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Anti-aging supplements: Vitamin C, collagen, and more
Vitamin C
Curcumin
Vitamin E
Collagen
Resveratrol
Omega-3 fatty acids
Summary
Aging is a part of life, and there are many different ways in which a person may experience the aging process, from skin aging to age-related diseases.
Many different vitamins, proteins, and compounds can support the aging process, protecting the body from damage caused by age-related diseases, and C, or 'L-ascorbic acid,' is a water-soluble vitamin with antioxidant properties. This means it helps protect the body's cells from free radical damage. As the National Cancer Institute (NCI) explains, free radicals are unstable molecules that may play a role in certain diseases of aging, such as cancer, heart disease, and stroke.
Some studies have suggested that vitamin C's antioxidant effects may also influence markers of cellular aging. For example, it may affect the length of structures called telomeres, which sit at and protect the ends of chromosomes. As a 2022 review explains, telomeres shorten with each cell division, increasing the risk of cell damage and age-related diseases.
A 2023 study of more than 7,000 participants found that higher dietary intake of vitamin C links to an increase in telomere length. Specifically, each increase in vitamin C intake correlated with a modest increase in telomere length, suggesting a potential slowing of cellular aging. However, further research is necessary to confirm this effect. » Learn more about vitamin C
Curcumin belongs to a group of natural compounds called 'curcuminoids', which primarily derive from the underground stems or 'rhizomes' of the turmeric plant.
According to the NCI , curcumin may interfere with cell-signalling pathways to disrupt certain hallmarks of cellular aging and cancer development. Some of these pathways concern: inflammation
cell proliferation
cell death or 'apoptosis'
According to a 2024 review, evidence suggests that curcumin may alter levels of proteins involved in the natural aging process, thereby helping to slow age-related cellular changes. Specifically, curcumin may change levels of the proteins 'sirtuins' and 'AMPK', while inhibiting pro-aging proteins, such as 'NF-κB' and 'mTOR'.
According to the review, curcumin also has other aging support effects, including: reducing oxidative stress
reducing inflammation
increasing telomere length
However, the 2024 review notes that while curcumin shows promise as an aging support supplement, further clinical trials are necessary to investigate the long-term effects of curcumin supplementation on age-related pathology. Moreover, scientists must work to improve the bioavailability of curcumin without also increasing its risk of side effects.
As the NIH explains, vitamin E is the collective term for a group of fat-soluble compounds with antioxidant properties.
Some recent studies suggest that vitamin E may be particularly beneficial for reducing the signs of skin aging, especially when used in combination with other antioxidant supplements.
In addition, a 2024 review notes that some studies have linked vitamin E to reduced oxidative stress and increased telomere length. » Learn more about vitamin E
Collagen is a protein that provides structural support to various body tissues, including the skin, bones, muscles, and connective tissues. Collagen production declines with age, leading to visible signs of skin aging, such as wrinkles or sagging skin.
A 2024 study investigated the effects of combined collagen and vitamin C supplementation on skin aging among females ages 40 to 65 years. The study found that a 16-week course of daily supplementation with 5 grams (g) of hydrolysed collagen and 80 mg of vitamin C led to significant improvements in the following parameters, when compared with placebo: skin thickness
skin texture
wrinkle severity » Learn more about wrinkles
Resveratrol is a type of plant compound called a 'polyphenol'. It is primarily found in red grapes, red wine, and certain berries.
According to a 2021 review, resveratrol may be a safe and effective compound for the prevention and treatment of aging and age-related diseases. Resveratrol may achieve this via the following mechanisms of action: reducing oxidative stress
reducing inflammatory reactions
improving cell function
regulating apoptosis » Learn more about resveratrol
Omega-3 fatty acids are a type of polyunsaturated fat that the body does not produce naturally. As such, humans must get these fatty acids from dietary sources, such as flaxseeds or fish, or from supplements. Examples of omega-3 fatty acids include :
A 2021 study investigated the aging support effects of a 4-month course of omega-3 supplementation in sedentary, middle-aged adults with excess weight. The researchers divided the participants into three groups: a placebo group, a low dose omega-3 group, and a high dose omega-3 group.
The findings suggest that the omega-3 supplementation had the following effects: blocking stress-related decreases in the enzyme 'telomerase', which helps to repair the telomeres on chromosomes
reducing levels of the 'stress hormone', cortisol
reducing levels of the protein 'interleukin-6' (IL-6), which links with inflammation, aging, and age-related diseases.
Moreover, higher doses of omega-3 link to more significant effects, suggesting a possible causal relationship between omega-3 supplementation and aging support.
Similarly, a 2025 study showed that omega-3 supplementation helped to slow biological aging over the course of 3 years. These effects were small, but significant. » Learn more about omega-3 fatty acids
Aging is an inevitable process that may affect people in different ways. However, certain supplements may help to slow aging or target specific aspects of the aging process.
For example, research suggests that vitamin C, vitamin E, and curcumin may all help increase telomere length—a process that appears to protect against aging and age-related diseases. In addition, vitamins C and E are rich in antioxidants, which help protect the body's cells against free radical damage. Other substances like curcumin and Omega-3 fatty acids help protect against inflammatory processes that could otherwise contribute to aging.
Anyone who is considering starting a supplement should first talk with a doctor. Some supplements can interfere with other supplements or medications a person is taking, so it is important to establish whether a particular supplement or dosage is safe to take. Medical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Aaseth J, et al. (2021). Coenzyme Q10 supplementation–In ageing and disease.
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