Your Guide to Science-Backed Solutions for Healthy Aging
- Healthy aging supplements like nicotinamide riboside, collagen protein and PQQ can help support brain health, cellular energy and overall vitality.
- Cellular energy production naturally declines with age, but supplements like D-ribose and acetyl-L-carnitine can help support ATP levels, heart health and endurance.
- Combining longevity supporting supplements with healthy habits – such as quality sleep, a nutrient-rich diet and stress management–creates a strong foundation for promoting energy and overall healthy aging.
Aging well is possible with the right tools and habits. Surprisingly though, in recent years, life expectancy for US adults dropped to levels last seen in 1944. As of 2020, the average American can expect to live to age 77, according to the Centers for Disease Control and Prevention (CDC).[1] While genetics and fate play a role, many aspects of healthy aging are within your control.
Adding healthy aging supplements to your routine can support your brain and body, helping them function at their best for years to come. Keep reading to learn how longevity supporting supplements and vitamins can promote healthy aging.
13 best healthy aging supplements
The right healthy aging supplements can support your body at the cellular level, helping you with energy, brain function and overall health as you age. These supplements target different areas, from protecting cells to supporting skin, muscle and cognitive function. Here are 13 science-backed options to help promote longevity and healthy aging you should consider adding to your wellness stack:
- Fisetin
- Collagen protein
- Nicotinamide riboside
- Pyrroloquinoline quinone
- Acetyl-L-carnitine
- Whey protein
- Polyphenols
- Oxaloacetate
- D-Ribose
- Zinc and copper
- Vitamins A, D, and K
- Curcumin
- Apigenin
Read on to discover how these healthy aging supplements can support your brain, body and cells as you age.
1. Fisetin
Fisetin is a plant compound that acts as a powerful antioxidant.[2] It helps support cellular health by fighting free radicals, which are unstable molecules caused by oxidative stress from factors like diet, environment and sleep habits. Over time, free radicals can affect cells, leading to damage and speeding up aging.[3]
Adding more antioxidants like fisetin to your routine can help your body controlling free radical levels.[4] Fisetin naturally occurs in foods like apples, persimmons, onions and strawberries.[5] Taking a supplement can help you get the proper dose your body needs for optimal health.
2. Collagen protein
Collagen is the most abundant protein in your body. It provides structure to your skin, bones, muscles and connective tissue. Collagen can support skin elasticity and help with fine lines and wrinkles as you age.[6]
Your body naturally produces less collagen over time,[7] and the peptides found in collagen aren’t present in many common protein sources. The good news is you can get collagen by consuming bone broth, salmon skin, chicken skin, collagen protein bars or cartilaginous meats like tendon and oxtail. Collagen peptide powders are also an easy way to support your body’s collagen levels.
3. Nicotinamide riboside
Nicotinamide riboside is a form of vitamin B3 that helps protect brain function and support cellular health by promoting NAD+ (nicotinamide adenine dinucleotide) levels.[8] NAD+ plays a key role in energy production, DNA repair and regulating sleep cycles. As NAD+ naturally declines with age, it can affect how well cells perform and recover.[9]
By supporting NAD+ levels, nicotinamide riboside helps cells defend against oxidative stress and toxins that contribute to aging.[10] NAD+ transforms into NADH by collecting electrons and hydrogen, driving the process that converts food into energy. Keeping NAD+ levels high with nicotinamide riboside may help cellular function and longevity,[11][12] making it a valuable addition to healthy aging supplements.
4. Pyrroloquinoline Quinone (PQQ)
Pyrroloquinoline quinone (PQQ) is a powerful micronutrient and antioxidant that plays a key role in promoting cellular health and protecting the brain and heart.[13] As an antioxidant, PQQ helps with free radicals that can damage cells over time, which contributes to aging and cognitive decline.
PQQ is known for promoting the growth of new mitochondria, the energy-producing structures in cells.[14] Since mitochondrial function naturally declines with age,[15] maintaining their production helps cells stay energized and resilient. PQQ may help support cognitive function and overall health.[16]
By protecting cells, promoting energy production and helping with oxidative stress, PQQ works to keep the brain sharp and the heart healthy. Including PQQ in your longevity supplement routine can help promote memory,[17] making it a powerful ally in the fight against aging.
5. Acetyl-L-carnitine
Acetyl-L-carnitine (ALCAR) is an amino acid and antioxidant that helps turn fat into energy, supporting brain health[18] and physical performance.[19] As one of the top longevity promoting supplements, ALCAR protects cells from oxidative stress,[20] which can easy some signs of aging and promote mental clarity.
This beneficial supplement may support memory, focus and energy, especially in older adults.[21] Its ability to support mitochondrial function makes it essential for maintaining cellular energy and overall vitality.
ALCAR’s benefits extend beyond the brain, helping with muscle recovery[22] and possibly with nerve health.[23] By promoting energy and protecting cells, ALCAR stands out as a powerful vitality promoting supplement for both mental and physical longevity.
6. Whey protein
Whey protein provides essential amino acids that help your liver produce glutathione the body’s most powerful antioxidant. Glutathione plays a key role in protecting mitochondria, supporting overall health and cognitive health,[24] making whey protein an effective supplement for the aging population.
