10 Health Supplements for Anti-Ageing That are Worth Taking Every Day

Complete your healthy lifestyle habits with health supplements that are beneficial for slowing down the ageing process. Find out more here.

A middle-aged Asian woman sitting on a couch with her daughter and granddaughter, reading papers

Men and women age differently. Traditional Chinese Medicine (TCM) believes that the main reason for ageing in females is due to the decline in yin and yang, whereas, for males, it is due to the deficiency of kidney qi. While men have a shorter life expectancy, women are at a higher risk of chronic physical and psychiatric diseases. Fortunately, healthy lifestyle habits, which include regular exercise, consumption of a balanced diet and use of health supplements can help slow down the effects of ageing. 

“According to Huangdi Neijing (an ancient Chinese medicine text), when a female reaches 42, the three yang meridians begin to decline from the head. When that happens, the face becomes completely dry and dull, and the hair starts to turn white. Hence, it is advisable for females to start an anti-ageing regime or treatment from 40,” explains Eu Yan Sang TCM physician Luke Yau Wai.

“For males, signs of ageing will become noticeable due to the deficiency in kidney qi and exhaustion in yang qi, such as growing grey hair at the temples. It is also advisable for males to start anti-ageing care at the age of 40,” he says. Old age can also impair a man’s sperm quantity and quality through adverse effects on hormone production, sperm development, and testes changes.

Women, on the other hand, will experience menopause and several changes in the reproductive system. With menopause, a woman’s menstrual periods stop, and she will no longer be able to become pregnant. She will also experience other physical changes. This includes vaginal dryness and irritation and is at a higher risk of vaginal yeast infections.

Fortunately, healthy lifestyle habits, which include regular exercise, consumption of a balanced diet and use of health supplements can help slow down the effects of ageing. 

Here are 10 anti-ageing supplements that you can incorporate into your healthy lifestyle. 

Ingredients in Health Supplements That Help Slow Down the Ageing Process

The primary benefits of anti-ageing supplements include better longevity and a reduced risk of developing a chronic disease. It is important to note that you should take these supplements according to the guidelines stipulated on each product label.

When you’re searching for the best anti-ageing supplements, be on the lookout for these essential ingredients. If you’re already taking supplements, talk to your healthcare provider about the side effects. Also, ask about the possibilities of interactions between two or more supplements before you use them together.

1. Avocado

Avocadoes are an abundant source of essential nutrients. These include carotenoids like lutein and zeaxanthin. They are known to provide an array of anti-ageing benefits.

For example, they can reduce a person’s risk of cartilage defects. This is an early indicator of osteoarthritis – a disease that is marked by progressive joint deterioration. They can also protect the skin from UV and radiation damage and improve a person’s eye health. 

Avocadoes also contain phytochemicals like phenolics and phytosterols, which can help prevent cardiovascular diseases, enhance blood flow, and improve blood vessel health.

2. Evening primrose (Oenothera biennis)

Evening primrose is a plant native to North and South America and grows prominently in Europe and certain parts of Asia. Extracts of the plant’s seeds are used to produce evening primrose oil. A healthy source of fatty acids, you may consume this oil in capsule form to treat a wide range of physical and psychiatric problems.

It is also effective for managing the symptoms of menopause in women, which include hot flashes, mood shifts, and depression.

3. Turmeric

Turmeric contains curcumin, a polyphenolic compound that is known for its many anti-ageing benefits. Curcumin also boasts other medicinal characteristics, such as anti-cancer, antioxidant, anti-mutagenic, anti-cardiovascular, and anti-microbial activities. 

Because of this, curcumin is widely used to lower a person’s risk of chronic diseases, including cancer and cardiovascular diseases. The therapeutic impact of curcumin also extends to preventing degenerative diseases like Alzheimer’s disease and increasing a person’s lifespan.

4. Collagen

Collagen is essential for improving the efficiency of DNA repair, which is necessary for lowering a person’s risk of age-related diseases such as neurodegeneration and encouraging a better lifespan.

It is also beneficial for delaying skin ageing by reducing wrinkles and improving skin elasticity and hydration.

5. Royal jelly

Asian elder happy enjoy to reading a book
Preventing cognitive decline is one of the main benefits of using anti-ageing health supplements. 

Royal jelly is a neutral-natured substance consisting of carbohydrates, lipids, proteins, vitamins, water and mineral salts. TCM uses royal jelly a tonic to strengthen the immune system, repair and regenerate visceral organs and improving the symptoms of menopause. 

It is also beneficial for protecting brain cells against degenerative conditions like Alzheimer’s disease and preventing senescence, deterioration of human tissues that occur with age.

6. Nuts and seeds

Nuts and seeds contain vitamin E, which is essential for preventing cell damage due to oxidative stress. The brain is susceptible to higher levels of oxidative stress during ageing. This may put a person at an increased risk of a neurodegenerative disorder such as Alzheimer’s disease.

For this reason, you may consume almonds, peanuts or sunflower seeds, or a vitamin E supplement. It can help protect cells from free radical damage, maintain healthy cholesterol and support blood vessel health.

