Ageing is a complex biological process characterised by a gradual decline in cellular function and tissue structural integrity. Many different molecular mechanisms play a role in this process - to be precise, science has identified twelve of these processes: the Hallmarks of Aging. [R]
In this section, we measure proteins that play a role in the energy metabolism of mitochondria, have an influence on telomeres and are associated with the body's own autophagy. Proteins that describe the motility, i.e. the mobility and activity of cells, are also recorded.
To quantify the ageing process, we took a closer look at various proteins that all fall under the GO term ageing.
PRACTICAL TIPS
- Nutrition: A balanced diet, rich in vegetables, low in sugar and with an appropriate protein content, forms the foundation for healthy cell ageing.
- The recommended protein intake for adults aged 19 years and over to under 65 years is 0.8 g protein/kg body weight per day. For adults aged 65 and over, a protein intake of 1.0 g/kg body weight per day is recommended. To ensure an ideal supply, a higher intake of at least 1-1.6 g/kg body weight is recommended. [R]
- Fasting: Fasting has been shown to affect cellular energy production, mitochondrial health and therefore the ageing process. During fasting, the body is forced to use alternative sources of energy, such as stored fats. This leads to increased activity of the mitochondria, the power plants of the cells, to convert these fats into energy. In addition, fasting can stimulate the mitochondria to break down damaged or dysfunctional mitochondria and replace them with new, healthy mitochondria by promoting autophagy. [R]
- A simple 16 to 8 fasting programme (intermittent fasting) may be sufficient. However, try to avoid fasting on very stressful days to keep your cortisol levels low. [R]
- Physical activity: Regular exercise, whether it's sports or just going for a walk, can help shift your molecular profile towards a healthier range. [R]
- We recommend at least 150 minutes of moderate-intensity physical activity every week. This may not be so easy if you have a sedentary job. In this case, try to take the stairs regularly, perhaps cycle to work or take a few meetings on the phone during a walk. [R]
- You can then try to integrate strength training into your routine at least once a week. [R]
The following micronutrients play a role in the area of cellular stress:
Calcium-AKG
Alpha-ketoglutarate is an intermediate product in the citrate cycle, an important metabolic pathway in cells that contributes to energy production. [R] The AKG level decreases by a factor of 10 between the ages of 40 and 80. [R]
Glucosamine
Glucosamine influences various metabolic pathways in cells, including glucose metabolism and the synthesis of glycoproteins and glycolipids. These changes in cell metabolism could influence autophagy by regulating energy balance and nutrient availability. [R]
The glucosamine level decreases with age.
NAD+
NAD+ is a small coenzyme that is found in almost every cell of the organism. As a cofactor for enzymes such as sirtuins and PARPs, NAD influences mitochondrial functions and promotes the removal of damaged mitochondria through autophagy. [R, R] NAD levels decrease dramatically with ageing. [R]
Spermidine
Spermidine can enhance autophagy by increasing the expression of autophagy genes, inhibiting mTOR, improving the function of lysosomes, reducing oxidative stress and regulating protein homeostasis. Spermidine levels tend to decrease in the course of life. [R
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
Cell turnover or cell renewal is the process by which old or damaged cells in a biological system are replaced by new ones. This important mechanism takes place in various tissues and organs of the body and ensures that the integrity and functionality of the tissue is maintained. Different cell types have different rates of renewal. [R] Skin cells, for example, renew faster than nerve cells. It is crucial that so-called old or senescent cells are broken down so that they do not release harmful substances and thus cause processes such as inflammation. [R]
In order to quantify cell turnover, we analysed proteins with functions in cell metabolism and cell division.
PRACTICAL TIPS
- Sleep & stress reduction: Firstly, we need sufficient rest, especially in the form of sleep. During these hours, our body can recover and carry out repair processes. However, it is not only the duration of sleep that plays an important role, but also the quality and regularity. Experts speak of QQRT in this context. [R]
- "QQRT" stands for "Quality, Quantity, Regularity, Timing" and covers four important aspects of good sleep hygiene. It emphasises the importance of sleep quality, duration, regularity and timing for a restful night's sleep.
