To live longer, healthier lives, adults are encouraged to exercise regularly, eat a balanced and nutritious diet, get enough sleep, and adopt otherwise healthy habits. But many Americans also look to dietary supplements to help slow down the aging process.
In a 2025 report by the international consumer research organization Grand View Research, Americans spent $1.39 billion on anti-aging supplements in 2024 alone. And researchers expect that figure to surpass $2 billion by 2030.
So, what exactly are consumers getting for all that money, and is it worth it? Let’s look at 10 popular anti-aging supplements and the science that supports their benefits and raises any concerns about potential side effects. For further insight, we consulted with Ipsit V. Vahia, MD, of Mass General Brigham’s McLean Hospital.
What Are Anti-Aging Supplements?
The term “anti-aging supplement” does seem like it comes from the “Sounds Too Good to Be True Department,” but the best supplements for aging are usually just combinations of vitamins, minerals, and other nutrients that support various aspects of health. No magic formulas are hiding inside bottles of pills, drops, or gels.
“Supplements marketed as ‘anti-aging’ include those that are purported to improve brain health, reduce the likelihood of dementia, maintain physical strength and function, and those with cosmetic benefits—such as those specifically for skin or hair health,” Dr. Vahia explains. “They commonly include antioxidants, such as vitamins C and E, vitamins or compounds associated with brain health—vitamin B12, folic acid, or curcumin—or herbal extracts. They may also include compounds for skin health, such as collagen.”
How Do Anti-Aging Supplements Work?
While no pill can truly slow down the aging process or reverse all the effects of getting older, there are plenty of supplements for longevity that can support better health in a variety of ways. For example, vitamins and minerals can fill in any nutritional gaps you may have in your diet. And certain other supplements, such as probiotics and omega-3 fatty acids, can support functions such as digestion and circulation.
Supplements containing antioxidants, such as vitamins C and E, help protect cells from oxidative stress and boost cellular energy, while also lowering inflammation. And vitamin D is associated with maintaining the lengths of telomeres—the protective caps at the ends of chromosomes that shorten as you age. You could say those benefits qualify the nutrients as anti-aging vitamins, though it’s important to remember that vitamins C, D, and E don’t actually reverse or stop aging.
Supplements such as coenzyme Q10 (CoQ10) and NMN help make cells more efficient in converting food into energy, along with providing other benefits. They also support cell repair, which supports longevity by preventing premature cell death.
But again, whatever anti-aging claims that appear on the labels of supplements for brain health or other purposes need to be understood in the context of overall health, rather than a shortcut to turn back the clock.
Top Evidence-Based Anti-Aging Supplements
There are dozens of so-called “best supplements for aging” on the market, including individual nutrients, such as vitamin D tablets or drops, as well as products that contain multiple ingredients for health.
This list looks at 10 of the top anti-aging supplements for seniors and some of the research supporting their use.
Collagen
Supplements for skin health, such as collagen, are marketed to improve skin hydration, support joint health, and strengthen hair and nails. Because collagen cannot be absorbed by the body unless it’s broken down into smaller amino acids, supplements usually don’t contain collagen. Instead, they include components of collagen that are more easily absorbed by the body.
Collagen supplements for aging are usually made from the connective tissue and bones of cows, pigs, chicken, or fish. Studies have produced mixed results through the years; however, a review of 26 randomized controlled trials, published in 2023 in the journal Nutrients, suggests that collagen supplements can have positive effects on skin health, but that much more research is needed.
Omega-3 Fatty Acids
Omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), are healthy fats associated with benefits for the brain, eyes, and cardiovascular system. They’re often sold as fish oil supplements, as well as supplements made from krill, marine algae, flaxseed, and other sources. “These fatty acids are known for their anti-inflammatory properties, and they can help preserve heart health,” Dr. Vahia says.
Numerous studies through the years have supported omega-3 supplements as generally safe and effective for several health concerns. For example, a 2022 review of studies, published in the journal Cureus, suggests that consuming omega-3s through food and/or supplements may help improve learning, memory, and blood flow to the brain.
Coenzyme Q10 (CoQ10)
CoQ10 is a natural antioxidant produced by the body, though levels of CoQ10 tend to decline as you age. A diet rich in this nutrient (sources include meat, fish, and nuts) can help a little, but supplementation may be necessary for some people.
“This supplement may be beneficial for heart health and energy production in cells, with some studies suggesting it could support brain health as well,” Dr. Vahia says. A 2021 study in Nutrients, for instance, found that CoQ10 supplementation was beneficial for cardiovascular health, as well as helping to reduce the frequency of migraine headaches.
