Reviewed by Dietitian Karen Ansel, M.S., RDN<\/p>\n
Key Points<\/p>\n
Healthy aging is the process of maintaining physical, mental and social well-being as you age.<\/p>\n
A balanced diet is key for healthy aging, but the right supplements can add extra protection.<\/p>\n
These include urolithin A, coenzyme Q10, magnesium glycinate, omega-3s and vitamin D.<\/p>\n
Aging is a natural part of life. However, how we age can look very different depending on how we care for ourselves along the way. After all, healthy aging isn\u2019t just about adding more years to your life. It\u2019s about making those years vibrant, active and fulfilling.<\/p>\n
\u201cHealthy aging is the process of maintaining optimal physical, mental and social health and well-being as you age,\u201d says Melissa Mitri, M.S., RD<\/a>. \u201cIt not only relates to living a longer life, but enjoying a higher quality of life where you are able to remain active, cognitively strong and continue to do the things you love.\u201d<\/p>\n One important piece of the healthy-aging puzzle is ensuring your body gets the nutrients it needs to stay strong and resilient. While a balanced diet is the foundation, many dietitians agree that the right supplements can play a key role in supporting longevity and overall well-being. Here are their top picks.<\/p>\n 1. Urolithin A<\/p>\n One exciting supplement gaining attention in the world of healthy aging is urolithin A. This compound is naturally produced by certain gut bacteria when we consume foods like pomegranates, strawberries, almonds and walnuts. However, not everyone\u2019s body produces it efficiently.<\/p>\n \u201cUrolithin A may support longevity through its role in enhancing mitochondrial function, the powerhouses of our cells that support energy and health at the cellular level,\u201d says Mitri. \u201cKeeping our mitochondria in optimal shape can promote healthy aging by supporting our cells\u2019 natural detoxification process, enabling the body to rid itself of damaged cells that can accelerate aging.\u201d<\/p>\n Urolithin A may also help protect against age-related muscle loss. For instance, one study found that middle-aged adults who took 500 to 1,000 milligrams of urolithin A daily for four months experienced a 10% increase in hamstring strength\u2014or more, in some cases. As promising as this is, research on urolithin A is relatively new, so, more study is needed before we can say if it\u2019s really an anti-aging game-changer.<\/p>\n 2. Coenzyme Q10<\/p>\n Coenzyme Q10<\/a> (or CoQ10) is an antioxidant that plays a vital role in supporting healthy aging. \u201cCoQ10 plays a key role in mitochondrial function,\u201d says Melissa Groves Azzaro, RDN, LD<\/a>. \u201cWe produce this antioxidant in our bodies, but production declines as we age.\u201d<\/p>\n In fact, research has found that our body\u2019s production of CoQ10 starts to slow down as early as age 20.is mag On the upside, supporting our mitochondria with antioxidants like CoQ10 may help ensure steady energy levels as we age, says Azzaro.<\/p>\n 3. Magnesium Glycinate<\/p>\n Magnesium glycinate is a supplement that combines the mineral magnesium with the amino acid glycine. This combination is believed to make magnesium more easily absorbed by the body. In addition to supporting energy levels and keeping inflammation in check, magnesium<\/a> may promote better sleep, something that lots of us struggle with as we age. Sounder sleep doesn\u2019t just make you feel rested. It\u2019s also crucial for cellular repair.<\/p>\n How does magnesium help you get more shut-eye? \u201cMagnesium helps regulate the production of melatonin, the hormone that controls your sleep-wake cycle,\u201d says Jamie Lee McIntyre, M.S., RDN<\/a>.<\/p>\n Encouraging as this is, studies showing that magnesium glycinate improves sleep are scarce. However, plenty of people swear by it. So, if getting your beauty rest helps you look younger, it might be worth a try.<\/p>\n 4. Omega-3 Fatty Acids<\/p>\n Omega-3 fatty acids<\/a> are imperative for overall good health, disease prevention and healthy aging. \u201cOmega-3s, particularly DHA and EPA, play a vital role in brain and heart health,\u201d says Mascha Davis, M.P.H., RDN<\/a>. \u201cThey reduce inflammation, improve cardiovascular function, and may even protect against cognitive decline, making them a great option for supporting healthy aging.\u201d<\/p>\n These hard-to-get fats are found in large quantities in fatty fish like salmon, mackerel, anchovies, sardines and herring. However, few of us eat enough fish to provide enough of these healthy fats. Enter supplements. One promising study found that volunteers who took a daily supplement containing either 1.25 grams or 2.5 grams of omega-3 fatty acids for four months were less prone to measures of aging, such as inflammation and stress, than those who took a placebo. Similar findings have been conveyed in other studies, too.<\/p>\n 5. Vitamin D<\/p>\n Our bodies produce vitamin D<\/a> from sun exposure. But many of us don\u2019t get enough time outside to allow our bodies to produce this vitamin that\u2019s necessary for healthy immune and nervous systems. \u201cVitamin D is also crucial for maintaining bone health and preventing osteoporosis, especially as we age,\u201d says Davis.<\/p>\n Research reveals that this vitamin also supports brain health by protecting brain cells from oxidative stress, potentially reducing the risk of cognitive decline as we age. Considering that many people don\u2019t get enough sunlight or consume sufficient vitamin D\u2013rich foods<\/a>, taking a supplement can be an easy and effective way to ensure your body gets enough to stay healthy and youthful.<\/p>\n Other Strategies for Healthy Aging\u00a0<\/p>\n Eat a Balanced Diet: Eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins and healthy fats, provides your body with nutrients that support graceful aging. It\u2019s also important to stay hydrated for overall health, and for skin health<\/a>, too. <\/p>\n Stay Active:Regular physical activity<\/a>, such as walking, swimming or yoga, keeps your muscles strong and joints flexible. It also boosts energy levels and promotes mental well-being by reducing stress and improving mood.<\/p>\n Prioritize Sleep:Quality sleep<\/a> is crucial for the body to recharge and repair itself. Aim for seven to nine hours of restful sleep each night to maintain your physical and cognitive health.\u00a0<\/p>\n Foster Social Connections:Having a strong support system<\/a> promotes emotional well-being and reduces feelings of isolation. Keep in touch with friends and family or join new social groups to keep your mind active and engaged.\u00a0<\/p>\n Practice Stress Management:Chronic stress<\/a> can negatively impact both mental and physical health, so taking time to relax is essential. Mindfulness practices, such as meditation or deep breathing, are great ways to reduce stress.\u00a0<\/p>\n Our Expert Take<\/p>\n Aging is an inevitable part of life. But with the right mindset and habits, it can be a fulfilling and empowering experience. \u201cWhile some factors may be out of our control when it comes to aging, eating a nutrient-dense, high-antioxidant diet and engaging in weight-bearing exercise to protect muscles and bones may help keep us stay healthy and active as we age,\u201d says Azzaro.<\/p>\n If you could use a little extra help, supplements like urolithin A, CoQ10, magnesium glycinate, omega-3 fatty acids and vitamin D may offer additional support. However, these are only one piece of the anti-aging puzzle and are not a magic bullet. If you choose to use these\u2014or any supplements\u2014consult a health care provider to make sure they are a good fit for your unique health needs. And when you\u2019re buying supplements, make sure they\u2019re third-party tested<\/a> so that you know they\u2019re safe and you\u2019re actually getting what the label says is in them.<\/p>\n