Whey protein is easy to find and simple to add to your daily longevity supporting routine. Like collagen, it helps support overall health and cellular function.[25] For the best results, choose cold-processed, undenatured, grass-fed whey protein. Avoid heating it, as high temperatures can reduce its effectiveness.
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7. Polyphenols
Polyphenols are antioxidants found in foods like red cabbage, cacao, blueberries and coffee.[26] They help protect the brain from stress and free radical damage, support memory and learning and may help brain aging.[27] Polyphenols fall into two categories – flavonoids and phenolic acids – both known for their ability to support overall brain health.[28]
Eating a wide variety of plants daily is the best way to get polyphenols, but that can be hard to maintain. While adding colorful vegetables to your diet is important, a broad-spectrum polyphenol supplement can offer targeted support for healthy aging. This makes it easier to get the benefits of polyphenols without relying solely on food.
8. Oxaloacetate
Oxaloacetate (OAA) is a compound that helps protect the brain from stress and toxins by controlling glutamate, a neurotransmitter released in response to environmental triggers like pesticides. High glutamate levels can cause brain fog and make it harder to focus.[29]
Animal studies show that OAA helps to protect against glutamate-related brain damage and supports mitochondrial energy production.[30] Research also suggests that OAA may mimic the effects of calorie restriction,[31] promoting the production of mitochondria and supporting overall brain health.[32] This makes OAA a valuable addition to any routine for cognitive function and longevity.
9. D-Ribose
D-ribose is a natural sugar that fuels your cells by promoting the production of adenosine triphosphate (ATP), the molecule responsible for carrying energy throughout the body. Unlike regular sugars, D-ribose is metabolized directly into energy, bypassing the pathways that lead to fat storage or blood sugar spikes.[33] This makes it an essential part of cellular energy production, especially for the heart, muscles and brain.
D-ribose supports heart health by supporting ATP levels in heart cells, which can support cardiac health and promote endurance.[34] This is key for vitality supporting supplements since cellular energy naturally declines with age, leading to fatigue and reduced overall performance. By promoting energy at the cellular level, D-ribose helps support overall vitality, making it a valuable tool for longevity promoting supplements aimed at maintaining energy, muscle function[35] and cardiovascular health as you age.
10. Zinc and copper
Zinc and copper are essential minerals that work together to support immune function, energy production and mood.[36] When combined, they form copper-zinc superoxide dismutase (CuZnSOD), a strong antioxidant that helps protect cells from oxidative stress and aging.
A proper balance of zinc and copper is crucial for cellular health and supporting collagen production,[37] which helps maintain healthy skin and joints. Zinc also plays a role in DNA repair and protein synthesis,[38] while copper aids in iron absorption and red blood cell formation.[39] Together, they support key processes that help with aging and promote overall wellness.
Many people get enough zinc but often lack copper in their diet.40 Adding both minerals to your supplement routine helps your body maintain the right balance, promoting long-term cellular health and overall vitality.
11. Vitamins A-D-K
Vitamins A, D and K play essential roles in supporting your immune system, heart health and bone health.[40] These fat-soluble vitamins work together to promote cellular function and protect against age-related decline.
- Vitamin D, known as the sunshine vitamin, influences over 1,000 genes in the body. Vitamin D benefits include calcium absorption, strong bone formation and immune support.[41] Low vitamin D levels are linked to weaker bones and a higher risk of infections, which makes it crucial for long-term health and vitality.
- Vitamin K works alongside vitamin D by directing calcium to your bones and teeth, preventing it from accumulating in the arteries.[42] This not only supports bone health but also supports heart health by reducing the risk of calcification in blood vessels.
- Vitamin A plays a role in immune support, vision and skin health.[43] It works closely with vitamin D to support the growth and repair of tissues. By supporting cellular function and oxidative stress, vitamin A helps protect the body from inflammation and environmental damage.[44]
Together, these vitamins form a powerful combination that supports strong bones, heart function and overall immunity, making them essential for healthy aging.
12. Curcumin
Curcumin is the active compound in turmeric that gives it its bright yellow color. It helps support overall health and joint comfort which becomes more important as you age since daily activities like exercise can lead to joint issues.[45]
Curcumin from turmeric root is not easily absorbed by the body, so taking it as a supplement can provide a more bioavailable and effective dose. Adding curcumin to your supplement routine can help support long-term mobility and overall wellness.
13. Apigenin
Apigenin is a natural compound found in celery and other plants, known for its role in supporting digestive health and cell health. It interacts with gut microbiota, helping to support a healthy digestive system and nutrient absorption.[46]
In addition to digestive benefits, apigenin helps protect brain cells and support overall brain structure and function.[47] By reducing oxidative stress and promoting cellular health, apigenin serves as a valuable supplement that can support cognitive function and long-term wellness.
What about other healthy aging habits?
Supplements work best when they complement the healthy habits you already follow. Prioritize getting quality sleep, eating a nutrient-dense, low-toxin diet and managing stress. While these actions may take more effort than taking a daily supplement, they form the foundation for long-term health and vitality
Think of supplements as tools to support your brain, body and mitochondria – not as a replacement for essential habits. By combining smart lifestyle choices with targeted longevity supporting supplements, you give your body the best chance to stay strong, energized and healthy as you age.
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This article was originally published on December 7, 2020 and has been updated with new content.