The best anti-ageing supplements for your health

What are anti-ageing supplements?

Anti-ageing supplements are really about healthy ageing, so that we can live long and happy lives. They won't stop us ageing, but they may slow down decline and reduce our likelihood of age-related disease and problems.

Dietitian nutritionist, Eva De Angelis, says that while anti-ageing supplements are not necessary for everyone, there is no denying that as we age our ability to absorb all the nutrients we need declines, and we may have an increased chance of malnutrition. This is especially true if we don't pay close attention to our eating habits once we reach 50.

For instance, she explains that as we get older:

• We are more prone to lose muscle mass.

• Our metabolism slows down slightly after age 60.

• We lose bone density - especially in women after menopause.

• Our brain health may decline.

These are some of the changes that can shorten our lifespans and cause health conditions. But there are many important vitamins and other nutrients that can help slow this down, and supplements can help us absorb many of those that we need.

De Angelis recommends vitamin D supplements for healthy ageing and longevity. This vitamin is crucial for bone health, especially in older adults where a lack of vitamin D means calcium can't be as well absorbed and your likelihood of osteoporose is high.

"Vitamin D also supports your immune system, muscles, and neural connections in your brain, and it may help reduce your chance of developing depressão, doença cardíaca, diabetes tipo 2, e obesidade," says the dietitian.

"If you are concerned, you can ask your doctor if it is possible to have a blood test to see if your vitamin D levels are low. If you are low in vitamin D you may only need to take supplements for 1 or 2 months to restore healthy levels.

"You can get either animal-origin vitamin D supplements (D3) or vegan-friendly vitamin D supplements (D2)."

You may have heard of melatonin as the hormone that helps you fall asleep, but its supplement can be used for more than sleep problems. In fact, melatonin supplements have been studied for their effects on a healthy lifespan.

It's thought that the antioxidants in melatonin could possibly fight ageing by helping to ward off cardiovascular diseases such as pressão alta e derrame, and neurodegenerative diseases such as Alzheimer's e medicamentos para Parkinson - however research in this area is ongoing.

It's common for people following plant-based diets to take vitamina B12 supplements because this vitamin is mostly found in animal foods.

De Angelis says that vitamin B12 is essential for proper nervous system function, DNA synthesis, and the production of red blood cells.

Not getting enough has been linked to:

• Brain power decline.

• An increased risk of dementia and Alzheimer's disease.

• Depressão.

• An increased chance of heart disease.

Epigallocatechin gallate, known as EGCG, is a powerful antioxidant derived from green tea. Some dietitians recommend EGCG supplements for longevity, because the compound protects cells and muscle mass.

While more studies of EGCG supplementation in humans are needed, research on green tea consumption has shown that EGCG may promote a healthy lifespan in several ways. For example, it may help protect against major diseases like cancer, cardiovascular disease, and neurodegenerative illness.

In a intestino saudável, EGCG is converted to its active ingredient urolithin A. But in an unhealthy gut, it is converted to an unhelpful, possibly toxic metabolite instead.

This is why it's important to choose an EGCG supplement from a respected company with clean, third-party tested products.

Omega-3 fats are crucial for brain and heart health at any age. De Angelis says: "They help lower blood pressure, blood cholesterol, e os níveis de gordura no sangue. Isso ajuda a prevenir a formação de placas e reduz a resposta inflamatória do seu corpo, protegendo contra uma série de condições que encurtam a expectativa de vida, como aterosclerose, diabetes e doenças cardíacas."

Many of us may be getting enough omega-3 fatty acids from foods, but if you don't normally eat the foods below, Dr Angelis believes you could benefit from taking omega-3 supplements.

Buying a multivitamin supplement can feel like a money and time saving option, but the truth is that not all nutrients can be absorbed well in supplement form, and it's best to treat marketing claims with caution.

De Angelis says: "I do not recommend multivitamins as they may have higher dosages of particular nutrients and not so much of others. This means that you may not be getting the right levels of what you need, whereas taking an individual supplement agreed upon with your doctor can better supply you with what you need.