- Fluids: You should also make sure you drink enough fluids throughout the day so that your cells can work properly. [R] Depending on your body size and age, the ideal amount is 2-3 litres of mineral-rich water per day. [R]
The following micronutrients play a role in cell turnover:
Zinc
Zinc plays an important role in cell turnover by regulating cell division and growth. As an essential trace element, adequate zinc levels are critical for maintaining healthy cell function. [R]
Vitamin D
Vitamin D has a positive influence on cell turnover by regulating cell division and differentiation and supporting DNA repair mechanisms. Adequate vitamin D levels are therefore crucial. [R]
Quercetin, Fisetin
Quercetin and fisetin are plant flavonoids. They have a senolytic effect by selectively killing senescent or ageing cells. Senescent cells often contribute to inflammation, which can interfere with normal cell turnover. Quercetin and fisetin can help to selectively eliminate these senescent cells. [R, R]
Ashwagandha
Ashwagandha is an adaptogenic plant that can help improve sleep by regulating hormone levels, particularly cortisol. In addition, ashwagandha can increase the production of gamma-aminobutyric acid (GABA), a neurotransmitter that has calming and anxiolytic effects. [R, R]
Magnesium
As a cofactor for over 300 enzymatic reactions, magnesium is involved in the regulation of neurotransmitters that control the sleep-wake rhythm, such as gamma-aminobutyric acid (GABA). In addition, magnesium's relaxing effect on the muscles and its ability to reduce stress can help to alleviate insomnia and improve the overall quality of sleep [R, R, R].
Vitamin A
Vitamin A is essential for the expression of genes involved in cell cycle control and cell differentiation. In addition, vitamin A supports the integrity of tissues and organs and thus contributes to the maintenance of cell function and health.
Vitamin A is also often used superficially to increase cell turnover in the skin. [R, R, R]
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
Cellular stress occurs when the finely tuned balance within a cell is upset by external influences or internal changes. This can manifest itself in the form of too much, but also too little. [R, R] Prolonged or extremely severe stress can overwhelm our protective mechanisms, which can lead to permanent damage and lay the foundation for the development of various diseases. A cell's ability to respond effectively to stressors is therefore critical to its health and longevity. [R] Sustained low exposure to cellular stress can in turn cause cells to respond less effectively to environmental stimuli and under-activate key protective mechanisms. [R]
Under this GO term, we have analysed various proteins that play a role in cellular stress.
PRACTICAL TIPS:
- Salt content of your diet:
- Salt forms: Sea salt contains a variety of minerals compared to refined table salt. These minerals can contain trace elements such as magnesium, calcium, potassium and zinc, which are important for health and can help the body to balance electrolyte deficiencies. So avoid regular consumption of refined table salt. [R]
- Salt in combination with carbohydrates: High carbohydrate consumption, especially refined carbohydrates such as white bread, pasta, biscuits and sweets, can lead to increased salt retention. So try to limit the combined intake of refined carbohydrates and table salt. Fast food and ready meals in particular are usually high in salt. [R]
- Salt during fasting: Fasting can lead to increased salt excretion. It can therefore be useful to increase your salt intake slightly during this time to counteract cellular stress. [R]
- Smoking, alcohol, excessive sport: Smoking and alcohol cause enormous stress for the cells.
