Anti-Aging Supplements: Do They Really Work? Longevity Supplements to Slow Signs of Aging

Since the beginning of time, people have been searching for new ways to restore youth and slow signs of aging. With the hunt still on for the mythical Fountain of Youth, pills, potions, serums and other anti-aging supplements have started cropping up all over the market promising to turn back time and keep you feeling young.

Unfortunately, many come with hefty price tags, and with so many choices out there, it can be difficult to determine which ones are actually worth the investment.

So if you’re wondering what vitamins to take to look younger, what supplements help with wrinkles and what are the best vitamins to take for aging skin, look no further. Here’s everything you need to know to help maintain your youthful glow and stay feeling younger for longer by making just a few simple additions to your daily routine with anti-aging supplements, anti-aging oils and anti-aging foods.

What are anti-aging supplements?

When you think of “anti-aging supplements,” (aka longevity supplements) you may initially think of vitamins, minerals, products or creams that help fight the visible signs of aging by smoothing the lines on your face, amping up energy levels, and keeping skin supple and smooth.

However, the benefits of anti-aging supplements extend way beyond the surface. They help slow certain signs of aging that may not even be visible to the naked eye.

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Some of the potential benefits of anti-aging supplements may include:

• Reduced joint pain
• Decreased muscle loss
• Improved vision
• Increased skin elasticity
• Stronger bones
• Enhanced heart health
• Smoother skin
• Optimized exercise performance
• Improved immune function
• Increased energy levels
• Increased longevity

Best longevity supplements

1. Collagen

As the most abundant protein, collagen can be found throughout the body in the bones, muscles, tendons and skin. Not only is it absolutely essential to maintaining overall health, but it’s also vital to preserving youth and slowing down the signs of aging.

According to one study published in the journal Skin Pharmacology and Physiology, oral supplementation with collagen helped increase skin elasticity and improve skin moisture in women after just four weeks. What’s more, other research has shown that collagen can help relieve joint pain and reduce symptoms of osteoarthritis, a common degenerative joint disease that is often caused by wear and tear on the joints.

2. Vitamin C

Without a doubt, vitamin C is one of the top anti-aging vitamins available. Doubling as both a powerful antioxidant and essential water-soluble vitamin, vitamin C has been associated with a number of powerful effects on health.

First and foremost, vitamin C is necessary for the production of collagen, a crucial protein involved in the health of your joints, skin and muscles. One study published in the American Journal of Clinical Nutrition also reported that consuming a higher amount of vitamin C was associated with a decreased risk of wrinkles as well as improvements in the appearance of skin aging.

Plus, vitamin C may also have immune-boosting effects, which can be especially important as you get older and your immune system starts to slow down.

3. Protein from bone broth

Produced by simmering the bones and connective tissues of animals for a period of several days, protein from bone broth is jam-packed with collagen and an assortment of trace minerals, earning it a top slot as one of the best anti-aging supplements available.

Thanks to its rich content of collagen, bone broth may help minimize joint pain associated with aging or physical activity while also improving skin elasticity.

It’s also believed to reduce inflammation. This could have far-reaching benefits when it comes to the prevention of chronic disease and inflammatory conditions, such as rheumatoid arthritis, lupus and inflammatory bowel disease.

4. Omega-3 fatty acids

Whether you’re getting them from fish oil, krill oil, algal oil or another omega-based supplement, getting your daily dose of omega-3 fatty acids is crucial when it comes to health and aging. Perhaps most well-known for their beneficial effects on heart health, omega-3 fatty acid supplements bring a wide variety of other anti-aging benefits to the table.

Studies have shown that getting enough omega-3 fatty acids in your diet could be linked to a lower risk of age-related macular degeneration, one of the leading causes of vision loss in older adults. Research also has suggested that a higher intake of omega-3 fatty acids could be associated with a reduced risk of cognitive decline and dementia.

Additionally, omega-3 fatty acids may reduce joint pain, boost bone strength and enhance sleep quality, all of which are important factors when it comes to healthy aging.

5. Whey protein

Although most people use whey protein as a post-workout snack to aid in muscle recovery and growth, it can also be incredibly beneficial as a powerful anti-aging supplement. This is because as you get older, your muscle tissues start to slowly break down in a process called sarcopenia, which is a natural part of the aging process.

Whey protein is a complete, high-quality source of protein that is easily digestible. It can help maintain muscle mass and slow age-related muscle loss in older adults.

Not only that, but whey protein can help manage blood pressure levels, decrease inflammation and regulate blood sugar levels as well.

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6. Vitamin E

This fat-soluble vitamin acts as a powerful antioxidant. It helps fight free radicals and protect the cells against oxidative damage.

Vitamin E can be especially beneficial when it comes to promoting eye health and preventing vision loss, a common issue that often occurs in older adults.

In one study, combining vitamin E with an assortment of other essential nutrients was effective at reducing the progression of age-related macular degeneration to help prevent symptoms like blurred vision and blindness. Some research also has suggested that getting enough vitamin E could even aid in the  prevention of age-related cataracts as well.

