Although aging is an inevitable part of life, many of us want to retain our youthfulness for as long as possible. Healthy habits are the best way to support healthy aging. Here are our picks for the best supplements that may help slow the effects of aging.

You can’t stop yourself from aging, but you can make dietary and lifestyle changes to slow certain aging processes and reduce your risk of age-related disease. That’s why you’ll see this article use terms like “support healthy aging” rather than “anti-aging.”

The main causes of aging include accumulated cellular damage caused by reactive molecules called free radicals and the shortening of telomeres, which are the structures located at the ends of chromosomes that play an important role in cellular division.

Following a nutrient-dense diet, exercising regularly, and avoiding smoking and excessive alcohol intake are the best ways to support healthy aging and slow the effects of aging on your body.

What’s more, scientists have identified numerous substances that may slow certain aging processes and help decrease the risk of age-related disease.

Curcumin — the main active compound in turmeric — has been shown to possess powerful cellular protective properties, which are attributed to its potent antioxidant effects.

A process called cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression.

Research demonstrates that curcumin activates certain proteins that help delay cellular senescence and promote longevity. Curcumin may combat cellular damage and significantly increase life span. This compound has been shownTrusted Source to postpone age-related disease and alleviate age-related symptoms as well.

This may be why turmeric intake is associated with a reduced risk of age-related cognitive decline in humans.

Summary

Curcumin is the main active compound in turmeric. It may slow aging by activating certain proteins and protecting against cellular damage.

Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, including a reduced risk of certain cancers and heart disease.

Plus, this compound may promote longevity and protect against age-related disease.

EGCG may work by restoring mitochondrial function in cells and acting on pathways involved in aging. It also induces autophagy, the process by which your body removes damaged cellular material.

Plus, there may be an association between green tea intake and protection against aging skin, as well as reduced hyperpigmentation caused by ultraviolet (UV) light.

Additionally, one review suggests that daily green tea intake may suppress brain aging by activating nerve cells and reducing stress.

Summary

EGCG is a polyphenol compound concentrated in green tea that may improve mitochondrial function to support healthy aging. Plus, green tea intake is linked to a reduced risk of disease and death.

As you age, the production of collagen — a protein that helps maintain skin structure — slows, leading to accelerated signs of aging like wrinkles.

Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin.

For example, a 12-week study of 72 women demonstrated that taking a supplement that contained 2.5 grams of collagen — along with several other ingredients, including biotin — per day significantly improved skin hydration, roughness, and elasticity.

Though these results are promising, many of these studies are funded by companies that manufacture collagen products, which may influence study results.

Summary

Collagen is a popular dietary supplement that may help prevent skin aging by boosting collagen levels in your skin.

Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays an essential role in energy production and protects against cellular damage.

Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.

For instance, supplementing with CoQ10 and selenium may improve overall quality of life, reduce hospital visits, and slow physical and mental deterioration.

Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries.

Summary

CoQ10 is an antioxidant that your body naturally produces. Supplementing with it may slow age-related physical decline and improve quality of life in older adults.

Vitamin C functions as a powerful antioxidant in your body, helping to protect cells from oxidative damage. It also plays important rolesTrusted Source in immune function, inflammation regulation, and many other processes that are essential to healthy aging.

This is why you should maintain an optimal intake of this vitamin to support health and protect against age-related conditions.

For example, in a study involving 80 adults with an average age of 60, those with higher blood levels of vitamin C performed better on tasks involving attention, focus, memory, decision-making, recall, and recognition.

Vitamin C is also essential for skin health. Supplementing may improve skin hydration, stimulate collagen production, and safeguard against wrinkle development and premature aging due to sun exposure.

What’s more, some evidenceTrusted Source suggests that supplementing with vitamin C improves immune function in older adults.

As older adults have a higher risk of suboptimal or deficient vitamin C levels than middle-aged or younger adults, they may want to consider taking supplements — especially if their diet is low in vitamin C-rich foods like fruits and vegetables.

Summary

Vitamin C levels are commonly low in older adults. Having too little may harm health and contribute to premature aging.

Vitamin E plays important roles in immune function and the regulation of inflammation.

Research has shown that vitamin E can help decrease free radicals and oxidative stress.

It may also be beneficial for age-related conditions, such as type 2 diabetes and colitis, plus it can reduce cognitive decline in older adults.

