Top supplements for healthy ageing

Ageing is a natural process, but with the right nutrients, we can support longevity and maintain good health. Supplements can help bridge nutritional gaps and enhance overall well-being as we age. Here are the top supplements that promote healthy ageing.

1. Omega-3 Fatty Acids

Omega-3s are essential for brain health, heart function, and reducing inflammation. Studies suggest they lower the risk of cognitive decline and cardiovascular disease. Fatty fish and algae-based supplements are excellent sources.

2. Vitamin D

Vitamin D is vital for bone health, immune support, and muscle function. Ageing reduces our skin’s ability to synthesise Vitamin D from sunlight, making supplementation crucial.

3. Coenzyme Q10 (CoQ10)

CoQ10 supports cellular energy production and acts as a powerful antioxidant. Research suggests it may improve heart health and combat age-related fatigue.

4. Magnesium

Magnesium plays a key role in muscle function, nerve transmission, and cardiovascular health. Older adults are often deficient, increasing the risk of high blood pressure and osteoporosis.

5. Collagen

Collagen supplements improve skin elasticity, joint health, and bone strength. Collagen production declines with age, making supplementation beneficial.

6. Probiotics

Gut health is linked to immunity and overall well-being. Probiotic supplements help maintain a balanced microbiome, which is essential for digestion and inflammation control.

7. Curcumin

Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. It may support brain function and joint health, making it a valuable supplement for ageing adults.

Conclusion

A balanced diet is the foundation of healthy ageing, but supplements can provide additional support where needed. Consult a healthcare professional before starting any supplement regimen to ensure they meet individual health needs.

References

  • Costello, R. B., Nielsen, F., Coughlin, J., McGuire, L., & Tseng, M. (2016). Magnesium and health outcomes: an evidence-based review. Advances in Nutrition, 7(2), 368-377.
  • Health.com. (2024). Supplements for longevity. Retrieved from https://www.health.com/supplements-for-longevity-8715067
  • Hernández-Camacho, J. D., Bernier, M., López-Lluch, G., & Navas, P. (2018). Coenzyme Q10 supplementation in aging and disease. Frontiers in Physiology, 9, 44.
  • Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92.
  • Holick, M. F. (2017). The vitamin D deficiency pandemic: Approaches for diagnosis, treatment, and prevention. Reviews in Endocrine and Metabolic Disorders, 18(2), 153-165.
  • Kim, D. U., Chung, H. C., Choi, J., Sakai, Y., & Lee, B. Y. (2018). Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: A randomized, double-blind, placebo-controlled study. Nutrients, 10(7), 826.
  • Mozaffarian, D., & Wu, J. H. (2012). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047-2067.
  • O’Toole, P. W., & Jeffery, I. B. (2015). Gut microbiota and aging. Science, 350(6265), 1214-1215.
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