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Here in the UK, we have a growing mature demographic. It is predicted that by 2065 26% of the population will be aged 65 and over, and almost half of the population will be aged 50 and over1.
Whilst it’s always been important to support your health at all ages, with the average age increasing – it is more key than ever to focus on longevity for a thriving, active long life.
Ageing is an inevitable part of life. How we age and what we can do do stay active and delay the physical signs of ageing, based on our own set of unique life circumstances can vary.
I am a firm believer in ‘age is just a number’. Our biological age doesn’t need to match our actual age, with longevity research hitting the mainstream spotlight in recent years proving just that.
General biological markers of ageing include:
- Muscle mass
- Mitochondrial function
- DNA damage
- Proteostasis (how well we can maintain efficient protein balance)
- Bone density
- Cognitive function
- Liver health
- Telomere length (a structure attached to the end of our chromosomes which shrink with age)2
- Cardiovascular health3
Wonderful new discoveries in the scientific space are increasingly supporting the evidence that lifestyle choices can significantly impact these markers for the better.
An interesting story which went viral is that of 45-year-old tech entrepreneur Bryan Johnson. Johnson undergoes an incredibly strict diet, devoid of sugars and processed foods, has a long list of daily supplements (over 100 pills), and undertakes rigorous daily exercise.
As it stands, he currently has a heart that functions like a 37-year-old, and lungs that perform similar to an 18-year-old4. Unbelievable…right?
Whilst many of us can’t quite dedicate the immense time and structure it takes to maintain Bryan Johnson’s daily routine to access that elusive fountain of youth, it is an interesting experiment into how lifestyle can impact biological ageing. If you’re interested in just how he does it, his Netflix documentary has the answers.
In this article, I am going to outline the key nutrients that have been studied for their anti-ageing effects on older populations, why you should try them and how they might help you to age happier, healthier and more vibrant.
Nutrients for Bone & Joint Health
To maintain mobility over the age of 50, supporting your bone and joint health is non-negotiable.
Whilst it is important for both men and women, as women reach their 40s and 50s, entering menopause results in a gradual natural loss of oestrogen. One of oestrogen's roles is to rebuild bone, with the loss of oestrogen during this life stage leading to an increase in osteoporosis and fractures5.
Vitamin D is one of the key bone protective nutrients, with the government recommending all adults to take 10 micrograms (400 IU) vitamin daily6. For a therapeutic consistent dose, they even recommend that the UK population takes vitamin D in supplemental form.
Vitamin D helps to support bone metabolism and helps the body to absorb and use calcium which supports bone mineral density and strength7. Vitamin D deficiency has been directly linked to conditions like osteoporosis and rickets. Our vitamin D supplement at Purolabs contains K2, an essential nutrient to help direct vitamin D into bones and relevant tissues.
Vitamin D3 & K2
A supplement here at Purolabs which has been clinically tested for its benefits on joint health is Glucosamine. Glucosamine sulphate, which is found in our supplement has been shown to help potentially provide natural pain relief for osteoarthritis of the knee and even may help slow knee joint degeneration8.
Glucosamine Complex
Nutrients for Muscle Mass
From the ages of 30 to 60, the average person loses approximately 250g muscle yearly. That number increases to 15% per decade after aged 709.
Whilst gradual muscle loss is common as we age, sarcopenia, which occurs due to age related muscle loss and general weakness, is sadly a common occurrence as we enter our latter years. It affects 10-27% of those over 60 and is a risk factor for falls, hospital admissions and early mortality10.
You can’t discuss muscle mass without discussing protein. Protein is a vital macronutrient building block for the human body. Whilst it is needed during all life stages, in particular stages that require more growth – protein is more important than ever as we age and is one of the most important macronutrients to combat muscle loss.
The current UK guidelines recommend an intake of 0.75g of protein per kg for adults, including those aged 50 and over11.
Sources of protein include:
- Meat: Beef, poultry, lamb
- Fish: White fish, fatty fish, seafood
- Plant proteins: Beans, legumes, nuts seeds, tofu
- Wholegrains: Brown rice, buckwheat, quinoa
Protein is digested/broken down by stomach acid, which decreases as we age. Consider taking apple cider vinegar before larger or protein-heavy meals. I recommend taking ACV in capsule form; to mitigate the eroding effect it can have on tooth enamel when drank frequently.
Apple Cider Vinegar
Nutrients for Vitality
Vitality, energy, zest for life. We can obtain these qualities at any life stage, and a little help in the form of quality targeted supplements can certainly help improve the quality of our later years.
Coenzyme Q10 is an antioxidant which the body naturally makes. As we age our natural production of this important enzyme decreases. It helps support ATP function, which is the body’s energy currency and is a powerful anti-inflammatory free radical scavenger12.
Another vital group of vitamins required for optimal health and vitality are B vitamins, which work best when taken in a complex.
B vitamins help the body convert fuel into food, breaking down the macronutrients we eat into energy for the body’s many processes. In ageing populations, B vitamin deficiency has been linked to cardiovascular disease, cognitive impairment and degenerative disease13.
Vitamin B Complex
Nutrients for Cognitive Health
Omega 3, aka fish oil which is high in EPA and DHA, is one of the most important nutrients you can take to support cognitive health and in particular cognitive decline. The studies link the benefits of DHA supplementation in particular for those with early memory complaints and/or a family history of dementia14.
Omega-3
N-acetylcysteine (NAC) has been shown to help regulate glutamate levels. Glutamate is the brains most important neurotransmitter, and is required for brain activity. Studies show that glutamate deficiency can dramatically impact brain function.
NAC is also a glutathione precursor, aka, one of the key building blocks for glutathione which is one of the most important antioxidant molecules in the body. The anti-inflammatory benefits of NAC are what makes this nutrient a great option if you’re looking to support brain health decline15.
N-Acetyl-Cysteine
A Gentle Reminder
Always check with a licensed health practitioner before trying a new supplement routine. This is especially important if you are currently taking medication and/or other supplements.
If you’d like to speak to our dedicated customer care team, contact them at support@purolabs.com. Alternatively, you can speak to our in-house nutritionist Steph (hello!) by visiting our Speak to A Nutritionist page to book in a free supplement call.
