There’s a ton of buzz about healthy aging these days — and a ton of products that claim to help you feel your best. But which ones are actually helpful? Here’s a list of medically-backed essentials from skin care to supplements.

The moment I hit my 50s, my interest in all so-called “anti-aging” topics kicked into overdrive. Suddenly I became consumed with eating more protein, stretching my tight hips, slathering on anti-aging serums, and improving my sleep.

Nutrition, fitness, sleep, skin care — these are key components of feeling your best at any age, but they become a priority in a different way as you realize the enormous impact they have on aging well.

The aging journey looks different for each of us, but certain practices and products are viewed by medical experts as the all-stars of aging well.

From sunscreen to supplements, these are some of the science-backed products with proven benefits that can help keep you looking and feeling your healthiest whether you’re 42, 58, 65, or beyond.

As a bonus (and because I don’t believe it should cost a small fortune to be at your best), most of the things on this list cost less than $30.

Despite what social media would have you believe, most people need only three basic skin care products: a cleanser, moisturizer, and sunscreen.

However, as you age, there are reasons to invest time in taking a few extra steps for your skin. Sun damage catches up with you as you get older, and it can lead to sun spots, wrinkles, or even skin cancer.

That’s where retinol comes in. Derived from vitamin A, retinol encourages collagen production and helps speed up the turnover of skin cells. It’s a powerhouse for reversing sun damage and staving off premature signs of aging.

Sunscreen, of course, is the other essential. Applying it daily to your face and exposed parts of your body is a must, rain or shine. “I wear sunscreen 365 days a year,” says New York dermatologist Fayne Frey. “I brush my teeth in the morning, and I put on my sunscreen.”

  • Use: Retinol can be used several times a week or more, depending on the strength and the skin’s tolerance. Sunscreen, as mentioned, should be applied daily.
  • Cost: Both retinol and sunscreen products are readily available at drugstore prices under $15 and up.
  • What I use: I tried a prescription cream (Retin-A) which was too harsh for my skin. I’ve tried just about every sunscreen under the sun, including the highly touted EltaMD sunscreen, which is amazing. But at around $40, it’s not always in my budget, so I rotate a number of drugstore brands as well. CeraVe, Neutrogena, and La Roche Posay are my go-tos for affordable retinol serums and sunscreens.

For both men and women, aging often brings on hair loss due to hereditary issues, hormonal shifts, or changes in hair follicles over the years. According to the National Institutes of Health (NIH), “Hair loss typically affects both men and women during the aging process, with an estimated percentage of balding after 65 years of age of 53% and 37%, respectively.”

Minoxidil is a readily available topical treatment that helps slow hair loss and, for many individuals, encourages new hair growth. It’s also available in oral form.

Minoxidil works to stimulate the hair follicles, which, with continued and consistent use, inspires new hair growth.

  • Use: Daily
  • Cost: Around $15 per month
  • What I use: I’ve been using the Happy Head topical and liked the results but found it made my hair a bit sticky, so trying an oral Minoxidil to see if that’s a better fit.

Omega-3 fatty acidsTrusted Source are often referred to as “healthy fats” due to their potential role in reducing inflammation and the risk of heart disease, as well as supporting brain health.

Omega-3 fatty acids include three important types of fat: ALA, DHA, and EPA. Getting enough of each type may help keep your retinas, brain, and other parts of your body in healthy function.

Omega-3 fatty acids have numerous science-backed benefits. They’re anti-inflammatory and may have a positive effect on many conditions thought to be related to chronic inflammation, particularly heart disease.

Omega-3 fatty acids have also been shown to improve vascular health — the health of the blood vessels.

Omega-3s play a key role in vision, as they’re necessary for eye development and overall eye health.

Omega-3s are also important for brain health, and in older adults specifically, may play a role in promoting brain functionTrusted Source and preventing cognitive decline and dementia.

