Whether you’ve recently noticed a few new wrinkles on your face or are suddenly feeling significantly older than your chronological age, there are countless reasons you might be looking to turn back the clock. However, even if you haven’t exactly found the fountain of youth, you can both look and feel younger with just a few small changes to your routine. Read on to discover the anti-aging supplements recommended by registered dietitians. And for more supplements you may want to add to your routine, check out The One Vitamin Doctors Are Urging Everyone to Take Right Now.
Curcumin, a yellow compound found in turmeric, is a great way to fight free radical damage that leads to aging.
“Aging happens over time as our cells are exposed to free radicals and inflammation. When this happens, the structures involved in cell replication and lifespan—telomeres—shorten, so anything that can reduce inflammation and free radicals is helpful,” says Alicia Galvin, RD, resident dietitian to Sovereign Laboratories.
“Curcumin activates certain proteins, like AMP-activated protein kinase (AMPK), which helps combat cellular damage and promotes longevity.”
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Want to lose weight and turn back the clock in one fell swoop? Then you might want to add some EGCG to your diet.
“Epigallocatechin gallate (EGCG) is a polyphenol concentrated in green tea,” Galvin explains. “It induces autophagy, the process by which your body removes damaged cellular material.”
What’s more, in a small study of 73 overweight and obese women published in BMC Complementary Medicine and Therapies, EGCG was found to reduce LDL or “bad” cholesterol and increase levels of leptin, a hormone associated with satiety.
If you want to look and feel younger, CoQ10 supplementation might just do the trick.
“CoQ10 declines as you age, and CoQ10 supplements help reduce the accumulation of free radicals that accelerate the aging process,” Galvin says.
And if you want to protect your health, These Popular Supplements Have Hidden Dangers, Warn Experts.
Adding some resveratrol—a compound found in a number of red wine, red fruits, and peanuts, among other foods—to your regular routine is a great way to fight aging from the inside out.
“Resveratrol may promote longevity by activating genes called sirtuins,” Galvin says. “This doesn’t mean you can drink red wine and not age, but as a supplement, resveratrol can be very effective.”
If you do like to wind down with wine at the end of the day, check out the One Surprising Side Effect of Drinking Red Wine for Women, Says New Study.
Vitamin D, a vitamin naturally synthesized through the skin by exposure to sunlight, can have profound anti-aging benefits in supplement form.
“Vitamin D allows the body to absorb calcium, which fuels bone health and may reduce the risk for fracture,” says Diana Gariglio-Clelland, RD, a dietitian with Next Luxury.
Citing 2015 research published in the Journal of Advanced Research, Gariglio-Clelland notes that vitamin D has also been linked to reduced UV damage.
If you’re eager to keep your body and brain healthy as you age, fish oil supplements are an excellent addition to your wellbeing arsenal.
“Fish oil supplements contain omega-3 fatty acids, known to protect our heart health and cognition, both of which are essential as we age,” says Michelle Darian, MS, MPH, RD, a nutrition scientist at InsideTracker.
And for more easy ways to boost your brainpower, check out the 30 Best & Worst Foods for Your Brain.