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If someone were to hold up a bottle of
pills and tell us they could slow down aging, or even help
prevent or improve some very serious degenerative diseases, we
might be somewhat skeptical – and rightly so. But what if that
someone was a Harvard health researcher or a Nobel Prize-winning
scientist? And what if these pills had been the subject of a
series of clinical trials and double-blind, placebo-controlled
studies at world-renowned medical research labs and
universities?
The truth is, these types of pills do exist and are easily
acquired from our local health food stores. They are safe,
natural, and the volume of research into their health benefits
is immense and growing every day. And while many different
natural supplements might qualify as anti-aging and disease
prevention options, the focus here will be on five "heavy
hitters" that stand out due to the volume and quality of
research on them.
A "radical" theory: Aging and oxidation
Before we look at the top five and their respective health
benefits, it’s important to understand a little about what aging
really is. In 1954, Dr. Denham Harman of the University of
California, Berkeley, first described the "free radical theory
of aging." He claimed that unstable molecules, produced both
inside and outside our bodies, literally break apart healthy
tissues and are the main force behind aging and degenerative
disease. Though Harman’s theory was largely ignored until the
1970s, it is now recognized and accepted worldwide as the most
credible, proven explanation of how and why we age.
Free radicals, or "oxidants," are natural by-products of living
and breathing. Through metabolic process, our bodies produce
molecules that are unstable because they are missing an
electron. Laws of chemistry dictate that unstable molecules try
to "steal" electrons from something nearby – in this case, from
other cells in our body! Worse yet, we create more free radicals
through stress and inflammation, and ingest them via toxins in
food, air, drugs and water.
Free-radical damage to our cells is the main force behind what
we call aging. It wrinkles our skin, clouds our vision and may
even clog our arteries. It can also lead to diseases such as
arthritis, cataracts, Alzheimer’s, heart disease and cancer.
Antioxidants are substances that limit or repair damage from
free radicals. Our bodies produce some antioxidants naturally,
such as glutathione. We can also provide the body with
antioxidant vitamins, minerals and compounds found in healthy
foods and select dietary supplements. Here are some of the very
best.
Resveratrol
One of the most recently celebrated super-antioxidants is
resveratrol, a polyphenol. In the early 1990s, researchers
suggested that the higher consumption of red wine (one source of
Resveratrol) among the French people could explain the
relatively low incidence of heart disease among the French
population, despite a diet relatively high in saturated fats.
Animal studies reveal that resveratrol benefits the heart by
fighting oxidation (free radical damage) of LDL cholesterol in
the blood. When LDL is damaged, it begins to stick to the artery
walls and can eventually lead to heart attack. Other reported
heart benefits include blood pressure and heart rate regulation.
The anticancer properties of resveratrol are similarly exciting.
In July of 2008, laboratory research revealed that it suppresses
the abnormal cell formation that leads to most types of breast
cancer.
"Resveratrol has the ability to prevent the first step that
occurs when estrogen starts the process that leads to cancer,"
says Eleanor Rogan, PhD, a researcher at the University of
Nebraska Medical Center. "We believe that this could stop the
whole progression that leads to breast cancer down the road,"
Rogan added.
Perhaps most surprising are the series of experiments initiated
by Harvard scientist David Sinclair which suggest that
resveratrol can prolong lifespan by up to 60% in yeast, fruit
flies, fish and mice. In 2003,
Sinclair discovered that resveratrol switches on a gene called
Sirtuin 1 that regulates the rate of aging. We humans have our
own version of the gene, and Sinclair is confident of the
potential.
Coenzyme Q10 (Co-Q10)
This vitamin-like substance is
considered one of the most powerful anti-aging nutrients because
it can slow down the "wear and tear" on tissue and organs,
strengthen and energize the heart and help stem the natural
decline of immune function. One popular study showed that mice
given Co-Q10 supplements entered their senior years with a
better general appearance, including more energy and healthier
fur than their counterparts. Other studies have focused on
Co-Q10 deficiency in Parkinson’s and Alzheimer’s patients, and
several studies have documented actual reversals of mental
deterioration using Co-Q10.
Some of the most dramatic research findings involve Co-Q10’s
benefits for heart health. One 1994 study from the University of
Texas looked at long-term Co-Q10 therapy for a variety of heart
diseases. They found significant improvements in all patients.
In fact, almost 60% of patients improved by at least one
standard heart disease rating scale level, and almost half of
the patients were able to stop taking up to three prescribed
heart medications. Scores of other studies support Co-Q10
supplementation for heart disease treatment and prevention.