However, most studies on vitamin E are on animals. More research is needed on humans to determine just how effective it is for healthy aging.

Summary

Vitamin E may help reduce cognitive decline and support conditions associated with aging, such as type 2 diabetes and colitis. However, most research is on animals.

L-theanine is an amino acid concentrated in certain teas, including green tea.

Some research indicates that supplementing with L-theanine may help improve brain function. Additionally, an animal study found that L-theanine may have protective properties against Alzheimer’s disease and promote healthy aging.

L-theanine is an antioxidant and, according to animal studies, may have liver protecting propertiesTrusted Source due to being anti-inflammatory. It may help reduce liver aging.

Summary

L-theanine may improve brain function, protect against Alzheimer’s disease, and reduce liver aging. However, most studies are on animals, and more research is needed.

Shopping guide

Before adding a new supplement to your routine, talk with a doctor — especially if you have an underlying health condition or are taking medication.

As supplements are regulated differently than medications in the United States and many other countries, always look for third-party certification on the label to ensure you’re getting a high quality product.

Check out these two articles to help make supplement shopping a breeze:

To help you decide which products are worth considering, Healthline researched the best healthy aging supplements using the following criteria:

  • Vetting: All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. These products meet the allowable health claims and labeling requirements of the Food and Drug Administration (FDA), and they’re manufactured in facilities that adhere to current good manufacturing practices (CGMPs).
  • Ingredients: We aimed to include several options that are free from potentially unwanted ingredients like artificial flavors or sweeteners, certain allergens, and additives and preservatives.
  • Price: We included supplements to fit a wide range of budgets.
  • User reviews: All the vitamins on this list have mostly favorable customer reviews.
  • Trustworthiness: We also chose products only from medically credible companies that follow industry best standards. Many also provide objective measures of trust, like third-party certifications.

The following supplements may also support healthy aging.

  • Rhodiola: This medicinal plant has potent anti-inflammatory properties, with animal studiesTrusted Source suggesting it may help promote longevity.
  • Astragalus: This is a stress-reducing herb used in traditional Chinese medicine. It may help combat aging by reducing oxidative stress, promoting immune function, and preventing cellular damage.
  • Fisetin: This is a flavonoid compound that’s considered a senotherapeutic, meaning it may kill senescent cells. Rodent studies suggest it may extend life span and protect against brain aging.
  • Resveratrol: This is a polyphenol antioxidant found in grapes, berries, peanuts, and red wine that may promote longevity by activating certain enzymes called sirtuins. Animal studies indicate that resveratrol may have anti-aging properties, but human research is needed.
  • Sulforaphane: This is a sulfur compound concentrated in cruciferous vegetables like broccoli that’s known to have powerful anti-inflammatory properties. Sulforaphane increases the life span of roundworms and prevents age-associated heart problems in mice.
  • Nicotinamide riboside and mononucleotide: These are precursors to the compound nicotinamide adenine dinucleotide (NAD+), which declines with age. Nicotinamide mononucleotide (NMN)supplements can increaseTrusted Source telemore length, which plays a central role in the aging process.
  • Crocin: This is a yellow carotenoid pigment found in saffron, a popular, pricey spice that’s commonly used in Indian and Spanish cuisine. Human and animal studies have shown that crocin offers many health benefits, including anticancer, anti-inflammatory, anti-anxiety, antidepressant, and antidiabetes effects. It may also protect against age-related cognitive decline.
Summary

Research notes that these supplements may support various aspects of health as you age. However, more human studies are needed.

Studies show that several supplements may help support healthy aging, such as CoQ10, vitamins C and E, and curcumin.

However, supplements are not a replacement for healthy habits. Making sure you eat a healthy diet and continue exercising will help reduce the risk of some age-related conditions.

Most studies on supplements have been done on animals. More research is needed to determine how effective they are at encouraging healthy aging in humans.

However, research is promising. All of the supplements in this article have age-protecting properties, such as being antioxidative or reducing inflammatory markers associated with aging.

No, supplements cannot slow down aging. However, they can help support your body as it ages and may help reduce the risk of developing age-related conditions alongside a healthy diet and exercise.

In addition to following a healthy diet and lifestyle, taking certain supplements may help slow the aging process and promote a long, healthy life.

Nevertheless, the best way to promote longevity and overall health is to take care of your body by eating nutritious foods, exercising regularly, and reducing stress.