Geroprotectors are substances that support healthy aging, slow aging, or extend healthy life. Sometimes people refer to them as “aging suppressants,” “anti-aging drugs,” “gerosuppressants,” “longevity therapeutics,” “senolytics,” or “senotherapeutics.” They include various foods, nutraceuticals (supplements), and pharmaceuticals (drugs). Unfortunately none comes close to realizing the age-old aspiration of ending aging altogether (yet), but some may make a practical difference for many people.
I’ve used several geroprotectors for years. And I’m exploring ways to incorporate others into my diet, if they’re applicable to my personal situation and meet a few general criteria:
First, I look for geroprotectors supported by multiple studies on humans – not just anecdotal evidence, one study, or studies on non-human animals. Although I’ve nothing against the health benefits of placebo, I prefer knowing that something more than only placebo is at work.
Second, I look for geroprotectors with the highest ratios of efficacy to expense. Given innumerable options and a limited budget, I want to do more than just empty my wallet.
Third, I look for geroprotectors that are legal and generally safe. If it’ll put me in a hospital or a prison, it’s not worth it.
Based on those criteria, I’ve compiled a list of top tier natural geroprotectors. These are, to the best of my knowledge, the most well-researched and effective geroprotectors available in the United States without a prescription. I’ve excluded from this list any geroprotectors that are primarily nootropic geroprotectors (such as ginkgo and melatonin), which you can find in my list of top tier nootropics. This information is for educational purposes only. It is not medical advice. Please consult a physician before and during use of these and other geroprotectors.
1) Berberine
Berberine is a compound of extracts from herbs such as barberry. Supplementation may provide a strong decrease to blood glucose, and a notable decrease to total cholesterol, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Treatment Of Type 2 Diabetes And Dyslipidemia With The Natural Plant Alkaloid Berberine
- Berberine In The Treatment Of Type 2 Diabetes Mellitus: A Systemic Review And Meta-analysis
- Efficacy Of Berberine In Patients With Non-Alcoholic Fatty Liver Disease
- Effect Of Berberine Administration On Metabolic Syndrome, Insulin Sensitivity, And Insulin Secretion
- Effects Of Berberine On Lipid Profile In Subjects With Low Cardiovascular Risk
Supplementation with Berberine may also provide a subtle increase to HDL-C; and a subtle decrease to insulin, LDL-C, and triglycerides. Evidence for these effects may not be as reliable. See the Berberine article for more studies and details.
2) Blueberry
Blueberry is the fruit of a perennial flowering plant native to North America. Supplementation may provide a notable decrease to DNA damage, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- A Single Portion Of Blueberry (Vaccinium Corymbosum L) Improves Protection Against DNA Damage But Not Vascular Function In Healthy Male Volunteers
- Impact Of Multiple Genetic Polymorphisms On Effects Of A 4-week Blueberry Juice Intervention On Ex Vivo Induced Lymphocytic DNA Damage In Human Volunteers
- Effect Of A Wild Blueberry (Vaccinium Angustifolium) Drink Intervention On Markers Of Oxidative Stress, Inflammation And Endothelial Function In Humans With Cardiovascular Risk Factors
- Effect Of Blueberry Ingestion On Natural Killer Cell Counts, Oxidative Stress, And Inflammation Prior To And After 2.5 H Of Running
See the Blueberry article at Examine.com for more studies and details.
3) Boswellia Serrata (Frankincense)
Boswellia Serrata is a plant native to India and Pakistan. Supplementation may provide notable support for long-term joint function, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Comparative Efficacy And Tolerability Of 5-Loxin And Aflapin Against Osteoarthritis Of The Knee: A Double Blind, Randomized, Placebo Controlled Clinical Study
- Clinical Evaluation Of Boswellia Serrata (Shallaki) Resin In The Management Of Sandhivata (osteoarthritis)
- A Double Blind, Randomized, Placebo Controlled Clinical Study Evaluates The Early Efficacy Of Aflapin In Subjects With Osteoarthritis Of Knee
- A Double Blind, Randomized, Placebo Controlled Study Of The Efficacy And Safety Of 5-Loxin For Treatment Of Osteoarthritis Of The Knee
See the Boswellia Serrata article at Examine.com for more studies and details.
4) Cocoa
Cocoa comes from the seeds of evergreen trees native to tropical regions of Central and South America. Supplementation may provide a notable increase to blood flow, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Dose-dependent Increases In Flow-mediated Dilation Following Acute Cocoa Ingestion In Healthy Older Adults
- Dark Chocolate Acutely Improves Walking Autonomy In Patients With Peripheral Artery Disease
- Dark Chocolate And Vascular Function In Patients With Peripheral Artery Disease: A Randomized, Controlled Cross-over Trial
- NOX2-mediated Arterial Dysfunction In Smokers: Acute Effect Of Dark Chocolate
- Effect Of Dark Chocolate On Arterial Function In Healthy Individuals
- Flavonoid-rich Dark Chocolate Improves Endothelial Function And Increases Plasma Epicatechin Concentrations In Healthy Adults
- Acute Effect Of Oral Flavonoid-rich Dark Chocolate Intake On Coronary Circulation, As Compared With Non-flavonoid White Chocolate, By Transthoracic Doppler Echocardiography In Healthy Adults
- Cocoa Consumption For 2 Wk Enhances Insulin-mediated Vasodilatation Without Improving Blood Pressure Or Insulin Resistance In Essential Hypertension
- Cocoa Reduces Blood Pressure And Insulin Resistance And Improves Endothelium-dependent Vasodilation In Hypertensives
- Blood Pressure Is Reduced And Insulin Sensitivity Increased In Glucose-intolerant, Hypertensive Subjects After 15 Days Of Consuming High-polyphenol Dark Chocolate
- Sustained Benefits In Vascular Function Through Flavanol-containing Cocoa In Medicated Diabetic Patients A Double-masked, Randomized, Controlled Trial
- Effect Of Cocoa Flavanols And Exercise On Cardiometabolic Risk Factors In Overweight And Obese Subjects
- Effects Of Dark Chocolate And Cocoa Consumption On Endothelial Function And Arterial Stiffness In Overweight Adults
- Blood Pressure And Endothelial Function In Healthy, Pregnant Women After Acute And Daily Consumption Of Flavanol-rich Chocolate: A Pilot, Randomized Controlled Trial
- Effects of Dark Chocolate and Cocoa Products on Endothelial Function: A Meta-Analysis
- Dark Chocolate Consumption Improves Leukocyte Adhesion Factors And Vascular Function In Overweight Men
- Characterisation Of Hypertensive Patients With Improved Endothelial Function After Dark Chocolate Consumption
- Consumption Of High-polyphenol Dark Chocolate Improves Endothelial Function In Individuals With Stage 1 Hypertension And Excess Body Weight
- Protective Effects Of Flavanol-rich Dark Chocolate On Endothelial Function And Wave Reflection During Acute Hyperglycemia
- Long-term Ingestion Of High Flavanol Cocoa Provides Photoprotection Against UV-induced Erythema And Improves Skin Condition In Women
Supplementation with Cocoa may also provide a subtle increase to insulin sensitivity, and photoprotection; and a subtle decrease to general oxidation, platelet aggregation, and LDL-C. Evidence for these effects may not be as reliable.
