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Although aging is a natural part of life, many of us inevitably want to cling to our youth for as long as possible. So, in this article, we explore some of the natural and synthetic compounds known for their claimed anti-aging properties.
Aging is an inevitable fact of life, but how we age is influenced by the lifestyle choices we make. Cellularly, aging is driven by processes like inflammation, oxidative stress, and a gradual decline in mitochondrial function. These changes can affect our skin health, cognitive function, energy levels, and our general health and wellbeing. However, one of the key areas that’s been highlighted by science to help slow down some of these aging processes is the gut.
Your gut isn’t just a place where food is digested, it’s also home to trillions of tiny microbes, predominantly bacteria, which are influential in regulating your immune system, inflammation, and even aging. Nurturing a healthy gut microbiome will help you unlock powerful anti-aging benefits that are more than just skin deep.
In this article, we’ll explore nine supplements that have been scientifically shown to support healthy aging from common ones like collagen to more nuanced types like urolithin A and PQQ. We’ll also share some practical tips to help you naturally enhance the production of anti-aging compounds in your gut, to help keep you feeling young and vibrant from the inside out.
The main active ingredient in the potent spice, turmeric, curcumin has some powerful protective cellular properties thanks to its strong antioxidant effects.
Studies have shown that curcumin can block pro-inflammatory pathways in the body, reducing inflammation and preventing age-related cell damage[i].
One of the key signs of aging is cellular senescence, a process where your cells stop dividing. An accumulation of senescent cells is associated with accelerating the aging process and the development of chronic diseases[ii].
However, curcumin controls autophagy - a natural process where cells break down and recycle damaged or abnormal parts to maintain cell health – which can prevent cell senescence and promote homeostasis[iii].
Curcumin is also associated with preventing or improving age-related cognitive decline[iv].
You can boost your curcumin intake by increasing the amount of turmeric you consume. You can add dried or fresh turmeric to dishes, take turmeric shots, or try turmeric or curcumin supplements.
Quercetin is a pigment found in natural foods, like fruit and vegetables, especially apples, called flavonoids. It has potent antioxidant properties which can bind to free radicals in the body and neutralize them to prevent them causing harm to your cells.
Some research suggests that quercetin can revitalize or help removing aging, damaged cells[v], but more human studies need to be conducted to confirm this.
Quercetin can also:
You can increase your quercetin intake by consuming:
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Fruit |
apples, berries, cherries, citrus fruits, grapes, tomatoes |
|
Vegetables |
asparagus, broccoli, kale, onions, peppers |
|
Drinks |
green tea, red wine |
|
Herbs |
capers, parsley, sage |
|
Nuts and seeds |
hazelnuts, pistachios, pumpkin seeds |
As well as eating a healthy, balanced diet which consists of plenty of plant-based, natural foods, you can boost your quercetin intake with our Organic Apple Peel Powder. It’s packed with powerful antioxidants including quercetin and delivers a whopping 2.18g of fiber per 4.2g serving.
Urolithin A is a powerful natural compound that’s emerging for its role in enhancing mitochondrial health – a major factor in slowing the aging process.
Through the promotion of mitophagy, the natural recycling of damaged mitochondria in cells, urolithin A helps to improve energy production and overall cellular vitality, supporting muscle strength, endurance, and cognitive function – factors which decline with advancing age[x].
More recent research has shown that urolithin A has important benefits for the immune system. In particular, urolithin A supplementation reduces proinflammatory cytokine levels[xi].
The human body itself doesn’t produce urolithin A, instead your gut bacteria generate it when they metabolize ellagitannins, natural compounds found in foods like pomegranates, walnuts, and berries. You can help maximize your urolithin A production by:
As you get older, your collagen production slows down.
Why is that a problem?
Well, collagen is one of the main structural proteins in your skin, providing strength and elasticity. So, when its production reduces, it gives way to the development of wrinkles and aging skin.
Research has shown that both topically applied and oral collagen can reduce or delay skin aging[xii]. One randomized, placebo-controlled trial found that drinking a blend of 2.5g of collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and a native vitamin E complex every day for 12 weeks resulted in improved skin hydration, elasticity, roughness, and density[xiii].
Collagen is a popular dietary supplement and is available in many forms, including:
Resveratrol is naturally present in plants, red wine and berries and has numerous health benefits. It’s a polyphenol packed with antioxidant properties and can reduce the number of pro-inflammatory cytokines in circulation that can contribute to rheumatoid arthritis symptoms.
Several studies have found that resveratrol can:
Although resveratrol supplements are available, you can naturally increase your intake through your diet. The following foods and drinks are rich in resveratrol:
|
Blueberries |
Bilberries |
|
|
Grapes |
Grape juices |
Peanuts |
|
Raisins |
Raspberries |
Our Simple Reds mix contains antioxidant-rich and organic berry powders to help promote youthfulness, including resveratrol.
Nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are precursors to nicotinamide adenine dinucleotide (NAD+), an essential coenzyme that’s involved in cellular energy production and metabolic processes. As we age, NAD+ levels naturally fall and this is associated with key markers of aging, such as mitochondrial dysfunction, reduced cellular repair, and increased inflammation.
Some research suggests that supplementing with NMN and NR can help increase NAD+ levels and slow down the aging process[xix] [xx]. These are synthetic supplements but there are natural ways to increase NAD+ levels, such as exercising which can have preventative and therapeutic effects for various body tissues[xxi].
