10 Anti-Aging Herbs and Spices

In a nutshell

Many herbs and spices are rich in polyphenols, a group of beneficial compounds known for their antioxidant and anti-inflammatory properties.
Incorporate flavorful spices like rosemary, with its rosmarinic acid known for anti-inflammatory and antioxidant effects; curcumin (the active ingredient in turmeric), reputed for its powerful anti-inflammatory properties; and saffron, containing antioxidants like crocin and crocetin, into your dishes to reap their benefits.
Brewing a cup of green tea is another way to incorporate beneficial polyphenols into your diet. It’s a rich source of compounds such as epigallocatechin gallate (EGCG), known for its cancer-fighting effects, and theanine, a natural stress reliever.
Despite the power of these herbs and spices, achieving the required amounts of certain polyphenols through diet alone can be challenging. In such cases, you can opt for supplements like resveratrol (found in grapes and berries), astragalus (a traditional Chinese medicinal herb), Rhodiola Rosea (known for boosting mental and physical energy), quercetin (present in fruits and vegetables), and fisetin (found in strawberries). These can offer a concentrated source of polyphenols, supporting your overall health and well-being.

Did you know that incorporating certain herbs and spices into your diet could help promote longevity and overall health? These powerful, natural ingredients have been used for thousands of years in various cultures, not only for their flavor but also for their medicinal properties. Many of them received scientific proof of their efficacy in fighting age-related diseases.

Packed with antioxidants, anti-inflammatory agents, and various other health-enhancing compounds, herbs and spices can play a pivotal role in supporting your immune system, optimizing your digestive functions, and promoting overall well-being.

In this article, we’ll delve into the science behind the health benefits of some of these herbs and spices, and explore how you can seamlessly incorporate them into your daily diet.

1. Resveratrol

Resveratrol is a polyphenol with antioxidant properties found in grapes, berries, peanuts, Japanese knotweed, and red wine. Resveratrol may promote longevity by activating longevity genes, in particular, sirtuins. In animal studies, resveratrol has extended the lifespan of different organisms, like yeast, worms, and flies. ¹ Human trials are still ongoing, but the first of them already showed promising results in people with cardiovascular diseases.²

And what about humans? Adding resveratrol to the diet of heart failure patients improved their heart function. According to a handful of studies, consistent intake of resveratrol in the dose of 1 gram daily significantly reduces glucose levels. ³ Resveratrol’s relationship with red wine has often been linked to the “French Paradox,” the observation that the French population tends to have good heart health despite a diet high in saturated fats. This is believed to be partly due to the resveratrol content in the red wine they frequently consume. The compound is thought to help reduce inflammation, lower LDL (bad) cholesterol, and make it more difficult for clots to form, that can lead to heart disease.

While moderate consumption of resveratrol-rich foods is beneficial, to achieve therapeutic doses, supplementation is often necessary. Resveratrol dosage for longevity and health purposes varies significantly among studies, making it hard to establish a definitive dosage. However, most research has examined doses between 150 mg and 500 mg per day, with some studies using doses up to 1,000 to 1,500 mg daily.

For instance, Dr. David Sinclair, a well-known researcher in the field of aging and longevity, has stated publicly that he takes around 1,000 mg of resveratrol per day. However, he emphasizes this is not a formal recommendation and his personal choice is based on his understanding of his own biology and the research. It’s also important to note that resveratrol is fat-soluble, so it may be better absorbed when taken with a meal that includes healthy fats.

2. Curcumin

Curcumin is a plant pigment responsible for the yellow color in plants and the main component of turmeric. It belongs to the group of polyphenols. It has been used for centuries in traditional medicine to treat various health conditions, including arthritis and digestive disorders.

Curcumin is one of the activators of sirtuin genes, which are essential in delaying cellular senescence and extending lifespan.⁴ Curcumin is a potent anti-inflammatory compound that matches the effectiveness of some anti-inflammatory drugs without side effects. Inflammation is a natural process that helps your body fight foreign invaders and repair damage. Although acute (short-term) inflammation is beneficial, it can become a problem when it is chronic (long-term) and attacks your body’s own tissues. Scientists now believe that chronic low-level inflammation plays a significant role in almost every chronic disease, including heart disease, cancer, metabolic syndrome, Alzheimer’s, and various degenerative conditions. Therefore, anything that can combat chronic inflammation is potentially important in preventing and treating these diseases.

Most clinical studies use dosages ranging from 500–2,000 mg of curcumin per day, often as a turmeric extract with a high percentage of curcumin or curcumin alone. Notably, curcumin is poorly absorbed during digestion, so many different formulations have been created to improve its bioavailability. For instance, consuming curcumin with piperine (a natural substance found in black pepper) can enhance curcumin absorption by up to 2,000%. You can add curcumin to your diet by adding it to soups, rice, and roasted vegetables or take it as a supplement.