5) Coenzyme Q10
Coenzyme Q10 is a molecule found in the mitochondria of humans and other organisms. Supplementation may provide a notable decrease to lipid peroxidation, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Oxidative Stress Correlates With Headache Symptoms In Fibromyalgia: Coenzyme Q₁₀ Effect On Clinical Improvement
- Coenzyme Q10 Improves Seminal Oxidative Defense But Does Not Affect On Semen Parameters In Idiopathic Oligoasthenoteratozoospermia: A Randomized Double-blind, Placebo Controlled Trial
- Reversal Of Mitochondrial Dysfunction By Coenzyme Q10 Supplement Improves Endothelial Function In Patients With Ischaemic Left Ventricular Systolic Dysfunction: A Randomized Controlled Trial
- Effects Of Coenzyme Q10 Supplementation On Liver Mitochondrial Function And Aerobic Capacity In Adolescent Athletes
Supplementation with Coenzyme Q10 may also provide a subtle increase to blood flow, endothelial function, and exercise capacity; and a subtle decrease to blood pressure, exercise-induced oxidation, and general oxidation. Evidence for these effects may not be as reliable. See the Coenzyme Q10 article at Examine.com for more studies and details.
6) Creatine
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates. Supplementation may provide a strong increase to power output and a notable increase to hydration, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Creatine Supplementation Decreases Oxidative DNA Damage And Lipid Peroxidation Induced By A Single Bout Of Resistance Exercise
- Effect Of Creatine Supplementation On Jumping Performance In Elite Volleyball Players
- Creatine But Not Betaine Supplementation Increases Muscle Phosphorylcreatine Content And Strength Performance
- Effect Of Different Frequencies Of Creatine Supplementation On Muscle Size And Strength In Young Adults
- Beneficial Effect Of Creatine Supplementation In Knee Osteoarthritis
- Effect Of Caffeine Ingestion After Creatine Supplementation On Intermittent High-intensity Sprint Performance
- The Effects Of Polyethylene Glycosylated Creatine Supplementation On Muscular Strength And Power
- Effect Of Creatine Monohydrate In Improving Cellular Energetics And Muscle Strength In Ambulatory Duchenne Muscular Dystrophy Patients: A Randomized, Placebo-controlled 31P MRS Study
- The Effects Of Supplementation With Creatine And Protein On Muscle Strength Following A Traditional Resistance Training Program In Middle-aged And Older Men
- The Effects Of Four Weeks Of Creatine Supplementation And High-intensity Interval Training On Cardiorespiratory Fitness: A Randomized Controlled Trial
- The Effects Of Creatine Monohydrate Supplementation With And Without D-pinitol On Resistance Training Adaptations
- Effect Of Short-term Creatine Supplementation On Neuromuscular Function
- Creatine Supplementation Improves The Anaerobic Performance Of Elite Junior Fin Swimmers
- Effects Of Four Weeks Of High-intensity Interval Training And Creatine Supplementation On Critical Power And Anaerobic Working Capacity In College-aged Men
- Effects Of Creatine Monohydrate And Polyethylene Glycosylated Creatine Supplementation On Muscular Strength, Endurance, And Power Output
- Effects Of Two And Five Days Of Creatine Loading On Muscular Strength And Anaerobic Power In Trained Athletes
- Creatine Fails To Augment The Benefits From Resistance Training In Patients With HIV Infection: A Randomized, Double-blind, Placebo-controlled Study
- The Effects Of Creatine Ethyl Ester Supplementation Combined With Heavy Resistance Training On Body Composition, Muscle Performance, And Serum And Muscle Creatine Levels
- Creatine, Arginine Alpha-ketoglutarate, Amino Acids, And Medium-chain Triglycerides And Endurance And Performance
- Comparison Of Creatine Monohydrate And Carbohydrate Supplementation On Repeated Jump Height Performance
- Randomized Controlled Trial Of Dietary Creatine As An Adjunct Therapy To Physical Training In Chronic Obstructive Pulmonary Disease
- Effect Of Thirty Days Of Creatine Supplementation With Phosphate Salts On Anaerobic Working Capacity And Body Weight In Men
- Effect Of In-season Creatine Supplementation On Body Composition And Performance In Rugby Union Football Players
- Creatine Supplementation And Physical Training In Patients With COPD: A Double Blind, Placebo-controlled Study
- Creatine Supplementation Improves Muscular Performance In Older Women
- The Effects Of Creatine Loading On Thermoregulation And Intermittent Sprint Exercise Performance In A Hot Humid Environment
- Effects Of Creatine Supplementation And Three Days Of Resistance Training On Muscle Strength, Power Output, And Neuromuscular Function
- Effect Of Creatine On Swimming Velocity, Body Composition And Hydrodynamic Variables
- Resistance Training With Creatine Monohydrate Improves Upper-body Strength In Patients With Parkinson Disease: A Randomized Trial
- Effects Of Creatine Monohydrate Supplementation On Body Composition And Strength Indices In Experienced Resistance Trained Women
