They say that now 40 is the new 30 and 50 is the new 40, while many are beginning to believe that even 90 is the new 60! Does that seem exaggerated? Well, not so much. Although the pandemic recently slightly lowered life expectancy, the statistic is on the rise in most developed countries with an average of about 80 years (1). Every day we see more and more people living into their 90s and beyond, achieving a quality of life that used to seem impossible.
New discoveries are appearing daily revealing how the aging process works, and how to combat it. On that note, most experts agree that vitamins and supplements play a vital role in antiaging. There is evidence that at least nine vitamins and minerals help fight the deterioration of health, as well as the development of diseases and mortality risk (2). Let's review which ones make the most difference to our health, so we can live long and healthy, in both body and mind.
Vitamin B12
It’s necessary for energy production and, as we get older, it helps avoid coronary risk (2) and maintain a healthy mind for avoiding dementia. We can obtain vitamin B12 from very specific food sources such as beef, liver, trout, and clams, products not typically popular in all eating habits. After the age of 50, the absorption of vitamin B12 is impacted by a lack of stomach acid. Supplementing it can help, including incorporating other B complex vitamins, such as B6 and B9. (3)
Vitamin D and calcium
Vitamin D is becoming more and more crucial to anti-aging treatment. We know its importance in decreasing the risk of fractures by supporting the bone system, especially when taken together with calcium. Research has shown that, in men and women aged 65 years and older, supplementation with calcium and vitamin D also reduces bone loss (4). It is vital for immunity and cardiovascular support, and to counteract the effects of diabetes on bones. It is good to know the vitamin D levels in the blood to supplement when there is deficiency, to help avoid premature aging. (5)
Vitamin E, beta-carotene and zinc
Vitamin E comes naturally in eight forms, all with potent antioxidant properties. It is being investigated for reducing the incidence of prostate cancer (6). It can even help slow the progression of age-related macular degeneration (eye health) when taken with zinc and beta-carotene. (7)
Collagen and vitamin C
The skin is a direct reflection of our age. However, recent discoveries on how best to care for it have helped change the concept of what skin can look like when we reach old age. The variety of skincare products available with vitamin C is impressive, as it helps skin maintain all its functions, including repairing UV damage and collagen synthesis. Consuming products that contain both collagen and vitamin C, and supplementing them, can help achieve even better results. (8)
Don't forget these...
- Omega-3 helps keep your engines running, good for both the brain and heart. The role of fatty acids is important to preserve memory and good mood. (9)
- Protein preserves muscle mass that can diminish over time. New studies show that diets high in protein and low in carbohydrates counteract aging, especially at the mental level. (10)
- Fibers and probiotics help improve digestion, strengthen defenses, and prevent weight gain, promoting lower risk for coronary heart disease, diabetes, hypertension, and even cancer (11). Increase the consumption of raw fruits and vegetables, as well as grains. If necessary, supplement them.
If you maintain a healthy, active lifestyle and maintain these nutrients at appropriate levels, you can keep hypertension, stroke, diabetes, osteoporosis, and other issues that deteriorate your quality of life at bay. It's not just about how many years you can live, but how you can best enjoy them to the fullest.
Let's get healthier together.
Your Santo Remedio Team
References
1.Banco Mundial. Esperanza de vida al nacer, total años, United States. 2019
URL: https://datos.bancomundial.org/indicator/SP.DYN.LE00.IN?locations=US
2.David R Thomas. Vitamins in Aging, Health, and Longevity. Clin Interv Aging. 2006 Mar; 1(1): 81–91.Published online 2006 Mar. doi: 10.2147/ciia.2006.1.1.81
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682456/
3.J. L. Reay, M. A. Smith, L. M. Riby. B Vitamins and Cognitive Performance in Older Adults: Review. ISRN Nutr. 2013; 2013: 650983. Published online 2013 Mar 11. doi: 10.5402/2013/650983. PMCID: PMC4045270
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045270/
4.B Dawson-Hughes, S S Harris, E A Krall, G E Dallal. Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. Clinical Trial N Engl J Med. 1997 Sep 4;337(10):670-6. doi: 10.1056/NEJM199709043371003.
URL: https://pubmed.ncbi.nlm.nih.gov/9278463/
5.D O Labudzynskyi, O A Lisakovska, I A Shymanskyy, V M Riasnyi, N N Veliky. [The role of vitamin D3 in the regulation of the mineral metabolism in experimental type 1 diabetes]. Biomed Khim. Sep-Oct 2014;60(5):567-75. doi: 10.18097/pbmc20146005567.
URL: https://pubmed.ncbi.nlm.nih.gov/25386886/
6.Abdullah Alkhenizan, Kevin Hafez. The role of vitamin E in the prevention of cancer: a meta-analysis of randomized controlled trials. Ann Saudi Med. 2007 Nov-Dec; 27(6): 409–414. doi: 10.5144/0256-4947.2007.409. PMCID: PMC6074169
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6074169/
7.Emily Y Chew, Traci E Clemons, Elvira Agrón, Robert D Sperduto, John Paul Sangiovanni, Natalie Kurinij, Matthew D Davis, Age-Related Eye Disease Study Research Group. Randomized Controlled Trial Ophthalmology. 2013 Aug;120(8):1604-11.e4. doi: 10.1016/j.ophtha.2013.01.021. Epub 2013 Apr 10.
URL: https://pubmed.ncbi.nlm.nih.gov/23582353/
8.Juliet M. Pullar, Anitra C. Carr, Margreet C. M. Vissers. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug; 9(8): 866. Published online 2017 Aug 12. doi: 10.3390/nu9080866. PMCID: PMC5579659. PMID: 28805671
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
9.I Denis 1 , B Potier, S Vancassel, C Heberden, M Lavialle. Omega-3 fatty acids and brain resistance to ageing and stress: body of evidence and possible mechanisms. Review Ageing Res Rev. 2013 Mar;12(2):579-94. doi: 10.1016/j.arr.2013.01.007. Epub 2013 Feb 6.
URL: https://pubmed.ncbi.nlm.nih.gov/23395782/
10.Anahid Shafie, Ahmad Mustafa Rahimi , Iraj Ahmadi, Fatemeh Nabavizadeh, Mina Ranjbaran, Ghorbangol Ashabi. High-protein and low-calorie diets improved the anti-aging Klotho protein in the rats' brain: the toxic role of high-fat diet. Nutr Metab (Lond). 2020 Oct 15;17:86. doi: 10.1186/s12986-020-00508-1. eCollection 2020.
URL: https://pubmed.ncbi.nlm.nih.gov/33072166/
11.José María Landete, Pilar Gaya, Eva Rodríguez, Susana Langa, Ángela Peirotén, Margarita Medina, and Juan L. Arqués. Probiotic Bacteria for Healthier Aging: Immunomodulation and Metabolism of Phytoestrogens. Biomed Res Int. 2017; 2017: 5939818. Published online 2017 Oct 1. doi: 10.1155/2017/5939818
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646295/
