According to a University of Zurich study published in Nature Aging, daily intake of just one gram of omega-3 from supplements or a serving of fish can slow down the aging processes and extend lifespan. The effect can even be improved by combining omega-3 fatty acids with larger doses of vitamin D supplements and strength training.

There is a lot of evidence to suggest this. Selenium is involved in some unique selenium-containing antioxidants that protect our cells from free radicals, aging processes, and premature cell death. This is highlighted in a new study from Osaka University in Japan, which was conducted on stem cells.

Magnesium is important for numerous physiological functions. In a new review article published in Nutrients, researchers have looked at the relation between the body’s magnesium levels and a variety of different ageing markers. Also, they hypothesize that optimal intake of magnesium throughout life is an easy and inexpensive way to obtain healthy ageing.

Melatonin is primarily known as a sleep hormone. However, it also serves as a powerful antioxidant and has an anti-ageing effect at a cellular level throughout the body, according to a review article of melatonin’s numerous functions. Our endogenous melatonin synthesis decreases with age, making us more vulnerable in many ways. Ageing is associated with oxidative stress and “inflammaging”, which can lead to cardiovascular diseases and neurological disorders like depression, Alzheimer’s disease, and Parkinson’s disease. A melatonin supplement, on the other hand, works as a natural anti-ageing therapy against such diseases.

Age-related loss of muscle mass is a natural process and may result in increased feebleness and even disability. Strength training and diet play a major role, and older people need more protein, especially an essential amino acid called leucine. In addition, supplements of vitamin D, omega-3 fatty acids, and probiotics can have a positive impact on muscle mass and muscle strength, according to a review article that is published in Frontiers in Nutrition.

Selenium is involved in enzymes that activate thyroid hormones. It is also part of several antioxidants that protect cells and the circulatory system from damage caused by free radicals. Additionally, selenium is crucial for the optimal utilization of Q10, which plays a role in cellular energy metabolism. However, selenium intake in many European countries is too low, mainly due to depleted soil. At the same time, the body’s endogenous production of Q10 declines significantly with age. This can lead to metabolic disorders, atherosclerosis, fatigue, and other deficiency-related conditions. According to a follow-up study published in BMC Medicine, supplementation with selenium and Q10 has a positive effect on thyroid hormones, circulation, quality of life, and lifespan.