It’s important to note that your body cannot create omega-3s on its own, however, you can get them from consuming foods such as fatty fish like salmon, sardines, anchovies, and from flaxseed, chia seed, or walnuts. In addition, there are supplements available in both softgel and liquid form.

Read about our picks for the best fish oil supplements.

  • Use: You can take an omega-3 supplement daily in pill or liquid form.
  • Cost: Omega-3 fatty acids are available at different price points but start at less than $10 per month.
  • What I use: Fish oil soft gels are usually huge, and I have trouble taking them. I tried a liquid orange-flavored cod liver oil instead. I thought it was going to be disgusting, but I found it was very pleasant and so much easier to take.

Vitamin D plays a key role in many aspects of healthTrusted Source. It regulates your body’s absorption of calcium and phosphorus and is crucial for maintaining the health of bones and teeth. In addition, it may help improve resistance to certain diseases.

Vitamin D is found naturally in a few food sources (including egg yolks, mushrooms, and certain fish) and is obtained mostly through exposure to sunlight. However, vitamin D supplements can ensure you get the amount of vitamin D you need, especially as you age.

The Recommended Dietary Allowances for vitamin D are as follows:

adults age 18 to 70: 15 mcg (600 IU)
adults over age 70: 20 mcg (800 IU)

Read more about our picks for best vitamin D supplements.

  • Use: Daily
  • Cost: Vitamin D supplements are affordable, with a 4-month supply costing less than $10.
  • What I use: I currently take a liquid D2 + K3 supplement. Read more about why it is beneficial to take vitamins D and K together.

Probiotics are thought to have a number of benefits when it comes to digestive health. They’ve become an increasingly popular buzzword in wellness as we understand more about the importance of the gut microbiome and its impact on overall health.

Probiotics are living microorganisms that essentially work to improve your intestinal barrier and crowd out harmful pathogens. They support a variety of gut microbiome functions that positively impact organ systems throughout your body.

Probiotics may also help manage high cholesterol, constipation, weight, and IBS.

Probiotics may help improve gut health and support mental health, skin health, and weight management.

You can get probiotics by consuming certain foods, or through supplements. Read more about our picks for best probiotic supplements.

  • Use: Daily or as needed basedon the individual
  • Cost: Probiotics can get pricey in supplement form. Healthline’s list of best probiotics offers options ranging from around $20 to $50-plus for a 30-day supply.
  • What I use: I’ve used Seed probiotics for over 6 months and really like them. I feel a difference and my bloating has reduced noticeably, so I plan to keep using them.

Vitamin B12 supplements may benefit your body and overall health in different ways, from helping your eyes and skin to benefiting your brain and bones.

With age, bones can become fragile, with an increased risk of osteoporosis, particularly in postmenopausal women. A 2021 researchTrusted Source noted a possible link between low vitamin B12 levels and poor bone health and osteoporosis or fracture risk.

The recommendedTrusted Source dietary allowance (RDA) for most adults is 2.4 micrograms (mcg). Maintaining adequate vitamin B12 levels may support bone health.

Other possible benefits of vitamin B12 include a decreased risk of macular degeneration and reduced progressionTrusted Source of memory loss.

  • Use: Daily
  • Cost: Vitamin B supplements are easy to find and affordable. Healthline’s list of best B12 vitamin supplements offers options starting at under $10 for a 5-month supply.
  • What I use: I used to take a B-complex but found it upset my stomach. Ever since my doctor emphatically said I needed to take B12, I’m dedicated to taking it daily.

Aging essentials for men over 50

Key supplements for men over 50 to consider include vitamin D and calcium for bone health, omega-3 fatty acids for heart health, and vitamin B12 for nerve function and energy.

Of all the health changes I’ve made since getting into my 50s and going through menopause, eating more protein is among the most impactful. While this may not be the case for everyone, increasing my intake to over 100 grams of protein a day allowed me to gain muscle mass, improve my energy, and feel more fueled throughout the day.

