Better Nutrition August 2019

Fish oil reduces levels of triglycerides,
blood fats that contribute to diabetes and
heart disease when elevated. It also lowers
inflammation in plaque deposits within
artery walls, which reduces the odds of a
heart attack or stroke being caused by rupture
of the plaque. Where blood pressure is
elevated, omega-3 fats can help lower it.
Reducing chronic inflammation—
which generally increases as we get
older—is the mechanism underlying
the various benefits of fish oil. Studies
have found that it has therapeutic
effects on depression, cancer, Alzheimer’s
disease, psoriasis, arthritis, and other
inflammation-related conditions.
Typical daily doses: 500 mg of a combination
of EPA plus DHA, usually found
in 1,000 mg fish oil; 1,000–2,000 mg
of an EPA-DHA combination daily for
health conditions. Vegan sources of
EPA and DHA are also available.
ASTAXANTHIN
A powerful antioxidant that comes from
certain algae, astaxanthin gives salmon
and other sea creatures their pink color
because they eat the algae. Astaxanthin
protects skin against damage from the
sun’s UV rays—which are well known for
speeding up aging—and reduces signs of
aging that stem from a slower turnover
of skin cells as we get older.
Studies have found that astaxanthin
enhances skin elasticity and reduces
wrinkles, age spots, and skin inflammation.
Because of its antioxidant and
anti-inflammatory properties, it can also
enhance muscle recovery and decrease
soreness after exercise. It’s also been
shown to help relieve carpal tunnel
syndrome, and is taken for heart, brain,
eye, and overall health.
Typical daily doses: 4–12 mg. Astaxanthin
can also be found in topical skin
creams and serums.
RESVERATROL
The main therapeutic ingredient in red
wine, resveratrol has a beneficial effect
on sirtuins, enzymes that control various
pathways involved in the aging process.
In animal studies, it has extended lifespan.
HEALTHY AGING SUPPLEMENT SNAPSHOT
SUPPLEMENT:
By activating sirtuins, resveratrol
enhances the body’s ability to withstand
stress and may slow down the aging
process. Studies have found that it helps
to lower blood pressure and cholesterol;
improves heart, brain, and joint health;
and helps to protect against cancer.
In addition to wine, resveratrol is
found in grapes, some berries, peanuts,
and other foods, but amounts are too
small to produce the therapeutic effects
observed in studies. Supplements are
generally made from Japanese knotweed
ESPECIALLY BENEFICIAL FOR:
CoQ10 ................................................................ The heart and overall energy
PQQ ................................................................... Mental function and energy
Fish Oil ............................................................... Overall health
Astaxanthin ....................................................... Skin and exercise recovery
Resveratrol ........................................................ Internal aging processes
Pycnogenol ........................................................ Many common ailments
Lutein ................................................................. Vision
Turmeric or Curcumin ......................................... Inflammatory conditions
Zinc .................................................................... Immune function
Protein Powder (whey) ...................................... Muscle maintenance and strength
Protein Powder (collagen) .................................. Skin, joints, and blood vessels
(Polygonum cuspidatum), a rich plant
source of resveratrol.
Typical daily doses: 200 mg or more.
PYCNOGENOL
A patented extract from French maritime
pine bark, Pycnogenol enhances blood
circulation, reduces inflammation, and
helps maintain healthy skin and joint
tissues. It binds to collagen and elastin,
which give skin and other tissues structure.
It also helps to regenerate hyaluronic
acid, which maintains moisture.
36 • AUGUST 2019