Anti-Aging Supplements: Benefits, Side Effects, and How to Use

Genetics plays a significant role in how your body ages, but there are things you can do to slow things down, like, eating a balanced diet, exercising regularly, and not smoking. You may also look for other ways to support healthy aging, like anti-aging supplements. But slapping an anti-aging label on a supplement doesn’t mean it will restore your youthful look and vitality. Read on to learn about the potential benefits and side effects of anti-aging supplements, how to use them, and what the science says about their effectiveness.

What are anti-aging supplements?

Anti-aging supplements are dietary products with vitamins, minerals, proteins, botanicals, and other active ingredients that purportedly slow down, stop, or reverse aging.

Balanced nutrition is one of the pillars of healthy aging and the prevention of diseases and disability. A nutrient-rich diet that emphasizes fruits, vegetables, whole grains, healthy fats, and plant proteins is associated with healthy aging and longevity. If your diet is less than adequate, you may turn to supplements to fill in the gaps.

Anti-aging supplements can contain vitamins, antioxidants, botanicals, or other bioactive compounds that are associated with potential anti-aging properties and may play a role in the cellular and molecular pathways involved in aging and anti-aging.

Types of anti-aging supplements

Anti-aging supplements are often promoted for addressing various age-related concerns, such as reducing wrinkles, enhancing memory, and lowering the risk of illness. However, it's important to note that research on the effectiveness of supplements is relatively limited, and more studies are needed to substantiate these claims.

Popular anti-aging supplements include:

Vitamin C

Vitamin C is an essential nutrient and powerful antioxidant that supports immune and skin health, protects against disease, and is promoted as an anti-aging supplement.

The skin naturally contains high levels of vitamin C, which plays a vital role in protecting against oxidative stress caused by UV exposure and supporting collagen production — the protein that helps keep the skin strong and pliable. Collagen production declines as you get older, contributing to visible signs of aging. Some human cell culture studies show that exposure to vitamin C can stimulate collagen production and may have the potential to improve skin aging. However, these studies were small and included antioxidant supplement formulas, making it difficult to conclude that the benefits were solely due to vitamin C.

Studies have also shown a positive association between vitamin C intake and telomere length. A telomere is a repetitive DNA sequence that protects the ends of chromosomes from damage. Every time a cell divides, the telomeres shorten slightly due to the limitations of DNA replication. When telomeres become too short, cells enter a state called cellular senescence, where they stop dividing. Telomere shortening is believed to be a significant factor in the aging process and is associated with various age-related diseases, but it is one of several mechanisms that contribute to aging and disease.

A 2023 study published in Frontiers in Nutrition found a positive correlation between vitamin C intake and telomere length. Results from the study are based on food intake of vitamin C, and more research is needed to determine the potential benefits of supplements before claims are made.

Vitamin D

Insufficient vitamin D levels are a marker of poor health and increased risk of disease. Many factors influence vitamin D status, including time spent in the sun to trigger skin production of vitamin D, as well as diet and age.

Though known for benefitting bone health, vitamin D also regulates immune activities and has anti-inflammatory properties. It’s theorized that vitamin D deficiency may contribute to age-related changes in immune and vascular health, potentially increasing the risk of diseases like atherosclerosis. Lack of vitamin D also affects the appearance and function of the skin and may contribute to premature skin aging.

Despite being proposed to have anti-aging properties, research suggests that supplementing with vitamin D may not help. A 2020 randomized clinical control study published in JAMA investigated the effects of vitamin D supplementation on various health parameters in older adults, including blood pressure, memory, physical function, and strength. In this 5-country study that included 2,157 participants, the researchers found no statistically significant improvements in blood pressure, cognition, or strength after supplementing with vitamin D.

Coenzyme Q10

Coenzyme Q10, or CoQ10, is an antioxidant naturally produced in the body that assists with cellular energy production and functions as an antioxidant. Changes in mitochondrial function, declining antioxidant activity, and increases in oxidative damage are believed to play a role in the aging process.

CoQ10 production decreases with age, potentially affecting mitochondrial and antioxidant activity that contributes to aging. There’s some evidence that supplementing with CoQ10 reduces oxidative stress and may offer some protection against age-related damage. However, there’s not enough data to support any claims that supplementation slows aging or increases lifespan.

