How to Start Taking Anti-Aging Supplements: Beginner’s Guide

The global anti-aging supplement market was worth $4.79 billion in 2024. And it’s expected to double by 2032.

And it’s no wonder. We know so much more about aging now – and that is only going to grow exponentially as science, sales revenues, and AI intelligence all improve.

I’ve spent years reviewing, researching (and testing) various supplements, and I’m excited to share what actually works – and doesn’t!

In this comprehensive anti-aging supplements guide, we’ll explore science-backed supplements that can help slow down the aging process and enhance your overall well-being.

So, where on earth do you begin?

Should I Even Take Supplements?

To answer that, let me ask this: Why do people take supplements?

Answer 1: Because, as we age, our bodies are less able to absorb vitamins and minerals from our food – however good our diets are.

By age 65, the average person absorbs less than half the calcium they did in their 20s.

Answer 2: The body naturally slows down as we age. So, if there are ways to reverse that…

Check out the best anti-aging supplements for more info.

Where Do I start?

1. Begin by testing yourself.

You won’t know what you’re deficient in until you test. You can get a basic health check, where you send a small blood sample to a private clinic, and they email you the results.

That way, you’ll know your base levels. It can be harmful to take too much of some nutrients, so don’t blindly fill up when you don’t know how much is in the tank!

How much does it cost? From as little as $50. I spent $200 for a full health check. (I was deficient in lots of nutrients, despite a good diet.)

2. Take the results to your medical provider.

They will tell you what supplements you should take – and not take, which is just as important. Some supplements can mess with certain medications, so it’s important to get professional advice.

For more, see my article on supplement interactions for seniors.

How Aging Affects Your Body in Your 50s

The obvious one for women is that the average age of menopause is 51. It affects women in different ways, of course. However, one of the most common symptoms of this reduction in estrogen is osteoporosis.

An increased risk of heart disease is another symptom. That said, cardiovascular issues, along with raised cholesterol, high blood pressure, and type-2 diabetes are all more common for men and women in their 50s.

Your 60s and Beyond

It started after your 20s in many cases, but your 60s is when nutrient absorption significantly slows down.

To make matters worse, your body slows down, and you need less energy. This can mean a loss of appetite. Less food = even fewer nutrients.

Foods Your Body Needs as You Age

You can get all of those nutrients from a balanced, healthy diet. However, not all of us eat a balanced diet. Some people are unable to eat enough, and some are unable to absorb enough.

And that’s where supplements come in.

Us over-50s are most likely to lack vitamin D, potassium, calcium, or dietary fiber. If you think you need more than you can get from food, talk to your doctor about supplements that will be safe with your medications, diet, and health.

Benefits of Polyphenols

I thought I’d mention polyphenols, which are found in loads of foods and are great at fighting aging. You’ll find them in fruits, veggies, tea, coffee, chocolate, and even in your breakfast oats.

Here are the big names in polyphenols:

• Quercetin: In apples, onions, and berries – think of it as your skin’s best friend.
• Luteolin: You’ll spot this one in celery, thyme, and green peppers.
• EGCG: The green tea superstar.
• Resveratrol: Hiding in grapes, berries, and yes, red wine (cheers to that!).
• Curcumin: The good stuff in turmeric, with a serious knack for anti-aging.

Effectiveness of Multivitamins

And a quick shout-out for multivitamins because who hasn’t taken those?

Despite their iconic status, there is no evidence that multivitamins enhance health and well-being or prevent illness (Harvard Health).

Without disputing these conclusions, many doctors have continued recommending (and taking) multivitamins. However, unless you have a poor appetite or can’t eat a healthy diet, you probably don’t need them.

Which Supplements May Not Work?

There are lots of supplements getting lots of hype at the moment. They are exciting because of their incredible game-changing potential.

But here’s the problem. They fall under one or more of the following issues when it comes to the science:

1. They’ve only been tested on animals.
2. They’ve been tested on animals with amazing results, but human trial outcomes are nothing like as good.
3. Human clinical trials have only used a very small number of people, making any firm conclusions difficult.
4. There have been very few human clinical trials and the results have been inconsistent.

Now, when I said that these supplements are very exciting, I meant it. They could be huge breakthroughs in anti-aging. However, at the moment, we just don’t know yet – we need more research.

That said, plenty of people are taking them just in case. Personally, these are supplements I would avoid until we know more. Otherwise, I think you could be wasting your money.

Understanding Anti-Aging Supplements: Science and Safety

Ok, let’s dig into the science a bit so that we understand how it all works.

Anti-aging supplements may work by targeting cellular pathways that affect aging, such as mitochondrial function, DNA repair, and oxidative stress.