3. Rosemary

Rosemary is a fragrant evergreen herb native to the Mediterranean and widely used in Mediterranean cuisine. Traditional medicine uses rosemary to improve digestion and support the immune system. This herb is also linked to exceptional longevity found in the Italian village of Acciaroli. The population of this village commonly uses rosemary in their diet, and they also have a high rate of people over 100 who are free of any age-related diseases, such as heart disease, cataracts, cancers, and Alzheimer’s.

Scientific literature proves that rosemary has excellent antioxidant properties and is safe and effective in preventing and inhibiting cancer.⁵ The antioxidants in rosemary, including rosmarinic acid and carnosic acid, protect the body’s cells from damage by free radicals. They also have anti-inflammatory compounds that may help reduce inflammation in the body, which is believed to be the root of many chronic diseases.

As a culinary herb, rosemary can be used freely in cooking, as no significant side effects have been reported from culinary quantities. For therapeutic uses, such as supplements or essential oils, the dosage may vary, so it’s important to follow the recommended dosage on the packaging and consult a healthcare provider for individual guidance. A dose of 4 to 6 grams daily is usually considered safe. You can add rosemary leaves while cooking soups, casseroles, fish, bread, and roasted vegetables, prepare rosemary water, or take it as a supplement.

4. Saffron

Saffron, also known as Crocus sativus, is the world’s most expensive spice, valued not just for its unique flavor but also for its array of health benefits. Known as “red gold,” this vibrant spice is derived from the flower of the saffron crocus. Saffron is a spice that is commonly used in Indian and Spanish cuisine.

Traditionally, saffron has been used to relieve stomach aches, digestive problems, and depression. Later, scientists highlighted the antioxidant, anticancer, anti-inflammatory, anti-anxiety, antidepressant, and antidiabetes properties of saffron.⁶ ⁷ It has a positive effect on neuroprotection and contributes to enhancing learning and memory.

Given its potency, a little bit of saffron goes a long way. Most studies have used 30 mg per day of saffron, either in capsule form or as a tea. However, due to its cost, many supplements contain lower amounts or saffron extracts. An intake of up to 1.5 grams daily is considered safe, but at doses above 5 grams per day, saffron is considered toxic to the body. Try adding saffron to rice; alternatively, you can use its supplement.

5. Epigallocatechin gallate

Epigallocatechin gallate (EGCG) is a plant compound that has been gaining popularity due to its potential health benefits. Found primarily in green tea, EGCG belongs to a group of plant chemicals called catechins, which are part of the larger flavonoid family.

It has been shown to prolong the lifespan of worms by restoring their mitochondrial function and acting on aging mechanisms, such as the AMPK and SIRT1 pathways.⁸ It was more effective in younger adults, and its effectiveness declined with age. If there is the same pattern in humans is still not known.

One of EGCG’s most notable features is its antioxidant activity. Antioxidants help prevent cellular damage caused by free radicals, unstable molecules that can cause oxidative stress in the body. By reducing oxidative stress, EGCG can help protect the body from various diseases, including heart disease, type 2 diabetes, and neurodegenerative diseases. Additionally, it has been shown that daily intake of green tea effectively reduces the risk of dementia. ⁹

While there’s no established standard dose for EGCG, studies often use 100–750 mg per day. Most people can safely consume up to 800 mg of EGCG daily (up to 4 weeks), although it’s important to note that taking high doses can be toxic for the liver. You can get epigallocatechin gallate by drinking green tea or taking concentrated green tea extract supplements.

6. Astragalus

Photo by Manuel Torres Garcia on Unsplash.

Astragalus, known scientifically as Astragalus membranaceus, is a fundamental herb in traditional Chinese medicine, used for a variety of health conditions. The roots of the plant, rich in compounds like flavonoids, saponins, and polysaccharides, are typically the part used for health benefits.

Astragalus has been studied for its stress-reducing properties, cardioprotective, antioxidant, anti-inflammatory, anticancer, and longevity effects. However, one of the more fascinating aspects of Astragalus is its potential anti-aging effects. This is primarily due to its active compound known as cycloastragenol, which can activate the enzyme telomerase that helps to protect DNA from degradation during cell division.¹⁰ Telomere shortening is one of the hallmarks of aging, so any treatments aimed at maintaining the telomere length will benefit longevity. While research is still in its infancy, early studies are promising.

While there’s no established standard dose for Astragalus, studies often use doses ranging from 1 to 30 grams of the root per day. It’s usually taken as a supplement in the form of capsules or liquid extracts, but it can also be used in soups and teas.

