- Biological gerontologist David Clancy studies the biology of aging.
- He takes six supplements daily to prevent age-related health problems.
- These include ginkgo biloba, fish oil, and folate.
Aging experts have shared six supplements that we take every day in hopes of helping us live longer and healthier lives.
Most experts agree that it’s best to get the nutrients you need from food rather than supplements. Still, supplements can be helpful if you are deficient in certain nutrients or cannot get enough from your diet due to illness.
However, some people in the anti-aging field are trying to ignore the precautions and supplement with relatively low-risk drugs such as: vitamin D and rapamycina drug commonly used for kidney transplants and some cancers in hopes of extending life while awaiting concrete evidence.
Dr. David Clancy, who is in his 50s and studies the biology of aging at Lancaster University in the UK, told Business Insider that he takes six types of supplements. — Some are due to the supposed benefits you read about in scientific studies, and some are due to blood tests identifying nutrient deficiencies.
“I don’t like fish, so I take fish oil to get fatty acids,” he said. “Taking magnesium and vitamin D makes sense for someone my age. Folic acid and vitamin D make sense for me to take because of blood tests and ginkgo biloba. Well, why not take it?”
Here’s what you need to know about the supplements Clancy takes.
ginkgo biloba
ginkgo biloba A supplement made from the leaves of the tree of the same name, it contains antioxidants and has been used in traditional medicine for many years.
According to the National Center for Complementary and Alternative Medicine, there is no conclusive evidence to suggest that it is effective for any health condition.
But Clancy has been taking the supplement for four years, ever since she saw a small study that suggested it could help conservative people. weight loss One on overweight men and the other on the potential impact on cognitive performance in people with dementia.
In Clancy’s eyes, it’s widely accepted and tolerated, so it’s worth a try. “It’s something that a lot of people have used throughout history, so it’s not expensive, so I’m going to roll the dice and give it a try. It won’t hurt too much,” he said.
Although ginkgo biloba is considered safe in moderate doses, it can cause side effects such as an upset stomach, headaches, skin reactions, and dizziness.
fish oil
of omega 3 fatty acids The compounds found in fish have been linked to a variety of health benefits, including reducing the risk of cardiovascular disease, improving eye health, reducing inflammation, and promoting joint health. However, it is unclear whether those benefits come from omega-3s specific or from a combination of omega-3s and other parts of the fish.
For example, one large study in 2018 found that taking 1 gram of the supplement; fish oil Daily intake did not reduce the average risk of cardiovascular events or cancer in 25,871 participants.However, that did The risk appears to be lower for people who eat less fish.
Dr. Howard Lewine, medical editor at Harvard Health Publishing, said: I have written article On whether to take fish oil supplements: “If you don’t eat fish or other seafood, you may benefit from fish oil supplements,” but “all of the fats, vitamins, and minerals in fish may be necessary.” “High in support molecules that can be obtained by eating fish for best results,” he added.
magnesium
Human aging is often Magnesium deficiencyClancy said she takes supplements in hopes of extending her life and helping her sleep.
A 2021 research review found that while there are few long-term studies on the effects of magnesium supplementation on aging and the development of certain diseases, maintaining healthy levels throughout life can prevent chronic inflammation and extend a healthy lifespan. It turned out that there is a sex.
A 2022 research review also found that magnesium plays an important role in sleep regulation, but more research is needed to confirm whether magnesium can improve sleep quality.
vitamin B12
vitamin B12 It is a nutrient that helps generate DNA and helps keep blood and nerve cells healthy. It occurs naturally in animal products such as meat, eggs, and milk.
According to the Cleveland Clinic, 1.5% to 15% of people in the United States vitamin B12 deficiency, which can cause weakness and fatigue. Weight loss. Nausea, vomiting, diarrhea; yellowish skin. Mouth or tongue pain; and loss of appetite.
According to the Office of Dietary Supplements, most people can get all the vitamin B12 they need from food, but supplements are helpful for people who have difficulty absorbing vitamin B12 or who don’t get enough vitamin B12 through their diets, such as vegetarians and vegans. intake may be beneficial. .
folate
folate, or vitamin B9, is important for cell growth and function and can help reduce the risk of brain and spinal defects, especially during pregnancy. It’s found in dark leafy vegetables, beans, peas, and nuts, as well as fruits such as oranges, bananas, melons, and strawberries.
Although folic acid deficiency is rare in the United States, the Mayo Clinic recommends folic acid supplements for people who have difficulty absorbing folic acid due to poor diet or health conditions, and for people who are pregnant, breastfeeding, or planning to become pregnant. Masu.
vitamin D
vitamin D Necessary for bone health and strength, and also supports the immune and nervous systems. However, according to ODS, 1 in 4 people in the United States has a vitamin deficiency.
Few foods naturally contain vitamin D, so most people get it when their skin is exposed to sunlight. But people who don’t get enough sunlight, have darker skin, or are older may not get enough energy from the sun alone, according to the Cleveland Clinic.
Nutrient deficiencies can cause bone pain, fatigue, mood changes, muscle weakness, cramps and pain in adults, and rickets in children.