15 Antiaging Supplements and Vitamins to Help You Live Longer

Aging can create visible and internal changes, some of which may take years to appear. Antiaging supplements cannot reverse or stop aging. However, their antioxidant effects may help delay age-related conditions by reducing cell damage (oxidative stress) and inflammation.

1. Resveratrol

Resveratrol is a natural antioxidant in foods like grapes, blueberries, and red wine. It is linked to reduced inflammation and possible antiaging effects. Animal studies show promising results for:

• Brain health (overall well-being of the brain, including memory and learning)
• Endurance (maintaining physical effort over some time)
• Increased metabolism (a process that changes food into energy)
• Insulin sensitivity (how effectively cells respond to insulin, a hormone regulating blood sugar)

However, human research is mixed, with some studies suggesting possible mood or skin benefits. Memory and skin benefits remain unclear.

Further human research is needed to confirm the benefits and risks of resveratrol supplements.

2. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a nutrient that helps cells produce energy and acts as an antioxidant. Meat, fish, nuts, and some oils contain CoQ10. CoQ10 levels naturally decline with age.

CoQ10’s antioxidant properties may enhance skin health. Topical CoQ10 may strengthen the skin and reduce the appearance of wrinkles.

One small study observed reduced wrinkles and improved skin smoothness and firmness with 12 weeks of oral CoQ10 supplementation.

3. Vitamin C

Vitamin C is a powerful antioxidant essential for collagen production and helping repair sun-damaged cells. Treatments on the skin may improve skin texture, reduce wrinkles, and help fade dark spots.

Vitamin C's role in cognitive health is unclear.78 However, it is generally safe, and your body removes excess via urine.

4. Vitamin E

Vitamin E is a fat-soluble vitamin that protects cell membranes from damage. It is often used in skin-care products with vitamin C to moisturize, reduce sun damage, and boost collagen production.

However, it remains unclear whether vitamin E has antiaging effects on the skin when used alone.

Supplementing with vitamin E by mouth may not have an antiaging benefit. Evidence is unclear on vitamin E's effects on the risk of age-related conditions like heart disease and cancer.

Moreover, high-dose vitamin E supplements, which are defined as more than 400 international units (IU) per day, may be harmful. 

5. Glutathione

Glutathione is a powerful antioxidant that your cells naturally produce. It defends the body against free radicals and toxins, which accumulate with age. Glutathione supplements may delay age-related processes.

Supplementation raises glutathione levels in the body and reduces markers of oxidative stress.

According to one study, oral glutathione supplementation reduced wrinkles and age spots and improved skin elasticity, suggesting possible antiaging effects for skin health.

6. Collagen

Collagen is the main protein that keeps skin firm and elastic. Aging causes collagen to break down. Skin is often one of the first parts of the body to experience age-related changes.

Oral collagen supplementation improves skin elasticity and hydration, resulting in smoother skin and fewer lines. Similarly, topical collagen provides anti-wrinkle effects after one month of usage.

Oral collagen is better absorbed than topical collagen and may have a more pronounced impact on skin moisturizing.

7. Omega-3 Fatty Acids

Omega-3 fatty acids naturally exist in fatty fish like salmon, walnuts, chia, flax, and hemp seeds. Supplements provide a concentrated dose of omega-3 fatty acids, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which regulate inflammatory processes and protect cells from damage. 

Low intakes of omega-3 fatty acids are associated with age-related declines in cognition and heart health.

Increasing your dietary intake of omega-3 fatty acids is associated with better cognition and heart health. Still, evidence conflicts with the benefits of supplemental omega-3s.

Omega-3 fatty acids' antiaging effects may extend to the following skin health after 60 days of supplementing:

• Increased skin moisture
• Reducing dryness
• Reducing visible signs of aging

Ultimately, additional research is warranted to understand the ideal dosage and effects of omega-3 fatty acids on delaying aging.

8. Epigallocatechin-3-gallate (EGCG)

EGCG, a bioactive compound in green tea, may help prevent amyloid buildup linked to slowing the progression of Alzheimer’s disease (a neurodegenerative condition causing memory loss and the most common form of dementia). Animal studies suggest it may extend lifespan by reducing inflammation and cellular damage. However, high doses may be harmful.

