You've reached the critical point in your life when you start noticing some changes in your health and appearance. Maybe a random gray hair pops up, your skin doesn't seem as tight, or you entered the early stages of dad bod. Oh no!  

Less noticeable things also start happening, like subtly dropping energy levels and losing a step on the court and in the office. How'd that guy get past you? Why did you miss that deadline? What's going on?!?! 

Unfortunately, Father Time is coming. While everyone eventually loses the race, there are some things you can do now to slow him down. After all, he's running with a giant clock around his neck, carrying a shepherd's staff, wearing sandals and a robe. You're not that slow. Yet! He's nipping at your heels and about to catch up.

Probably the easiest and most effective way of tripping up the old man is including anti-aging vitamins and minerals in your daily regimen. Whether you add specific foods to your diet or take supplements, these ingredients are your best defense against aging. 

Vitamin C

It's no secret that Vitamin C is vital for fighting colds and boosting your immune system. But, it also protects and repairs your skin from sun damage by helping your body produce collagen. Vitamin C applied topically can reduce fine lines and wrinkles on your face.

Pair Vitamins C and E for the best result in protecting your skin from the sun and damage from free radicals.

Collagen

As we age, so does the collagen in our skin. Collagen is a protein and a significant component of connective tissue, skin, bones, and muscle. A person with sagging skin or wrinkles lacks collagen density. Adding collagen supplementation also significantly increases skin hydration. Research shows collagen may protect against Alzheimer's disease. 

Zinc

Zinc is a beast when it comes to anti-aging and men's health. It's an essential trace mineral with roles in testosterone production, cell division, and immune function. Zinc is critical to prostate health and protection from inflammation due to age-related immune cell deterioration. More importantly, zinc increases your sex drive as you age. 

Your body maintains a natural balance between zinc and copper. If you supplement with zinc, it's a good practice to include copper at a 10 (zinc) to 1 (copper) ratio. 

CoQ10 

This complicated-sounding compound is a fat-soluble antioxidant proven beneficial for improving the appearance of skin. But, CoQ10 is much more than a wrinkle reducer. This coenzyme, the Co part of the name, restores energy production to the heart and lowers blood pressure. 

Flavonoids 

Flavonoids are a phytonutrient found in fruits and vegetables with antioxidant and anti-inflammatory properties. They reduce your risk of heart disease and other chronic ailments while aiding in the prevention of weight gain as you get older. As part of the results of a 20-year Harvard University study, men who ate flavonoid-rich foods three times per week were less likely to experience erectile dysfunction.

Tea, citrus, berries, and most green or red vegetables are high in flavonoids.

Resveratrol

Many people refer to this compound found in red wine and the skin and seeds of grapes as "the longevity molecule." While the jury is still out on many of the resveratrol claims its proponents make, evidence suggests that it activates specific genes that ward off the disease of aging. 

If you're thinking it's time to start drinking red wine like you own a winery, the concentration of resveratrol is minimal. Consider taking a supplement before committing to overconsuming alcohol. 

Hyaluronic Acid 

Hyaluronic acid is a clear fluid found in your skin and joints that helps maintain moisture and flexibility. As a component of synovial fluid, this acid helps prevent the stiffening of joints, the ultimate sign of aging. It's also a popular ingredient in many topical formulas claiming to reduce the appearance of wrinkles by hydrating the skin.

Fish Oil 

Fish oil, more specifically the omega-3 fatty acids contained in it, assists in blood flow. Aside from healthier-looking skin, fish oil is a powerful anti-inflammatory shown to reduce the effects of aging in the brain. It's also great for lowering cholesterol and improving mood.

Turmeric 

Turmeric is a potent anti-inflammatory and antioxidant because it's a delivery system for curcumin. Turmeric is an ancient remedy for arthritis and joint pain.

As with many of these vitamins and minerals, you may get turmeric from food or supplementation. It's the spice that turns curries and soups a bright orangish-yellow and gives them a unique flavor.  

Curcumin has difficulty crossing the blood-brain barrier. Adding black pepper to your dishes with turmeric helps improve its effectiveness. 

L-citrulline 

This compound is a non-essential amino acid that your body converts to nitric oxide in your kidneys. Nitric oxide allows your blood vessels to widen and arteries to relax, promoting blood flow throughout the body. Blood flow is the key to better health at any age. As we age, blood flow becomes a problem, and maintaining moderate nitric oxide levels is crucial. 

The best food source for L-citrulline is watermelon, but it involves a lot of seed spitting to get a comparable supplement dosage. 

A handful of pills 

From Vitamin A to Zinc, if you decide to supplement with all of the above vitamins and minerals, you might as well skip dinner. Nobody wants to take a handful of supplements every day, so you might want to determine how to get everything your body needs from the ideal sources.

We recommend looking at food first and then decide what supplements are necessary. Also, consider which areas would be most beneficial to your lifestyle and well-being.

What part of your health do you want to protect the most? 

Anther! Male wellness where it counts.

The above information is not medical advice. Do not take any supplements or change your diet without consulting a licensed medical practitioner.