- Effect Of Creatine And Beta-alanine Supplementation On Performance And Endocrine Responses In Strength/power Athletes
- The Effects Of Creatine Supplementation On Selected Factors Of Tennis Specific Training
- Creatine As A Metabolic Controller Of Skeletal Muscles Structure And Function In Strength Exercises In Humans
- The Effect Of Creatine Monohydrate Supplementation On Sprint Skating In Ice-hockey Players
- The Effects Of Creatine Supplementation On Performance During The Repeated Bouts Of Supramaximal Exercise
- Does Nutritional Supplementation Influence Adaptability Of Muscle To Resistance Training In Men Aged 48 To 72 Years
- Low Dose Creatine Supplementation Enhances Sprint Phase Of 400 Meters Swimming Performance
- Creatine Monohydrate Supplementation Does Not Improve Functional Recovery After Total Knee Arthroplasty
- Creatine Supplementation During Pulmonary Rehabilitation In Chronic Obstructive Pulmonary Disease
- Effects Of Acute Creatine Loading With Or Without Carbohydrate On Repeated Bouts Of Maximal Swimming In High-performance Swimmers
- The Effects Of Acute Creatine Supplementation On Multiple Sprint Cycling And Running Performance In Rugby Players
- Effect Of Creatine Ingestion After Exercise On Muscle Thickness In Males And Females
- Effects Of Creatine Supplementation In Cystic Fibrosis: Results Of A Pilot Study
- Mg2+-creatine Chelate And A Low-dose Creatine Supplementation Regimen Improve Exercise Performance
- Effects Of Creatine On Body Composition And Strength Gains After 4 Weeks Of Resistance Training In Previously Nonresistance-trained Humans
- Effects Of High Dose Oral Creatine Supplementation On Anaerobic Capacity Of Elite Wrestlers
- The Effects Of Creatine Supplementation On Muscular Performance And Body Composition Responses To Short-term Resistance Training Overreaching
- Effects Of Creatine Supplementation And Resistance Training On Muscle Strength And Weightlifting Performance
- Effect Of Creatine And Weight Training On Muscle Creatine And Performance In Vegetarians
- Effect Of Creatine Supplementation On Body Composition And Performance: A Meta-analysis
- Effect Of Oral Creatine Supplementation On Single-effort Sprint Performance In Elite Swimmers
- Oral Creatine Supplementation Facilitates The Rehabilitation Of Disuse Atrophy And Alters The Expression Of Muscle Myogenic Factors In Humans
- Creatine Monohydrate Increases Strength In Patients With Neuromuscular Disease
- Creatine Monohydrate Supplementation Does Not Increase Muscle Strength, Lean Body Mass, Or Muscle Phosphocreatine In Patients With Myotonic Dystrophy Type 1
- Creatine Monohydrate In DM2/PROMM: A Double-blind Placebo-controlled Clinical Study. Proximal Myotonic Myopathy
- Creatine Monohydrate In ALS: Effects On Strength, Fatigue, Respiratory Status And ALSFRS
- A Randomized, Controlled Trial Of Creatine Monohydrate In Patients With Mitochondrial Cytopathies
- Creatine Has No Beneficial Effect On Skeletal Muscle Energy Metabolism In Patients With Single Mitochondrial DNA Deletions: A Placebo-controlled, Double-blind 31P-MRS Crossover Study
- Physiological Responses To Short-term Exercise In The Heat After Creatine Loading
- Effects Of Creatine Supplementation In Taekwondo Practitioners
- Effects Of Oral Creatine And Resistance Training On Serum Myostatin And GASP-1
- The Effects Of Pre Versus Post Workout Supplementation Of Creatine Monohydrate On Body Composition And Strength
- Creatine Therapy In Myophosphorylase Deficiency (McArdle Disease): A Placebo-controlled Crossover Trial
- Effects Of Creatine Supplementation On Oxidative Stress And Inflammatory Markers After Repeated-sprint Exercise In Humans
- Comparison Of Creatine Ingestion And Resistance Training On Energy Expenditure And Limb Blood Flow
- Effects Of Creatine Supplementation On Exercise Performance And Muscular Strength In Amyotrophic Lateral Sclerosis: Preliminary Results
- The Effect Of Short-term Creatine Loading On Active Range Of Movement
- Does Creatine Supplementation Hinder Exercise Heat Tolerance Or Hydration Status? A Systematic Review With Meta-analyses
- Creatine And Glycerol Hyperhydration In Trained Subjects Before Exercise In The Heat
- Creatine Supplementation Does Not Impair The Thermoregulatory Response During A Bout Of Exercise In The Heat
- Creatine Use And Exercise Heat Tolerance In Dehydrated Men
- Effects Of Creatine Supplementation On The Performance And Body Composition Of Competitive Swimmers
- Creatine Monohydrate Supplementation On Body Weight And Percent Body Fat
Supplementation with Creatine may also provide a subtle increase to anaerobic running capacity, lean mass, bone mineral density, muscular endurance, testosterone, VO2 max, and glycogen resynthesis; and a subtle decrease to blood glucose, lipid peroxidation, and muscle damage. Evidence for these effects may not be as reliable. See the Creatine article at Examine.com for more studies and details.