More research is needed, but you can obtain some EGCG through green tea, a safer supplement alternative.

9. Quercetin

The flavonoid quercetin is primarily found in apples, berries, tomatoes, onions, garlic, and lettuce. Due to its anti-inflammatory and antioxidant properties, quercetin may have potential as an antiaging treatment.

Preliminary research is promising. Quercetin influences the activity of proteins in your body that affect aging and the risk of age-related conditions like cognitive decline and heart disease. However, more human research is needed.

10. Fisetin

Fisetin is an antioxidant found in fruits, vegetables, and plants, specifically strawberries, apples, onions, and kale.

It targets damaged cells that don’t die (senescent or “zombie” cells) and release inflammatory molecules that contribute to age-related conditions.

Early research suggests it may improve health span, but human studies show mixed results.

More research is needed before fisetin may be recommended as an antiaging supplement.

11. Vitamin D

Maintaining adequate vitamin D levels promotes healthy aging. As an essential nutrient, vitamin D supports muscle and bone health, cognition, and immunity.

A growing body of research links vitamin D to brain health. A 12-month study found that daily supplementing with 800 IU of vitamin D improved cognitive test scores and reduced cell damage in older adults with mild cognitive impairment.

Other research indicates that vitamin D deficiency is associated with cognitive decline in older adults.

Vitamin D supports muscle and bone health and is commonly recommended with calcium to preserve bone density and muscle strength with aging.

12. L-Theanine

L-theanine is a component of tea leaves and is naturally found in green tea. 

Human research thus far has focused on L-theanine’s ability to reduce stress and anxiety. High levels of chronic stress are associated with aging.

Additionally, L-theanine’s cognitive effects may extend to improving attention, working memory, and executive function, essential for maintaining cognitive function with aging.

Although animal and cell-based research suggests potential antiaging and anti-inflammatory effects of L-theanine, additional studies in humans would be beneficial.

13. Curcumin

Curcumin is the natural bioactive compound in turmeric, with antioxidant and anti-inflammatory properties.

Preliminary research indicates that curcumin delays aging and affects multiple processes in the body. It influences inflammation and oxidative stress pathways that contribute to chronic conditions.

Promising research suggests that 90 mg of curcumin twice daily for 18 months supported brain health and improved memory and attention.

Regular curcumin supplementation may reduce inflammatory markers and alter levels of proteins that lead to aging,30 affecting the risk of heart disease and other age-related conditions.  

14. Alpha-Lipoic Acid

Alpha-lipoic acid (ALA) is an antioxidant compound your body produces in small amounts. It helps recycle other antioxidants like glutathione and vitamins C and E. ALA also participates in carbohydrate and fat metabolism.

ALA supports healthy mitochondria and helps regulate blood sugar levels, which may reduce aging-related cellular damage and inflammation.

ALA declines with age. Early research suggests that ALA may protect against age-related conditions such as cancer and diabetes, and those associated with neurodegeneration and skin damage.

Additionally, ALA may support weight management by influencing appetite and reducing body fat.

Older adults may more readily absorb ALA supplements when taken on an empty stomach.

15. NAD

Nicotinamide adenine dinucleotide (NAD) is essential for:

• DNA repair (molecules carrying genetic material)
• Energy production
• Enzymes for aging-related processes

NAD levels tend to decline with age. Supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) aim to boost NAD levels. NMN must be converted to NR in the body before turning into NAD.

NR is the preferred supplement form for raising NAD levels as it enters cells directly. Early human studies show that NR may:

• Boost NAD
• Enhance physical performance
• Reduce inflammation
• Increase cellular energy
• Improve metabolic function
• Boost heart health 

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia, or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Key Takeaways

• Antiaging supplements are gaining popularity and may be safe, but evidence is still limited.
• Talk to a healthcare provider or dietitian before starting any antiaging supplements.
• Healthy habits like exercise, stress management, and good nutrition can naturally slow aging with few side effects.

Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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By Amy Brownstein, MS, RDN          May 02, 2025

 Medically reviewed by Melissa Nieves, LND

Amy Brownstein, MS, RDN, is a private practice dietitian and nutrition consultant based on the West Coast. She is passionate about translating nutrition science into digestible and actionable educational information and recommendations.

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