NAD+ and NMN
NMN (nicotinamide mononucleotide) is a building block molecule that your body converts to NAD+ (nicotinamide adenine dinucleotide). NAD has many functions, including energy production and cell repair.
NAD levels drop as you get older, so NAD+ supplements can be very helpful. And because the body has a hard time absorbing NAD+ in pill form, taking an NMN supplement may be most effective. A 2022 study of NMN supplementation, published in GeroScience, found that NMN is generally well tolerated and may help improve physical endurance.
Vitamin D
Vitamin D is a fat-soluble nutrient that helps the body absorb calcium, among other benefits.
“Essential for bone health and immune function, adequate vitamin D levels are crucial, particularly for older adults,” Dr. Vahia says.
The body can produce vitamin D when the skin is exposed to the sun’s ultraviolet rays. Dietary sources, such as dairy and fish, also provide vitamin D. But many older adults need supplements to have enough vitamin D circulating in their body.
Many studies have found evidence to make the case for vitamin D as one of the more potent anti-aging vitamins. A 2025 study reported in the American Journal of Clinical Nutrition specifically noted that vitamin D supplementation may help maintain the health of your telomeres. By preserving telomere length, vitamin D supplements may help lower the risk of certain diseases and promote longevity.
Resveratrol
Resveratrol is a natural plant compound that acts like an antioxidant. It has anti-inflammatory properties and supports heart and brain health. While resveratrol is found in foods such as peanuts and red grapes (and red wine), it’s also available as a supplement in powder or capsule form.
Several studies in recent years have found promising evidence that resveratrol supplementation has positive effects on inflammation, blood sugar control, and other markers of health. However, a 2024 review of studies in the International Journal of Molecular Sciences suggests that larger and longer clinical studies are necessary to learn more about the optimal use of resveratrol for longevity and overall health.
Curcumin
Curcumin is the active compound in the spice turmeric. “Found naturally in turmeric, curcumin has anti-inflammatory and antioxidant properties,” Dr. Vahia says. “Recent evidence suggests that it may be more effective in its natural form as part of diet, rather than as a supplement. Its positive effect seems to be specific to working memory, rather than overall cognitive improvement.”
Probiotics
Probiotics are live bacteria and yeasts that support digestion, immune function, and the balance of microorganisms in your gut. “These can support gut health, which is increasingly recognized as vital for overall health, though more research is needed to determine specific strains that are most beneficial,” Dr. Vahia says.
Probiotics are found in fermented foods, such as yogurt and kefir, as well as sauerkraut and pickles. Food processing can sometimes destroy natural probiotics, so look for terms such as “live and active cultures” on product labeling. If you have conditions such as irritable bowel syndrome or antibiotic diarrhea, your healthcare provider may recommend probiotics.
B Vitamins
B vitamins, particularly vitamins B12, B6, and B9 (folate), maintain cellular energy, repair DNA, and may help slow biological aging. Adequate levels of B12 are also important for maintaining cognitive health.
Urolithin A
Urolithin A is a natural gut metabolite that supports cellular health, reduces inflammation, and promotes muscle strength. Some people can’t make urolithin A from food, so supplements can be helpful.
A 2023 report in Nutrients noted that researchers see potential for urolithin A as an enhancement for endurance and fatigue resistance, though they say more studies are needed to determine optimal usage and suitable populations.
Do Anti-Aging Supplements Really Work?
A 2023 study in Frontiers in Pharmacology suggested that the use of dietary supplements and natural products may be effective in targeting certain anti-aging molecules in the body and bolstering longevity. However, the researchers also noted that most of the encouraging data on anti-aging supplements has come from lab tests, rather than broad epidemiological studies and large clinical trials.
Dr. Vahia agrees and says that more research is needed to better understand the potential benefits of so-called anti-aging supplements. “There is some research suggesting that certain antioxidants may support long-term health by counteracting oxidative stress, which is linked to aging,” he says. “However, the evidence is mixed, and while some studies show promise in specific populations, more rigorous clinical trials are needed to establish conclusive benefits for longevity.”
How to Choose Safe and Effective Supplements
The U.S. Food & Drug Administration (FDA) approves medications only after rigorous pre-market testing and study. The FDA regulates supplements primarily post-market as special foods. Supplement makers self-certify their safety without government testing.
