Supplements for Aging Well

Getting older is inevitable, despite our best efforts. And while we can’t stop Father Time we can make the journey into older life more enjoyable, comfortable, and vibrant. Diet and exercise play a HUGE role in aging well, as does getting enough sleep, managing stress, and staying socially engaged.

One other facet of healthy aging that is less discussed are supplements.

Today, we’ll take a deep dive into the best supplements for aging well. Some of these you’ve probably heard of before and some you will encounter for the first time.

Let’s get started!

Curcumin

Inflammation can accelerate aging, increase joint discomfort and degradation, disrupt normal GI function, impair cognitive performance, and contribute to various chronic diseases, including cardiovascular disease.

Turmeric (Curcuma longa) is an Ayurvedic herb that’s widely recognized for its anti-inflammatory properties.[1] Compounds within turmeric have been reported to exert beneficial effects on osteoarthritis, type 2 diabetes, high-sensitivity C-reactive protein levels, and dyslipidemia.[2,3]

Curcumin is the most well-known bioactive in Turmeric that is responsible for the root’s brilliant yellow color. It comes as little surprise then that curcumin-based supplements have gained popularity with individuals seeking a natural means to promote a healthy inflammatory response and soothe aches and pains.

Curcumin favorably influences a variety of signaling pathways and mediators, which may help to reduce joint pain, combat inflammation, and improve joint function.[1,4] It’s also noted to increase the production of collagen II, which may help attenuate cartilage degradation.[5]

Lastly, a 2016 systematic review and meta-analysis of randomized controlled trials supports the use of turmeric and curcumin in the treatment of arthritis.[6]

1UP Joint Health Plus contains 500mg of curcumin (+black pepper extract to enhance absorption) in every serving along with other prominent joint health supplements, including boswellia serrata, natural eggshell membrane, and type II collagen).

Fish Oil

Fish oil is a rich source of omega-3 fatty acids, which are known to offer antioxidant and anti-inflammatory benefits. Consuming foods high in omega-3 fatty acids, such as salmon, mackerel, walnuts, and flaxseed, may help combat inflammatory diseases and conditions including atherosclerosis, acute cardiovascular events, obesity, and neurodegenerative diseases of aging.[7] Research published in The American Journal of Clinical Nutrition found that higher levels of omega-3 fatty acids increased life expectancy by almost five years.[8] Another study noted that taking fish oil at age 45 was associated with increasing life expectancy ~1.66years.[9]

Fish oil has also been specifically highlighted for the role it plays in brain health and cognitive performance. In case you weren’t aware, the brain is ~60% fat, and a majority of that fat is composed of omega-3 fatty acids. This means that omega-3 fatty acids are essential for optimal brain function.[10,11]

The World Health Organization and American Heart Association recommend eating two servings of fish per week, due to the fact that omega-3 fatty acids not only provide numerous health benefits, but they’re also essential to human function. Unfortunately, many people either don’t have access to high quality fish, can’t afford it, or don’t enjoy the taste of fish. That’s where fish oil supplements come in, as they provide a convenient and affordable way to get your essential omega-3s.

1UP Omega-3 supplies 2,000mg of High Strength Omega Rich Fish Oil Concentrate per serving, including 720mg EPA and 480 mg DHA, to support cognitive and cardiovascular health as well as joint function.

Collagen

Collagen is the main protein our bodies use to build, maintain and repair its essential structures (hair, skin, nails, ligaments, tendons, blood vessels, etc.). As we age, our bodies ability to synthesize the structural protein declines which contributes to slower wound healing, thinning hair, brittle nails, and increased signs of aging.

Collagen and gelatin can be obtained from certain foods, such as bone broth, but most of us don’t consume gelatin-rich foods on a regular basis. Collagen supplements offer a convenient, affordable, and effective option for supplying your body with this highly important protein.

Supplementation with collagen peptides has been noted in various research studies to[12-17]:

• Enhance dermal collagen density
• Improve skin elasticity and hydration
• Decrease activity-related joint pain
• Support the recovery of lost cartilage
• Improved skin firmness & radiance
• Support lean mass gains and muscle recovery

1UP Hydrolyzed Collagen Peptides Plus contains a novel dual-collagen complex rich in protein & amino acids as well as powerful ingredients that aid collagen synthesis, promote longevity, and support antioxidant defense across multiple fronts.

Our collagen peptides can be mixed into your favorite liquid, and they can also be added to coffee, protein shakes, smoothies, and protein pancakes to boost your collagen intake and support healthy aging.

