The quest for eternal youth has captivated humanity for millennia, but only in recent decades have we begun to understand the biological mechanisms behind ageing at a cellular level. Today’s anti-ageing industry has evolved far beyond simple moisturisers and face creams, venturing deep into the realm of nutritional science and supplementation. With global spending on anti-ageing products reaching unprecedented heights, health supplements have emerged as a cornerstone of preventative wellness strategies for those seeking to maintain vitality, cognitive function, and physical appearance as they age.
Whilst a balanced diet, regular exercise, and adequate sleep remain fundamental to healthy ageing, targeted supplementation can address specific nutritional gaps and support the body’s natural defence mechanisms against oxidative stress, inflammation, and cellular decline. Understanding which supplements offer genuine anti-ageing benefits—backed by scientific research rather than marketing hyperbole—empowers individuals to make informed decisions about their longevity strategies.
Collagen: The Structural Foundation
Collagen has become synonymous with anti-ageing supplementation, and for good reason. As the most abundant protein in the human body, collagen provides structural support to skin, bones, tendons, and ligaments. From our mid-twenties onwards, natural collagen production begins to decline by approximately 1% annually, contributing to visible signs of ageing such as wrinkles, sagging skin, and reduced elasticity.
Supplemental collagen, typically derived from bovine, marine, or chicken sources, comes in various forms including hydrolysed collagen peptides, which offer superior absorption. Clinical studies have demonstrated that regular collagen supplementation can improve skin hydration, elasticity, and dermal collagen density. A 2019 systematic review published in the Journal of Drugs in Dermatology found that oral collagen supplements significantly improved skin elasticity, hydration, and reduced wrinkle depth.
Beyond aesthetics, collagen supplementation supports joint health, potentially alleviating osteoarthritis symptoms and improving bone mineral density. Type II collagen particularly benefits cartilage health, whilst Types I and III primarily support skin, hair, and nails. For optimal results, experts recommend daily doses ranging from 2.5 to 15 grams, often combined with vitamin C to enhance collagen synthesis.
Coenzyme Q10: The Cellular Energy Booster
Coenzyme Q10 (CoQ10), also known as ubiquinone, functions as a powerful antioxidant and plays a crucial role in cellular energy production within mitochondria. Like collagen, CoQ10 levels naturally decline with age, particularly after forty, which correlates with decreased cellular energy and increased oxidative damage.
This fat-soluble compound protects cells from free radical damage whilst supporting cardiovascular health—a critical consideration given that heart disease remains a leading cause of mortality in ageing populations. Research indicates that CoQ10 supplementation may reduce oxidative stress markers, improve endothelial function, and support healthy blood pressure levels.
From an anti-ageing perspective, CoQ10’s most compelling benefits relate to skin health and mitochondrial function. Studies suggest that both topical and oral CoQ10 can reduce the appearance of wrinkles and improve skin smoothness by protecting against photodamage and supporting the skin’s antioxidant defence system. The ubiquinol form of CoQ10 offers enhanced bioavailability compared to ubiquinone, making it particularly suitable for older adults whose bodies may struggle to convert ubiquinone to its active form.
Typical supplementation ranges from 90 to 200 milligrams daily, though therapeutic doses may reach 300 milligrams or higher under professional guidance.
Omega-3 Fatty Acids: Anti-Inflammatory Powerhouses
Chronic low-grade inflammation, often termed “inflammaging,” represents one of the primary drivers of age-related diseases and accelerated ageing. Omega-3 fatty acids—particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—possess potent anti-inflammatory properties that counteract this destructive process.
These essential fatty acids, predominantly found in fatty fish and algae, support cardiovascular health, cognitive function, and skin integrity. EPA and DHA contribute to cellular membrane fluidity, influence gene expression, and serve as precursors to specialised pro-resolving mediators that actively resolve inflammation rather than merely suppressing it.
Extensive research links adequate omega-3 intake with reduced risk of cardiovascular disease, cognitive decline, and age-related macular degeneration. A landmark study published in the British Medical Journal found that higher omega-3 levels correlated with slower cellular ageing as measured by telomere length—the protective caps on chromosomes that shorten with age.
For skin health, omega-3s help maintain the lipid barrier, improve hydration, and protect against UV damage. Some evidence suggests they may reduce acne severity and support conditions like eczema and psoriasis.
Quality matters considerably with omega-3 supplements. Look for products tested for mercury and other contaminants, with combined EPA and DHA content of at least 500 milligrams daily, though many experts recommend 1,000 to 2,000 milligrams for therapeutic effects.