PQQ, also known as methoxatin, is a compound made by soil bacteria and is naturally found in many foods, including:
As well as naturally availability, some people choose to take PQQ supplements. These are known as nootropics because they are thought to improve thinking, memory, concentration, and other mental functions[xxii].
Although its role in humans isn’t fully understood[xxiii], PQQ has antioxidant properties such as protecting nerve cells from damage[xxiv], but it may also help with some of the processes that are thought to contribute to aging. For example, PQQ:
Epigallocatechin gallate or EGCG for short is a polyphenol compound that’s found in high quantities in green tea and provides many health benefits. ECGC is well known for its antioxidant properties that help fight wrinkles, rejuvenate skin cells, and keep you looking younger for longer.
Animal studies have shown that injecting EGCG can be absorbed by the skin, improving skin structure and reducing oxidative stress levels[xxvii]. It’s also known to have profound effects on the gut and can decrease the growth of Clostridioides difficile infection, increase the number of short-chain fatty acids, improve the metabolism of amino acids, and reduce intestinal inflammation[xxviii]. While further research also shows that it can suppress brain aging[xxix].
Of course, there are plenty of EGCG supplements on the market that you can spend a small fortune on to help keep you young and spritely, but it’s also readily available in:
Human milk oligosaccharides (HMOs) are a unique class of prebiotics that naturally occur in breast milk and primarily nourish the establishing infant gut microbiome. However, they also have significant anti-aging benefits for adults. These complex carbohydrates deliver energy for beneficial gut bacteria, particularly Bifidobacteria,that are critical for maintaining balance within the gut and fending off inflammation.
Chronic low-grade inflammation, also known as ‘inflammaging’; is a driving force behind aging and age-related diseases. However, by increasing the abundance of health-promoting probiotic bacteria, HMOs strengthen the gut barrier, stop pathogens from entering circulation, and lowering systemic inflammation.
Plus, HMOs enhance their anti-aging benefits when paired with probiotics such as Bifidobacteria longum or Lactobacillus rhamnosus. These strains thrive on HMOs which creates beneficial postbiotics like SCFAs that provide further protection against oxidative stress and promote cellular health.
You can incorporate HMOs into your daily routine by exploring our range of PureHMO products and combine them with probiotics, either in supplement form or with fermented foods such as kefir, kimchi, and yoghurt, to optimize your gut health and alleviate the effects of aging. After all, a healthy gut microbiome is important for all aspects of health including skin, energy metabolism, and even cognition.
Here are some of our top tips for promoting healthy aging.
Focus on fiber-rich foods like fruits, vegetables, and wholegrains to boost the abundance of beneficial gut microbes which produce health-promoting metabolites like short-chain fatty acids to reduce inflammation and oxidative stress. Be sure to include polyphenol-rich foods like berries, nuts, and green tea to support the production of postbiotics like urolithin A to support cellular health.
Protein is essential for proper tissue repair and renewal, including collagen, and not getting enough protein in your diet can lead to metabolic disorders and poor physical health[xxx]. Include lean protein sources such as chicken, turkey, fish, and plant-based options such as tofu, lentils, Edamame, and chickpeas into your daily diet, and for an extra boost for your gut microbiota, experiment with fermented protein sources like tempeh.
Fermented foods like yoghurt, kefir, kimchi, and sauerkraut help to increase the healthy bacterial community residing in your gut, creating a more diverse and resilient microbiome. Research has shown that healthy people who have lived for a long time have greater diversity in their gut microbiome, suggesting that diversity can help your body resist age-related disease[xxxi].
Hydration is paramount for maintaining cellular health because it helps flush out toxins, keep skin plump, lubricated and hydrated, and promotes proper digestion, helping you avoid constipation. Most people should aim to drink 6 to 8 glasses of water per day but you can also increase your hydration status with hydrating foods like cucumber, watermelon, strawberries, and celery as well as herbal teas, broths, and fruit juices.
Sleep is an important factor for anti-aging because it helps your body repair itself. For example, when you sleep, the blood flow to your skin increases, helping to rebuild collagen and repair UV damage exposure to eradicate the signs of wrinkles. With poor sleep comes an increase in cellular damage, cellular senescence, and physical aging signs.
You can help promote better sleep by practising good sleep hygiene, such as going to bed at the same time each night, waking up at the same time each morning, ensuring your sleep area is tidy, clean, and cool, and reducing noise. You can also try de-stressing activities such as mindfulness and yoga.
Regular physical activity has numerous benefits for your health and promotes healthy aging by improving gut microbiome diversity and increasing the production of anti-inflammatory compounds. Exercise also improves mental wellbeing and keeps your joints and muscles working as they should.
Habits such as drinking alcohol, smoking, and consuming ultra-processed foods can disrupt the gut microbiome, deplete health-promoting species, and accelerate the signs of aging.
Alongside a healthy lifestyle, certain supplements or naturally occurring compounds can help to slow the aging process and promote longevity.
Whether it’s curcumin, EGCG, collagen or more nuanced anti-aging offerings such as human milk oligosaccharides and probiotics, there are several compounds to choose from.
Taking care of your body, starting with your gut, will undoubtedly give your body the support it needs to stay rejuvenated and youthful for a long time to come.
Written by: Leanne Edermaniger, M.Sc. Leanne is a professional science writer who specializes in human health and enjoys writing about all things related to the gut microbiome.
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