7) Curcumin
Curcumin is the bioactive in Turmeric, which is a perennial plant native to Southern Asia. Supplementation may provide a notable increase to antioxidant enzyme profile and a notable decrease to inflammation and pain, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Improvement In Oxidative Stress And Antioxidant Parameters In Beta-thalassemia/Hb E Patients Treated With Curcuminoids
- Curcumin Protects DNA Damage In A Chronically Arsenic-exposed Population Of West Bengal
- A Pilot Study Of The Antioxidant Effect Of Curcumin In Tropical Pancreatitis
- Diverse Effects Of A Low Dose Supplement Of Lipidated Curcumin In Healthy Middle Aged People
- High-dose Curcuminoids Are Efficacious In The Reduction In Symptoms And Signs Of Oral Lichen Planus
- Efficacy And Safety Of Meriva®, A Curcumin-phosphatidylcholine Complex, During Extended Administration In Osteoarthritis Patients
- Curcumin Maintenance Therapy For Ulcerative Colitis: Randomized, Multicenter, Double-blind, Placebo-controlled Trial
- Oral Supplementation Of Turmeric Decreases Proteinuria, Hematuria, And Systolic Blood Pressure In Patients Suffering From Relapsing Or Refractory Lupus Nephritis: A Randomized And Placebo-controlled Study
- Oral Supplementation Of Turmeric Attenuates Proteinuria, Transforming Growth Factor-β And Interleukin-8 Levels In Patients With Overt Type 2 Diabetic Nephropathy: A Randomized, Double-blind And Placebo-controlled Study
- Efficacy Of Turmeric (curcumin) In Pain And Postoperative Fatigue After Laparoscopic Cholecystectomy: A Double-blind, Randomized Placebo-controlled Study
- Product-evaluation Registry Of Meriva®, A Curcumin-phosphatidylcholine Complex, For The Complementary Management Of Osteoarthritis
- Comparative Evaluation Of The Pain-relieving Properties Of A Lecithinized Formulation Of Curcumin (Meriva(®)), Nimesulide, And Acetaminophen
Supplementation with Curcumin may also provide a subtle increase to HDL-C, and functionality in the elderly or injured; a subtle decrease to blood pressure, general oxidation, lipid peroxidation, and triglycerides; and subtle support for long-term joint function. Evidence for these effects may not be as reliable. See the Curcumin article for more studies and details.
8) DHEA (Dehydroepiandrosterone)
DHEA is a natural hormone in humans and other animals. Supplementation may provide a notable increase to estrogen or testosterone (depending on the need of the body), according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Dehydroepiandrosterone Combined With Exercise Improves Muscle Strength And Physical Function In Frail Older Women
- Effects Of Dehydroepiandrosterone Supplementation On Cognitive Function And Activities Of Daily Living In Older Women With Mild To Moderate Cognitive Impairment
- Effects Of Short-term Dehydroepiandrosterone Supplementation On Body Composition In Young Athletes
- Dehydroepiandrosterone Replacement Therapy In Older Adults: 1- And 2-y Effects On Bone
- Lack Of Dehydroepiandrosterone Effect On A Combined Endurance And Resistance Exercise Program In Postmenopausal Women
- Long-term Low-dose Oral Administration Of Dehydroepiandrosterone Modulates Adrenal Response To Adrenocorticotropic Hormone In Early And Late Postmenopausal Women
- Effects Of Dehydroepiandrosterone And Atamestane Supplementation On Frailty In Elderly Men
- Short-term Dehydroepiandrosterone Treatment Increases Platelet CGMP Production In Elderly Male Subjects
- Supplementation With DHEA: Effect On Muscle Size, Strength, Quality Of Life, And Lipids
- Long-term Low-dose Dehydroepiandrosterone Oral Supplementation In Early And Late Postmenopausal Women Modulates Endocrine Parameters And Synthesis Of Neuroactive Steroids
- Dehydroepiandrosterone Supplementation And Bone Turnover In Middle-aged To Elderly Men
- Six-month Oral Dehydroepiandrosterone Supplementation In Early And Late Postmenopause
- Effect Of Oral DHEA On Serum Testosterone And Adaptations To Resistance Training In Young Men
- Dehydroepiandrosterone Replacement In Healthy Men With Age-related Decline Of DHEA-S: Effects On Fat Distribution, Insulin Sensitivity And Lipid Metabolism
- Androgens And Sexual Function: A Placebo-controlled, Randomized, Double-blind Study Of Testosterone Vs. Dehydroepiandrosterone In Men With Sexual Dysfunction And Androgen Deficiency
- Effects Of Dehydroepiandrosterone (DHEA) Supplementation On Hormonal, Metabolic And Behavioral Status In Patients With Hypoadrenalism
- Effects Of Dehydroepiandrosterone Vs Androstenedione Supplementation In Men
- Effect Of Acute DHEA Administration On Free Testosterone In Middle-aged And Young Men Following High-intensity Interval Training
See the Dehydroepiandrosterone article at Examine.com for more studies and details.
9) Fish Oil
Fish Oil, as the name suggests, is an oil that accumulates in the tissues of some fish species. Supplementation may provide a strong decrease to triglycerides, thereby supporting a healthy cardiovascular system, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Supplementation With Omega3 Polyunsaturated Fatty Acids And All-rac Alpha-tocopherol Alone And In Combination Failed To Exert An Anti-inflammatory Effect In Human Volunteers
- Age- And Dose-dependent Effects Of An Eicosapentaenoic Acid-rich Oil On Cardiovascular Risk Factors In Healthy Male Subjects
- Dietary Fish Oil Decreases C-reactive Protein, Interleukin-6, And Triacylglycerol To HDL-cholesterol Ratio In Postmenopausal Women On HRT
- Omega-3 Fatty Acids And Hypertriglyceridemia In HIV-infected Subjects On Antiretroviral Therapy: Systematic Review And Meta-analysis