- If you smoke, this can have a negative effect on your molecular profile. [R]
- According to current research, alcohol is only well tolerated to a very limited extent and should never be consumed daily - not even in small quantities. [R]
- Excessive exercise can lead to high cellular stress if you don't give your body enough rest days. [R]
- Polyphenol-rich diet: It can also be helpful to consume foods with high antioxidant potential (especially vegetables and olive oil) to counteract cellular stress. [R]
The following micronutrients play a role in the area of cellular stress:
Polyphenols
Polyphenols, bioactive compounds in plant-based foods, have a positive effect on cellular stress due to their antioxidant and anti-inflammatory properties. They neutralise harmful free radicals, reduce inflammation and promote the expression of antioxidant enzymes. [R, R]
B vitamins
B vitamins such as riboflavin, niacin, pantothenic acid, pyridoxine, folic acid and vitamin B12 play a crucial role in reducing cellular stress. They have an antioxidant effect, support energy metabolism, promote DNA stability and repair as well as neurological function. [R, R]
Betaine (TMG)
Trimethylglycine (TMG), also known as betaine, is a methyl group donor that plays an important role in the breakdown of homocysteine. Homocysteine is an amino acid whose increased concentration in the blood is associated with an increased risk of cardiovascular disease and promotes cellular stress. [R, R, R] Excessive exercise can increase homocysteine levels. [R]+
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
Our DNA is exposed daily to influences such as sunlight, chemicals in cleaning agents and pesticides, as well as harmful substances from cigarette smoke and environmental pollution. These exposures, which are only partially avoidable, cause damage to genetic material.
To counteract this threat, cells have developed complex DNA repair mechanisms. The cells monitor and recognise damaged DNA around the clock and activate repair pathways to correct errors and restore the original DNA sequence.
We have summarised various proteins associated with damage recognition under the GO term "DNA damage".
PRACTICAL TIPS:
- Environmental factors: Not all, but some harmful environmental factors are avoidable. For example, you can limit your alcohol consumption and minimise your tobacco consumption. Using sunscreen with a high sun protection factor all year round is a reliable way to protect yourself from harmful UV radiation. While radioactivity in itself is not a major problem in our latitudes, unnecessary diagnostic procedures involving ionising radiation are. Computerised tomography scans (CTs), for example, significantly increase the lifetime risk of cancer. [R] Some dangers are difficult to avoid, such as exhaust fumes or air pollution in a big city. However, even simple measures - closing windows overnight and occasional trips to the countryside - can make a difference.
- Food: When shopping, make sure that the products are organic. It is also advisable to wash food (especially fruit and vegetables) thoroughly before eating to remove pesticide residues and prevent them from entering your body. While we're on the subject of food: Antioxidants play a crucial role in preventing DNA damage by neutralising harmful free radicals, thereby reducing the risk of damage to genetic material caused by oxidative stress. [R]
The following micronutrients play a role in DNA damage:
NAD+
NAD+ is a small coenzyme that is found in almost every cell of the organism. [R, R] More specifically, the molecule is an intrinsic cofactor of sirtuins - a family of seven enzymes that play a crucial role in the repair of various types of DNA damage. [R, R] NAD levels decrease dramatically with age. [R]
Zinc
Zinc contributes to the protection of cells from oxidative stress and supports normal DNA synthesis. [R] The molecule is an essential component of DNA-binding proteins, as well as antioxidant enzymes and several proteins involved in DNA repair. [R, R, R]
Vitamin B9
Vitamin B9, also known as folic acid, is a water-soluble micronutrient with diverse biological properties. It is involved in DNA methylation in the body and is important for the functioning duplication of DNA as part of normal cell division. [R, R] Due to the importance of folic acid in pregnancy, foods are sometimes fortified with vitamin B9 (especially in the USA). [R, R]
Vitamin B12
Like vitamin B9, vitamin B12, also known as cobalamin, is water-soluble and is involved in DNA methylation and normal cell division. [R, R, R]
Betaine (TMG)
Betaine, also known as trimethylglycine (TMG), serves as a methyl group donor in the organism. Correct methylation is important for gene regulation, repair of DNA damage and prevention of mutations. [R, R]
Astaxanthin
Astaxanthin is a natural carotenoid found in certain microalgae, yeast, salmon and other marine organisms. [R] Due to its strong antioxidant effect and certain skin-typical functions, the molecule is mainly discussed in dermatology. [R, R, R] According to a clinical study, astaxanthin also appears to protect against UV-induced skin damage and contribute to the maintenance of healthy skin in healthy people. [R]
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
The immune system is essential in protecting our body against a variety of threats, such as bacteria, viruses, parasites and cancer cells. At the same time, a functioning defence system ensures that the body's own healthy tissue remains untouched. If the immune system turns against its own body, medicine speaks of autoimmune diseases. If our immune system mistakenly recognises harmless substances such as pollen or food as dangers, this is known as an allergy.
