Healthy Aging—Head to Toe

Science-backed supplements to protect all your parts.

BY LISA TURNER

You can’t prevent the passage of time—but you can lessen its impact on all parts of your body. Keep your organs fi t, your cells strong, and your skin supple with science-backed supplements shown to minimize the eff ects of aging. (Bonus: most of them work on multiple organs and systems.)

For Your Brain

Anthocyanins, a family of antioxidants found primarily in red-purple fruits and vegetables, protect against age-related changes in the brain and may delay or even prevent cognitive decline. They work in part by lowering infl ammation and inhibiting DNA damage, and research links anthocyanins with improvements in learning, recall, and memory, and a reduced risk of cognitive decline, dementia, and Alzheimer’s.

B vitamins are critical for brain health, and low levels—especially of B6, B12 and folate—are linked with neurological and psychological changes, including mood alterations, cognitive impairment, and dementia. B vitamins protect the brain by blunting infl ammation that contributes to cognitive decline, enhancing DNA repair and slowing brain atrophy associated with aging. Research suggests that supplementing with B vitamins, especially B6, B12, and folate, enhances brain performance, supports mood, and lessens the risk of developing dementia and Alzheimer’s.

EPA and DHA, the biologically active forms of omega-3 fats, have a variety of neuroprotective properties, including keeping neuronal membranes healthy, slowing brain atrophy, lowering infl ammation, and protecting the brain from the e ects of aging.

They also support healthy mood, and studies link a higher intake of EPA and DHA with a reduced risk of depression, cognitive decline, and neurodegenerative conditions such as Alzheimer’s.

For Your Eyes

Lutein, a carotenoid found in dark, leafy greens, is highly concentrated in the macula, the part of the eye responsible for sharp, clear vision. It’s thought to absorb blue light (from fl at-screen TVs, laptops, and other devices), protecting the retina from light-related damage. Lutein also lowers infl ammation and guards against free radical damage. Studies link higher levels of lutein with a reduced risk of age-related macular degeneration, a leading cause of blindness. Zeaxanthin, in the same family of carotenoids, has similar actions and protective e ects.

Beta carotene, an antioxidant found in dark leafy greens, carrots, pumpkin, and other dark orange fruits and vegetables, is another vision-protective carotenoid. In the body, it’s converted to vitamin A, linked with a reduced risk of cataracts and vision changes during aging. Large studies suggest that beta carotene—especially in combination with vitamins C and E, zinc, and copper—lowers infl ammation, mitigates free radical damage, and signifi cantly reduces the likelihood of age-related macular degeneration.

For Your Joints

Cat’s claw, an Amazonian medicinal herb, has long been used to treat a variety of infl ammatory disorders. It’s a powerful antioxidant, protecting against free radical damage to joints and inhibiting chemicals produced by the body during acute infl ammation. Studies suggest that cat’s claw can safely and e ectively treat osteoarthritis—caused by the breakdown of cartilage, and common in aging. In other research, cat’s claw supplements signifi cantly reduced joint pain, swollen joints, and other symptoms of rheumatoid arthritis.

Curcumin, the primary active compound in turmeric, has potent anti-infl ammatory and immunesupportive actions, protecting against the development and progression of rheumatoid arthritis —an autoimmune disorder that a ects the lining of joints, leading to pain, swelling, bone erosion, and joint deformity. Dozens of studies point to curcumin’s e ectiveness in dampening infl ammation, and other research shows that it reduces swelling in rheumatoid arthritis, which increases mobility and lessens pain.

For Your Heart

Coenzyme Q10 (Co Q10), a vitamin-like substance naturally produced by the body, protects against infl ammation and free radical damage, enhances DNA repair, and supports cellular energy production—important, since heart muscle cells have high energy demands. Levels naturally decline with age, and studies suggest that supplementing with CoQ10 can keep the heart healthy and decrease the risk of cardiovascular disease.

Resveratrol, an antioxidant abundant in red grapes and cranberries, lowers infl ammation and helps prevent blood cells from clumping together and forming clots that can lead to heart attack or stroke. Other research suggests that resveratrol infl uences several longevity genes, slowing age-related decline in cardiovascular function, and that taking resveratrol supplements can reduce the likelihood of cardiovascular disease.

Garlic is rich in compounds that lower cholesterol and blood pressure, lessen the risk of blood clots, keep arteries healthy, and slow the development of atherosclerosis (or hardening of the arteries). Aged garlic extract is especially powerful, and some research suggests that aged garlic supplements can reduce soft plaques in the arteries, the type most associated with blood clots and blockages that lead to heart attacks.

For Your Skin

For Your Cells

EGCG (epigallocatechin gallate), a polyphenol antioxidant found primarily in green tea, lowers infl ammation, fi ghts free radicals, repairs DNA, and protects cells from damage. Studies show that EGCG prevents tumor formation and growth, encourages apoptosis (cancer cell death), and lessens the development of several types of cancer. It’s especially protective against skin cancer, reducing the risk of melanoma—the most dangerous and malignant form.

Sulforaphane, a sulfur-rich compound found mainly in cruciferous vegetables, enhances DNA repair, detoxifi es carcinogens, and protects cells from cancer. Studies show that sulforaphane inhibits cancer cell proliferation, and a high

Astaxanthin, a carotenoid naturally found in some varieties of algae, is responsible for the pinkish-red color of salmon, trout, shrimp, and lobster— so it’s relatively hard to get from dietary sources, especially if you’re a vegan or don’t eat seafood. Astaxanthin is signifi cantly more powerful than other carotenoids, and may be 500 times more e ective than vitamin E. Research suggests that it minimizes UV damage, improves skin texture and elasticity, and lessens age spots and other signs of aging.

Vitamin C, a highly versatile antioxidant, lowers infl ammation, protects against free radical damage, and mitigates damage from the sun’s UV rays. It also plays a crucial role in the synthesis of collagen, and studies show that taking vitamin C supplements can minimize sun-related damage to the skin, boosting elasticity, decreasing wrinkles and fi ne lines, and reducing visible signs of aging.

Vitamin E is a potent antioxidant and anti-infl ammatory that helps prevent UV damage from the sun, slow the breakdown of collagen, and lessen visible signs of aging in the skin. It’s especially powerful in combination with vitamin C, protecting against sunburn, decreasing DNA damage, and lowering the risk of skin cancer.

intake is linked with a lower risk of breast, prostate, colorectal, and other cancers. Lycopene, an antioxidant found primarily in tomatoes, lowers free radical damage, supports DNA repair, and inhibits the development and spread of cancer. Research shows that lycopene arrests cancer cell growth and induces apoptosis in cancer cells without a ecting normal cells, and a higher intake is linked with a reduced risk of cancer, especially prostate and breast cancer.