- A Meta-analysis Shows That Docosahexaenoic Acid From Algal Oil Reduces Serum Triglycerides And Increases HDL-cholesterol And LDL-cholesterol In Persons Without Coronary Heart Disease
- Effect Of Fish Oil Supplementation On Serum Triglycerides, LDL Cholesterol And LDL Subfractions In Hypertriglyceridemic Adults
- Effects Of Eicosapentaenoic Acid Versus Docosahexaenoic Acid On Serum Lipids: A Systematic Review And Meta-analysis
- Treatment Of Rheumatoid Arthritis With Marine And Botanical Oils: Influence On Serum Lipids
- Metabolic And Endocrine Effects Of Long-chain Versus Essential Omega-3 Polyunsaturated Fatty Acids In Polycystic Ovary Syndrome
- Docosahexaenoic Acid Supplementation Decreases Liver Fat Content In Children With Non-alcoholic Fatty Liver Disease: Double-blind Randomised Controlled Clinical Trial
- Effects Of Prescription Omega-3-acid Ethyl Esters On Fasting Lipid Profile In Subjects With Primary Hypercholesterolemia
- Dose-response Effects Of Omega-3 Fatty Acids On Triglycerides, Inflammation, And Endothelial Function In Healthy Persons With Moderate Hypertriglyceridemia
- Effect Of 6 Weeks Of N-3 Fatty-acid Supplementation On Oxidative Stress In Judo Athletes
- The Effects Of Low Dose N-3 Fatty Acids On Serum Lipid Profiles And Insulin Resistance Of The Elderly: A Randomized Controlled Clinical Trial
- N-3 LC-PUFA-enriched Dairy Products Are Able To Reduce Cardiovascular Risk Factors: A Double-blind, Cross-over Study
- Effects Of Moderate-dose Omega-3 Fish Oil On Cardiovascular Risk Factors And Mood After Ischemic Stroke: A Randomized, Controlled Trial
- Effect Of Fish Oil (n-3 Polyunsaturated Fatty Acids) On Plasma Lipids, Lipoproteins And Inflammatory Markers In HIV-infected Patients Treated With Antiretroviral Therapy: A Randomized, Double-blind, Placebo-controlled Study
- Benefits Of Fish Oil Supplementation In Hyperlipidemia: A Systematic Review And Meta-analysis
- Fish Oil Supplementation In Type 2 Diabetes: A Quantitative Systematic Review
- Fish Oil Supplementation Improves Endothelial Function In Normoglycemic Offspring Of Patients With Type 2 Diabetes
- Effects Of Omega-3 Fatty Acid Supplements On Serum Lipids, Apolipoproteins And Malondialdehyde In Type 2 Diabetes Patients
- Omega-3 Fatty Acid Supplementation Improves Vascular Function And Reduces Inflammation In Obese Adolescents
- Moderate Doses Of EPA And DHA From Re-esterified Triacylglycerols But Not From Ethyl-esters Lower Fasting Serum Triacylglycerols In Statin-treated Dyslipidemic Subjects: Results From A Six Month Randomized Controlled Trial
- Additive Benefits Of Long-chain N-3 Polyunsaturated Fatty Acids And Weight-loss In The Management Of Cardiovascular Disease Risk In Overweight Hyperinsulinaemic Women
- Effects Of Omega-3 Fatty Acids On Postprandial Triglycerides And Monocyte Activation
- Prescription Omega-3-acid Ethyl Esters Reduce Fasting And Postprandial Triglycerides And Modestly Reduce Pancreatic β-cell Response In Subjects With Primary Hypertriglyceridemia
- Acute Fish Oil And Soy Isoflavone Supplementation Increase Postprandial Serum (n-3) Polyunsaturated Fatty Acids And Isoflavones But Do Not Affect Triacylglycerols Or Biomarkers Of Oxidative Stress In Overweight And Obese Hypertriglyceridemic Men
- Efficacy And Tolerability Of Adding Prescription Omega-3 Fatty Acids 4 G/d To Simvastatin 40 Mg/d In Hypertriglyceridemic Patients: An 8-week, Randomized, Double-blind, Placebo-controlled Study
- Effects Of Adding Prescription Omega-3 Acid Ethyl Esters To Simvastatin (20 Mg/day) On Lipids And Lipoprotein Particles In Men And Women With Mixed Dyslipidemia
- A Controlled Study On The Effects Of N-3 Fatty Acids On Lipid And Glucose Metabolism In Non-insulin-dependent Diabetic Patients
- Supplementation With N-3 Fatty Acids Reduces Triglycerides But Increases PAI-1 In Non-insulin-dependent Diabetes Mellitus
- Effects Of A Small Quantity Of Omega-3 Fatty Acids On Cardiovascular Risk Factors In NIDDM. A Randomized, Prospective, Double-blind, Controlled Study
- Effects Of Fish Oil Supplementation On Glucose And Lipid Metabolism In NIDDM
- The Hypotriglyceridemic Effect Of Fish Oil In Adult-onset Diabetes Without Adverse Glucose Control
- Effect Of Omega 3 Fatty Acid On Plasma Lipids, Cholesterol And Lipoprotein Fatty Acid Content In NIDDM Patients
- Effects Of Fish Oil Supplements In NIDDM Subjects. Controlled Study
- Effect Of Fish Oil Concentrate On Lipoprotein Composition In NIDDM
- Moderate Intake Of N-3 Fatty Acids For 2 Months Has No Detrimental Effect On Glucose Metabolism And Could Ameliorate The Lipid Profile In Type 2 Diabetic Men. Results Of A Controlled Study
- A Comparison Of Fish Oil Or Corn Oil Supplements In Hyperlipidemic Subjects With NIDDM
- A Comparison Of The Effects Of N-3 Fatty Acids From Linseed Oil And Fish Oil In Well-controlled Type II Diabetes
- Fish Oil Supplementation Alters Circulating Eicosanoid Concentrations In Young Healthy Men
- Effects Of Dietary Modification And Fish Oil Supplementation On Dyslipoproteinemia In Pediatric Systemic Lupus Erythematosus
- Fish Oil In Lupus Nephritis: Clinical Findings And Methodological Implications
Supplementation with Fish Oil may also provide a subtle increase HDL-C, endothelial function, and photoprotection; and a subtle decrease to blood pressure, inflammation, natural killer cell activity, platelet aggregation, and LDL-C. Evidence for these effects may not be as reliable. See the Fish Oil article at Examine.com for more studies and details.
