Joanna Foley, RD, CLT
Joanna Foley, RD, CLT, is a registered dietitian and the owner of a private nutrition consulting business at joannafoleynutrition.com.
Aging is an inevitable process for all of us, but the key is to do so healthfully in order to maximize the quality of your life. There are many lifestyle habits and foods that support a long, healthy life. Selecting from the top 10 best anti-aging supplements can also be a helpful addition to supporting longevity.
Top 10 best anti-aging supplements
There are many nutrients and compounds that can protect from aging, but below are some of the best.
This is the main component of the spice turmeric, which provides both antioxidant and anti-inflammatory benefits. Studies have shown that it can play a role in increasing lifespan, reducing symptoms of aging, and delaying the progression of age-related diseases. Not all supplements containing curcumin are the same, though.
Research shows that a formula made up of liquid droplet nano-micelles containing gelucire and polysorbate 20 to have the highest bioavailability, with absorption rates greater than 400 times better compared to unformulated curcumin. In addition, supplements containing piperine, a compound of black pepper, are shown to increase the bioavailability of curcumin by 2000%, making it better able to be used by your body in order to reap the most benefits.
CoQ10 is one of the most powerful antioxidants, which help prevent the creation of harmful free radicals and alterations of proteins, fats, and DNA that can lead to disease. CoQ10 has been specifically studied and shown to help protect from heart disease, which is the leading cause of death amongst American adults. There are different forms of CoQ10, which are ubiquinone and ubiquinol.
Ubiquinone is the oxidized form and is commonly founds in over-the-counter supplements. Because it must be converted to ubiquinol in order to exert CoQ10’s benefits, some studies have shown that ubiquinol is better at enhancing coQ10’s functions and status in the body. Since coQ10 is fat-soluble, it is important to take it with food containing fat to increase absorption and utilization.
Resveratrol with nicotinamide
Nicotinamide riboside, also known as niagen, is another form of the B vitamin niacin. It aims to reverse signs of aging from inside your body by raising levels of a coenzyme called NAD+ that naturally declines with age. Resveratrol is a plant compound primarily found in grape skins and red wine.
Studies show it can help fight aging by preventing inflammation and oxidative stress, reducing the growth of cancer cells, and protecting against age-related diseases including heart disease, diabetes, and Alzheimers. While these two different compounds can be taken as individual supplements, they may work even better when combined.
Omega-3 fatty acids
The benefits of essential omega-3 fatty acids cannot be understated. They are best known for their powerful anti-inflammatory properties. Inflammation naturally increases with age, and many diet and lifestyle factors can also unknowingly increase inflammation in your body, potentially contributing to age-related diseases.
While people most commonly associate omega-3’s with fish oil, they can also be taken from other sources like krill oil. For vegans and vegetarians, algae also provides the necessary EPA + DHA types of omega-3’s. Supplements that contain another type of omega-3’s called ALA are less effective since the body can only convert small amounts of this type into EPA + DHA.
Epigallocatechin gallate (EGCG)
This is a type of phytochemical that is concentrated in green tea. It helps promote longevity and slow the aging process from a cellular level by restoring mitochondrial function and helping the body remove damaged cells.
You can get EGCG by drinking green tea, but taking it as a supplement can help provide a larger and more consistent dose for more health benefits.
This is perhaps one of the most important and versatile vitamins that plays a role in nearly every part of your body including bones, immune system, and brain. It is associated with a reduced risk of cognitive decline and some types of cancer and can help protect against many diseases including diabetes and heart disease. There are very few foods that provide vitamin D, and your ability to produce it from sunlight declines with age.
Studies show that most people don’t get enough, which can have major health implications. Vitamin D supplements can come in the form of vitamin D2 or D3, but research shows that vitamin D3 is the most effective and usable form to help raise blood levels and support your health. Since it is a fat-soluble vitamin, supplements should always be taken with a heavy meal or snack containing healthy fats.
These are natural substances found in your cartilage and connective tissues. They each have anti-inflammatory properties and are commonly used in combination with each other to treat arthritis, improve joint pain, and reduce swelling. Glucosamine also helps with the production of collagen, which is a natural component of your skin, connective tissues, and more.
Collagen declines with age, and not having enough can lead to wrinkles, weakened bones, stiff joints, and other signs of aging. Taking glucosamine chondroiton can therefore help protect from these and improve health.
This is a hormone that is naturally produced by your brain. It is best known for its role in promoting good sleep and circadian rhythms, but it plays a role in aging, too. Melatonin acts as an antioxidant and supports the immune system.
Levels of melatonin decline with age, which may contribute to the presence or increased severity of some age-related diseases. Taking melatonin supplements may help prevent this, while also supporting good sleep–another vital component to good health.
Senolytics are compounds that help support the proper life cycle of cells. Healthy cells are key to a healthy body, and research shows that senolytics may support healthy aging by protecting from and treating age-related diseases.
Some types of senolytics are found in food while others are drugs or supplements. Examples of senolytics include quercetin, fisetin, dasatinib, and black tea theaflavins. You can read more about senolytics in this post.
This is an often overlooked vitamin, but studies show it has a protective role against aging and age-related diseases. Among its many roles include being essential for normal blood clotting and helping reduce inflammation.
Together with vitamin D, it also plays an important role in bone health and can protect from things like osteoarthritis and osteoporosis. As another fat-soluble vitamin, supplements should be taken with food and can be taken as part of a complex multivitamin.
Other notes about the top 10 best anti-aging supplements
While all of these top 10 best anti-aging supplements support healthy aging and can protect against age-related diseases, you do not need to take all of them to reap benefits. Working with a health practitioner can help you decide which ones may be most beneficial for you.
In addition, keep in mind that it is important to not exceed the recommended dose of any supplement and to consult with your healthcare provider before starting or stopping any new supplement to make sure it is safe to do so.