Further, any benefits you get from CoQ10 supplementation depend on how well the body absorbs and uses it, and there’s little research on what form and dose are most effective.

Collagen

In addition to vitamin C, people also take collagen supplements for anti-aging. Preliminary evidence suggests that supplementing with the structural protein improves skin hydration and elasticity and may slow down or improve the visible signs of aging. However, this is based on small studies with varying designs, making it difficult to draw firm conclusions.

Green tea extract

Green tea contains caffeine and antioxidants, and people drink it as a tea or take it as a supplement for alertness, mood, and weight management. It’s also gaining attention as an anti-aging supplement. A 2024 study published in The Lancet Regional Health - Western Pacific found an association between high intakes of tea and reduced biological age, your body’s age based on health.

The antioxidants in green tea — catechins — are thought to provide anti-aging benefits by protecting against oxidative damage and supporting autophagy, removing damaged parts of cells to make way for healthier replacements. Green tea is proposed to have anti-photoaging and neuroprotective properties and is a popular anti-aging supplement for the skin, heart, and brain.

Though promising, data is limited on proper dosing for the benefits, and getting too much may affect liver health.

Resveratrol

Resveratrol is a compound with antioxidant and anti-inflammatory properties naturally found in foods like grapes, peanuts, and blueberries. Though experimental studies suggest resveratrol may extend lifespan and protect against age-related diseases, clinical trials are limited and results are mixed. More research is needed to determine the effectiveness and safety of supplementing with resveratrol for healthy aging.

Curcumin

Curcumin is the active ingredient in turmeric and a potent antioxidant that may support healthy aging by activating a protein that slows cellular senescence. However, this is based on experimental studies, and very few clinical trials have evaluated the potential benefits of curcumin as an anti-aging supplement.

Further, there are concerns about the bioavailability and stability of curcumin in supplement form, making it a difficult compound to study.

Nicotinamide riboside

Nicotinamide riboside (NR) is a form of niacin, also called vitamin B3, and a popular anti-aging supplement, serving as a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme that is involved in energy production and cellular repair. NAD+ levels decline with age and are thought to contribute to the aging process. Supplementing with NAD+ precursors like NR, and previously nicotinamide mononucleatide (NMN), which was taken off the market by the FDA due to investigation of the compound as a drug, increases production of the coenzyme and may support healthy aging.

Clinical trials show that NR supplementation is well-tolerated and increases NAD+ levels in the blood. It was also investigated in clinical studies for a potential therapeutic role in muscle repair following an injury and suppressing the release of inflammatory chemicals. However, research is in the very early stages and there's concern about production and stability of NR in supplement form.

Benefits of anti-aging supplements

Anti-aging supplements may help fill in nutrient gaps, supporting nutritional health. Specific benefits depend on individual ingredients in the supplement.

Potential benefits of anti-aging supplements can include:

Side effects of anti-aging supplements

Anti-aging supplements may contain active ingredients that affect the body, potentially causing unwanted side effects. You're more likely to experience side effects if the dose is too high or you take multiple supplements.

Potential side effects of anti-aging supplements include:

Additionally, ingredients in anti-aging supplements may interact with medications, making them more or less effective, and increasing the risk of side effects. Individual ingredients in anti-aging supplements may be harmful. For example, green tea extract has affected liver health and function in some people.

The effectiveness of anti-aging supplements: do they work?

Though research shows promise, there’s not enough evidence to support claims that anti-aging supplements slow down aging or increase lifespan. Many of the health claims made by supplement makers are based on animal studies or small clinical trials.

Large-scale, randomized-controlled trials are needed to determine the effectiveness of the ingredients in anti-aging supplements, as well as dose and long-term benefits.

Alternatives of anti-aging supplements

Healthy aging is a process and not something you can fix overnight. Incorporating healthy lifestyle habits that benefit your physical and emotional well-being into your daily routine may improve the quality and longevity of your life.

Researchers have identified communities where people live long, active, and fulfilling lives. Dubbed the blue zones, people in these communities live well into their 90s and have many common habits. In addition to the lifestyle changes mentioned above, people who live in blue zones feel they have a sense of purpose, put their family first, and take time every day to reflect and destress.

How to choose the best anti-aging supplement

With so many supplements marketed for their potential anti-aging properties, it may be hard to choose the one most suited to your personal needs and goals. We suggest some aspects to focus on when picking the best anti-aging supplement.