10) Garlic
Garlic is a bulbous plant native to Central Asia. Supplementation may provide a notable increase to HDL-C and a notable decrease to LDL-C, total cholesterol, and blood pressure, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Aged Garlic Extract Improves Adiponectin Levels In Subjects With Metabolic Syndrome: A Double-blind, Placebo-controlled, Randomized, Crossover Study
- Garlic Supplementation Prevents Oxidative DNA Damage In Essential Hypertension
- Effects Of Anethum Graveolens And Garlic On Lipid Profile In Hyperlipidemic Patients
- Effect Of Garlic And Fish-oil Supplementation On Serum Lipid And Lipoprotein Concentrations In Hypercholesterolemic Men
- A Double-blind Crossover Study In Moderately Hypercholesterolemic Men That Compared The Effect Of Aged Garlic Extract And Placebo Administration On Blood Lipids
- Inhibiting Progression Of Coronary Calcification Using Aged Garlic Extract In Patients Receiving Statin Therapy: A Preliminary Study
- Dietary Supplementation With Aged Garlic Extract Inhibits ADP-induced Platelet Aggregation In Humans
- Effect Of Garlic On Serum Lipids: An Updated Meta-analysis
- Protective Effect Of Chronic Garlic Intake On Elastic Properties Of Aorta In The Elderly
- Effects Of Garlic Consumption On Plasma And Erythrocyte Antioxidant Parameters In Elderly Subjects
- Garlic Supplementation And Lipoprotein Oxidation Susceptibility
- On The Effect Of Garlic On Plasma Lipids And Lipoproteins In Mild Hypercholesterolaemia
- The Effects Of Time-released Garlic Powder Tablets On Multifunctional Cardiovascular Risk In Patients With Coronary Artery Disease
- Lipid-lowering Effects Of Time-released Garlic Powder Tablets In Double-blinded Placebo-controlled Randomized Study
- Treatment Of Hyperlipidaemia With Garlic-powder Tablets. Evidence From The German Association Of General Practitioners’ Multicentric Placebo-controlled Double-blind Study
- Garlic As A Lipid Lowering Agent – a Meta-analysis
- Effect Of Garlic On Total Serum Cholesterol. A Meta-analysis
- Garlic For Treating Hypercholesterolemia. A Meta-analysis Of Randomized Clinical Trials
- Aged Garlic Extract Reduces Blood Pressure In Hypertensives: A Dose-response Trial
- Effect Of Garlic (Allium Sativum) Oil On Exercise Tolerance In Patients With Coronary Artery Disease
- Aged Garlic Extract Lowers Blood Pressure In Patients With Treated But Uncontrolled Hypertension: A Randomised Controlled Trial
- Effects Of Allium Sativum (Garlic) On Systolic And Diastolic Blood Pressure In Patients With Essential Hypertension
Supplementation with Garlic may also provide a subtle decrease to triglycerides and a strong decrease to rate of sickness. Evidence for these effects may not be as reliable. See the Garlic article at Examine.com for more studies and details.
11) Horse Chestnut (Aesculus Hippocastanum)
Horse Chestnut is a deciduous flowering tree native to South East Europe. Supplementation may provide notable support to long-term circulatory function, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Comparison Of Leg Compression Stocking And Oral Horse-chestnut Seed Extract Therapy In Patients With Chronic Venous Insufficiency
- Horse Chestnut Seed Extract For Chronic Venous Insufficiency
- Comparative Study Of Venostasin And Pycnogenol In Chronic Venous Insufficiency
Supplementation with Horse Chestnut may also provide a subtle decrease to pain. Evidence for this effect may not be as reliable. See the Horse Chestnut article at Examine.com for more studies and details.
12) Magnesium
Magnesium is an essential dietary mineral found in food like nuts, cereals, and vegetables. Supplementation may provide a notable decrease to blood pressure (only in cases of high blood pressure), according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Effect of magnesium supplementation on blood pressure: a meta-analysis. In 2012, this meta-analysis found that Magnesium “appears to achieve a small but clinically significant reduction in [blood pressure]”.
- Oral Magnesium Supplementation Reduces Insulin Resistance In Non-diabetic Subjects – A Double-blind, Placebo-controlled, Randomized Trial. In 2011, this study found that Magnesium “improves insulin sensitivity even in normomagnesemic, overweight, non-diabetic subjects “, but “blood pressure and lipid profile did not show significant changes”.
- Oral Magnesium Supplementation Reduces Ambulatory Blood Pressure In Patients With Mild Hypertension. In 2009, this study found that Magnesium “is associated with small but consistent ambulatory [blood pressure] reduction in patients with mild hypertension”.
- Effects Of Oral Magnesium Supplementation On Insulin Sensitivity And Blood Pressure In Normo-magnesemic Nondiabetic Overweight Korean Adults. In 2009, this study found that Magnesium “does not reduce [blood pressure] and enhance insulin sensitivity in normo-magnesemic nondiabetic overweight people … however, it appears that magnesium supplementation may lower [blood pressure] in healthy adults with higher [blood pressure]”.
- The Effect Of Lowering Blood Pressure By Magnesium Supplementation In Diabetic Hypertensive Adults With Low Serum Magnesium Levels: A Randomized, Double-blind, Placebo-controlled Clinical Trial. In 2009, this study found that Magnesium “significantly reduces [systolic blood pressure] and [diastolic blood pressure] in diabetic hypertensive adults with hypomagnesaemia”.
Supplementation with Magnesium may also provide a subtle increase to insulin sensitivity, aerobic exercise, and muscle oxygenation; and a subtle decrease to blood glucose, and insulin. Evidence for these effects may not be as reliable. See the Magnesium article at Examine.com for more studies and details. also check out my article on Magnesium Glycinate supplementation. Magnesium is an ingredient in Thrivous Serenity.
13) Nitrate
Nitrate is a molecule produced in the body in small amounts and available in vegetables like beetroot. Supplementation may provide a notable decrease to blood pressure, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Effect Of Dietary Nitrate On Blood Pressure, Endothelial Function, And Insulin Sensitivity In Type 2 Diabetes
- Effect Of Beetroot Juice On Lowering Blood Pressure In Free-living, Disease-free Adults: A Randomized, Placebo-controlled Trial
- Whole Beetroot Consumption Acutely Improves Running Performance
- Dietary Nitrate Supplementation Reduces The O2 Cost Of Walking And Running: A Placebo-controlled Study
- Effects Of Short-term Dietary Nitrate Supplementation On Blood Pressure, O2 Uptake Kinetics, And Muscle And Cognitive Function In Older Adults
- Absence Of An Effect Of High Nitrate Intake From Beetroot Juice On Blood Pressure In Treated Hypertensive Individuals: A Randomized Controlled Trial
Supplementation with Nitrate may also provide a notable increase to anaerobic running capacity; and a notable decrease to oxygenation cost of exercise. Evidence for these effects may not be as reliable.