Resveratrol: The Longevity Molecule
Resveratrol, a polyphenol found in red grape skins, berries, and Japanese knotweed, gained fame through research into the “French Paradox”—the observation that French populations consuming red wine exhibited lower cardiovascular disease rates despite high saturated fat intake. This compound activates sirtuins, proteins that regulate cellular health, DNA repair, and metabolism, earning it the nickname “longevity molecule.”
Animal studies have shown impressive results, with resveratrol extending lifespan in various organisms from yeast to mice. In humans, research suggests resveratrol may improve cardiovascular health, enhance insulin sensitivity, and protect against neurodegenerative diseases. Its potent antioxidant properties combat oxidative stress whilst supporting mitochondrial function.
However, resveratrol presents bioavailability challenges, with the body rapidly metabolising it. Trans-resveratrol, the most biologically active form, typically requires doses between 150 and 500 milligrams daily for noticeable effects. Some formulations combine resveratrol with piperine (from black pepper) to enhance absorption.
Whilst human longevity studies remain ongoing, resveratrol’s cardiovascular and metabolic benefits make it a popular choice amongst anti-ageing enthusiasts, particularly when combined with other polyphenols for synergistic effects.
Vitamin D: The Sunshine Vitamin
Vitamin D deficiency has reached epidemic proportions in many countries, particularly those with limited sunlight exposure. This fat-soluble vitamin functions more like a hormone, influencing nearly every cell in the body through vitamin D receptors. Its importance for bone health is well-established, but emerging research reveals far-reaching implications for immune function, cardiovascular health, and longevity.
Low vitamin D levels correlate with increased mortality risk, accelerated cellular ageing, and heightened susceptibility to age-related diseases including osteoporosis, cardiovascular disease, and certain cancers. Adequate vitamin D supports calcium absorption, immune regulation, and may protect against cognitive decline.
For anti-ageing purposes, vitamin D’s role in cellular senescence and telomere maintenance deserves attention. Studies suggest that higher vitamin D levels associate with longer telomeres, potentially slowing cellular ageing. Additionally, vitamin D supports muscle strength and function, helping prevent sarcopenia—the age-related loss of muscle mass.
Given widespread deficiency, supplementation often proves necessary, particularly for older adults whose skin synthesises vitamin D less efficiently. Experts typically recommend 1,000 to 4,000 IU daily, though individual needs vary based on baseline levels, sun exposure, and other factors. Vitamin D3 (cholecalciferol) demonstrates superior efficacy compared to D2 (ergocalciferol).
NAD+ Precursors: Cellular Rejuvenation
Nicotinamide adenine dinucleotide (NAD+) represents one of the most exciting frontiers in anti-ageing research. This coenzyme plays essential roles in energy metabolism, DNA repair, and cellular signalling. NAD+ levels decline significantly with age, contributing to mitochondrial dysfunction and various age-related pathologies.
Direct NAD+ supplementation proves ineffective due to poor absorption, leading researchers to focus on precursors that the body converts to NAD+. Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) have emerged as the leading candidates, with preliminary research suggesting they can restore NAD+ levels and improve various markers of metabolic health.
Animal studies demonstrate impressive results, including improved mitochondrial function, enhanced endurance, better glucose metabolism, and even reversal of some age-related changes. Human trials, whilst more limited, show promising results for cardiovascular health, cognitive function, and energy levels.
NR and NMN supplements typically range from 250 to 1,000 milligrams daily. Though relatively expensive and still under investigation, these NAD+ boosters represent cutting-edge approaches to cellular rejuvenation.
Conclusion
The landscape of anti-ageing supplementation offers numerous evidence-based options for those seeking to optimise their health span alongside their lifespan. From collagen’s structural support and CoQ10’s mitochondrial enhancement to omega-3s’ anti-inflammatory effects and emerging NAD+ precursors, today’s supplements target multiple hallmarks of ageing at the cellular level.
However, supplementation should never replace fundamental healthy lifestyle practices. No pill can compensate for poor diet, inadequate sleep, chronic stress, or sedentary behaviour. Instead, view supplements as precisely targeted tools that complement—rather than substitute—a comprehensive approach to wellness.
Individual needs vary considerably based on age, health status, diet, and genetic factors. Consulting healthcare professionals before beginning any supplementation regimen ensures safety and appropriateness, particularly given potential interactions with medications or existing health conditions. Quality also matters tremendously; selecting reputable brands that provide third-party testing and transparent sourcing helps ensure you receive the benefits promised on the label.
As longevity research advances, new supplements will undoubtedly emerge, offering increasingly sophisticated approaches to healthy ageing. By staying informed and approaching anti-ageing supplementation with both enthusiasm and critical thinking, you can make choices that genuinely support vitality, resilience, and wellbeing throughout your years.