Key Mechanisms: Oxidative Stress, Telomeres, and NAD+ Levels

Oxidative stress is like rust building up in your cellular machinery. Every day, our cells face damage from things like pollution, UV rays, and even just normal metabolism.

Antioxidant supplements help combat this, but – and this is crucial – more isn’t always better. (Try taking too much vitamion C for some very unpleasant stomach cramps.)

Let’s talk about telomeres for a second. Picture the plastic tips on your shoelaces – telomeres are like that but for your DNA. Every time your cells divide, these protective caps get shorter.

Some supplements claim to protect or even lengthen telomeres, but the research is still pretty new. Potentially exciting, yes – but we don’t have enough research yet.

Think of your cells like tiny batteries that slowly lose their charge over time. NAD+ is basically your cellular battery pack. As we age, our NAD+ levels drop dramatically – about 50% between ages 40 and 60.

Some anti-aging supplements work by increasing those NAD+ levels, reducing oxidative stress, or promoting autophagy (the process that breaks down and recycles old or damaged cells).

Safety Considerations and Potential Interactions

Some anti-aging supplements can interact with common medications. Some do the same thing and potentially double up your medication. Others do the opposite and cancel out your medication.

Some people do suffer side effects from certain supplements (Business Insider). They all have the potential to cause them, so it’s important to know what they are.

So, always check with your healthcare provider before starting any new supplement regimen. For more, see my article on supplement interactions for seniors.

The most valuable lesson I’ve learned? Start slow and track everything: Energy levels, sleep quality, skin changes – it all goes in my journal. Some supplements take days to see effects – others can take months.

Always buy from reputable manufacturers. Yes, it will cost a bit more, but you want to know what you’re putting into your body. And you want the good quality stuff that actually works!

Remember, anti-aging supplements aren’t magic pills. They’re more like tools in your longevity toolkit. Combine them with a decent diet (most days!), regular exercise (okay, semi-regular), and good sleep habits.

Bioavailability

Let’s start with Vitamin C, because I totally messed this one up at first. I used to take those 1000mg tablets once a day and call it done. Then I learned about something called “bioavailability”.

It turns out your body can only absorb so much at once! Now I take 250mg several times throughout the day, and the difference in my skin is incredible. Pro tip: look for Vitamin C supplements that include bioflavonoids. I noticed way better results when I switched to a formula that included these natural compounds.

Quality over Quantity

It’s going to cost you more than you want to pay, but getting quality supplements is important. That’s because supplements don’t get the same eyeballing from regulators as medication.

That means you might not be getting what it says on the label – the ingredients or concentration may be different. I know, how is that allowed to happen?

So, I recommend sticking with brands that you know and looking for a third-party seal of approval – they’ve been put through the wringer for quality and purity.

What’s on your radar should be:

For more, see my quality supplements guide.

Lifestyle Factors That Enhance Supplement Effectiveness

Hydration Importance

You know what’s funny? I probably spent hundreds on supplements before realizing that my lifestyle habits were basically sabotaging their effectiveness.

Timing is also a surprisingly important factor.

Diet and Nutrition Synergy

Timing your supplements with the right foods makes a big difference. For example, my curcumin supplement was basically useless until I started taking it with my evening meal (healthy fats).

And when I finally cleaned up my diet and cut out processed foods, I actually needed lower doses of some supplements to get the same effects. My body was just absorbing them better.

Exercise Compatibility

Exercise is another factor. If you take antioxidants right before working out, they can actually blunt some of the beneficial effects of exercise. Better to put 3 hours between them.

Other supplements, like creatine, support muscle recovery when taken around the time you exercise.

Sleep Optimization

Some supplements can act as stimulants, which can affect your sleep. And, once again, if you fix your sleep habits, you may find you need lower doses of some supplements to get the same benefits.

Other supplements can have the opposite effect. If you take magnesium threonate in the evening, you may find you get better sleep quality. This one really works for me.

Stress Management

Stress is a hard one to control. We all get bad days. Just know that it can deplete nutrients in your body – which can reduce the effectiveness of supplements.

For instance, stress hormones like adrenaline use up B vitamins. And the adrenal glands release vitamin C in response to stress.

Hydration

Remember to drink water! Water-soluble vitamins, like vitamin C and B vitamins, need water to absorb them. (You don’t need to take these with food.)

However, avoid taking supplements with hot drinks like tea or coffee, which can interfere with absorption.

No big surprise that these factors all work together. When you’re well-hydrated, well-rested, and managing stress, your supplements will work better at lower doses.

The Bottom Line

Remember, anti-aging supplements are just one piece of the longevity puzzle and should enhance an already healthy lifestyle, not compensate for a poor one.

Start with the basics – diet, sleep, exercise, stress management, and hydration. Then let your supplements do what they’re meant to do – supplement an already healthy lifestyle!