14) Olive Leaf
Olive Leaf comes from an evergreen tree native to the Mediterranean, Africa, and Asia. Supplementation may provide a notable decrease to blood pressure and oxidation of LDL, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Olive (Olea Europaea L.) Leaf Polyphenols Improve Insulin Sensitivity In Middle-Aged Overweight Men: A Randomized, Placebo-Controlled, Crossover Trial
- Olive (Olea Europaea) Leaf Extract Effective In Patients With Stage-1 Hypertension: Comparison With Captopril
- Food Supplementation With An Olive (Olea Europaea L.) Leaf Extract Reduces Blood Pressure In Borderline Hypertensive Monozygotic Twins
- Antioxidant Effect Of Virgin Olive Oil In Patients With Stable Coronary Heart Disease: A Randomized, Crossover, Controlled, Clinical Trial
- Changes In The Phenolic Content Of Low Density Lipoprotein After Olive Oil Consumption In Men. A Randomized Crossover Controlled Trial
- The Effect Of Polyphenols In Olive Oil On Heart Disease Risk Factors: A Randomized Trial
- Postprandial LDL Phenolic Content And LDL Oxidation Are Modulated By Olive Oil Phenolic Compounds In Humans
- Effects Of Differing Phenolic Content In Dietary Olive Oils On Lipids And LDL Oxidation–a Randomized Controlled Trial
- Olive Oils High In Phenolic Compounds Modulate Oxidative/antioxidative Status In Men
- Protection Of LDL From Oxidation By Olive Oil Polyphenols Is Associated With A Downregulation Of CD40-ligand Expression And Its Downstream Products In Vivo In Humans
Supplementation with Olive Leaf may also provide a subtle increase to HDL-C; and a subtle decrease to LDL-C, total cholesterol, cell adhesion factors, and DNA damage. Evidence for these effects may not be as reliable. See the Olive Leaf Extract article at Examine.com for more studies and details.
15) Pycnogenol (Pine Bark)
Pycnogenol is an extract from bark of the maritime pine, native to the Mediterranean. Supplementation may provide a notable increase to blood flow, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Effects Of Pycnogenol On Endothelial Function In Patients With Stable Coronary Artery Disease: A Double-blind, Randomized, Placebo-controlled, Cross-over Study
- Pycnogenol, French Maritime Pine Bark Extract, Augments Endothelium-dependent Vasodilation In Humans
- Pycnogenol, French Maritime Pine Bark Extract, Improves Endothelial Function Of Hypertensive Patients
Supplementation with Pycnogenol may also provide a subtle decrease to leg swelling; and subtle support for long-term joint function. Evidence for these effects may not be as reliable. See the Pycnogenol article at Examine.com for more studies and details.
16) Salacia Reticulata
Salacia Reticulata is a plant native to the forests of Sri Lanka. Supplementation may provide a notable decrease to blood glucose and insulin, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Extract Of Salacia Oblonga Lowers Acute Glycemia In Patients With Type 2 Diabetes
- Effects Of A Medical Food Containing An Herbal Alpha-glucosidase Inhibitor On Postprandial Glycemia And Insulinemia In Healthy Adults
- Effects Of A Nutritional Supplement Containing Salacia Oblonga Extract And Insulinogenic Amino Acids On Postprandial Glycemia, Insulinemia, And Breath Hydrogen Responses In Healthy Adults
See the Salacia Reticulata article at Examine.com for more studies and details.
17) SAMe (S-Adenosyl Methionine)
SAMe is a naturally-occurring compound found in most tissues and fluids of the human body. Supplementation may provide notable support for long-term joint function, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Comparative Clinical Trial Of S-adenosylmethionine Versus Nabumetone For The Treatment Of Knee Osteoarthritis: An 8-week, Multicenter, Randomized, Double-blind, Double-dummy, Phase IV Study In Korean Patients
- Italian Double-blind Multicenter Study Comparing S-adenosylmethionine, Naproxen, And Placebo In The Treatment Of Degenerative Joint Disease
- S-adenosyl Methionine (SAMe) Versus Celecoxib For The Treatment Of Osteoarthritis Symptoms: A Double-blind Cross-over Trial. ISRCTN36233495
- Safety And Efficacy Of S-adenosylmethionine (SAMe) For Osteoarthritis
Supplementation with SAMe may also provide a subtle increase to functionality in elderly or injured; and a notable decrease to pain. Evidence for these effects may not be as reliable. See the S-Adenosyl Methionine article at Examine.com for more studies and details.
18) Spirulina
Spirulina is a blue-green algae. Supplementation may provide a notable decrease to lipid peroxidation and triglycerides, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Preventive Effects Of Spirulina Platensis On Skeletal Muscle Damage Under Exercise-induced Oxidative Stress
- Ergogenic And Antioxidant Effects Of Spirulina Supplementation In Humans
- A Randomized Study To Establish The Effects Of Spirulina In Type 2 Diabetes Mellitus Patients
- A Randomized Double-blind, Placebo-controlled Study To Establish The Effects Of Spirulina In Elderly Koreans
- Effects Of Dietary Spirulina On Vascular Reactivity
- Antihyperlipemic And Antihypertensive Effects Of Spirulina Maxima In An Open Sample Of Mexican Population: A Preliminary Report
- Effect Of Spirulina Maxima On Postprandial Lipemia In Young Runners: A Preliminary Report
- Hepatoprotective Effects Of Spirulina Maxima In Patients With Non-alcoholic Fatty Liver Disease: A Case Series
- Role Of Spirulina In The Control Of Glycemia And Lipidemia In Type 2 Diabetes Mellitus
- The Hypolipidemic Effects Of Spirulina (Arthrospira Platensis) Supplementation In A Cretan Population: A Prospective Study
Supplementation with Spirulina may also provide a strong decrease to allergies, nasal congestion, and liver fat; a notable increase to power output; a notable decrease to blood pressure and general oxidation; a subtle increase to HDL-C and muscular endurance; and a subtle decrease to LDL-C and total cholesterol. Evidence for these effects may not be as reliable. See the Spirulina article at Examine.com for more studies and details.
