Top 5 Supplements To Help You Grow Healthily
There are many supplements that can help with the anti-ageing process. But there are 5 supplements in particular, which will give you the best bang for your buck. These are:
- NMN
- Resveratrol
- Pterostilbene
- Curcumin
- CoQ10
So, let’s take a look at them in more detail.
1. NMN Supplement
Nicotinamide Mononucleotide (NMN) is a new supplement that has come on to the market despite being founded over 100 years ago. It is a precursor to NAD+ which is produced when we exercise, fast or restrict our calories… basically all the good stuff.
NAD+ is found in every cell of your body, but levels drop very quickly the older we get – exponentially. Some studies suggest that NAD+ levels in the body drop to just 1%!
It is an essential molecule that is crucial in the fight against ageing and can help with increasing energy levels, cardiac function, weight loss and brain function.
Food sources such as broccoli, meat, fish and avocado contain tiny traces of NMN, but not enough to have a considerable effect against ageing. To noticeably increase your NAD+ levels, NMN supplementation is required. It is important to take NMN sublingually as it bypasses the digestive-tract, which decreases the absorption – i.e. AVOID capsule NMN.
2. Resveratrol
These supplements were made famous after it was discovered that red wine contains plenty of this plant compound. And because wine contains resveratrol, grapes also contain this anti-ageing compound too.
Resveratrol has been linked to many health benefits, such as protecting brain function, lowering blood pressure and lengthening life span in animals.
The top food sources of resveratrol are:
The part of the grape which seems to contain the most resveratrol is the skin of the grape and the seed. Many of the studies conducted about resveratrol have contained high levels of resveratrol – way more than what is found in food.
3. Pterostilbene
Pterostilbene is a close-cousin to resveratrol with structural similarity – the difference being the two methoxy groups on the pterostilbene molecule that replace hydroxy groups on the resveratrol molecule.
Pterostilbene appears to have a higher absorption and is more potent as an antioxidant + anticancer molecule. Resveratrol has been shown to disappear from the body within 15 minutes – meaning it’s not very bioavailable. Pterostilbene, however, has one hydroxyl compared to resveratrol’s 3 hydroxyls; the fewer hydroxyls, the harder it is for the body to eliminate the molecule which is a good thing if the molecule is good for us!
It’s rich in blueberries and nuts and its main job is to help fight off pathogens.
4. Curcumin
A well known Indian spice, turmeric contains compounds called curcuminoids – the most important being curcumin. Curcumin is the core ingredient in turmeric and has a very powerful anti-inflammatory effect + antioxidant properties. However, turmeric has a small concentrations of curcumin – just 3%.
Curcumin is poorly absorbed by our bodies which is why it’s important to take it with piperine (pepper) – pepper increases absorption by 2,000%.
The main benefit of curcumin is its strongly anti-inflammatory properties matching the effectiveness of pharmaceutical drugs without the side effects. Many brain diseases such as Alzheimer’s have been linked to a decrease in brain-derived neurotrophic factor (BDNF), which acts as a growth hormone. Curcumin helps increase brain levels of BDNF and may be effective in reversing many brain diseases.
5. CoQ10
Coenzyme Q10 (CoQ10) is a compound that helps generate energy in our cells. It decreases with age and our bodies produce it naturally. Low levels have been associated with health conditions such as heart disease, cancer and other health conditions tied to age.
CoQ10 is stored in the mitochondria of our cells, which are in charge of producing energy – helping protect cells from oxidative damage. Older people seem to be highly deficient in CoQ10 and this could be one of the key factors in the common signs of ageing, hence why taking these supplements could be beneficial.
In a study of 420 people, those with heart failure who were treated with CoQ10 for 2 year’s improved their symptoms and reduced their risk of heart problems later in.
