You’ve probably noticed it — that moment when your skin doesn’t bounce back as quickly, or your energy dips a little earlier in the day. Time moves quietly but steadily, leaving subtle marks. And in that search for youthfulness, anti-ageing supplements often promise miracles.
But the truth? Only a handful truly make a difference. The science is starting to separate the hopeful hype from what actually works — and that’s where this guide begins.
Understanding the Ageing Process
Ageing isn’t just about what you see in the mirror. It’s happening inside your body — in every cell, every repair system, every strand of DNA.
Think of it like a slow shift in balance: your body becomes less efficient at repairing damage, and small cracks begin to show in energy, focus, and skin health.
That’s why no supplement alone can stop ageing, but some can help your body age better — keeping your systems stronger, longer.
1. Antioxidants: Your Cellular Bodyguards
Free radicals — those unstable molecules created by stress, pollution, and even sunlight — can wear down cells over time. Antioxidants are your natural defence team, neutralising them before they cause trouble.
Vitamins C and E
These are the classics for good reason.
- Vitamin C helps your skin produce collagen — that springy, youthful structure that keeps your face lifted and smooth.
Vitamin E works behind the scenes, soothing inflammation and helping vitamin C do its job.
Together, they’re like partners in a long-term skin protection plan.
Don’t Forget the Underrated Heroes
- Selenium, found in Brazil nuts and spinach, supports your skin’s defence system.
Alpha-lipoic acid helps recycle both vitamins C and E, giving your cells a second chance at protection.
2. Omega-3 Fatty Acids: Smooth from the Inside Out
When your skin feels dry or your joints are stiff, it’s often inflammation at work. Omega-3 fatty acids, found in oily fish or supplements, calm that inner fire.
They do far more than soften fine lines:
- They keep your skin supple and hydrated.
- They support brain and heart function — crucial as decades roll by.
And they may even sharpen focus and memory, helping you feel mentally agile.
If you rarely eat salmon or sardines, a good-quality fish oil or algae-based omega-3 can fill that gap.
3. Polyphenols: Nature’s Longevity Molecules
Think of polyphenols as the quiet strength behind fruits, teas, and spices.
- Resveratrol — the compound found in red grapes — switches on the same longevity genes activated by calorie restriction.
Curcumin, from turmeric, soothes the chronic inflammation that often accelerates ageing.
Research now links these compounds to longer, healthier lifespans — not by turning back the clock, but by protecting how your body functions within it.
4. Collagen: The Skin’s Elastic Foundation
Collagen is what gives your skin its bounce and your joints their strength. By your 30s, production begins to fade — which is why fine lines creep in and recovery slows.
Hydrolysed collagen peptides can help your body rebuild. Studies show visible results in as little as eight weeks — a smoother texture, improved hydration, and reduced creasing.
Pair it with vitamin C, stay hydrated, and protect your skin from the sun. These small steps amplify the benefits of collagen.
5. Coenzyme Q10: Energy for Every Cell
Every cell in your body runs on energy. CoQ10 helps make that happen — but natural levels decline as you age.
When you top it up, you’re not just supporting your skin; you’re helping your heart, brain, and muscles stay energised. It’s one of those supplements that quietly lifts everything — metabolism, stamina, even your glow.
6. Nicotinamide Riboside: The New Age Molecule
This one’s newer to the scene, but it’s exciting. Nicotinamide riboside (NR) boosts levels of NAD+, a molecule your cells need to repair DNA and produce energy.
Think of NAD+ as your cell’s fuel gauge — and NR as the refill button. As levels rise, mitochondria (your energy engines) function more efficiently, potentially slowing the physical effects of ageing.
The research is still in its early stages but promising — especially for maintaining energy and cognitive sharpness over time.
7. Green Tea Extract: Calm Strength in a Cup
Few things feel as restorative as a cup of green tea — and science agrees. Its star compound, EGCG, protects against UV damage, supports heart health, and even helps cells defend themselves against stress.
Three to four cups daily (or a quality extract) deliver antioxidants that your body uses to strengthen its defences from within.
8. Probiotics: Ageing Begins in the Gut
A healthy gut can influence everything — your mood, immunity, and even how your skin ages.
Probiotics help restore balance, reducing inflammation and improving nutrient absorption.
A balanced microbiome supports a stronger immune system, improved digestion, and clearer, calmer skin.
Curious where to start? Explore our guide to Top 10 Gut-Boosting Foods to Transform Your Health.
The Bottom Line
Ageing isn’t something to fight — it’s something to partner with.
Supplements like vitamin C, omega-3s, collagen, CoQ10, and NAD+ boosters can help your body age more gracefully by supporting the systems that keep you energised, focused, and vibrant.
But they work best when paired with the basics: nourishing food, daily movement, deep rest, and a mindset that values progress over perfection.
Start with one or two changes — perhaps adding collagen to your morning smoothie or switching to green tea instead of coffee. Over time, these small shifts become the foundation of a longer, stronger, more luminous life.
