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American journalist and humorist Don Marquis (1878-1937) once commented that middle age is the time when a man is always thinking that in a week or two he will feel as good as ever.

Well, while optimism and a positive mind are important, today folks whose maturing maladies are nagging them into indolence can find renewed health and vigor with the aid of some key supplements from their local Health Food store.

The leading villain in the aging process has been identified as an anarchist-sounding rogue with the name "free radical." A free radical is an atom with an unpaired electron. Like an overly aggressive suitor seeking a mate, a free radical charges through you snatching electrons from cellular tissue and wreaking havoc.

Although some free radical activity is vital for immune function and hormone and enzyme production, too many will accelerate the aging process, suppress the immune system and be a factor in age-related diseases such as cancer, heart disease and arthritis. The formation of lots of free radicals stimulates the development of even more free radicals, snowballing their production and damaging genetic material.

The leading culprits in the creation of free radicals are: smoking, poor diet (especially foods fried at high temperatures) and environmental toxins.
Luckily, your local health food store can provide a good selection of supplements known as "antioxidants" that, in addition to their nutritive value, will flow through you and gobble up free radicals like little therapeutic piranhas. They are called antioxidants because they retard the oxidation of cells, the major factor in the aging process. When your car fender goes rusty, it's because the metal has oxidized. Free radicals do the same thing to your body.

Multi-Vitamin/Mineral A daily multivitamin-mineral supplement should be your first line of defense against aging. Men should avoid a formula that contains iron as, unless you are a vegetarian or a marathon runner, you will be getting enough iron in your diet and excess iron can contribute to heart disease, especially in middle-aged males. Pre, peri- and postmenopausal women should be taking additional calcium and magnesium.

Vitamin E
In addition, both men and women should be taking extra vitamin E. Vitamin E is a powerful anti-oxidant that prevents cell damage by inhibiting the oxidation of lipids (fats) and the creation of free radicals. It protects other fat-soluble vitamins (vitamins A & D) from oxygen damage and assists in their utilization by the body. Many cardiologists now routinely prescribe vitamin E for their patients. In a study published by the prestigious New England Journal of Medicine in 1993, researchers studied nearly 130,000 health professionals for eight years. Those who consumed at least 100 IU of vitamin E daily (the recommended daily dose is 400 IU) showed a 40% reduced risk of heart disease. Vitamin E has also been shown to boost immune function, improve circulation, promote blood clotting and healing, reduce blood pressure and help develop healthy skin and hair. Look for the natural form of vitamin E (d-alpha tocopheryl) and avoid the synthetic kind, as this type is far less effective. Also, if you're taking both vitamin E and iron supplements, take them at a different time of the day. Inorganic forms of iron (e.g. ferrous sulphate) destroys vitamin E. Organic iron (ferrous gluconate or ferrous fumarate) doesn't.

Vitamins A and C
Two more vitamins vital in the battle against free radicals are vitamin A and vitamin C. A good multi-vitamin should provide enough vitamin A, but I personally recommend extra vitamin C, especially in the alkaline form of calcium or sodium ascorbate. You cannot take too much vitamin C. Linus Pauling, the two-time Nobel prize winner, who championed vitamin C as an antidote to cancer and heart disease, took 10 grams a day. He lived to be 94! If you're fighting a cold, increase your dose until you encounter gastrointestinal discomfort (gas or diarrhea) then back off.

Zinc and Selenium
Two minerals with high antioxidant activity are zinc and selenium. You may need to take more per day of each than is contained in your multi-vitamin. Both strengthen immune function. Research shows that selenium protects against heart disease and cancer (especially breast cancer in women), alleviates arthritis and may even improve mood. Take up to 200 micrograms per day. A zinc deficiency has been identified as a factor in declining libido in middle-aged men. Take about 30 milligrams, but no more than 50 milligrams per day.

CoQ-10
Coenzyme Q10 is an antioxidant similar to vitamin E. It feeds the mitochondria of the cells, boosts immune function, improves the whole cardiovascular system and has strong anti-aging effects.

Ginkgo biloba
Ginkgo biloba, the "smart herb," so called because of its ability to enhance mental ability, also has powerful anti-aging capabilities. It lowers blood pressure, inhibits blood clotting and improves overall circulation. Ginkgo perks up the libido of both sexes. Take up to three 60-milligram capsules daily.

Omega-3 Essential Fatty Acids
Make sure you're getting enough omega-3 fatty acids. The best source is fish oil. Take three 1000-milligram capsules per day. Omega-3 essential fatty acids (called "essential" because you'd die without them) boost immune function and are powerfully anti-inflammatory. Some folks have cured their arthritis by adding fish oil to their diet. A high intake of omega-3 fatty acid has been linked to a significant decrease in age-related memory loss and cognitive function impairment and a lower risk of developing Alzheimer's disease. A recent study found that Alzheimer's patients given an omega-3-rich supplement experienced a significant improvement in their quality of life. Several studies have established a clear association between low levels of omega-3 fatty acids and depression. Sufficient omega-3 essential fatty acids in your diet are also vital for a healthy heart.

Glucosamine Sulfate & Chondroitin Sulfate
Although not antioxidants, glucosamine sulfate and chondroitin sulfate are valiant soldiers in the battle against arthritis, the bane of many folks over 50. It's a sobering fact that over 20% of North Americans suffer from some type of arthritis, the most common form of which is osteoarthritis, known as "wear-and-tear" arthritis. As cartilage and other connective tissue wear down, it can leave bone endings exposed, producing pain, stiffness and joint swelling. The body makes glucosamine, an amino sugar, from glucose and the amino acid glutamine. It is vital in the formation of ligaments, tendons, nails, skin, eyes, bones and heart valves. The problem is, as we age, our ability to produce glucosamine atrophies. Luckily an inexpensive supplement in the form of glucosamine sulfate is readily available to help kick start the production of collagen, the major component of shock-absorbing cartilage and other connective tissue. Glucosamine sulfate feeds the connective tissue, lubricates it, helps prevent the breakdown of cartilage and repairs already damaged connective tissue. Recommended dosage is up to three tablets of 500mg daily, preferably taken with meals to avoid stomach upset.

A recommended companion supplement to glucosamine sulfate is chondroitin sulfate. These two stalwart arthritis fighters are often contained within the same tablet or capsule. Chondroitin, which is naturally concentrated in the gristle around the joints of mammals, draws fluid to the joint cells. This provides lubrication and facilitates smooth joint action. Chondroitin sulfate is believed to facilitate the transfer of nutrients into joint cells, thus nourishing and rejuvenating them. Chondroitin will also work with glucosamine to boost collagen production, feeding and replenishing cartilage and other connective tissue.

Several studies have indicated that when arthritis sufferers are given chondroitin, they not only experience significant reduction in pain and an increase in mobility, but also this healing is still in effect even after discontinuing the chondroitin. This would indicate the supplement not only reduces the pain, but also actually assists in the restoration of lost cartilage. Recommended dosage is two 500mg tablets or capsules twice daily or follow the instructions on the container.

While a magic elixir for the complete prevention of aging continues to elude us, your local Health Food store offers an array of nutritional products to at least mitigate its effects so that, as Don Marquis noted, we "can feel as good as ever."

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