Supplements Marketed for Ageing

HEALTH · UNITED KINGDOM

Supplements Marketed for Ageing

What the popular ingredients claim, where the research actually is, and what works

Longevity supplements are a fast-growing category built on real laboratory science and a considerable leap to the products on sale.

NAD precursors

NMN and nicotinamide riboside raise NAD levels in blood, which is measurable and real. NAD declines with age, and whether raising it with a supplement produces meaningful health outcomes in people is not established.

Human trials so far are small and short, with outcomes that are biochemical rather than clinical. Regulatory status also differs between countries.

Resveratrol and related compounds

Early animal results generated enormous interest, and human trials have been inconsistent. Absorption is poor, and the doses used in cell studies are not achievable by eating or supplementing.

Collagen and skin

Some trials report modest improvements in skin hydration and elasticity, with small effects, short durations and substantial industry funding.

The pattern to watch for

Results in cells or in mice presented as though they applied to people. A mechanism explained in detail while the clinical outcome goes unmentioned. Studies funded by the seller.

Ask whether the trial was in humans, how many, for how long, and what actually changed.

What has strong evidence

Not smoking, regular physical activity including resistance training, sleep, a varied diet with plenty of plants and fibre, managing blood pressure and cholesterol, social connection, and daily sunscreen for skin.

None of it is sold in a jar, and the effect sizes are far larger than anything in this category.

Reading a study claim

Check whether the research was in humans, how many people, for how long, and what was actually measured. A biomarker moving is not the same as a health outcome changing.

Look for who funded it, since industry-funded studies in this area are the majority.

Skin specifically

Daily broad-spectrum sunscreen, a retinoid and not smoking have more evidence for how skin ages than every supplement in this category combined.

Where money is better spent

A blood pressure monitor, a decent pair of walking shoes, or a few sessions with a coach to learn resistance training safely all have more evidence behind them than any longevity supplement.

A health check with a GP identifies the things that actually shorten lives — blood pressure, cholesterol, blood sugar and smoking.

Reading a supplement label

Check the amount of each ingredient per serving against the dose used in any study cited, and how many capsules make up a serving. A proprietary blend without quantities cannot be assessed.

Look for third-party testing, which verifies contents and screens for contaminants.

Safety

Tell your doctor and pharmacist everything you take. High doses of anything are not automatically better, and several supplements interact with medication.

Anyone pregnant, breastfeeding or with a medical condition should take advice first.

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