These are the best supplements for anti-ageing, says health expert

Ageing is a fact of life – but discomfort doesn’t have to be. A whole host of ailments and physical effects seem to barrage us as we get older, from weary, weakened bones and wrinkles to brain fog and dwindling concentration spans.

While the positive effects of a balanced, healthy lifestyle can’t be overstated, it’s also true that sometimes, all your body needs is a little extra helping hand to get it back to its former glory.

Supplements come in all different forms, from multivitamins to dissolvable powdered drinks, and can tackle pretty much every old-age complaint you can think of. Low libido? There’s a supplement for that. Increasingly sensitive gut health? There’s a supplement for that.

Take back control of your life with our helpful guide on which supplements could be the right fit for you. 

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Best for younger-looking skin: collagen

Over the years, many of us will notice changes in our skin’s texture, such as a lack of firmness and an increase in fine lines and wrinkles. A lot of this can be traced back to a little something called collagen. This naturally occurring structural protein is responsible in large part for your skin’s elasticity.

During our 20s, collagen is at its most readily abundant in our bodies – but then, without warning, it starts playing hard to get. Hannah Samano, CEO of women's health platform Unfabled, explains that from around the age of 25, our natural collagen starts to slowly decline, dropping by roughly 1% every year.

Hannah says that collagen has become a bit of a beauty buzzword lately – found not just in supplements but also many skincare and beauty products – except it really does deserve the hype.

According to Hannah, this triple-threat does it all: ‘Collagen is linked to skin, hair, bone, nail and even joint health.’ Studies suggest that supplements can boost your collagen levels back up to how they once were, preserving your bone and joint health and retaining healthier, younger-looking skin.

Leslie Kenny, longevity expert and founder of Oxford Healthspan, explains, ‘Collagen is the key building block for your skin and keeps it looking young’. She adds that ‘collagen can also give your skin that much sought-after youthful, healthy glow. One study of freshwater marine collagen showed that supplementing with it reduced wrinkles and improved skin radiance, hydration and firmness.’

Why not try: Radiant Me by GP Nutrition 

This nourishing formula combines plant-based collagen, protein, superfoods and antioxidants to support healthy skin, hair and nails, leaving you looking and feeling your best.

Best for bone health: calcium

Creaky joints and weary bones; an inescapable groan every time you sit down or stand up… Sound familiar? They keep us propped up – without them we’d be jelly – yet many of us take our bone health for granted.

Bone density (the amount of minerals like calcium and phosphorus present in our bones, giving them strength and rigidity) begins to decline steadily from our mid-30s onwards. By age 50, our bones are actually lost faster than they are built, increasing the risk of fractures and osteoporosis.

Postmenopausal women are especially at risk of dangerously low bone density levels, thanks to lower levels of oestrogen. 

You can start to replenish your calcium stores through food choices: dairy products like milk and cheese, as well as fortified plant-based alternatives, are a great place to start. However, if you’re at high risk for osteoporosis, or you struggle to reach your targets through dietary intake, calcium supplements can help you bridge the gap and strengthen your bones effectively.

Why not try: Ultra Calcium Tablets by Vitabiotics

These tablets provide a simple, convenient daily source of calcium, formulated with vitamin D to contribute to the maintenance of healthy bones and teeth.

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Best for bloating and gut issues: apple cider vinegar

Thanks to a combination of decreased stomach acid, changes in gut bacteria and slower digestive processes, bloating and discomfort are increasingly common as we age.

Research at Unfabled shows that as many as 61% of women struggle with persistent bloating. For some, this presents as a mildly unpleasant sensation, but for many it’s a painful, uncomfortable experience that can have serious impacts on your day-to-day.

As the years roll on, it’s important to take steps to protect your gut health and ensure that it doesn’t interfere with your life.

Alongside a healthy lifestyle, incorporating regular exercise and increased fibre and water intake, research suggests that apple cider vinegar could be the solution for your unhappy gut.

The substance is said to have prebiotic properties, supporting good gut bacteria, plus the acetic acid in vinegar can suppress the growth of harmful bacteria – fighting the good fight on both counts.

Hannah adds: ‘Apple cider vinegar has been shown to boast many health benefits such as supporting metabolism, reducing bloating and enhancing insulin sensitivity.’ 

However, one rather large downside: apple cider vinegar is famously unpleasant to drink, not to mention that when consumed raw and undiluted, the highly acidic drink can damage your tooth enamel. For these reasons, supplementing can be a safer option to incorporate this gut-friendly drink.

