Ageing is a natural part of life. As we grow older, our bodies slowly lose some of their strength and function. Factors like our lifestyle, environment and even our genes can affect how quickly this happens.
Over the past few decades, people around the world—including in Singapore—have been living longer. This is thanks to improvements in clean water, healthcare access, and better ways to prevent and treat diseases. But with longer lifespans comes another challenge. More people are now living with chronic health problems such as heart disease, diabetes, and cancer.
Inside our bodies, ageing starts at the cellular level. Cells may lose energy, find it harder to “communicate” with each other, or experience changes in their DNA. Over time, these changes can affect our organs and increase the risk of long-term illnesses.
The good news is that researchers are studying ways to not only extend lifespan but also improve what we call healthspan or the number of years we live in good health.
One area that has a significant effect on healthspan is nutrition. Studies show that certain vitamins, minerals, and natural compounds may support healthy ageing and improve overall well-being.
Curcumin
Curcumin is the chemical found in turmeric that gives it its bright yellow colour. It is usually used in curries. More than its use as a food colour and flavour, curcumin is well-studied for its potential health benefits.
Research suggests it has antioxidant, anti-inflammatory, antibacterial and even immune-boosting effects.
Scientists believe curcumin supports healthy ageing by working at the cellular level. It may help reduce oxidative stress (damage caused by free radicals), calm inflammation, support DNA repair, and regulate how cells grow and die. These functions are important for protecting the body against age-related changes.
Curcumin can be taken as a health supplement on its own or through turmeric supplements. Studies have shown that turmeric is generally safe at doses up to 8,000 mg daily for about eight months, while curcumin is safe at similar doses for up to three months.
Still, some people may experience side effects such as mild diarrhoea, headache, rash, nausea, or even yellowish stools.
Creatine
Creatine is a kind of amino acid that your body naturally produces in the liver, kidneys, and pancreas. It plays an important role in energy production and overall cell function. You can also get creatine from foods like red meat and seafood, or in supplement form.
Creatine supplements, as many people know, are popular for helping build strength and muscle but research has found that they may also support brain health and cognitive function. Because of its capability to potentially improve physical and mental performance, it just means that it contributes to healthier ageing.
Studies suggest that creatine may:
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Reduce oxidative stress
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Support muscle growth and strength
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Lower the risk of falls in older adults
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Reduce inflammation and protect bone health
Creatine may be especially helpful for women who naturally store less creatine in the body than men. Before menopause, supplementation may boost energy and exercise performance, while after menopause, it may help preserve muscle, support bone strength, and even improve mood and cognition.
Creatine has been shown to be safe in healthy adults when taken at doses up to 25 grams per day for 14 days, followed by up to 10 grams daily for as long as five years. Some people, however, may experience mild side effects such as diarrhoea, stomach upset and muscle cramps.
Magnesium
Magnesium is an essential mineral that your body needs for many everyday functions. It supports muscle and nerve activity, helps regulate blood sugar levels, and plays a role in controlling blood pressure.
As we age, magnesium deficiency becomes more common, and low levels may increase the risk of inflammation and oxidative stress. Research also shows that magnesium is important for healthy cellular processes such as cell communication, maintaining stable genes, and protecting proteins.
On top of that, magnesium has been linked to better sleep and improved brain function.
You can find magnesium naturally in foods like leafy green vegetables, nuts, seeds and whole grains. It’s also available in supplement form, either on its own or combined with other vitamins and minerals.
The recommended daily intake of magnesium for adults (from both food and supplements) is 310-420 mg, depending on age, sex, and pregnancy status. However, for supplements specifically, the upper safe limit is 350 mg per day for adults.
Vitamin D
Vitamin D is known as the “sunshine vitamin” because your body produces it when your skin is exposed to sunlight. You can also get it from certain foods like fatty fish, eggs, and fortified dairy products, or as a supplement.
This vitamin is essential for many functions in the body, especially bone strength, cell growth, and immune health. Research suggests vitamin D may support healthy ageing in several ways:
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Reducing oxidative stress
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Supporting a balanced immune system response
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Protecting DNA and helping repair DNA damage
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Regulating energy production in cells and glucose metabolism
Low vitamin D levels are linked with faster ageing, memory and thinking problems, and even a higher risk of dementia in older adults. However, scientists are still studying exactly how much vitamin D can contribute to longevity.
For most adults, the recommended daily intake is 15 micrograms (600 IU), while adults over 70 years old should aim for 20 micrograms (800 IU). The safe upper limit is 100 micrograms (4,000 IU) per day.
Taurine
Taurine is a type of amino acid that you can get from foods like meat, seafood, and eggs, as well as from supplements. While your body can make small amounts of taurine on its own, levels tend to decrease as you age. Low taurine levels have been linked to several age-related conditions that affect the brain, muscles and eyes.
Research suggests that taurine may support healthy ageing by:
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Helping mitochondria (the “power plants” of cells) function normally
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Reducing DNA damage
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Regulating inflammation in the body
Animal studies (in mice and monkeys) have found that taurine supplementation can improve health and even extend lifespan. However, more research is still needed to fully understand how taurine works in humans for longevity.
For adults, typical taurine intake from food is between 40-400 mg per day. In supplement form, doses of 2-4 grams daily (split into 2-3 doses) for up to three months are considered safe. Possible side effects include mild digestive issues, such as constipation, diarrhoea, and indigestion.
Resveratrol
Resveratrol is a natural compound found in some foods and drinks, especially in grapes, berries, and red wine. It’s well-known for its antioxidant and anti-inflammatory effects, and studies suggest it may also protect the brain and support overall health.
Researchers believe resveratrol may help with healthy ageing by:
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Reducing oxidative stress
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Lowering inflammation in the body
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Supporting healthy mitochondrial functions
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Helping regular apoptosis (the natural process of removing old or damaged cells)
Although resveratrol shows promise, more studies are still needed to determine the best dosage and how long it should be taken for the greatest benefits.
So far, resveratrol supplements are considered safe at doses of up to 1,500 mg daily for up to three months. Some people may experience mild side effects such as diarrhoea or stomach discomfort.
How Do You Properly Choose Longevity Supplements
When you are deciding on anti-ageing supplements or longevity supplements, here are excellent tips that are beneficial for you.
You should know that many brands in the market perform batch testing or do not divulge their manufacturing sites, which leaves many consumers unsure about the quality and safety of the longevity supplements they’re buying.
Consider these four factors before you place your order:
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Make sure that the supplements contain clinically studied compounds like Resveratrol.
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Ensure that the product is tested by a third party and is free from additives.
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Other products are more effective in some forms, hence the formulation is important.
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Also ensure that the product is sustainable and ethically sourced.
Conclusion
Getting the best nutritional supplements for old age or any age may have a varying effect on every individual. So before adding any longevity supplements to your daily routine, it’s always best to discuss them with your doctor. They can guide you on the right choices and safe dosages based on your condition.
When your doctor has already given medical clearance that they’re safe for you, you can take supplements to help support a long and healthy life.
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