Truth serum: The science behind each of the popular anti-ageing supplements
If you're considering or taking supplements to try and prevent the onset of age related health issues you'll probably want to read this.
(Remember this newsletter is more than just one article, so if the article isn’t of interest, keep scrolling down 😁 - You’ll want to hear my news!)
Marketing supplements and medicines to the middle-aged and older generations seems to be a well-played game, capitalising on our fears of ageing and physical decline. The vitamin and pharmaceutical companies have mastered the art of enticing us with promises of eternal youth and vitality, but is there any scientific truth behind these claims, or is it all just smoke and mirrors?
Today I feel compelled to take a deep dive into the scientific evidence behind some of the most well-marketed anti-ageing supplements. Many of them are targeting me directly on Facebook, and I sometimes feel myself wanting to write loud truthful remarks on their ads. I don’t. Instead, I’ll take my frustration out by telling you the truth about the science that sits behind each. Brace yourselves, as I separate fact from fiction and uncover the real story behind these wonder compounds.
Curcumin - The golden spice with a twist
Curcumin, the potent polyphenol found in turmeric, has long been hailed for its medicinal properties. From managing oxidative and inflammatory conditions to aiding in exercise-induced inflammation and muscle soreness, its list of potential benefits is impressive. The antioxidant and anti-inflammatory effects of curcumin play a crucial role in promoting overall health. However, here's the catch: taking curcumin alone does not lead to the expected health benefits as it has very poor bioavailability. The culprit lies in its poor absorption, rapid metabolism, and quick elimination. But don't lose hope just yet! Combining curcumin with enhancing agents, such as piperine an ingredient found in black pepper, can dramatically increase its bioavailability by up to 2000% according to some scientific studies. There’s plenty of supplements on the shelf that combine the two - you just have to look for them.
My take: While curcumin shows great promise, it's wise to seek formulations that include piperine for optimal results. Don't be fooled by incomplete marketing claims about circumin itself. My dad is a great believer in circumin - says it helps with many of his complaints, from gut-health to arthritis niggles.
Collagen - The fountain of youth or a fleeting mirage?
Collagen has turned into a hot-selling supplement that claims to work wonders for our hair, skin, and nails – the keys to eternal youth, they say. The idea of a simple pill promising to reverse ageing signs without side effects is mighty tempting, don't you think? Google Trends shows that collagen searches have been soaring since 2014, but let's dig deeper to see if there's any real science behind it.
At first, collagen popped up in skin creams and serums, even dermatologists doubted its effectiveness when applied topically. You see, collagen fibres are too large to penetrate the outer layers of our skin effectively. Even those shorter collagen chains, called peptides, didn't quite live up to the hype. Still they market it!
Now, oral collagen supplements have taken the stage in the form of pills, powders, and certain foods. People believe they are more easily absorbed by our bodies, thanks to collagen peptides or hydrolysed collagen, breaking it down for better uptake. These supplements pack amino acids, the building blocks of protein, and some even throw in skin and hair-friendly nutrients like vitamin C, biotin, and zinc.
As for the research on collagen supplements, most of it revolves around joint and skin health. Some randomised controlled trials did show improvements in skin elasticity and joints seemed to benefit, especially in cases of osteoarthritis or athletes. But, hold your horses; human studies are still limited. What's more, many of these studies are funded, or partly funded, by industries with vested interests, which clouds things up and makes it hard to figure out if collagen supplements are genuinely worth their hefty price tags.
My take: It could be beneficial, it might not be. The scientific research about absorption is simply not there on humans at this point in time so the jury is still out. I take collagen supplement powder daily out of hope that my skin will stay young and my hair thick. I’m an optimist - I know the science isn’t behind it - yet.
Coenzyme Q10 - The cellular energy booster
Coenzyme Q10 (CoQ10), also known as ubiquinone, plays an essential role every cell in our body, in cellular energy production. But it is also garnering significant attention for its potential anti-ageing properties.
One of the key aspects of CoQ10's anti-ageing allure lies in its role as a potent antioxidant. As we age, our bodies are exposed to an increased number of free radicals – unstable molecules that can cause cellular damage and contribute to ageing and age-related diseases. CoQ10, acting as an antioxidant, helps neutralise these free radicals, safeguarding our cells from oxidative stress and potential harm.
Animal studies exploring the effects of CoQ10 have produced promising results, suggesting that this compound might have the ability to extend lifespan and promote age-related health improvements. Researchers have observed positive effects on various physiological processes, metabolic pathways, and mitochondrial function, which play a vital role in cellular energy production and overall vitality.
However, as with any exciting scientific discovery, we must exercise caution. While the animal studies on CoQ10 provide valuable insights, human studies are still relatively limited, and more research is needed to establish the direct effects of CoQ10 on ageing in humans. And, you’ll probably want to dive deeper into the specific claims being made about what anti-ageing benefits it is having. Some studies have explored its impact on heart health, migraines, and neurodegenerative disorders like Parkinson's and Alzheimer's. While early research looks promising, robust and well-controlled human trials are necessary to determine its efficacy in these specific areas.
