Although aging is an inevitable part of life, most of us want to hold onto our youthfulness for as long as possible.
You can’t stop yourself from aging, but you can make dietary and lifestyle changes to slow certain aging processes and reduce your risk of age-related disease. That’s why you’ll see this article use terms like “support healthy aging” rather than “anti-aging.”
The main causes of aging include accumulated cellular damage caused by reactive molecules called free radicals and the shortening of telomeres, which are the structures located at the ends of chromosomes that play an important role in cellular division (1Trusted Source).
Following a nutrient-dense diet, exercising regularly, and avoiding smoking and excessive alcohol intake are the best ways to support healthy aging and slow the effects of aging on your body.
What’s more, scientists have identified numerous substances that may slow certain aging processes and help prevent age-related disease.
Here are 14 supplements that may help slow the effects of aging.
1. Curcumin
Curcumin — the main active compound in turmeric — has been shown to possess powerful cellular protective properties, which are attributed to its potent antioxidant effects.
A process called cellular senescence occurs when cells stop dividing. As you age, senescent cells accumulate, which is believed to accelerate aging and disease progression (2Trusted Source, 3Trusted Source).
Research demonstrates that curcumin activates certain proteins that help delay cellular senescence and promote longevity (4Trusted Source, 5Trusted Source).
Plus, animal studies demonstrate that curcumin combats cellular damage and significantly increases life span. This compound has been shown to postpone age-related disease and alleviate age-related symptoms as well (5Trusted Source, 6Trusted Source, 7Trusted Source).
This may be why turmeric intake is associated with a reduced risk of age-related cognitive decline in humans (8Trusted Source).
You can increase your curcumin intake by using fresh or dried turmeric in the kitchen or taking turmeric or curcumin supplements.
2. EGCG
Epigallocatechin gallate (EGCG) is a well-known polyphenol compound concentrated in green tea. It offers impressive health benefits, including a reduced risk of certain cancers and heart disease (9Trusted Source, 10Trusted Source, 11Trusted Source).
Plus, this compound may promote longevity and protect against age-related disease.
EGCG may work by restoring mitochondrial function in cells and acting on pathways involved in aging. It also induces autophagy, the process by which your body removes damaged cellular material (12Trusted Source).
Plus, there may be an association between green tea intake and protection against aging skin, as well as reduced hyperpigmentation caused by ultraviolet (UV) light (13Trusted Source, 14Trusted Source, 15Trusted Source).
Additionally, one review suggests that daily green tea intake may suppress brain aging by activating nerve cells and reducing stress (15Trusted Source).
You can get EGCG in your diet by drinking green tea or taking concentrated green tea extract supplements.
3. Collagen
As you age, the production of collagen — a protein that helps maintain skin structure — slows, leading to accelerated signs of aging like wrinkles.
Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin (16Trusted Source).
For example, a 12-week study in 72 women demonstrated that taking a supplement that contained 2.5 grams of collagen — along with several other ingredients, including biotin — per day significantly improved skin hydration, roughness, and elasticity (17Trusted Source).
Other human studies show that collagen supplements may improve skin elasticity, reduce wrinkles, increase skin hydration, and improve nail growth (16Trusted Source).
Though these results are promising, many of these studies are funded by companies that manufacture collagen products, which may influence study results.
Many types of collagen supplements are available, including powders and capsules.
4. CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body produces. It plays an essential role in energy production and protects against cellular damage (18Trusted Source).
Research suggests that levels of CoQ10 decline as you age. Supplementing with it has been shown to improve certain aspects of health in older individuals.
For instance, a 4-year study in 443 older adults demonstrated that supplementing with CoQ10 and selenium improved overall quality of life, reduced hospital visits, and slowed physical and mental deterioration (19Trusted Source).
CoQ10 supplements may work by reducing oxidative stress, a condition characterized by an accumulation of free radicals that accelerates the aging process and the onset of age-related disease (20Trusted Source).
Additionally, CoQ10 supplements may benefit heart health by reducing stiffness in your arteries, lowering blood pressure, and preventing the buildup of oxidized cholesterol in your arteries (21Trusted Source).
5. Nicotinamide riboside and nicotinamide mononucleotide
Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are precursors to the compound nicotinamide adenine dinucleotide (NAD+).
NAD+ is found in every cell in your body and is involved in many critical processes, including energy metabolism, DNA repair, and gene expression (22, 23Trusted Source).
Its levels decline with age. This decline may be associated with accelerated physical decline and the onset of age-related diseases like Alzheimer’s (23Trusted Source).
Additionally, research suggests that the NAD+ precursors NMN and NR help restore NAD+ levels and age-associated cellular changes (24Trusted Source).