7. Vitamin A

If you’re wondering what is the best anti-aging vitamin, there’s no doubt that vitamin A should definitely make the list. In fact, vitamin A is involved in just about every aspect of health, from immune function to vision, reproductive health and beyond.

It’s also key to promoting healthy skin and hair. Why? It aids in the function of the sebaceous glands in the skin, which help produce oil to keep the hair and scalp moisturized and smooth.

When applied topically, vitamin A in the form of retinoids can also decrease fine lines and wrinkles and boost collagen production to keep skin glowing and soft. Plus, getting enough vitamin A in your daily routine may also protect against other age-related conditions, such as cataracts and macular degeneration.

8. Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is a compound that is found in food and supplements. It is used to produce energy in the cells.

Your body also creates CoQ10 naturally, but production tends to slowly decline as you start to get older.

Supplementing with CoQ10 is a simple way to take advantage of the anti-aging benefits that this compound has to offer. Studies have revealed that topical CoQ10 can provide antioxidant protection to the skin and may help reduce wrinkle depth and decrease sun damage.

It can also help fight fatigue and kick up exercise performance to really optimize your workout.

9. Probiotics

Probiotics are beneficial bacteria that support gut health, which is closely linked to overall well-being and aging. A balanced gut microbiome can enhance nutrient absorption, bolster immune function and reduce inflammation, all of which are vital for healthy aging.

Studies have shown that probiotics can improve digestion and may play a role in preventing age-related diseases.

10. Multivitamin

A comprehensive multivitamin provides essential vitamins and minerals that may be lacking in the diet, supporting various bodily functions. Regular intake can help fill nutritional gaps, boost energy levels and maintain immune health, contributing to overall vitality as we age.

The best multivitamins use natural ingredients and work as some of the top anti-aging supplements that support longevity.

11. Vitamin D

Vitamin D is crucial for bone health, immune function and muscle strength. Adequate levels have been associated with a lower risk of chronic diseases, including cardiovascular conditions and certain cancers.

Supplementation can help maintain bone density and reduce the risk of fractures in older adults, showcasing its power among the best anti-aging supplements.

12. Vitamin B12

Vitamin B12 plays a vital role in nerve function, red blood cell formation and DNA synthesis. Deficiency is common in older adults and can lead to cognitive decline and anemia.

Supplementing with B12 supports brain health and energy metabolism, essential for healthy aging.

13. Vitamin K

Vitamin K is essential for blood clotting and bone metabolism. It works synergistically with vitamin D to enhance bone density and reduce fracture risk.

Adequate intake has also been linked to a lower incidence of vascular calcification, promoting cardiovascular health. This showcases why both vitamin K and D are anti-aging supplements that really work to protect bone health and more.

14. Turmeric/curcumin

Curcumin, the active compound in turmeric, possesses potent anti-inflammatory and antioxidant properties. Research has indicated that curcumin intake in elderly individuals may promote healthy aging and minimize the risk of age-related diseases.

15. Green powders

Green powders typically contain a blend of nutrient-dense greens, like spirulina, chlorella and wheatgrass. They provide antioxidants, vitamins and minerals that support detoxification, energy production and immune function, contributing to overall health and longevity.

Green powders with a mix of ingredients make for excellent anti-aging supplements, while the individual ingredients work as longevity supplements in their own right.

16. Hyaluronic acid

Hyaluronic acid is a natural substance that retains moisture in the skin, promoting hydration and elasticity. Oral supplementation has been shown to improve skin suppleness and reduce wrinkles, supporting a youthful appearance.

17. Selenium

Selenium is a trace mineral with antioxidant properties that protect cells from oxidative damage. Adequate selenium intake has been associated with a reduced risk of certain cancers, cognitive decline and thyroid dysfunction, supporting overall health during aging.

18. Zinc

Zinc is vital for immune function, DNA synthesis and wound healing. It also possesses antioxidant properties that combat oxidative stress.

Supplementing with zinc can improve immune response and may reduce the duration of illnesses, promoting resilience in older adults.

19. Resveratrol

Resveratrol, a polyphenol found in grapes and red wine, has been studied for its potential to mimic the effects of calorie restriction, a known factor in extending life span. It may improve cardiovascular health, insulin sensitivity and reduce inflammation, contributing to longevity.

20. Green tea extract/EGCG

Epigallocatechin gallate (EGCG) is a potent catechin in green tea with antioxidant and anti-inflammatory effects. These compounds offer improved cardiovascular health, reduced inflammation and enhanced cognitive function.

21. Ginkgo biloba

Ginkgo biloba has been used traditionally to enhance cognitive function. It may improve blood flow to the brain, supporting memory and mental clarity.

Some studies have found that it may help delay cognitive decline associated with aging.

22. Ashwagandha

Ashwagandha is an adaptogenic herb known for its stress-reducing properties. It has been found to be effective at increasing energy, improving concentration and reducing cortisol levels, thereby supporting overall health and resilience to stressors associated with aging.

23. NAD+

Nicotinamide adenine dinucleotide (NAD+) is a coenzyme involved in cellular energy production and DNA repair. Levels decline with age, and supplementation may enhance mitochondrial function, improve energy metabolism and promote healthy aging.

