The best number 1 supplement for slowing down aging, experts say – eat this, not this

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The best number 1 supplement for slowing down aging, experts say – eat this, not this

Choosing the best supplement to take to slow down aging depends on how you define aging. If looking in the mirror and seeing wrinkles makes you feel old, then your best supplement options would be three antioxidants, vitamins E and C and the trace mineral selenium, which has been shown to prevent sun damage to your skin. they translate into that outward, heartbreaking sign of passing years.

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But aging is also defined by what is not seen in the mirror, the underlying biology that manifests itself in a lower quality of life, cognitive impairment, and greater susceptibility to disease. While these skin-saving antioxidants also help you on the inside, experts say the best number one supplement for slowing down aging for you is probably the only nutrient (or more likely, several nutrients) in it. you are deficient. (A blood test will tell you this, although many doctors and dietitians agree that most Americans are deficient in these important nutrients: vitamin B12, omega-3 fats and vitamin D..) Keep reading and for more information on how to eat healthy, don’t miss out on 7 healthier foods to eat right now.

You need these two nutrients to produce neurotransmitters that allow communication between brain cells. Being deficient and having low levels of neurotransmitters causes depression, anxiety, fatigue, decreased concentration, cognitive impairment and poor sleep, says the nutritional psychiatrist. Sheldon Zablow, MD, author of Your vitamins are obsolete.

Zablow says almost all multivitamins and most individual B12 supplements contain artificial forms that are difficult for people to absorb. It is recommended to choose the bioactive and natural forms of methylcobalamin B12 and adenosylcobalamin and for folic acid L-methylfolate. Deficiencies in these key B vitamins are so common that Americans eat less red meat (a good source of B12) and take more prescription medications that block the body’s ability to use B12 and folate, drugs such as in diabetes metformin, birth control pills, hormone replacement therapy, GERD medications, and nonsteroidal anti-inflammatory drugs.

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Omega-3 fatty acids are an integral building block for the brain, and studies have shown that omega-3s can reduce the risk of cognitive impairment in the elderly, he says. Isa Kujawski, MPH, DAM, a registered functional dietitian nutritionist and founder of Mea Nutrition. “High levels of rampant omega-6 fatty acids in the standard American diet (mainly from corn oil and vegetable oils used in our foods) can also compromise omega-3 levels.” he says.

Fish and seafood are the best dietary sources of DHA and EPA, but most people do not eat the suggested 8 ounces of fish a week to help prevent heart disease and will likely benefit from omega-3 supplements with DHA. and the EPA.

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Three-quarters of teens and adults in the United States have vitamin D deficiency, according to JAMA Internal Medicine. Aging puts us at even greater risk of becoming deficient due to age-related metabolic changes, Kujawski says. Called “sun vitamin” because it is produced in the skin by exposure to sunlight, “vitamin D plays a central role in immune health, muscle health and heart health, which are concerns among the elderly population.” says Kujawski. It is also important for bone strength because it helps the body absorb and use calcium.

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Taking a good daily multivitamin is a solid assurance that you get essential nutrients every day, including those that are especially important as you age, suggests a registered dietitian nutritionist. Elizabeth Ward, MS, RDN, co – author of The Menopause Diet Plan, a natural guide to managing hormones, health and happiness. However, an essential nutrient that you will not find in multis is choline. “It’s the raw material for producing a neurotransmitter that allows cells in the nervous system to communicate with each other, which is why choline is associated with better memory retention,” says Ward. “Research suggests that postmenopausal women need more choline than in their premenopausal years.”

Another way to slow down the aging process is to eat the right meals.

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