My take: There’s some very promising science out there, but you’ll have to watch this space and get more personalised health advice from your doctor on this one. As of now, CoQ10 remains a promising supplement, but not a definitive anti-ageing elixir.
Omega-3 Fatty Acids - The brain's best friend?
Omega-3 fatty acids have emerged as star players with potential benefits for brain health, cardiovascular well-being, and inflammation reduction. These polyunsaturated fats, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), hold promises of cognitive support, especially for older adults. While some studies suggest omega-3 supplementation may enhance cognitive function and reduce the risk of neurodegenerative diseases, the evidence is still evolving, and more comprehensive research is needed.
In the realm of brain health, omega-3 fatty acids have attracted considerable interest due to their structural role in brain cell membranes and influence on neuronal signalling pathways. These nutrients are believed to promote synaptic plasticity and enhance communication between brain cells, potentially contributing to improved cognitive function and memory retention. However, while early studies offer encouraging findings, the ideal dosage and duration of omega-3 supplementation for optimal brain health is not well understood at all.
Beyond the brain, omega-3 fatty acids have been linked to cardiovascular benefits. Research suggests they may help lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease. In addition to this (if that wasn’t enough), their anti-inflammatory properties play a crucial role in promoting cardiovascular health. The devil, inflammation, is implicated in various age-related conditions, including heart disease, arthritis, and diabetes, so the anti-inflammatory effects of omega-3 fatty acids hold significant potential for mitigating age-related health issues across all these diseases.
My take: The research on the benefits of Omega 3 fatty acids is compelling. How much should you take? That’s anyone’s guess. I take good quality Omega 3 supplements daily.
Resveratrol - A glimpse of real promise
“Drink more red wine” and “eat more dark chocolate” and “consume more antioxidants” the articles say in media, goading you to get more resveratrol into your diet. And in theory it’s a great idea. In practise - not so much.
Resveratrol is a natural polyphenol, or plant compound that is found in about 70 different types of plants, chiefly grapes and nuts. It has been noted for its bioactive effects in protecting the body from inflammation, cardiovascular diseases, cancer, and metabolic diseases. It is also said to have powerful anti-ageing vasorelaxant, phytoestrogenic and neuroprotective capability. Whoa! Resveratrol could be one of the most promising supplements of the future.
The piece of information often left out of marketing is that these observations have been deduced from in-vitro studies, which means, studies performed in test tubes, outside the human body, primarily and in in-vivo studies, or studies performed on the human body, resveratrol does not show similar effects.
This is because resveratrol is insoluble, and the small amounts which you do digest metabolises very quickly in the human body. At this point in time, scientists find that it is very difficult to make bioavailable. It’s an important challenge facing pharmaceutical companies and it means anyone telling you to seek out resveratrol for anti-ageing is not telling the whole story.
My take: Watch this space. When pharmaceutical companies finally figure out how to make Resveratrol bioavailable, it will be a very interesting product to evaluate. Until then, don’t believe the marketing.
NMN and NAD - The cellular energy boosters
Nicotinamide Mononucleotide (NMN) and its derivative, Nicotinamide Adenine Dinucleotide (NAD), have emerged as exciting prospects in the quest for anti-ageing solutions, thanks to their pivotal role in cellular energy production. NMN acts as a precursor to NAD, a coenzyme essential for various cellular processes, including DNA repair and energy metabolism. It’s complex stuff. However, like any promising discovery, the truth behind their anti-ageing potential requires a much closer look.
This probably requires a whole article of its own. But because the supplement sellers are starting to promote it online, I feel a desire to dive in a little further.
As we age, NAD levels decline, leading to cellular dysfunction and ageing-related changes. NMN supplementation aims to boost NAD levels, potentially countering age-related decline and supporting overall health. In preclinical studies, NMN has shown promising results, extending lifespan and enhancing metabolic health in certain animal models. These findings have captured attention and ignited interest in NMN and NAD as possible anti-ageing agents. While early evidence is encouraging, it's crucial to tread carefully and keep expectations in check. Human studies exploring NMN and NAD's effects on ageing are still VERY limited, and the long-term implications are yet to be fully understood.
My take: Before considering NMN and NAD as anti-ageing supplements, consulting with healthcare professionals is crucial. The potential benefits are certainly intriguing, but it’s not well understood. So individual health considerations, potential interactions with medications, and personalised dosing guidelines must be carefully assessed.
Two pharmaceutical products to watch
Alongside the supplements that can be readily purchased over the counter, there’s also two very interesting and important pharmaceutical products you might want to learn more about, each of which I dive more deeply into in How to Have an Epic Retirement’s health section.
Rapamycin - The ageing pathway regulator
Metformin - The potential fountain of youth
Neither are yet approved as ageing medicines, but all are being talked about rather actively.
Fell like you learnt something today? Well, pop on over to the website and give this post a like. And feel free to share it with your friends. I want everyone to learn how to have an epic retirement. And don’t forget to buy the book.
From Bec’s desk
We did it! We sold Amazon out of my book in just a week! And I have you to thank for that! So thank-you! thank-you! thank-you! I hope you enjoy it!
How to Have an Epic Retirement hit bookstores last Wednesday, and every day since has been an adventure.
