This is an automatically translated article.
Today, people's demand for beauty to fight aging is growing. However, some people still do not fully understand how to supplement anti-aging substances.1. What is aging?
Aging can be defined as the time-related decline of physiological functions necessary for survival and fertility, which is a process that most people would like to slow down.
Some of its main causes include cumulative cellular damage caused by reactive molecules called free radicals and the shortening of telomeres, which are structures located at the ends of chromosomes that play a role important in cell division.
While aging is inevitable, increasing human lifespan and slowing the aging process has been a focus of scientific research for decades.
Through that research, scientists have identified a large number of substances with anti-aging properties, many of which can be taken as supplements by those looking for natural ways to slow down aging process and prevent age-related diseases.
Theo thời gian, cơ thể sẽ dẫn lão hóa đi
2. Curcumin
Curcumin is the main active anti-aging compound in turmeric that has been shown to have powerful anti-aging properties, attributed to its powerful antioxidant abilities.Cellular aging occurs when cells stop dividing. As you age, white blood cells build up, which is thought to accelerate aging and disease progression.
Research demonstrates that curcumin activates certain proteins, including sirtuins and AMP-activated protein kinases, which help delay cellular aging and promote longevity.
Plus, curcumin has been shown to fight cell damage and significantly increase the lifespan of fruit flies, roundworms, and mice. This compound has been shown to delay disease. This may be why turmeric intake is associated with a reduced risk of age-related mental decline in humans.
You can increase your curcumin intake by using turmeric in recipes or taking a curcumin supplement.
3. EGCG
Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, with research supporting its use to reduce the risk of certain cancers, as well as other health conditions like heart disease.
Among EGCG's various potential health-promoting properties is its ability to promote longevity and protect against age-related disease development. EGCG can slow aging by restoring mitochondrial function in cells and acting on pathways associated with aging, including the AMP-activated protein kinase signaling pathway ( AMPK). It also causes autophagy, the process by which your body gets rid of damaged cellular material.
Drinking green tea has been linked to a reduced risk of all-cause mortality, diabetes, stroke, and heart disease-related death. Plus, animal studies have shown it can protect against skin aging and wrinkles caused by ultraviolet (UV) rays. EGCG can be consumed by drinking green tea or taking concentrated supplements.
4. Collagen
Collagen is promoted as an anti-aging functional food of youth because of its ability to prevent aging of the skin.
It is an indispensable ingredient in your skin, helping to maintain skin structure. As you age, collagen production slows down, leading to a loss of collagen in the skin that accelerates signs of aging like wrinkles.
Some studies show that collagen supplements can reduce signs of aging, including wrinkles and dry skin. For example, a 2019 study in 72 women demonstrated that taking a supplement containing 2.5 grams of collagen — along with several other ingredients, including biotin — every day for 12 weeks significantly improved skin health. hydration, roughness and elasticity of the skin.
Another study in 114 women found that treatment with 2.5 grams of collagen peptides for 8 weeks significantly reduced eye wrinkles and increased collagen in the skin.
Although these results are promising, keep in mind that many collagen studies are funded by companies that manufacture collagen products, which may affect study results. Many types of collagen supplements are on the market, including powders and capsules.
Collagen giúp làm chậm quá trình lão hóa của cơ thể
5. Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays an essential role in energy production and protects against cell damage. Research shows that CoQ10 levels decrease as you age, and supplementing with it has been shown to improve several aspects of health in older people.
For example, a study in 443 older adults demonstrated that CoQ10 and selenium supplementation for 4 years improved their quality of life, reduced hospital visits, and slowed decline in physical performance and spirit. CoQ10 supplementation helps reduce oxidative stress, a condition characterized by the accumulation of free radicals and other reactive molecules that accelerate aging and the onset of age-related disease.
Although CoQ10 shows promise as an anti-aging supplement, more evidence is needed before it can be recommended as a natural way to delay aging. Be sure to consult a trusted healthcare professional before trying.
6. Nicotinamide riboside and nicotinamide mononucleotide
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are precursors of nicotinamide adenine dinucleotide (NAD+).
NAD+ is a compound found in every cell in your body and is involved in many important processes, including energy metabolism, DNA repair, and gene expression.
Levels of NAD+ decrease with age, and this decline is thought to be associated with accelerated physical decline and the onset of age-related diseases such as Alzheimer's.
Animal studies have shown that supplementing with NAD+ NMN and NR precursors restores NAD+ levels and prevents age-related physical decline. For example, a study in aged rats demonstrated that oral supplementation with NMN prevented age-related genetic changes and improved energy metabolism, physical performance, and insulin sensitivity. In addition, a 2019 study in 12 men with an average age of 75 found that supplementing with 1 gram of NR daily for 21 days increased levels of NAD+ in skeletal muscle and decreased levels of inflammatory proteins in muscle. body.
However, one of the study's authors, who owns stock and serves as an advisor to the company that manufactures the NR supplement being studied, may have misleading results.
Several other animal studies have shown positive results regarding supplementation with both NR and NMN. However, more human studies are needed before strong conclusions can be drawn about the anti-aging effects of NR and NMN
.
NAD + xuất hiện trong mọi tế bào trong cơ thể
7. Crocin
Crocin is a yellow carotenoid pigment in saffron, a popular, expensive spice that is commonly used in Indian and Spanish cuisine.
Human and animal studies have shown that crocin offers many health benefits, including anti-cancer, anti-inflammatory, anti-anxiety, and anti-diabetic effects.
In addition to the properties listed above, crocin has been studied for its potential to act as an anti-aging compound and to protect against age-related mental decline.
Test-tube and rodent studies have demonstrated that crocin helps prevent age-related nerve damage by inhibiting the production of advanced glycation end products (AGEs) and reactive oxygen species (AGEs). ROS), are compounds that contribute to the aging process. Crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against UV-induced cell damage.
Given that saffron is the most expensive spice in the world, a more effective way to increase your crocin intake is by supplementing with saffron concentrate.
8. Theanine
L-theanine is a concentrated amino acid in some teas, including green tea. It may help protect against mental decline and has been shown to prolong the life of roundworms by about 5%.
Chất L-theanine có trong trà xanh giúp kéo dài tuổi thọ
9. Rhododendron
This medicinal plant has strong anti-inflammatory and anti-aging properties. One study in fruit flies demonstrated that treatment with Rhodiola rosea powder resulted in a 17% increase in their lifespan, on average.
10. Garlic
Garlic has powerful anti-inflammatory and antioxidant properties. Test-tube and rodent studies have shown that this bulb supplement can prevent skin aging and wrinkles caused by UV rays.
11. Astragalus
Astragalus mucanaceus is a stress-relieving herb used in traditional Chinese medicine. It may help fight aging by reducing oxidative stress, promoting immune function, and preventing cell damage.
Thảo dược Astragalus mucanaceus giúp làm giảm căng thẳng
12. Fisetin
Fisetin is a flavonoid compound that’s considered a therapeutic, which means it can kill white blood cells. Rodent studies show that it can reduce the number of white blood cells in tissues and prolong life.
13. Resveratrol
Resveratrol is a polyphenol in grapes, berries, peanuts and red wine that may promote longevity by activating certain genes called sirtuins. It has been shown to increase the lifespan of fruit flies, yeast and nematodes.
If you have a need for consultation and examination at the Hospitals of the National Health System, please book an appointment on the website for service.
Articles refer to sources: webmd.com, healthline.com
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