24. Astragalus

Astragalus is an herb used in traditional medicine for its immune-boosting and anti-inflammatory properties. It contains compounds that may protect telomeres, the protective caps on chromosomes, thereby supporting cellular health and longevity.

25. Calcium

Calcium is essential for maintaining bone density and preventing osteoporosis, a common concern in aging populations. Adequate intake supports skeletal strength and reduces the risk of fractures.

26. Lutein

Lutein is a carotenoid concentrated in the eyes, where it acts as a natural antioxidant and light filter. Supplementation has been linked to improved visual function and may protect against age-related macular degeneration.

27. Saffron/crocin

Crocin, an active compound in saffron, has demonstrated antioxidant and anti-inflammatory effects. It may improve mood, memory and cognitive function, supporting mental health during aging.

28. Theanine

Theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness. It may reduce stress and improve sleep quality, contributing to mental well-being and resilience against age-related cognitive decline.

29. Rhodiola

Rhodiola is an adaptogenic herb that helps the body cope with stress. It has been associated with reduced fatigue, improved mood and enhanced cognitive function, supporting overall vitality in aging individuals.

30. Fisetin

Fisetin is a flavonoid found in fruits and vegetables that has been studied for its senolytic properties, meaning it may help clear out aging cells that contribute to inflammation and age-related diseases. Research has shown it may improve cognitive function and support longevity.

31. Sulforaphane

Sulforaphane, a compound found in cruciferous vegetables like broccoli, has powerful antioxidant and detoxification effects. Studies have revealed it may help reduce oxidative stress, lower inflammation and protect against age-related cognitive decline.

32. Alpha lipoic acid (ALA)

ALA is a potent antioxidant that supports mitochondrial function and reduces oxidative stress. It has been studied for its ability to improve insulin sensitivity, support cognitive function and reduce inflammation associated with aging.

33. Taurine

Taurine is an amino acid with antioxidant, anti-inflammatory and neuroprotective properties. Studies have relayed it may help maintain cardiovascular function, support cognitive health and reduce oxidative stress, contributing to healthy aging.

34. Grape seed extract

Grape seed extract is rich in proanthocyanidins, which have strong antioxidant and anti-inflammatory properties. It has been linked to improved cardiovascular health, enhanced collagen production and reduced oxidative damage that contributes to aging.

35. Creatine

Creatine is best known for its role in muscle energy production, but research also has found it may support brain function and reduce age-related muscle loss (sarcopenia). It has been shown to improve strength, endurance and cognitive performance in older adults.

36. Magnesium

Magnesium is essential for more than 300 enzymatic reactions in the body, including those related to muscle function, nerve signaling and heart health. Adequate intake has been associated with reduced inflammation, improved sleep and better metabolic function in aging individuals.

37. Niacin (vitamin B3)

Niacin plays a key role in energy metabolism and DNA repair. It also boosts NAD+ levels, supporting mitochondrial function and promoting cellular health.

Research has found that adequate niacin intake may help improve cardiovascular health and longevity.

38. Pterostilbene

Pterostilbene is a compound similar to resveratrol but with greater bioavailability. It has been studied for its ability to reduce oxidative stress, support cognitive function and activate longevity-related pathways, such as those involved in cellular repair and inflammation reduction.

Its antioxidant, anti-inflammatory and longevity-promoting effects may help improve cognitive function, enhance cardiovascular health and activate pathways associated with better healthspan and life span extension.

Risks and side effects

Adding a few of the top anti-aging supplements into your routine can be an easy and effective way to slow the signs of aging and keep your body feeling its best for as long as possible. However, more is not always better when it comes to supplementation, even with longevity supplements.

In fact, going overboard can actually come with some pretty detrimental effects on health.

Taking too much vitamin A or vitamin E, for example, can cause toxicity, while other supplements like fish oil can cause unpleasant side effects like indigestion, diarrhea and low blood pressure.

For best results, always follow the recommended dosage carefully, and decrease your dose if you experience any adverse side effects or symptoms.

Alternatively, you can try adding some anti-aging foods to your diet instead, such as blueberries, salmon, nuts, turmeric or dark chocolate. Not only do these foods deliver the same set of nutrients and health-promoting properties, but they are also found in less concentrated amounts, meaning they’re less likely to cause adverse side effects.

As always, consult with your doctor before starting supplementation, especially if you have any underlying health conditions or currently take any medications to prevent interactions or adverse side effects.

Final thoughts

• Anti-aging supplements are supplements that help slow the aging process. This can involve reducing joint pain, preventing muscle loss, improving vision, smoothing skin, enhancing heart health, improving immune function and more.
• Some of the best anti-aging supplements include collagen, bone broth protein, vitamin C, CoQ10, whey protein, vitamin E, omega-3 fatty acids and vitamin A.
• Keep in mind that it’s important to always stick to the recommended dosage to prevent unwanted side effects and maximize the potential benefits of longevity supplements.
• Additionally, be sure to pair these anti-aging supplements with a well-balanced diet and a variety of anti-aging foods to get the most bang for your buck when it comes to your health.