A 21-day study in 12 men with a median age of 75 showed that supplementing with 1 gram of NR daily increased NAD+ levels in skeletal muscle and reduced levels of inflammatory proteins. However, these results may be hampered by a conflict of interest (25Trusted Source).
Nonetheless, a 30-day study in both mice and a small number of people ages 45–60 found that NMN supplements significantly lengthened telomere length in each group. The shortening of telomeres plays a central role in the aging process (26Trusted Source).
6. Crocin
Crocin is a yellow carotenoid pigment found in saffron, a popular, pricey spice that’s commonly used in Indian and Spanish cuisine.
Human and animal studies have shown that crocin offers many health benefits, including anticancer, anti-inflammatory, anti-anxiety, antidepressant, and antidiabetes effects. It may also protect against age-related cognitive decline (28Trusted Source, 29Trusted Source).
Test-tube and rodent studies demonstrate that crocin helps prevent age-related nerve damage by inhibiting the production of advanced glycation end products (AGEs) and reactive oxygen species (ROS), which are compounds that contribute to the aging process (30Trusted Source, 31Trusted Source).
Crocin has also been shown to help prevent aging in human skin cells by reducing inflammation and protecting against cellular damage induced by UV light (32Trusted Source, 33Trusted Source).
Since saffron is the world’s most expensive spice, it may be more cost-effective to take a concentrated saffron supplement.
7. Vitamin C
Vitamin C functions as a powerful antioxidant in your body, helping to protect cells from oxidative damage. It also plays important roles in immune function, inflammation regulation, and many other processes that are essential to healthy aging (34Trusted Source).
This is why you should maintain an optimal intake of this vitamin to support health and protect against age-related conditions.
For example, in a study in 80 adults with an average age of 60, those with higher blood levels of vitamin C performed better on tasks involving attention, focus, memory, decision-making, recall, and recognition (35Trusted Source).
Vitamin C is also essential for skin health. Supplementing may improve skin hydration, stimulate collagen production, and safeguard against wrinkle development and premature aging due to sun exposure (36Trusted Source).
What’s more, some evidence suggests that supplementing with vitamin C improves immune function in older adults (37Trusted Source).
As older adults have a higher risk of suboptimal or deficient vitamin C levels than middle-aged or younger adults, they may want to consider taking supplements — especially if their diet is low in vitamin C-rich foods like fruits and vegetables (35Trusted Source, 38Trusted Source).
8–14. Other anti-aging supplements
The following supplements may also support healthy aging. But keep in mind that more human research is needed on each of them.
8. Vitamin E
Vitamin E plays important roles in immune function and the regulation of inflammation.
Some evidence suggests that older adults need more of this vitamin than younger adults to maintain health during the aging process (39Trusted Source).
9. Theanine
L-theanine is an amino acid concentrated in certain teas, including green tea.
Some research indicates that supplementing with L-theanine may help improve brain function in middle-aged adults and protect against age-related liver dysfunction, oxidative stress, and inflammation (40Trusted Source, 41Trusted Source, 42Trusted Source).
10. Rhodiola
This medicinal plant has potent anti-inflammatory properties.
Several animal studies suggest that rhodiola may help promote longevity. However, more human research is needed (43Trusted Source, 44Trusted Source).
11. Astragalus
Astragalus is a stress-reducing herb used in traditional Chinese medicine.
It may help combat aging by reducing oxidative stress, promoting immune function, preventing cellular damage, and activating telomerase, an enzyme that maintains telomere length (45Trusted Source, 46Trusted Source).
12. Fisetin
Fisetin is a flavonoid compound that’s considered a senotherapeutic, meaning it may kill senescent cells.
Rodent studies suggest that it may reduce the number of senescent cells in tissues, extend life span, and protect against brain aging (47Trusted Source, 48Trusted Source).
13. Resveratrol
Resveratrol is a polyphenol antioxidant found in grapes, berries, peanuts, and red wine that may promote longevity by activating certain enzymes called sirtuins.
Animal studies indicate that this compound may increase life span, but human research is needed (49Trusted Source).
14. Sulforaphane
Sulforaphane is a sulfur compound concentrated in cruciferous vegetables like broccoli that’s known to have powerful anti-inflammatory properties.
Recent studies have found that sulforaphane increases the life span of roundworms and prevented age-associated heart problems in mice (50Trusted Source, 51Trusted Source).
The bottom line
In addition to following a healthy diet and lifestyle, taking certain supplements may help slow the aging process and promote a long, healthy life.
Curcumin, collagen, CoQ10, crocin, and vitamin C are just a few of the substances that have been shown to offer age-supportive effects.
Nevertheless, the best way to promote longevity and overall health is to take care of your body by eating nutritious foods, exercising regularly, and reducing stress.