When the immune system is activated, special cells send out inflammation-promoting messenger substances. The inflammation then eliminates harmful stimuli and initiates the healing process - so in this case it is a desirable reaction. However, prolonged (chronic) inflammation has negative effects and can lead to often ignored symptoms such as fatigue, skin rashes and abdominal pain. Inflammation does not always occur as a result of physical stimuli, but also as a result of stress or anxiety.
Under the GO term immune system, we analysed various proteins that are associated with the immune system.
PRACTICAL TIPS:
- Heat and cold: Both cold and heat stimuli can have a positive effect on the immune system.
- Cold: Exposure to cold not only improves the metabolism, but can also promote regenerative processes and have a positive effect on inflammation. [R, R, R] Practical applications include ice baths, contrast showers, cold showers or cryotherapy.
- Heat: In addition to cold, there is also evidence that regular visits to the sauna strengthen the immune system. [R] However, the scientific data here is not quite as extensive.
Caution: Cold and heat applications always require good health and the absence of cardiovascular disease.
- Stress reduction: Stress and other psychological strain increase the production of the hormone cortisol, which can negatively influence the immune system in a variety of ways. [R] For example, it reduces the production of antibodies and inhibits the function of white blood cells (leucocytes). [R] In addition, prolonged stress contributes to chronic inflammation.
- Diversity in the microbiome: New, large-scale studies show a positive influence of a healthy microbiome on our immune system. [R] A good microbiome is extremely diverse and balanced at the same time. This is supported by a varied diet rich in fibre (wholegrain products, pulses, selected fruit and vegetables), prebiotics (e.g. special oligosaccharides and inulin) and probiotics (bacteria). It is also important to minimise the uncritical use of antibiotics, as these can cause lasting damage to biodiversity. [R, R]
The following micronutrients play a role in the immune system:
Zinc
Zinc is an essential mineral that contributes to the normal functioning of the immune system. [R] In studies, the molecule reduced the duration and, in some cases, the severity of colds. [R, R, R, R] There is also positive data for pneumonia. [R, R]
Selenium
Selenium is an essential trace element that, like zinc, contributes to the normal function of the immune system. [R] Selenium deficiency is associated with a reduced immune response. [R] This is mainly due to the fact that selenium is part of special proteins known as selenoproteins. These proteins mediate, for example, the development of inflammation, the function of immune cells (T cells and NK cells) and the body's resistance to bacteria and viruses. [R, R, R]
Vitamin D
Vitamin D, often colloquially referred to as the sun vitamin, is a fat-soluble vitamin that contributes to the normal function of the immune system. [R] Adequate vitamin D levels support the function of selected immune cells and the availability of important immune proteins. [R, R, R] There is also promising data on vitamin D and autoimmunity. [R] In Europe, around 40% of the population is affected by vitamin D deficiency - in Germany the figure is as high as 56%. [R]
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble micronutrient that cannot be produced by the body. [R] Among other things, the molecule supports the normal function of the immune system. [R] With regard to the alleviation of cold symptoms, the study situation is not entirely clear. [R, R] However, the scientific consensus is that a sufficient supply of vitamin C favours faster regeneration. [R, R]
Probiotics
Probiotics are living microorganisms (usually bacteria or yeasts) that bring health benefits to the organism. [R] In the case of the immune system, this works primarily by altering the microbiome and the gut-brain axis. [R, R, R] There is also some evidence in favour of the positive effect of probiotics on irritable bowel syndrome [R, R, R, R]
Quercetin
Quercetin is a secondary plant substance from the flavonoid group. [R] According to studies, the molecule has antioxidant and anti-inflammatory properties. [R] Quercetin can also potentially inhibit the release of histamine from mast cells, which makes it an interesting subject of research in the field of allergy research. [R, R]
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
The human body requires a number of essential minerals that are vital for numerous physiological processes. These minerals, including calcium, iron, magnesium, potassium and zinc, are central to metabolism, bone health, the regulation of fluid balance and the function of the nervous system. [R] Both a deficiency and an excess of minerals can lead to health problems.