7. Lingzhi (Ganoderma lucidum)

As a health supplement, Lingzhi has many anti-ageing effects. It boasts anti-cancer, antioxidant, anti-inflammatory, hypotensive, and immunomodulatory properties, which help lower a person’s risk of chronic disease. 

Lingzhi can also help prevent skin ageing due to prolonged UV exposure and treat non-healing wounds by promoting better wound regeneration. A herbal supplement that contains the pollen extracted from Lingzhi mushrooms can be taken with warm water before meals to regulate the immune system and replenish your blood and qi. You can also use this to treat coughs or relieve asthma.

8. Gotu Kola

Portrait of happy asian caucasian family in the park
Gotu kola is an anti-inflammatory medicinal herb that fights the signs of ageing.

Known as Centella asiatica (Cica), Gotu kola is a prominent herb in the Ayurvedic system of medicine and possesses antioxidant, anti-anxiety, and anti-depressive properties. 

It can also promote neuron regeneration and preventing neuron damage. This combination of medicinal characteristics can help to protect a person’s brain from neurodegenerative problems like Alzheimer’s or Parkinson’s disease. You can find this dietary supplement in capsules or liquid format.

9. Fenugreek

Fenugreek is a spice that is commonly used to enhance the taste of foods. Traditional medicine also uses fenugreek as it possesses many medicinal qualities. For example, using a fenugreek supplement can alleviate the symptoms of menopause, such as hot flashes, night sweats, and pain in the leg muscles.

It is also effective for regulating a woman’s hormones, which can improve vaginal dryness and mood.

You can take a health supplement that contains fenugreek extract to improve menopausal symptoms or your general well-being.

10. Wild yam

The anti-inflammatory properties of wild yam (also known as Chinese yam) make it suitable for treating aged skin. In fact, wild yam has also demonstrated anti-collagenase activity, suggesting a possible use in anti-ageing products and fighting skin degenerative syndromes. TCM also uses wild yam to boost immunity, improve respiratory functions, and strengthen the digestive system.

It also contains a chemical called “diosgenin” that is often promoted as an estrogen replacement therapy for treating symptoms of menopause.

A lifestyle that includes the use of health supplements can help slow down the effects of ageing in the long run. Having this guide on hand will help you understand the benefits of taking specific supplements to maintain your quality of health as you age.

References

  1. Frontiers in Medicine. 2019. Health and Well-Being in Late Life: Gender Differences Worldwide. [Accessed 2 July 2021]
  2. US National Library of Medicine. 2016. Effects of aging on the male reproductive system. [Accessed 2 July 2021]
  3. MedlinePlus. Aging changes in the female reproductive system. [Accessed 2 July 2021]
  4. US Department of Health and Human Services. What Do We Know About Healthy Aging? [Accessed 2 July 2021]
  5. Springer Link. 2018 Healthy ageing: the natural consequences of good nutrition—a conference report. [Accessed 2 July 2021]
  6. US National Library of Medicine. 2013. Hass Avocado Composition and Potential Health Effects. [Accessed 2 July 2021]
  7. US National Library of Medicine. 2019. Evening Primrose (Oenothera biennis) Oil in Management of Female Ailments. [Accessed 2 July 2021]
  8. Harvard Health Publishing. 2020. Menopause and mental health. [Accessed 2 July 2021]
  9. ScienceDirect. 2021. The role of curcumin in aging and senescence: Molecular mechanisms. [Accessed 2 July 2021]
  10. US National Library of Medicine. 2020. Oral Collagen Drink for Antiaging: Antioxidation, Facilitation of the Increase of Collagen Synthesis, and Improvement of Protein Folding and DNA Repair in Human Skin Fibroblasts. [Accessed 2 July 2021]
  11. Wiley Online Library. 2021. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. [Accessed 2 July 2021]
  12. Microbiological Research. 2016. Royal Jelly: An ancient remedy with remarkable antibacterial properties. [Accessed 2 July 2021]
  13. Complementary Therapies in Clinical Practice. 2019. Effect of royal jelly on menopausal symptoms: A randomized placebo-controlled clinical trial. [Accessed 2 July 2021]
  14. Harvard T.H. Chan. Vitamin E. [Accessed 2 July 2021]
  15. American Journal of Clinical Nutrition. 2007. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. [Accessed 2 July 2021]
  16. ResearchGate. 2019. Health Benefits of Ganoderma lucidum as a Medicinal Mushroom. [Accessed 2 July 2021]
  17. BMC. 2019. Advances in research on the active constituents and physiological effects of Ganoderma lucidum. [Accessed 2 July 2021]
  18. ScienceDirect. 2018. Centella asiatica (Gotu kola) as a neuroprotectant and its potential role in healthy ageing. [Accessed 2 July 2021]
  19. ScienceDirect. 2020. Phytoestrogenic effect of fenugreek seed extract helps in ameliorating the leg pain and vasomotor symptoms in postmenopausal women: A randomized, double-blinded, placebo-controlled study. [Accessed 2 July 2021]
  20. Hindawi. 2013. Skin Ageing: Natural Weapons and Strategies. [Accessed 2 July 2021]

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