Goals ›

Healthy aging

Healthy aging, inflammation and the upkeep of cells.

Strongest evidence: Glutathione, Vitamin E and Vitamin D.

Supplements for healthy aging

Each supplement gets the grade of its strongest healthy aging benefit. Open one to see each benefit.

StrongModerateWeakNo trials
SupplementMain effects in studiesEvidenceBenefits studied
GlutathioneAntioxidants boost GSH, Oxidative damage -MDAStrong4 of 4
Vitamin E↑Vit E; ↓ox stress, ↓Liver enzymes; ↑Vit EStrong4 of 4
Vitamin DMuscle + vitamin D, Bone/falls + vitamin DStrong2 of 4
Fish oilLiver inflammation ↓ / ALT, Systemic inflammation ↓ / CRPStrong1 of 4
Omega-3 fatty acidsLower IL-6/WBC, Liver injury markersStrong1 of 4
Vitamin ASkin repair +11-fold, Acne/lesions ↓Strong4 of 4
Vitamin CLiver enzymes ↓ALT 63%, Antioxidant status ↑Strong3 of 4
Arachidonic AcidAA↔EPA/DHA shift, Cell defense/function +20%Strong2 of 4
DHA (docosahexaenoic acid)Inflammation↓ CRP/IL-6, Inflammation↓ TNF-α/IL-6Strong2 of 4
SeleniumAntioxidant defense ↑, Cell damage ↓Strong3 of 4
Showing 10 of 255 supplements.

What healthy aging covers

4 benefits that studies measure, and the supplements with the strongest evidence for each.

Healthy aging

Staying physically and mentally capable for longer, rather than living longer. It is measured by physical function tests, by biological markers of ageing, and by how independent people remain.

118 supplements, 38 strong
  1. Vitamin DStrong, 157
  2. CalciumStrong, 143
  3. Hyaluronic acidStrong, 120
  4. Essential Amino AcidsStrong, 98
  5. GlutathioneStrong, 87

Antioxidant

How much oxidative damage the body is under. It is read from blood markers rather than felt: malondialdehyde and similar products of damaged fat go up, and glutathione and total antioxidant capacity go down.

130 supplements, 20 strong
  1. Vitamin EStrong, 296
  2. Vitamin CStrong, 211
  3. SeleniumStrong, 111
  4. N-Acetyl CysteineStrong, 86
  5. Beta-CaroteneStrong, 71

Cell health

The condition of cells themselves: their membranes, their mitochondria and their ability to repair damage. It is almost always measured in a laboratory rather than in a person, so results here are mechanistic.

71 supplements, 26 strong
  1. GlutathioneStrong, 342
  2. Vitamin EStrong, 213
  3. Vitamin AStrong, 186
  4. Vitamin CStrong, 137
  5. Arachidonic AcidStrong, 135