Getting older has its ups and downs. You’ve gained wisdom, life experience and maybe even a little more patience. But you’ve probably also noticed some changes — like less energy, a foggier memory or the fact that your body doesn’t bounce back quite like it used to. Maybe you’ve spotted more wrinkles in the mirror or feel your skin doesn’t glow like it once did.
It’s only natural to wonder if there’s something you can do to stay sharp, feel stronger, or age more gracefully — inside and out.
That’s where anti-aging supplements come in. From pills that promise to boost energy and memory to products aimed at skin health and longevity, there’s no shortage of options. But how do you know what’s safe, what works and what’s just hype?
We spoke with Kelly Erdos, PharmD, a clinical pharmacist with Banner Health, to learn more about popular anti-aging supplements and what to consider before taking them.
What are anti-aging supplements?
Anti-aging supplements aren’t about turning back time or getting rid of every wrinkle. Instead, these options are meant to support your body as it changes with age. Many focus on helping you feel more energized, think more clearly and keep your body working at its best.
Some of the most popular anti-aging supplements include:
- Coenzyme Q10 (CoQ10): This antioxidant helps your body make energy. As you get older, your body makes less of it, which can affect how active or alert you feel.
- N-acetylcysteine (NAC): This helps your body make something called glutathione, which protects your cells from damage and supports your immune system.
- Nicotinamide adenine dinucleotide (NAD+): This helps your body turn food into energy and keeps your brain and cells working properly. NAD+ levels drop as we age.
- Resveratrol: Found in red grapes and red wine, resveratrol may help protect your heart and slow down some effects of aging.
- Curcumin: This is the part of turmeric that gives it a bright yellow color. It helps lower swelling and may protect your body from damage over time.
- Omega-3 fatty acids: These healthy fats are found in fish and some plants. They support your brain, heart and joints and may help reduce inflammation as you age.
Do they actually work?
Here’s where it gets a little tricky. Some of these supplements have promising early research, especially in small studies or animal trials. For example, a recent clinical study found that a combination of NAC and glycine improved physical function and reduced signs of aging in older adults.
But the key word is “promising” and not proven.
“Some evidence supports the use of supplements to help with energy, memory and longevity,” Dr. Erdos said. “However, more research in humans on a larger scale is still needed to provide consistent evidence.”
That means you may feel a difference with certain supplements but not everyone does. The benefits can vary depending on your overall health, genetics and lifestyle habits.
Are anti-aging supplements safe for older adults?
In most cases, yes. Anti-aging supplements are safe for many healthy seniors. But “safe” doesn’t mean risk-free.
“Even though supplements are often considered natural, vitamins and other supplements can still interact with prescription and over-the-counter medications you may be taking,” Dr. Erdos said.
Supplements can also affect certain health conditions or even duplicate vitamins you already get from food or a multivitamin.
For example:
- CoQ10 may interfere with blood thinners like warfarin
- NAC may not be recommended for people with liver or kidney disease
- NAD+ could affect blood sugar or interact with certain heart medications
- Resveratrol may act like estrogen in the body and could affect hormone-sensitive conditions or interact with blood thinners
- Curcumin may interact with diabetes or blood pressure medications and increase the risk of bleeding when combined with blood thinners
- Omega-3 fatty acids can thin the blood, so they may increase the risk of bleeding if you take blood-thinning medications or aspirin
How do you choose the right supplement (and not get scammed)?
If you’ve ever stood in the supplement aisle and wondered what half the words on the labels mean, you’re not alone. The supplement industry can feel like the Wild West. There are a lot of products and not a lot of rules.
That’s because supplements aren’t regulated like prescription and over-the-counter (OTC) drugs. Companies don’t have to prove their products work — or even if they’re safe — before putting them on store shelves.
That’s why it’s important to choose wisely.
“When selecting a high-quality supplement, always look for a reputable brand,” Dr. Erdos said. “That doesn’t always mean you need to spend more money, but larger and more established companies are more likely to have internal quality control and produce a better product.”
Look for:
- Third-party seals like USP, NSF or Consumer Lab (these show the product was tested for purity)
- Clear labels with ingredients you recognize
- Simple formulas with one main active ingredient
- Brands your health care provider or pharmacist trusts
Avoid anything that promises “miracle results,” “instant energy” or “reverses aging.” If it sounds too good to be true, it probably is.
Will supplements help if I’m not exercising or eating well?
The truth is: supplements may give you a small boost but they can’t undo unhealthy habits.
“A balanced diet, regular physical activity and healthy habits are important to maintain energy levels and assist with longevity,” Dr. Erdos said. “There are no magic pills that can replace how you live your life or your genetics.”
Science backs that up, too. Studies show that people who eat well, exercise, manage stress and get enough quality sleep tend to live longer and feel better as they age. Supplements can support those habits but not replace them.
Tips for safe supplement use
If you’re curious about trying an anti-aging supplement, keep these tips in mind:
- Talk to your health care provider before starting anything new, especially if you take medications, have chronic conditions or are already managing multiple supplements.
- Start slow: Try one supplement at a time to track how your body responds.
- Read every label: Look for active ingredients, dosage instructions and check for duplicates with your current vitamins.
- Keep a list of everything you take: Bring it to your provider or pharmacist at each visit so they can help you stay safe.
- Listen to your body: If something feels off (like headaches, nausea or new symptoms), stop taking it and check with your provider.
Final takeaway
Getting older doesn’t mean giving up on feeling your best. While there’s no magic solution to stop the clock, certain supplements — when used safely and wisely — may help support your energy, memory and overall well-being.
If you’re considering a supplement, talk to your health care provider or a Banner Health specialist about what’s right for you.