Under the GO term minerals, we analyse various proteins that are associated with iron, calcium and potassium metabolism.
PRACTICAL TIPS:
Iron: Iron has several vital functions in the body that are necessary for growth and development. Perhaps its most important function is as a central component of red blood cells (erythrocytes). The red blood pigment, haemoglobin, which is responsible for the characteristic colour of our blood, contains iron. This haemoglobin is crucial for the transport of oxygen to our organs, muscles and nerves - without this molecule, transport would only function suboptimally. [R]
- Iron and nutrition: There are a number of nutritional aspects to consider with regard to iron metabolism:
- Animal iron, also known as haem iron, is much better absorbed by the human body than plant iron (non-haem iron), which is mainly found in fruit and vegetables. [R] Plant iron is often tightly bound and trivalent (Fe 3+), whereas animal iron is in a more easily absorbed, bivalent form (Fe 2+). In order to utilise plant iron, the body must first convert it into a soluble, bivalent form. Animal iron is absorbed about 2 to 3 times better than plant iron via a specific absorption pathway in the intestine.
- The following substances promote iron absorption:
- Vitamin C improves the absorption of iron from plant sources. [R]
- The following substances inhibit iron absorption:
- Another factor that has a negative impact on iron metabolism is inflammation - especially of a chronic nature. [R]
- In addition, the body cannot utilise iron well without copper. [R]
Calcium: Calcium plays a central role in the human body. Its most important function is to strengthen and maintain bone structure and density. [R] As the main component of bones and teeth, calcium not only supports their structure, but also ensures their stability and strength. Calcium is also essential for the transmission of signals between nerve cells and for muscle contraction. [R]
- Calcium and diet: Good natural sources of calcium include dairy products such as yoghurt and cheese, as well as fortified plant-based alternatives, leafy vegetables (such as kale and cabbage), tofu, almonds and canned fish with bones (such as sardines and salmon). [R]
- The following substances promote calcium absorption:
- The following substances inhibit calcium absorption:
- Phytates in wholemeal products, pulses and nuts inhibit not only iron but also calcium absorption. [R, R]
- Oxalic acid (oxalates): Found in many green vegetables such as spinach and rhubarb, oxalic acid can form insoluble compounds with calcium that the body cannot absorb. [R, R]
- Phosphorus: A high phosphorus intake can also impair calcium absorption, especially if the ratio of phosphorus to calcium is not balanced. [R, R]
- High intake of sodium (salt): Too much sodium promotes calcium excretion via the urine. This is further increased by high caffeine consumption due to its diuretic effect. [R]
Potassium: Potassium is an essential mineral that fulfils vital functions in the human body and is indispensable for health. Potassium plays one of its most important roles in maintaining normal heart rhythm. It acts as an electrolyte that is crucial for the electrical and chemical transmission of signals in the nerves and muscles, including the heart muscle. [R, R] Potassium also helps regulate fluid balance in the body and supports the function of the kidneys in the elimination of waste products. [R, R]
- Potassium and diet: Good sources of potassium are bananas, sweet potatoes, white potatoes (with skin), oranges, tomatoes, spinach, avocados, beans and yoghurt. [R]
- The following substances inhibit potassium absorption:
- High intake of sodium (salt): Too much sodium not only promotes calcium excretion but also potassium excretion via the urine. [R]
- People with certain medical conditions, such as kidney disease, may need to monitor their potassium intake more closely and follow medical advice on dietary restrictions.
