9 Supplements Doctors Recommend Most to Support Healthy Aging

Ouadie Rhabbouron
A person pouring supplement capsules from a container into their hand.
Creatine, fiber, fish oil, and other supplements have links to better longevity, experts said.Grace Cary / Getty Images

Supplements are everywhere these days, promising to help improve nearly every facet of your health—some also say they can boost longevity or promote healthy aging. Taking supplements can’t guarantee that you’ll live longer, and many products aren’t doctor-approved or backed by medical research. But certain products stand out amongst the rest when it comes to helping you age well.

Here are the nine supplements experts recommend.

Talk to your doctor before trying new supplements to see if they’re right for you. Some can negatively interact with certain prescription medications or worsen symptoms of underlying health conditions.

1. Omega-3 (Fish Oil)

Exploratory studies have found that omega-3, which is found in fish oil capsules, is associated with better memory.1 It may also be able to help slow biological aging when combined with vitamin D and exercise.

“Omega-3 fatty acids reduce chronic inflammation and support heart and brain health, [as well as] healthy aging,” John Rinker, MD, internal medicine physician at OSF HealthCare, told Health.

Fish oil capsules themselves have also been linked to lower rates of cardiovascular disease, Thomas Perls, MD, MPH, professor of medicine at the Boston University Chobanian & Avedisian School of Medicine and director of the New England Centenarian Study, told Health. However, research is mixed.2

Who should take it: Most people over 40 can take 1-2 grams of omega-3 fish oil capsules per day, Rinker said. Just be sure to avoid high doses if you’re taking a blood thinner, Kien Vuu, MD, author and performance and longevity medicine consultant, told Health.

2. Vitamin D3 + K2

Vitamin D3 and K2 are often combined into one supplement because they work together in a very specific way, and are “critical for immune balance, bone health, and vascular strength,” Vuu said.3

Also known as cholecalciferol, “vitamin D3 is necessary for calcium absorption for bone and muscle strength,” Chris Renna, DO, family medicine physician and founder of LifeSpan Medicine, told Health. It can also support immune function and create healthy skin, he said.4

Meanwhile, vitamin K2 is used to make proteins involved in blood clotting and bone metabolism. Plus, it may help prevent the buildup of minerals in your arteries.56

Who should take it: Supplements containing both vitamins D3 and K2 are specifically helpful for people over 50, Rinker said. But people should use caution if they’re taking Warfarin, or if they have existing calcium disorders or kidney dysfunction, he said.7

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