7. Fisetin

Fisetin is a plant flavonoid that is found in several fruits and vegetables. It is particularly high in strawberries, apples, persimmons, onions, and cucumbers. Fisetin has been gaining attention for its potential health benefits and anti-aging properties, largely due to its strong antioxidant and anti-inflammatory capabilities.

Fisetin appears to have the ability to clear out damaged and senescent cells, which are cells that have lost their ability to function and replicate. These senescent cells can accumulate over time, contributing to aging and various diseases. By clearing these cells out, fisetin could potentially slow down the aging process and promote overall health. In animal studies it has been shown to reduce the number of senescent cells very effectively.¹¹ Thus, fisetin is often considered a natural senolytic compound, selectively targeting aging.

Research suggests that fisetin could be neuroprotective. It may help to protect brain cells from damage and enhance memory and learning. Studies in mice have shown that fisetin can reduce the impact of stroke on brain function and improve outcomes after a stroke.¹²

Studies in humans are still very limited, and some pilot clinical trials are undergoing in a small group of elderly participants with promising results. ¹³Given the potential of fisetin as a therapeutic agent, it’s essential to conduct more human trials to determine the most effective and safe dosages, understand potential side effects, and uncover any long-term impacts.

There is no established standard dose for fisetin, but most studies in humans have used doses between 100 and 1,000 mg per day.

8. Quercetin

Quercetin is a naturally occurring flavonoid, a type of plant pigment, that has been garnering attention due to its potential health benefits. It’s found in a wide range of fruits, vegetables, and grains, including apples, berries, onions, green tea, and even red wine.

Quercetin has antioxidant and anti-inflammatory properties. Like fisetin, it also has senolytic properties and kills senescent cells.¹⁴ Although chemically quercetin looks very similar to fisetin, it has less support in the scientific literature regarding its life-extending potential, so research in this direction is still ongoing. The antioxidant and anti-inflammatory effects of quercetin may contribute to its potential anti-cancer properties. Some studies suggest that quercetin may inhibit the growth of cancer cells and induce apoptosis (programmed cell death) in several types of cancer cells.¹⁵

There are no clear guidelines on quercetin dosage, but in most available supplements, it is available at the dose of 500–1,000 mg daily. Quercetin is generally well-tolerated, but high doses or long-term use can cause some side effects, such as headaches and tingling of the arms and legs.

9. Rhodiola Rosea

Rhodiola Rosea, also known as arctic root or golden root, is a perennial plant that grows in cold, mountainous regions of Europe and Asia. Its roots are classified as adaptogens, which means they can help your body adapt to stress. Over centuries, it has been used in traditional medicine due to its strong stress-relieving properties.

Rhodiola ahs a wide spectrum of health benefits. It improves stress-induced fatigue and depression, enhances physical performance and work productivity, and treats gastrointestinal ailments and impotence.

Rhodiola Rosea’s potential effects on longevity are an exciting area of research, though they are less well-studied than some of its other benefits, like stress reduction and mental performance enhancement. Rhodiola may increase longevity according to several animal models. ¹⁶ However, more human research is needed in this direction.

While there’s no established standard dose for Rhodiola Rosea, studies often use doses ranging from 200 to 600 milligrams per day. It’s usually taken as a supplement, in the form of capsules or liquid extracts.

10. Theanine

Theanine, also known as L-theanine, is a unique amino acid primarily found in tea leaves, particularly in green tea. It is known for its calming and relaxing effects on the mind and body, making it a popular choice for stress relief and cognitive enhancement.

L-theanine also possesses neuroprotective and stress-reduction qualities and has strong sleep-promoting effects. ¹⁷

L-theanine has been shown to extend the lifespan of different organisms.¹⁸ It does this by stimulating the production of aging-protective proteins, such as FOXO1 and antioxidative enzymes.

Typical dosages of theanine range from 100 to 400 milligrams per day, although some studies have used higher doses. Theanine is generally considered safe with minimal side effects.

Important note

If you’re considering starting or changing your supplement routine, it’s always a good idea to chat with your healthcare provider first. This is especially important if you’re managing health conditions or are already on medication. Your health is unique to you, so personalized advice is always the best way forward. Stay safe and healthy!

Recap and final thoughts

Various herbs and spices, such as curcumin, resveratrol, saffron, fisetin, etc., have demonstrated the ability to enhance longevity and improve overall health as one ages. These herbs and spices work through various mechanisms, including activating longevity genes, promoting cellular and metabolic health, and reducing inflammation and oxidative stress.

Nonetheless, maintaining good health primarily requires eating a healthy diet, engaging in regular physical activity, practicing good sleep habits, and managing stress levels, so it is important to incorporate these habits into your lifestyle.

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