- The following substances inhibit potassium absorption:
The following micronutrients play a role in the area of minerals:
Vitamin C
Vitamin C is a water-soluble vitamin with multiple properties in the human body. [R] In the case of iron metabolism, it significantly improves the bioavailability of iron from plant sources (non-haem iron). [R] With a predominantly plant-based diet, it can therefore be useful to take vitamin C in addition to iron-rich plant products - either as a dietary supplement or from natural sources. The bioavailability of vitamin C is equivalent in both cases. [R]
Copper
Around 95% of the copper in the body is bound in the iron transporter coeruloplasmin and a small proportion is also bound in haemoglobin, the red blood pigment. [R] A low copper level leads to reduced coeruloplasmin, which means that less iron can be absorbed and transported. [R]
Caution: Excessive zinc intake can reduce copper absorption and thus indirectly have a negative effect on iron metabolism. [R]
Vitamin D
Vitamin D is a fat-soluble molecule that contributes to the maintenance of normal bones and a normal calcium metabolism. [R] It promotes the production and activation of proteins in the small intestine that are responsible for the absorption of calcium from food. This enables the body to absorb more calcium and utilise it effectively. [R, R, R]
Vitamin K
Vitamin K is a fat-soluble vitamin that contributes to the maintenance of normal bones. [R] It activates osteocalcin, a protein that binds calcium in the bone matrix and thus contributes to bone formation and strengthening. [R, R, R]
Vitamin K also plays a role in inhibiting certain proteins that are involved in the breakdown of bone tissue. [R, R] In addition, the molecule helps to prevent calcium deposits in the arteries. This is why vitamin D3 is usually combined with vitamin K2 in food supplements. [R, R]
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or as an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.
Regulating and controlling our blood sugar levels is essential for our health. The hormone insulin, which is produced in the pancreas, ensures that our cells can absorb the sugar from our blood. [R] You can think of insulin as a key that opens the cell doors for sugar.
If a diet is very high in sugar or carbohydrates, this can lead to our cells reacting less and less to insulin. They become immune to the "key", so to speak, and the pancreas has to release more insulin to get the sugar into the cells. This condition is called insulin resistance. It is a warning sign and can be the first step towards type 2 diabetes mellitus.
Under the GO term sugar regulation, we have analysed various proteins that are associated with sugar metabolism.
PRACTICAL TIPS:
- Type of carbohydrate: Not all carbohydrates have the same effect on blood sugar levels. While some, especially those in high-sugar foods and drinks as well as products made from white flour, potatoes and white rice, are quickly processed into glucose and cause blood sugar levels to rise sharply, there are also some that do not have this effect. In this context, the glycaemic index (GI) provides information about which foods lead to rapid blood sugar spikes and which do not. [R, R, R] Foods with a low GI (10 or less), such as apples, oranges, beans, lentils, nuts (cashews, peanuts) and carrots, not only help control type 2 diabetes and support weight management, but can also keep you feeling fuller for longer by slowing down digestion. [R]
- It's all in the order: Compared to carbohydrates, proteins cause a smaller and slower rise in blood sugar levels. Eating protein-rich foods at the beginning of a meal can minimise the subsequent rise in blood sugar and also increase the feeling of satiety. [R]
The following micronutrients play a role in sugar regulation:
Berberine
Berberine is a secondary plant substance with a long history in traditional Chinese medicine (TCM). The molecule has a variety of functions in the cells. [R] One of the most important is the activation of AMPK, an important metabolic enzyme. According to studies, berberine has been shown to help lower blood sugar and HbA1c levels (long-term sugar) and improve existing insulin resistance via this molecular pathway. [R, R, R, R, R, R].
Chrome
Chromium is an essential trace element that contributes to the maintenance of normal blood sugar levels. [R, R] In studies, it improved blood glucose control and insulin sensitivity in people with type 2 diabetes. [R] In addition, chromium supplements reduced the risk of developing diabetes. [R, R]
Zinc
Like chromium, zinc is an essential mineral that contributes to normal carbohydrate metabolism. [R] The molecule is required as a cofactor in over 300 different enzymes in our body. [R, R]
Zinc is thought to play a role in the prevention of type 2 diabetes. [R, R] The mineral also improved insulin sensitivity in overweight people. [R]
Caution: Too high a dose of zinc impairs copper metabolism. [R]
Disclaimer: Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. The information provided is not intended as a cure or an invitation to self-medicate. The benefits and risks should always be discussed with an experienced healthcare provider.