That doesn’t mean you should avoid supplements, nor does it imply that all supplements are unsafe or ineffective. The lack of government oversight, however, does mean that a supplement may contain more or less of an ingredient than is listed on the label. And those labels may include ingredients that aren’t even in the products or may fail to list ingredients that are in the supplements.
Several independent organizations test supplements and, if the products meet certain standards, allow manufacturers to display a seal of quality assurance on the label. The organizations—which include ConsumerLab.com, NSF International, and U.S. Pharmacopeia, among others—check to see if the supplements were properly manufactured, contain the ingredients listed on the label, and do not contain harmful levels of contaminants.
Safety Considerations and Potential Risks
Many supplements can be quite potent and shouldn’t be viewed as harmless. “It is important that people discuss all their supplement use with their clinicians,” Dr. Vahia says. “Not all supplements are the same, and dose, frequency of use, and even the manufacturer must be considered. Supplements may have expected or unexpected side effects or interact with medications.”
For those reasons, you should always keep your healthcare providers up to date on all supplements you take, just as you would any prescription and over-the-counter medications. You may be urged to stop taking a certain supplement for the long term or temporarily. For example, high doses of vitamins C and E may make chemotherapy less effective, as their antioxidant properties can protect cancer cells as well as healthy cells.
“It is often assumed that all supplements are inherently safe, when in fact they can contribute to serious side effects,” Dr. Vahia warns. “For example, CoQ10 and resveratrol can impact bleeding risk in people on warfarin.”
Dr. Vahia adds that one other important, but often overlooked, concern is the cost of supplements, since the majority are not covered by insurance plans. “Particularly for older adults on fixed incomes, it is important to weigh whether the expected benefits justify the monthly cost,” Dr. Vahia says.
Lifestyle Habits That Enhance Anti-Aging Supplement Benefits
To complement the benefits of anti-aging supplements, adopt proven lifestyle habits that support better overall physical and mental health.
For example, the American Heart Association recommends 150 minutes a week of moderate-intensity aerobic exercise and adopting a heart-healthy diet, such as a Mediterranean-style eating plan that emphasizes consumption of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Protecting your skin includes the regular use of sunscreen and a gentle moisturizer. You should also have regular full-body skin cancer checks with a medical professional. And if you notice a new or odd-shaped mole or change in your skin, see a dermatologist as soon as possible.
For brain health, engage in cognitively stimulating activities, such as learning to speak a language or play a musical instrument, reading, doing puzzles, traveling, and interacting with other people regularly. Also, if you imbibe, limit alcohol consumption to one drink per day, and work with your healthcare provider to keep your blood pressure, cholesterol, and blood sugar levels in healthy ranges.
And don’t underestimate the long-term benefits of healthy sleep patterns. A 2024 study of more than 170,000 adults, published in QJM, a journal of the Association of Physicians, found that greater adherence to a “low-risk sleep pattern” was associated with longer life in men and women. According to the study, a low-risk sleep pattern is one that features seven to eight hours of sleep per night, falling asleep easily, staying asleep through most of the night, waking up rested, and using no sleep medications.
Common Myths About Anti-Aging Supplements
Plenty of misconceptions surround anti-aging supplements, often fueled both by manufacturers’ bold claims and by consumers who want to believe those promises on the label. Just because a product claims it can reverse aging doesn’t mean it can.
Dr. Vahia says it’s important to be realistic about what supplements can and can’t do. “It’s crucial to be wary of claims that sound too good to be true, such as promises of miraculous results or ‘quick fixes,’” he says. “The beneficial effect of supplements is usually apparent in weeks or even months rather than days.”
You also may be led to believe that if you take certain supplements, you don’t have to rely on a healthy diet as much. Understand that no combination of supplements will provide all the nutrition you need. Truth is, it’s always better to get nutrients from food sources, rather than dietary supplements. Conversely, if you think your diet is healthy enough, you may consider any supplement as a waste of money. But if your diet isn’t providing enough vitamin D or calcium, for example, your doctor may recommend supplements containing those crucial nutrients. Supplements can be helpful for many people.
Another common myth is that “natural” means safe. Plenty of natural anti-aging supplements pose serious health risks to some people. For example, kava supplements (made from the root of the Piper methysticum plant) are marketed for their stress-reduction properties. But kava is also associated with liver damage and can interact with many common medications, such as antidepressants and cholesterol-lowering statin drugs.
One other safety-related myth is that “more is better” when it comes to anti-aging supplements. In reality, “more” can often be harmful. Always follow the prescribed dose of any supplement or medication.
