supplements mental support


beauty beauty nutrients Ingredient


Chlorella


Prevent infl ammation Researchers believe chronic, low-grade infl ammation in the brain plays a part in aging, neurodegenerative diseases such as Parkinson’s and Alzheimer’s, and possibly memory decline. T ese anti-infl ammatory supplements may help keep your temporal lobes healthy as you age.


Beauty benefits


Detoxifies; clarifies skin


Collagen


Strengthens hair, skin, and nails; reduces fine lines; heals wounds


The scoop Fatty acids


Omega-3s. Taking essential fatty acids— DHA, in particular—keeps infl ammation at bay and promotes brain-derived neurotrophic factor (BDNF). T is protein helps the brain’s nerve cells branch out and communicate with each other, which is essential for learning and memory. To keep DHA levels optimal, avoid trans fats. “Trans fat may displace DHA [in the brain cells], which can lead to poor brain function,” says Gene Bowman, ND, assistant professor of neurology at the Layton Aging and Alzheimer’s Disease Center at Oregon Health and Science University in Portland. Doses: 1,000– 2,000 mg of DHA and EPA daily.


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60 deliciousliving | september 2011 64 deliciousliving | march 2012 Resveratrol


Offers UV protection


MoonMaid Botanicals


Fruit and vegetable concentrates


Hyaluronic acid (HA)


Antioxidants. Plant-based antioxidants such as green tea extract, grapeseed extract, resveratrol, and curcumin may protect brain function. “Curcumin, the yellow component of curry, is like a protective shield for brain cells against the eff ects of aging and cognitive decline,” Logan says. People with sharper minds have higher concentrations of antioxidant vitamins C and E in their blood, along with B vitamins, omega-3 fatty acids, and vitamin D, according to research by Bowman’s team. “T e B, C, D, and E combination seems to be most benefi cial in preserving attention, executive function skills [such as decision-making], and language,” he says. Doses: Follow label recommendations.


Moisturize; reduce wrinkles; boost hair and scalp health


Enhance


skin elasticity and tone; provide UV protection


Hydrates


skin; reduces fine lines


Rich in chlorophyll, a compound believed to stimulate energizing red blood cells, chlorella also facilitates your body’s detoxification process, so fewer toxins end up being eliminated through the skin, leading to acne and other irritation. Topically, chlorella growth factor (CGF) may promote skin-cell production. Complement chlorella with other detoxifying ingredients such as aloe. Oral: Sun Chlorella Tablets Topical: Sun Chlorella Cream


Types I and III support healthy hair, skin, and nails by tightening and firming tissue (type II promotes healthy joints, bones, and cartilage). Some products contain multiple forms for more benefits; others combine collagen with vitamin C, lysine, or hyaluronic acid, ingredients that help your body produce more collagen. Most products are derived from chicken, bovines, or fish, but vegetarians and vegans will soon find “vegetable collagen” from tobacco plants. Oral and topical: Omojo Anti-Age Kit Oral: YouTheory Collagen Advanced Formula


Defend against stress When you’re balancing family, career, and a busy social life, you’re bound to forget something. T e brain integrates stimuli, both internal (like stress hormones and emotions) and external (what you’re seeing, touching, tasting, hearing), to create memories, says David Deichert, ND, adjunct clinical faculty member at Bastyr Center for Natural Health in Seattle. But the brain gets overwhelmed when there’s too much to process. T ese supplements can off er support.


Omega-3, -6, -7, and -9 are fatty acids that may replenish moisture to stave off acne and wrinkles. Ceramides, lipids that contain fatty acids, can hydrate skin and reduce inflammation. Sea buckthorn oil is the only beauty-from- within ingredient with omega-3, -6, and the rare omega-7. Omega-7 may improve skin hydration and elasticity and increase skin thickness, improving collagen synthesis to ward off visible aging signs. Oral: Genuine Health Dermalipid; SeabuckWonders USDA Organic Sea Buckthorn Oil Blend Topical: SeabuckWonders Sea Buckthorn Facial Cream


Adaptogens. Herbal supplements like ashwagandha, bacopa, and rhodiola may help the body dial down its response to stress. “It’s very clear that regardless of age, stress can compromise mental focus,” Logan says. Emerging research


indicates that these adaptogens can help. Doses: 500 mg daily of ashwagandha, 300 mg a day of bacopa, or 100–500 mg daily of rhodiola.


Tomatoes are well-known for their UV-protective lycopene. Plus, recent research shows that taking capsules of fruit and vegetable concentrates, including tomato, cherry, and broccoli, can significantly improve skin hydration and thickness. Another recent study found that carotenoids— antioxidants found in sweet potatoes, carrots, spinach, and kale—lend skin a golden hue, in addition to counteracting skin-damaging free radicals. Because every antioxidant works differently, supplementing with multiple extracts best supports skin structure, says Fields. Oral: Healthy Origins Lyc-O-Mato


Energy boosters. Alpha-lipoic acid (ALA), acetyl-L-carnitine (ALC), and coenzyme Q10 (coQ10) help maintain healthy energy production inside brain cells. Before plaques and tangles start to accumulate in the brains of people with Alzheimer’s, energy defi cits in the cells may be contributing to memory loss, Bowman says. Doses: ALA, 200–400 mg; ALC, 500–1,000 mg; coQ10, 30–100 mg; all daily.


A hydrating, gel-like molecule, HA holds a thousand times its weight in water, drawing moisture from the air to fill wrinkles. For this reason, many experts tout this natural substance—now available in serums, creams, masks, gelcaps, and liquid supplements—as the ultimate ingredient for turning back the hands of time. Oral: Now Liquid Hyaluronic Acid 100 mg Topical: Derma e Hyaluronic Acid Night Crème; Now Hyaluronic Acid Serum


It’s a good idea to talk to your health care provider before starting a new supplement.


Resveratrol, found mostly in red-grape skins, combats free radical damage, mainly by fending off harmful UV rays. New research indicates you may get the most protection by pairing a supplement with a lotion; grape flavonoids also help prevent UVA and UVB damage when applied topically. Resveratrol offers secondary actions to repair cells as well, says Fields. Oral: Reserveage Organics Resveratrol 500 mg Topical: Skin by Ann Webb Resveratrol Unscented Peptide Cream


Phospholipids. Phosphatidylserine (PS) and phosphatidylcholine (PC), fatty acid compounds usually derived from soy lecithin, help form membranes that surround every cell in the body and are essential for nerve cells to communicate eff ectively. “[PS] has been shown to be eff ective in improving memory and cognitive impairments in both healthy and demented adults,” Deichert says. Recent studies show that PS helps with both spatial and verbal recall, and that PC may also improve memory. Doses: 150 mg PS twice daily; 250–1,500 mg PC twice daily (lower doses are considered preventive, higher doses therapeutic).


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