building blocks of protein. It’s found in foods as well as in supplement form. Recent research has examined it in terms of health for older adults.
According to a 2023 study published in Nutrients, taurine may help regulate blood pressure, improve cardiac fitness, and support vascular health. The study authors explain that “its mechanisms of action and antioxidant properties make it also an intriguing candidate for potential anti-aging strategies.” A second piece of research published in 2023 explained that a taurine deficiency may even be a driver of aging. More studies are needed.
For muscle mass
As we age, our muscle mass declines, and we lose strength. This progressive loss is called sarcopenia, and it’s made worse by a sedentary lifestyle and a poor diet. Research from 2023 tells us that low protein intake among older adults makes age-related muscle size, quality, and function worse.
A 2024 meta-analysis included 10 randomized controlled trials with 1,154 participants about whey protein (protein powder derived from dairy). Although further research is needed, whey protein was found to significantly increase skeletal muscle mass, gait speed, and handgrip strength in older adults with sarcopenia.
For cognitive function and memory
Many people are concerned about their memory as they get older. In a review published in Nutrients in 2023, researchers discussed the significance of nutritional supplementation in the preservation of cognitive health in the context of aging. The found that supplementation with some vitamins, minerals, antioxidants, dietary polyphenols, carotenoids, and omega-3s (such as fish oil) may help improve cognitive health as we age. However, more research is needed.
According to another 2023 study, taking a daily multivitamin may help improve memory in older adults.
This article was originally published in the October 2024 issue of delicious living magazine.
This article originally appeared on alive.com as “Healthy Aging“.