5 Supplements That Actually Help With Aging
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Aging well isn’t just about adding years to your life; it’s about adding life to your years. That means keeping your healthspan — the period of life when you feel strong, sharp, and active — as long as possible, notes Dr. Mark Kovacs. “Energy, cognition, muscle retention, and recovery all tend to decline with age,” he says. “But certain supplements are showing promising results in helping the body function more youthfully.” Before taking any new supplement, it’s recommended to talk to your doctor, who knows your specific health history and concerns. But if you want to come ready with a few ideas to discuss, we’ve rounded up five research-backed supplements to boost vitality from the inside out.
Nicotinamide Riboside
Top Pick: Tru Niagen NR
Our levels of NAD+ (nicotinamide adenine dinucleotide) — a coenzyme crucial for mitochondrial health and cellular repair — naturally decline with age. This decline is associated with various age-related diseases and the aging process itself. Nicotinamide Riboside boosts NAD+ levels, says Kovacs. In fact, one study found that NR supplementation increased NAD+ levels in circulating peripheral blood mononuclear cells (PBMCs) by about 60% compared to a placebo.
Creatine
Top Pick: Beyond Raw Chemistry Labs Creatine HCl
Not just for athletes, creatine benefits both muscle and brain health, says Kristin Kirkpatrick, M.S., R.D.N., at the Cleveland Clinic. Studies also suggest that creatine may play a role in fostering better cognitive function, a key factor in aging. “I suggest creatine HCl for my patients,” Kirkpatrick says. “It’s more concentrated than creatine monohydrate, more soluble, and has less impact in terms of side effects such as bloating and water retention, so there is literally more bang for your buck in choosing the HCl version.”
Vitamin D3 + K2
Top Pick: Thorne Vitamin D + K2
Studies show an association between vitamin D deficiency and early death, says Kirkpatrick. Vitamin D also plays a role in immune health, which is directly tied to aging. “Since it’s poorly absorbed by food, taking D in a supplement is often recommended,” she says. “I advise my patients to know their levels, then choose an appropriate dose with their health care provider to ensure the right dose with the optimal circulating levels in the body.” Vitamin D is also essential for bone and muscle function, says Kovacs, while vitamin K2 directs calcium to bones rather than allowing it to accumulate in arteries and soft tissues. This combo is key for maintaining structure and resilience with age.
Coenzyme Q10 Ubiquinol
Top Picks: Qunol Ubiquinol or Life Extension Super Ubiquinol
CoQ10 supports declining mitochondrial function, especially in those taking statins or over 50, says Kovacs. Ubiquinol (the absorbable form) boosts energy metabolism and cardiovascular support.
Omega‑3 Fatty Acids With EPA and DHA
Top Pick: Nordic Naturals Ultimate Omega
One study found that higher levels of omega-3 in the blood could increase life expectancy by almost five years, says Kirkpatrick. Other studies have shown associations between omega-3s and reducing the risk of fatal heart disease factors. “Many of my patients do not consume enough omega-3s through food (like walnuts, fatty fish, etc.), so a supplement route is often recommended,” she says. She advises knowing your levels beforehand and then working with your healthcare provider to ensure a high-quality supplement is used.
Featured Image Credit: JSB Co./ Unsplash+