19) TUDCA (Tauroursodeoxycholic Acid)
TUDCA is a bile acid found naturally in trace amounts in humans and in large amounts in other animals like bears. Supplementation may provide a notable decrease to liver enzymes, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Tauroursodeoxycholic Acid For The Treatment Of HCV-related Chronic Hepatitis: A Multicenter Placebo-controlled Study
- Ursodeoxycholic And Tauro-ursodeoxycholic Acids For The Treatment Of Primary Biliary Cirrhosis: A Pilot Crossover Study
- Tauroursodeoxycholic Acid For Treatment Of Primary Biliary Cirrhosis. A Dose-response Study
- Does Tauroursodeoxycholic Acid (TUDCA) Treatment Increase Hepatocyte Proliferation In Patients With Chronic Liver Disease
- Differences In The Metabolism And Disposition Of Ursodeoxycholic Acid And Of Its Taurine-conjugated Species In Patients With Primary Biliary Cirrhosis
Supplementation with TUDCA may also provide a notable increase to insulin sensitivity. Evidence for this effect may not be as reliable. See the Tauroursodeoxycholic Acid article at Examine.com for more studies and details.
20) Vitamin B3 (Niacin)
Vitamin B3, also known as Niacin, is an essential dietary vitamin found in foods like liver, chicken, beef, fish, peanuts, cereals, and legumes. Supplementation may provide a strong increase to HDL-C and a notable decrease to LDL-C and triglycerides, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Niacin In Patients With Low HDL Cholesterol Levels Receiving Intensive Statin Therapy
- Extended-release Niacin Raises Adiponectin And Leptin
- Nicotinic Acid Effects On Insulin Sensitivity And Hepatic Lipid Metabolism: An In Vivo To In Vitro Study
- Effects Of Nicotinic Acid On Insulin Sensitivity And Blood Pressure In Healthy Subjects
- Short-term Effects Of Extended-release Niacin With And Without The Addition Of Laropiprant On Endothelial Function In Individuals With Low HDL-C: A Randomized, Controlled Crossover Trial
- Niacin, But Not Gemfibrozil, Selectively Increases LP-AI, A Cardioprotective Subfraction Of HDL, In Patients With Low HDL Cholesterol
- Effect Of Fenofibrate And Niacin On Intrahepatic Triglyceride Content, Very Low-density Lipoprotein Kinetics, And Insulin Action In Obese Subjects With Nonalcoholic Fatty Liver Disease
- Clofibrate And Niacin In Coronary Heart Disease
Supplementation with Vitamin B3 may also provide a subtle increase to blood glucose and insulin; and a subtle decrease to insulin sensitivity and vLDL-C. Evidence for some of these effects may not be as reliable. See the Vitamin B3 article at Examine.com for more studies and details.
21) Vitamin D
Vitamin D is an essential dietary vitamin naturally synthesized in the skin from sun exposure. Supplementation may provide a notable decrease to risk of falls, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Fall Prevention With Supplemental And Active Forms Of Vitamin D: A Meta-analysis Of Randomised Controlled Trials
- A Higher Dose Of Vitamin D Reduces The Risk Of Falls In Nursing Home Residents: A Randomized, Multiple-dose Study
- Low-dose Vitamin D Prevents Muscular Atrophy And Reduces Falls And Hip Fractures In Women After Stroke: A Randomized Controlled Trial
Supplementation with Vitamin D may also provide a notable increase to functionality in elderly or injured; and a subtle decrease to blood pressure, bone fracture risk, and fat mass. Evidence for some of these effects may not be as reliable. See the Vitamin D article at Examine.com for more studies and details.
22) Vitamin K
Vitamin K is an essential dietary vitamin found in foods like leafy green vegetables and some fruits. Supplementation may provide a notable increase to bone mineral density, according to multiple peer-reviewed, double-blind, placebo-controlled studies in humans:
- Effect Of Vitamin K Supplementation On Bone Loss In Elderly Men And Women
- A Longitudinal Study Of The Effect Of Vitamin K2 On Bone Mineral Density In Postmenopausal Women A Comparative Study With Vitamin D3 And Estrogen-progestin Therapy
- Vitamin K2 (menatetrenone) Effectively Prevents Fractures And Sustains Lumbar Bone Mineral Density In Osteoporosis
- Low-dose Vitamin K2 (MK-4) Supplementation For 12 months Improves Bone Metabolism And Prevents Forearm Bone Loss In Postmenopausal Japanese Women
- Randomized Pilot Trial Of Vitamin K2 For Bone Loss In Patients With Primary Biliary Cirrhosis
- Effect Of Continuous Combined Therapy With Vitamin K(2) And Vitamin D(3) On Bone Mineral Density And Coagulofibrinolysis Function In Postmenopausal Women
- Vitamin K2 Inhibits Glucocorticoid-induced Bone Loss Partly By Preventing The Reduction Of Osteoprotegerin (OPG)
- Dietary Vitamin K2 Supplement Improves Bone Status After Lung And Heart Transplantation
- Vitamin K2 Treatment For Postmenopausal Osteoporosis In Indonesia
- Vitamin K1 Supplementation Retards Bone Loss In Postmenopausal Women Between 50 And 60 Years Of Age
- Factors Affecting Bone Loss In Female Endurance Athletes: A Two-year Follow-up Study
- Vitamin K, Circulating Cytokines, And Bone Mineral Density In Older Men And Women
- Vitamin K Treatment Reduces Undercarboxylated Osteocalcin But Does Not Alter Bone Turnover, Density, Or Geometry In Healthy Postmenopausal North American Women
- Vitamin K2 Supplementation Improves Hip Bone Geometry And Bone Strength Indices In Postmenopausal Women
- Three-year Low-dose Menaquinone-7 Supplementation Helps Decrease Bone Loss In Healthy Postmenopausal Women
Supplementation with Vitamin K may also provide a notable decrease to bone fracture risk. Evidence for this effect may not be as reliable. See the Vitamin K article at Examine.com for more studies and details.
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