Supplements That Support Healthy Aging: A Guide to Anti-Aging Nutrients

The supplement market is vast and often poorly regulated. For those interested in longevity, identifying the compounds with genuine evidence behind them — and distinguishing them from marketing noise — requires careful assessment of the research. This guide covers the nutrients and compounds with the strongest scientific support for healthy ageing.

NAD+ Precursors: NMN and NR

Nicotinamide adenine dinucleotide (NAD+) is a coenzyme essential for cellular energy metabolism and DNA repair. NAD+ levels decline significantly with age. Precursors such as nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR) are converted to NAD+ in the body and have shown promise in animal studies and early human trials for supporting metabolic function and cellular resilience.

Omega-3 Fatty Acids

EPA and DHA — the long-chain omega-3 fatty acids found in fatty fish and fish oil supplements — have extensive evidence for reducing cardiovascular risk, supporting brain health, and modulating inflammation. Omega-3 supplementation is consistently associated with slower telomere shortening and lower inflammatory markers in longitudinal studies.

Vitamin D

Vitamin D deficiency is extremely common and associated with accelerated biological ageing, increased all-cause mortality, and a range of chronic diseases. Optimal levels support immune function, bone density, and cardiovascular health. Testing serum 25-hydroxyvitamin D and supplementing to maintain levels in the 40–60 ng/mL range is a well-supported strategy.

Magnesium

Magnesium participates in over 300 enzymatic reactions and is essential for ATP production, DNA repair, and sleep quality. Deficiency is widespread in modern diets due to food processing and soil depletion. Magnesium glycinate or malate is well-tolerated and effectively raises tissue levels.

Creatine

Best known as an exercise supplement, creatine has emerging evidence for supporting cognitive function and muscle preservation with age. Maintaining muscle mass is one of the strongest predictors of longevity and functional capacity in later life.

Collagen Peptides

Collagen synthesis declines with age, contributing to skin, joint, and connective tissue changes. Supplementation with hydrolysed collagen peptides, particularly when combined with vitamin C, supports collagen synthesis and has evidence for improving joint comfort and skin elasticity.

A Note on Foundations First

Supplements work most effectively when the foundations are already in place: a nutrient-dense diet, consistent exercise, quality sleep, and stress management. Tracking micronutrient intake — for example, using Enso Diet — often reveals that targeted dietary changes can address deficiencies without requiring supplementation.