Supplements are everywhere these days, promising to help improve nearly every facet of your health—some also say they can boost longevity or promote healthy aging.
Taking supplements can’t guarantee that you’ll live longer, and many products aren’t doctor-approved or backed by medical research.
But certain products stand out amongst the rest when it comes to helping you age well. Here are the nine supplements experts recommend.
Exploratory studies have found that omega-3, which is found in fish oil capsules, is associated with better memory. It may also be able to help slow biological aging when combined with vitamin D and exercise.
“Omega-3 fatty acids reduce chronic inflammation and support heart and brain health, [as well as] healthy aging,” John Rinker, MD, internal medicine physician at OSF HealthCare, told Health.
Fish oil capsules themselves have also been linked to lower rates of cardiovascular disease, Thomas Perls, MD, MPH, professor of medicine at the Boston University Chobanian & Avedisian School of Medicine and director of the New England Centenarian Study, told Health. However, research is mixed.
Who should take it: Most people over 40 can take 1-2 grams of omega-3 fish oil capsules per day, Rinker said. Just be sure to avoid high doses if you’re taking a blood thinner, Kien Vuu, MD, author and performance and longevity medicine consultant, told Health.
Vitamin D3 and K2 are often combined into one supplement because they work together in a very specific way, and are “critical for immune balance, bone health, and vascular strength,” Vuu said.
Also known as cholecalciferol, “vitamin D3 is necessary for calcium absorption for bone and muscle strength,” Chris Renna, DO, family medicine physician and founder of LifeSpan Medicine, told Health. It can also support immune function and create healthy skin, he said.
Meanwhile, vitamin K2 is used to make proteins involved in blood clotting and bone metabolism. Plus, it may help prevent the buildup of minerals in your arteries.
Who should take it: Supplements containing both vitamins D3 and K2 are specifically helpful for people over 50, Rinker said. But people should use caution if they’re taking Warfarin, or if they have existing calcium disorders or kidney dysfunction, he said.
There are eight types of B vitamins, and each one plays a crucial role in your health. They help with metabolism, DNA production, and immune system function, and can “protect neural pathways and enhance energy,” said Vuu.
For older adults, deficiencies in vitamin B can contribute to health issues such as cardiovascular disease, stroke, cognitive disorders, mental health issues, and more.
Researchers have suggested that vitamin B12, in particular, may be involved in aging at the cellular level, but evidence is still preliminary.
Who should take it: If bloodwork shows that you have low vitamin B levels, your doctor might recommend you take a complex supplement once daily.
While most people take magnesium to improve sleep or reduce stress, experts said it could help with healthy aging, too.
Magnesium deficiency has been linked to increased chronic inflammation and other concerning cellular changes, which may raise people’s risk of conditions such as heart disease, cancer, and Alzheimer’s disease.
Plus, low levels of magnesium can also mess with your sleep, which is connected to longevity.
Who should take it: “Magnesium typically helps most adults, especially those with a deficiency,” Rinker said. That can be diagnosed with a blood test. There are many different types and formulations of magnesium supplements, and a healthcare provider can help you choose which one might work best.
Coenzyme Q10, or CoQ10, is an antioxidant that’s abundant in the body. It also helps with mitochondrial function, where it provides energy for cell growth. This is “vital to high-energy-demanding organs like our brain, heart, and skeletal muscle,” Renna explained.
As you age, your CoQ10 levels naturally decline. But research suggests taking CoQ10 supplements may help reduce inflammation, support heart health, and protect cells from damage called oxidative stress.
Who should take it: Some research suggests CoQ10 could lower “blood pressure and blood sugar, which may not be helpful to some people taking medicine prescribed to do those same things,” said Renna.
According to Vuu, fiber supports your gut barrier’s integrity and calms chronic inflammation. It’s also been associated with a lower risk of all-cause mortality, as well as a lower risk of death from cardiovascular disease or cancer.
Who should take it: The vast majority of Americans don’t get enough fiber each day. If you struggle to hit your goals, daily fiber supplements containing psyllium (Metamucil) or wheat dextrin (Benefiber) could help improve your gut and immune health as you age.
As you age, your bones get weaker. This increases the risk of conditions like osteoporosis, and in turn, bone fractures.
Calcium supplements may help prevent this. The mineral has been linked to improved bone strength and bone density.
Who should take it: Most people don’t get enough calcium, and a supplement can be helpful if you struggle to get enough in your diet. However, excess calcium can be dangerous—have a healthcare provider check your levels before starting a supplement, particularly if you have other health conditions.
Creatine is often thought of as a “bodybuilder supplement.” But according to Rinker, creatine can help people preserve muscle mass and reduce the risk of muscle wasting, or sarcopenia, as they get older. It could “also help with inflammation and joint health,” he added.
Some evidence suggests that creatine supplementation for older adults can enhance memory, though more research is needed.
Who should take it: Most creatine comes in powder form that’s mixed into beverages, and it can be taken anytime. The supplement is great for active people, but use it with caution if you have existing kidney issues.
Curcumin—the main active ingredient in turmeric—helps tamp down inflammation in the body, Darshan Shah, MD, surgeon, longevity medicine specialist, and founder of Next Health, told Health.
Because of this, it could be helpful for longevity purposes. One study suggested curcumin may have a positive effect against neurodegenerative diseases, cognitive decline, and sarcopenia. Another review found that taking curcumin extract may be able to relieve knee pain from osteoarthritis.
Who should take it: Oral turmeric supplements are popular and could be beneficial for people with inflammatory conditions, Rinker said. “But it’s advisable to exercise caution if you have gallstones or [gastrointestinal] sensitivity,” he added.
Supplements alone cannot replace a healthy lifestyle—to live longer and healthier, it’s crucial to:
- Eat nutritious food
- Exercise
- Manage stress
- Connect with others
- Attend regular checkups with your doctor
“Supplements are meant to amplify, not replace, other activities,” said Rinker. “I would really view supplements as the cherry on top, assuming you are doing all of those other lifestyle changes.”
Also, keep in mind that the Food and Drug Administration (FDA) does not regulate supplements in the same way that it does foods and medications.
Check with your doctor about which formulations to purchase, and “look for independent third-party testing such as National Sanitation Foundation (NSF) and United States Pharmacopeia (USP)” labels on the bottles, said Rinker.
Taking supplements cannot guarantee that you’ll live longer. But certain ones could lower your risk of disease and tamp down inflammation, which may protect your health as you age.
It’s also important to remember that supplements promising the “fountain of youth” are likely overselling things. At the end of the day, nutritious eating, exercise, good sleep, and other healthy lifestyle factors have the greatest impact on your longevity.
