Do Anti-Aging Supplements Really Work?

Anti-aging supplements promise everything from smoother skin to sharper memory, stronger bones, and a longer life. But with so many bold claims and flashy labels, how do you separate the hype from the helpful? While no pill can stop time, some supplements can support healthy aging—especially when your body’s natural nutrient levels start to dip. Touch base with your health care provider first, though, because supplments can interfere with other medications, says dietician Jessica Alvarez, assistant professor at Emory School of Medicine. Nothing is going to work as well as eating a well-balanced diet, heavy on quality fruits and vegetables with adequate lean protein, she adds. But even people who eat well may find they could use some help as they age. Here are six supplements that might actually be worth taking:

Calcium is essential for maintaining strong bones and teeth. It also supports muscle function, nerve signaling, and heart health. As people age, especially postmenopausal women, bone density naturally declines. Adults over 50 should aim for 1,200 mg per day, ideally split between food and supplements. More than 2,000 mg per day may cause kidney stones.

Vitamin B-12 helps with red blood cell formation, brain function, and DNA synthesis. Older adults often absorb B-12 less efficiently. Adults only need a little—2.4 mcg daily.

Fish Oil or omega-3 fatty acids (EPA and DHA) support heart health and brain function and can reduce inflammation. People with diets low in fatty fish (like salmon or sardines), or those with heart disease risk factors, should consider taking it. The recommended daily dosage is 250-500mg of combined EPA and DHA.

Vitamin D supports calcium absorption, bone health, and immune function, and may play a role in mood regulation. Older adults produce less vitamin D from sunlight, and those who live in northern climates, wear sunscreen regularly, or have darker skin may be deficient. Recommended dose is 600–800 IU daily for most adults. Do not exceed 4,000 IU a day.

Protein is vital for muscle repair, immune function, and maintaining strength. Aging leads to a gradual loss of muscle mass, and nearly all older adults can benefit from taking a protein supplement, especially if sedentary or recovering from illness or surgery. Older adults should aim for 1.0–1.2 grams of protein per kilogram of body weight per day. That’s about 68–82 grams daily for a 150-pound person.

Magnesium plays a role in regulating blood pressure and blood sugar as well as ensuring healthy muscle and nerve function. Many older adults don’t get enough magnesium through their diet. Certain medications (like diuretics or proton-pump inhibitors) can lower magnesium levels. The recommended dose is 320 mg per day for women, 420 mg for men.

 

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