Supplements are widely marketed with promises of improving health, boosting longevity, and promoting healthy aging. While taking supplements cannot guarantee a longer life and many products lack doctor approval or robust medical research backing, certain ones are recognized by experts for their potential to support healthy aging. It is crucial to always consult a doctor before trying new supplements, as some can negatively interact with prescription medications or worsen symptoms of underlying health conditions.

1. Omega-3 (Fish Oil): Exploratory studies have indicated that omega-3, primarily found in fish oil capsules, is associated with improved memory. When combined with vitamin D and regular exercise, it may also help slow biological aging. John Rinker, MD, an internal medicine physician at OSF HealthCare, notes that omega-3 fatty acids reduce chronic inflammation and support heart and brain health, as well as overall healthy aging. Thomas Perls, MD, MPH, a professor of medicine at Boston University and director of the New England Centenarian Study, has linked fish oil capsules to lower rates of cardiovascular disease, although research on this remains mixed. Most individuals over 40 can typically take 1–2 grams of omega-3 fish oil capsules daily, but Kien Vuu, MD, a performance and longevity medicine consultant, advises avoiding high doses if taking blood thinners.

2. Vitamin D3 + K2: Often combined in one supplement, vitamins D3 and K2 work synergistically and are considered critical for immune balance, bone health, and vascular strength. Dr. Chris Renna, a family medicine physician and founder of LifeSpan Medicine, explains that vitamin D3 (cholecalciferol) is essential for calcium absorption, supporting bone and muscle strength, immune function, and healthy skin. Vitamin K2 is involved in producing proteins necessary for blood clotting and bone metabolism, and it may help prevent mineral buildup in arteries. Supplements containing both D3 and K2 are particularly beneficial for people over 50. However, caution is advised for individuals taking warfarin or those with existing calcium disorders or kidney dysfunction.

3. B Vitamins: The eight B vitamins each play crucial roles in health, assisting with metabolism, DNA production, and immune system function. Dr. Vuu states they can protect neural pathways and enhance energy. For older adults, deficiencies in B vitamins can contribute to cardiovascular disease, stroke, cognitive disorders, and mental health problems. While researchers have suggested vitamin B12 may be involved in cellular aging, this evidence remains preliminary. A doctor might recommend a B-complex supplement once daily if bloodwork reveals low levels.

4. Magnesium: Commonly taken for improved sleep and stress reduction, magnesium is also endorsed by experts for healthy aging. Magnesium deficiency has been linked to increased chronic inflammation and cellular changes that elevate the risk of heart disease, cancer, and Alzheimer’s disease. Low levels can also disrupt sleep, a factor tied to longevity. Dr. Rinker indicates that magnesium typically helps most adults, especially those with a deficiency diagnosable by blood test. With numerous types and formulations available, a healthcare provider can guide the best choice.

5. CoQ10 (Coenzyme Q10): CoQ10 is an antioxidant naturally abundant in the body that supports mitochondrial function and provides energy for cell growth. Dr. Renna highlights its importance for high-energy organs such as the brain, heart, and skeletal muscle. Natural CoQ10 levels decline with age. Research suggests supplements may reduce inflammation, support heart health, and protect cells from oxidative stress. However, Dr. Renna notes that CoQ10 could lower blood pressure and blood sugar, which may not be suitable for those already on related medications.

   

6. Fiber: According to Dr. Vuu, fiber supports gut barrier integrity and calms chronic inflammation. It has been associated with lower all-cause mortality and reduced risk of death from cardiovascular disease or cancer. Most Americans fall short of daily fiber goals. For those struggling to meet them, supplements like psyllium (e.g., Metamucil) or wheat dextrin (e.g., Benefiber) can improve gut and immune health with age.

7. Calcium: As people age, bones naturally weaken, raising the risk of osteoporosis and fractures. Calcium supplements can help by improving bone strength and density. Many individuals do not get enough from diet alone, making supplementation potentially helpful. However, excess calcium can be dangerous, so a healthcare provider should check levels before starting, especially if other conditions exist.

8. Creatine: Often perceived as a supplement for athletes and muscle building, creatine also shows promise for healthy aging. It supports energy production in cells, preserves muscle mass (sarcopenia prevention), and may enhance cognitive function in older adults. Emerging research indicates creatine can improve strength, reduce fatigue, and support brain health, particularly in those with low dietary intake (common in vegetarians). Typical dosing is 3–5 grams daily, but individuals with kidney concerns should consult a physician first.

While supplements like omega-3, vitamin D3 + K2, B vitamins, magnesium, CoQ10, fiber, calcium, and creatine offer targeted support for aging gracefully, they are most effective when paired with a balanced diet, regular exercise, and routine medical oversight. Prioritizing whole-food sources remains ideal, but evidence-based supplementation, guided by bloodwork and professional advice, can fill nutritional gaps and promote vitality in later years. Always discuss new regimens with a healthcare provider to ensure safety and personalization.