You may have seen me on the TV or heard me on radio! So many of our Aussie regional and commercial talkback radio stations have embraced talking about the ingredients of an epic retirement this week. It’s been a wild ride. One I’m very grateful for!
And this morning I woke to a community member telling me that Amazon Australia has now sold out 😳 of copies of How to Have an Epic Retirement - for now! Great problem isn’t it. Apparently they’ll be restocked soon. Thankfully Booktopia still have it in stock (link here) and you can still find it in almost all major booksellers including Big W, Dymocks, Collins, QBD, David Jones, Target, Harry Harthogs, and so many more (see them all on my website here).
And in further news today, that little one week rush of book sales has put How to have an Epic Retirement up as an Amazon Bestseller - #1 in the category of Personal Retirement Planning (and a few others).
And so I leave you this week happy and grateful. I hope you have your copy and have started working through it. Don’t forget to leave me a review on Good Reads. If you’re waiting on the audiobook, it shouldn’t be long. I finished reading it into the microphone earlier this week - another interesting part of the experience of writing a bestseller (I can now say ‘bestseller’ can’t I 😜).
Remember, we’re looking for the best ways to live longer, healthier, better quality lives in the second half and I want to hear your stories - so email me!
And for another week - make it epic!
Bec Wilson Xx
Can you afford to retire now?
This article appeared in the Sydney Morning Herald, The Age and The Brisbane Times in print and digital on Sunday 30th July 2023. You can read the full article here.
Whether you’re coming up to retirement or envisioning it in your distant future, the prospect can be daunting – often due to one issue: money.
As we approach the years when retirement is the logical next step, the question on everyone’s mind is, “can I afford to retire now?” I’m going to take a deep dive into how we answer that question, as individuals, because the decision is a personal one that requires you to think about and understand the crucial aspects of retirement readiness.
Let’s walk through the things you need to think about to decide if you can afford to retire now. Click through to read the rest of this article on The Sydney Morning Herald here.
Looking around the web this week
Super funds slammed over failure to plan for ‘silver tsunami’, Hannah Wootton, Australian Financial Review - Did you realise your superfund was meant to be helping you prepare for a comfortable retirement?
Wondering what Barbie should look like at 83? She was born at the age of 19, 63 years ago. Check out my Instagram (and follow me while you’re there) to enjoy these terrific AI generated images of Barbie, both in and out of the box.
Have a great week. If you haven’t already, join our Facebook Group here for conversations with others approaching and in retirement and talking about it.
See the sources for this article on the website version here.
DISCLAIMER: The information in this article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional before starting any supplements or making significant changes to your health regimen. Individual responses to supplements may vary, and it's crucial to consider personal health circumstances. The article does not endorse any specific product or supplement. Use at your own discretion and discontinue if any adverse reactions occur. The authors are not liable for any consequences resulting from the information provided. Always prioritise professional medical guidance for your health decisions.
REFERENCES
Salehi B, Mishra AP, Nigam M, Sener B, Kilic M, Sharifi-Rad M, Fokou PVT, Martins N, Sharifi-Rad J. Resveratrol: A Double-Edged Sword in Health Benefits. Biomedicines. 2018 Sep 9;6(3):91. doi: 10.3390/biomedicines6030091. PMID: 30205595; PMCID: PMC6164842.
Naveet Pannu, Archana Bhatnagar, Resveratrol: from enhanced biosynthesis and bioavailability to multitargeting chronic diseases, Biomedicine & Pharmacotherapy, Volume 109, 2019, Pages 2237-2251, ISSN 0753-3322, https://doi.org/10.1016/j.biopha.2018.11.075.
Avila Rodríguez, MI, Rodríguez Barroso, LG, Sánchez, ML. Collagen: A review on its sources and potential cosmetic applications. J Cosmet Dermatol. 2018; 17: 20–26. https://doi.org/10.1111/jocd.12450
Kim D-U, Chung H-C, Choi J, Sakai Y, Lee B-Y. Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2018; 10(7):826. https://doi.org/10.3390/nu10070826
Troesch B, Eggersdorfer M, Laviano A, Rolland Y, Smith AD, Warnke I, Weimann A, Calder PC. Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition. Nutrients. 2020 Aug 24;12(9):2555. doi: 10.3390/nu12092555. PMID: 32846900; PMCID: PMC7551800.
Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031.
Chen S, Gan D, Lin S, Zhong Y, Chen M, Zou X, Shao Z, Xiao G. Metformin in aging and aging-related diseases: clinical applications and relevant mechanisms. Theranostics. 2022 Mar 6;12(6):2722-2740. doi: 10.7150/thno.71360. PMID: 35401820; PMCID: PMC8965502.
Beth, I have been following the science of supplements for the past 3 years and I fully agree with your assessment. Very good article.
There are also other health supplements out there being promoted for weight loss and when one looks at the science there is no data on long-term safety or there are indications that long-term use may be harmful.
Before taking any medications or supplements I recommend people do their research. I have not come across any magic pills to help us stay younger.
A quality exercise program, including strength-building exercises and any kind of enjoyable movement activities, plus good quality eating are the best bets for health and longevity.