• Manufacturing. To ensure quality, supplements should be manufactured in cGMP-compliant and FDA-registered facilities.
• Brand reputation. The products should have unbiased customer reviews with overall positive feedback regarding customer service, delivery, and satisfaction with the brand.
• Third-party testing. Look for third-party testing to ensure adherence to the label. Brands that emphasize transparency should also provide a certificate of analysis.
• Price. Set a budget before shopping to narrow down your search.
• Ingredients. There are several compounds with potential anti-aging properties, and each might work slightly differently. Consider your priorities and whether the active ingredients do not interfere with any medications you are taking to make your choice.

📝Healthnews editor's top picks

We have conducted an extensive review of the best anti-aging supplements on the market. To make it convenient, we are including a summary of the shortlist below.

1. GenuinePurity™ — overall best anti-aging product

• Active ingredient: nicotinamide mononucleotide (NMN)
• 250 mg liposomal NMN per capsule
• 1 capsule a day
• Third-party tested
• $1.17 per serving

Try GenuinePurity™ now

We found GenuinePurity a good choice for people seeking a high-quality liposomal NMN. We appreciate third-party testing and the reported 96% purity.

2. partiQlar — best antioxidant supplement for healthy aging

• Pure resveratrol
• 500 mg of resveratrol per capsule
• 1 capsule a day
• Third-party tested
• $0.62 per serving

Try partiQlar now

We liked that partiQlar capsules deliver 500 mg of trans-resveratrol per capsule without any unnecessary fillers or additives. Each batch is third-party tested, and the reported resveratrol purity is 99%, making it one of the purest on the market.

3. SpoiledChild — best product to target collagen loss

• Active ingredients: bovine collagen peptides, vitamin C, hyaluronic acid
• 5,000 mg of 1 and type 3 bovine collagen peptides per serving
• 1-2 tablespoons a day
• Mango or pineapple flavor
• $1.83 per day

Try SpoiledChild now

SpoiledChild E27 Extra Strength Liquid Collagen may help combat age-associated collagen loss, improve the appearance and elasticity of the skin, and support hair, nail, and joint health. We liked the two flavors available and the fact that the product can be simply mixed with water for convenience.

4. HUM — best supplement for glucose levels and weight support

• Active ingredient: berberine
• 1,200 mg of berberine per serving
• 2 capsules daily
• Third-party tested
• $1.17 per serving

Try HUM now

We liked that HUM includes BioPerine in its formula, which may increase berberine's bioavailability. The fact that the product is certified by the Clean Label Project as containing no harmful added ingredients is a nice bonus as well.

5. Oxford Healthspan Primeadine — best supplement to support healthy aging

• Active ingredient: spermidine derived from Japanese wheat germ extract
• 954 mg of Primeadine and 1 mg of spermidine per serving
• 3 capsules daily
• Third-party tested up to Japanese standards
• $3 per serving

Try Oxford Healthspan now

Although pricey, this product stands out due to its premium quality. Oxford Healthspan Primeadine is manufactured according to Japanese quality standards, which are among the strictest on the market. This may be a good choice for those who want to support healthy cell aging and overall well-being.

Diving into the research of anti-aging supplements

Aging is the strongest and most predictable risk factor for disease and disability. Researchers investigating anti-aging solutions turn to vitamins, minerals, botanicals, and other natural compounds as a starting point for treating and preventing age-related diseases. Through this research, scientists have found various natural compounds that may help modify and influence age-related processes and theorize that they may benefit healthy aging and longevity.

Though promising, research is in the early stages. Benefits linked to anti-aging supplements are linked to lab or animal studies or small clinical trials. The research to support any claims that a supplement can restore a more youthful look, reduce the risk of diseases, or increase lifespan is based on incomplete research.

Without high-quality, well-controlled, large interventional trials, the research to support the claims of anti-aging supplements remains insufficient.

Article history

Our experts strive to provide up to date information and update articles when new information becomes available

August 21, 2024

Fact checked by Healthnews Research Team

August 21, 2024

Co-written by Urtė Gumuliauskaitė, MSc

August 20, 2024

Fact checked by Gabija Dimšaitė, BSc

August 20, 2024

Written by Jill Corleone, RD