Co-Q10 supplementation may also help boost waning immune
function in aging people. Older people often have only a third
of the antibodies found in young, healthy people. (Antibodies
are manufactured by the immune system to seek out and destroy
invading organisms, such as viruses.) Chronic impaired immune
function is also a factor in some more serious health disorders
such as arthritis, diabetes and cancer. Research shows, however,
that giving the elderly Co-Q10 can more than double the
production of antibodies and restore immune function to about
80% of its original strength.
Alpha Lipoic Acid
Alpha Lipoic Acid (ALA) is another
superstar antioxidant with powerful anti-aging and
disease-prevention properties. Tory Hagen, a researcher at
Oregon State University, says that ALA can slow down the process
of aging because it "turns on the basic cellular defenses of the
body, including some of those that naturally decline with age."
In animal studies, Hagen says, "it tends to restore levels of
glutathione, a protective antioxidant and detoxification
compound, to those of a young animal. It also acts as a strong
anti-inflammatory agent, which is relevant to many degenerative
diseases."
ALA has shown its age-altering potential in recent human studies
as well. In 2007, German researchers reported that taking ALA
can dramatically slow the progression of Alzheimer’s disease. In
the study, 43 patients with mild or moderate Alzheimer’s who
supplemented with ALA had dramatically lower progression of the
disease over a period of 48 months, compared to data from
patients not receiving ALA.
Quercetin
Quercetin is a potent antioxidant
flavonoid found in a variety of foods, including apples,
peppers, onions, berries and green tea. Like its cousin
resveratrol, it has been well researched for both heart health
and anticancer benefits.
In 2004, scientists from the State
University of New York reported that quercetin significantly
inhibited the growth of both moderately and highly aggressive
prostate cancer cells. In this laboratory test, they were
surprised also to witness quercetin increase the production of
anti-tumour genes while inhibiting the production of
cancer-promoting genes.
As seen with resveratrol, quercetin counteracts free radical
damage to LDL cholesterol and helps prevent dangerous plaque
buildup within the arteries. Another heart health benefit is a
reduction in high blood pressure. Some
additional health properties of quercetin have been identified,
and include protection from inflammatory conditions, such as
arthritis and enlarged prostate.
B Vitamins
This group of eight water-soluble
vitamins is commonly featured in standard multivitamin
formulations or as a "B-complex" supplement. As a group, the B
vitamins are essential for healthy skin and muscle, the immune
and nervous systems, and proper cell growth and division.
Certain B vitamins become more important as we age due to
absorption problems and increased requirements, and may need to
be supplemented to ensure adequate levels.
B2 (riboflavin) is crucial for energy production and vital in
the regeneration of glutathione, the body’s own super
antioxidant. Through this relationship with glutathione, B2 may
be critical in the prevention of cataracts and low levels have
also been linked to some esophageal cancers.
B3 (niacinamide) is a potent antioxidant with anti-inflammatory
effects. Niacinamide is an important component of two coenzymes
which reduce oxidation and limit damage within our cells.
Of all the B vitamins, B12 is perhaps the most important in
terms of aging and disease prevention. By the age of 65, most of
us can no longer properly absorb it and end up with low levels,
which are linked to impaired mental function, Alzheimer’s
disease and heart disease. Studies show that Alzheimer’s
patients are nearly always deficient in B12, and that
supplementation – especially within the first six months of
symptoms appearing – can bring about a complete reversal in some
cases.
Aging is inevitable – but healthy aging is a choice, and a
possibility. Along with healthy diet and lifestyle choices,
these five supplements represent a strong list of safe, natural,
evidence-backed options to support and protect the aging body in
today’s environment. Choose one or two from the list to
complement your daily supplement regimen, or seek out
antioxidant blends that may feature some of them in combination.
Remember, always check with a healthcare professional before
taking a dietary supplement if you are taking prescription
medications or have an existing health condition.
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Research Products Newsletter, 1994; The Super Antioxidants by J
Balch, MD. Evans:1998; Dynamic Chiropractic, Mar 11, 2004; Alive
Magazine, Jul 2005; Whole Foods Magazine, Jun 2004; Free Radic
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1994;204:98-104;
"Brain Res.
1996 Apr 22;717(1-2):184-8; J Neural Transm Suppl, 2007; 72:
189-93; Oregon State University, May 17, 2007; Clin Chim Acta.
1995;235(2):207-219; University of Rochester Medical Center, Mar
25, 2008; American Association for Cancer Research, Jul 7, 2008;
Natural News, Aug 26, 2008; Clin Diagn Lab Immunol. 2004
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