However, even while focusing on high protein meals, I found there was no way for me to get that much protein without augmenting my diet with protein powder. At around 20 grams of protein per scoop, protein powder is the secret addition to smoothies, yogurt bowls, and even homemade snacks.

Protein is the building block of your muscles. Increasing your protein intake is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia.

In addition, consuming protein may improve bone density thereby lowering the risk of osteoporosis and bone fractures.

A 2022 review of 1,570 participants ages 68 to 75 found that increased protein intake played a significant role in improving bone density. Animal protein, in particular, provided more benefits than plant proteins.

A 2022 review of 74 studies found that the daily protein requirements in grams for increasing lean muscle mass may vary depending on age groups:

  • Older than age 65 years: 1.2 to 1.59 g per kilogram of body weight (g/kg/bw)
  • Younger than age 65 years: 1.6 g/kg/bw

Lastly, some research (like this 2023 study) suggests that a higher protein intake may help lower blood pressure and reduce the risks associated with high blood pressure (hypertension), such as heart attacks and strokes.

  • Use: Protein powder can be an easy boost if you’re not able to reach your protein requirements with food alone, but it’s best to limit it to 1 to 2 shakes per day at the most and not use them to replace a well-balanced protein-rich diet.
  • Cost: Protein is available in numerous food forms so you have plenty of options when it comes to affordable options (like one of my favorites, beans!). The products on Healthline’s best-tasting protein powders start at less than $45 (for 29 servings) and go up from there, with prices varying based on ingredients, number of servings, and brand.
  • What I use: My current fave is Trader Joe’s vanilla powder. My daily breakfast is a cup of Chobani yogurt, a scoop of TJ protein powder, and several tablespoons of hemp and chia seeds for a total of 40 grams of protein.

Since hitting my 50s, I have a newfound appreciation for stretching. I work out a lot, but I also sit during my workday. Both of these things can lead my body to stiffness, soreness, or limited mobility.

My aging body is very clear when it needs to be stretched — it lets me know. If I ignore the signals and avoid stretching, my body forces me to pay attention.

The benefits of stretching are probably fairly obvious. It improves flexibility, posture, and balance, and reduces muscle tension and pain. Stretching has the potential to stimulate the release of pain-reducing endorphins and improve your circulationTrusted Source.

If you still need convincing on why you should stretch, check out this Healthline article. As it points out, some of the many things regular stretching can improve include:

  • Use: As desired
  • Cost: Under $15 though you can spend more
  • What I use: I have a set of bands with differing levels of resistance, but the one I go back to again and again is very low resistance, which allows my muscles to stretch instead of strain (or be in pain).

Whether you’re trying to get in 10,000 steps a day or experimenting with the 6-6-6 challenge, you’ve probably tuned in to the health benefits of walking — both physical and mental.

Walking can help to boost heart health, reduce stress and improve mood, boost energy, reduce risk of dementia, manage body weight, lower blood sugar, lower the risk of heart disease, strengthen muscles, ease joint pain, and even lengthen life span. What can’t it do?

Also good to know: Science says you don’t need 10,000 steps a day to reap the benefits. Just 4,000 steps a day can help you live longer.

  • Use: As desired, but daily walks are a good thing!
  • Cost: You can find supportive sneakers from around $60 and up, though it’s common for prices to be well over $100 for certain popular brands
  • What I use: Walking has become a daily decompression activity for me. I walk in the early evening before dinner and have come to rely on this routine to unwind and give my body a well-deserved break from sitting at a desk all day. After months of walking in low-support sneakers that were made more for fashion than fitness, I’m ready to invest in a pair of properly cushioned shoes. I have several friends who swear by their Hokas, so saving up to purchase a pair of these since the price is definitely an investment.

While aging will bring unique needs and challenges for every individual, taking care of every part of your body — heart, skin, brain, and bones — becomes extra important.

It can be empowering to have an understanding of the nutrients, vitamins, and other wellness aids that play a crucial role in maintaining optimal health for all of us.