Antioxidants

Cellular damage induced by free radicals and oxidative stress are one of the main causes of aging. To neutralize free radicals, the body relies on a host of antioxidants and polyphenols, including vitamin C, vitamin E, glutathione, and anthocyanins. Antioxidants are also known to help promote recovery from exercise, reduce muscle soreness, and enhance blood flow.[18]

Fruits and vegetables are naturally rich in vitamins, minerals, and antioxidants. Some of our favorites are blueberries, blackberries, bell peppers, tomatoes, sweet potatoes, dark leafy greens, and beets.

For added antioxidant support (and youthful-looking skin), consider supplementing your stacking your daily serving of collagen with our antioxidant-rich skin care formula 1UP Skin Health Plus or Greens & Reds Superfoods.

Creatine

Creatine is well known for its role in boosting athletic performance and supporting lean mass gains, but that’s not all this bodybuilding staple is good for. It also supports healthy aging.

As an ergogenic, creatine can help you perform better in your workouts, and the amount of lean muscle mass an individual possesses has been identified as a key longevity marker by researchers. But, that’s not all.

Creatine also supports energy production, helps to combat inflammation, reduces mental fatigue, and improves mitochondrial function, which may help to reduce the risk of age-related disorders, such as neurodegenerative diseases.[19,20] To top it off, creatine also enhances the survival of nerve cells (neurons) that produce dopamine -- a highly important neurotransmitter that is involved with mood, motivation, motor control, decision making and feelings of reward.[21]

1UP Pure Rebuild supplies a full 5,000mg of creatine monohydrate in every serving alongside a full complement of essential amino acids (EAAs), electrolytes, glutamine and betaine anhydrous.

Melatonin

We all know that we should get at least 7-8 hours of sleep each night, yet many of us don’t get the required amount. Skipping those valuable hours of shut eye increases your chance of developing diabetes, heart disease and obesity, but getting adequate sleep (along with cat naps) helps improve memory, hormone production, and recovery.

Research has shown there’s a link between insomnia and accelerated aging of the brain[22.], which means if you’re constantly shortchanging your sleep, you’re also making your brain age quicker.

Melatonin is the hormone that sets our circadian rhythm, and its release plays a huge role in helping us to both fall asleep and stay asleep. Modern conveniences and technology have negatively impacted our ability to get to sleep, in part, by disrupting melatonin secretion in the evenings. Blue light emitted from LEDs, TVs, smartphones, laptops, tablets and other electronics blunts melatonin release, delaying the onset of sleep.

But, melatonin isn’t just for sleep -- it also possesses some prominent anti-oxidant and anti-inflammatory properties which support healthy aging. Specifically, melatonin[23,24,25]:

• Upregulates SIRT1 -- a protein that reduces oxidative stress and supports longevity
• Reduces Oxidative Stress -- due to its strong antioxidant activities, melatonin neutralizes free radicals, which are a major contributor to aging
• Inhibits NF-kB -- a pro-inflammatory protein linked to aging and age-related disorders
• Protects against DNA Damage
• Improves skin health

Melatonin supplementation even supports fat loss and body recomposition. A Danish study found that women supplementing with 3-5mg of melatonin per day reduced body fat by almost 7% and increased lean mass by 5.2%.[26]

FYI, Beauty Dream PM contains 5mg of melatonin to support sleep quality & longevity, brown fat thermogenesis, and body recomposition.

Takeaway

Getting older doesn’t have to be miserable. Healthy aging is possible with proper nutrition, regular physical activity, quality sleep, and targeted supplementation. Feel free to try out any of the “anti-aging” supplements above and also don’t forget the basics, like multivitamins, protein powder, and Kickstart. These help meet basic nutrition requirements that allow your body to carry out its essential daily tasks, which is part of the healthy aging process!

References

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2. Calderón-Pérez L, Llauradó E, Companys J, et al. Acute Effects of Turmeric Extracts on Knee Joint Pain: A Pilot, Randomized Controlled Trial. J Med Food. 2021;24(4):436-440. doi:10.1089/jmf.2020.0074
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14. Proksch E., Segger D., Degwert J., Schunck M., Zague V., Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin. Pharmacol. Physiol. 2014;27:47–55. doi: 10.1159/000351376.
15. Zdzieblik D., Oesser S., Gollhofer A., Koenig D. Corrigendum: Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Appl. Physiol. Nutr. Metab. 2017;42:1237. doi: 10.1139/apnm-2017-0693.
16. McAlindon T.E., Nuite M., Krishnan N., Ruthazer R., Price L.L., Burstein D., Griffith J., Flechsenhar K. Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolysate: A pilot randomized controlled trial. Osteoarthr. Cartil. 2011;19:399–405. doi: 10.1016/j.joca.2011.01.001.
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