Hannah adds that the best apple cider vinegar supplements will contain ‘The Mother’ – this good bacteria is naturally occurring in raw forms of apple cider vinegar and is said to aid digestion and nutrient absorption, so you won’t want to miss out on its benefits. 

Why not try: Apple Cider Vinegar Gummies by Unfabled

Enjoy the gut health benefits of apple cider vinegar without the unpleasant taste; these apple-flavoured gummies are designed to support digestion and ease bloating.

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Best for cell renewal: spermidine

Though we may not be aware of it, our bodies are performing little miracles every day. Take the process of autophagy, for example. This natural cell renewal process works by breaking down old and damaged cells, and using them to create energy or build new structures in the body – basically, upcycling for your cells.

Unfortunately, autophagy naturally slows down as we age. This leaves us with less effective immune responses and an increased risk of age-related diseases.

Leslie explains that supplements containing spermidine, a naturally occurring polyamine, are shown to promote longevity by activating this process of autophagy.

It doesn’t end there though; Leslie adds that spermidine boasts more benefits than just cell renewal. ‘An added bonus is that it can increase the synthesis of elastin and collagen in the skin, helping to promote the growth of healthier hair and longer lashes.’ What’s not to love?

Why not try: Oxford Healthspan Spermidine Supplement 

This wholefood spermidine supplement is made with defatted wheatgerm and a special prebiotic fibre to kickstart the body’s cell renewal process.

Best for stress: ashwagandha

Stress isn’t just an unpleasant experience – it can lead us to an early grave. Studies show that chronic stress can reduce a person’s life expectancy by as much as 2.8 years.

Plus, evidence shows that when the body is in an ongoing state of stress, this constant ‘fight or flight’ response keeps the body working in overdrive and eventually leads to physical changes such as cell damage and inflammation, accelerating the physical effects of ageing.

It also causes your body to produce more of the stress hormone cortisol, which breaks down collagen (that all-important protein which helps to keep your skin looking firm and youthful).

Combatting stress is important, not just for keeping your mind at peace, but also to slow the harmful effects of ageing from accelerating rapidly. 

You can take control of your stress levels through a variety of lifestyle changes, including mindfulness, meditation, spending time with friends and getting enough sleep. To help fast-track the process, supplements can be used to target your stress hormones internally.

Studies show that taking supplements of ashwagandha, the medicinal herb, can have wondrous effects, including an increased sense of calm, improved sleep and reduced feelings of stress and anxiety. This is because it’s an adaptogen – a plant which is capable of reducing the amount of cortisol released by the body. Goodbye stress, hello inner peace.

Why not try: Serene Vitamin Gummies by Manifesto Nutrition These gummies are supercharged with ashwagandha KSM-66, along with vitamins D3, B12 and B6, to enhance your mood, regulate hormones and reduce stress.

Best for sleep: magnesium

Anyone who’s experienced sleepless nights will tell you: sleep deprivation is a killer. The effects aren’t just limited to a sensation of tiredness during the day; reduced sleep can lead to a whole host of negative symptoms, including a weakened immune system and cognitive limitations.

Plus, studies show that poor sleep can often cause weight gain because it disrupts the hormone levels of leptin, which signals when we are full, and increases the hormone ghrelin, which makes us feel hungrier. 

Studies and anecdotal evidence suggest that magnesium supplements could be the key to getting a good night’s sleep.

Magnesium is said to regulate melatonin, the hormone produced by our bodies to make us sleepy, and also targets calcium to help our muscles relax.

Samantha Grocuss of wellness brand Curated Beauty London explains: ‘Taken in the evening, magnesium supports calm, muscle recovery and deeper, restorative sleep.’ 

Why not try: Quiet Shift Magnesium Supplement by Curated Beauty 

These magnesium capsules blend magnesium citrate and magnesium glycinate to promote deep, restorative sleep and emotional steadiness.

• Signs you have a magnesium deficiency that's sabotaging your sleep

Best for libido: maca root

‘Low sexual desire is one of the most commonly reported concerns among women,’ says Hannah. She explains that as many as 40% struggle with changes in libido – this can come down to a variety of factors, including deteriorating testosterone levels for men and a decline in oestrogen and progesterone for peri- and post-menopausal women.

But despite it being such a common issue, says Hannah, many women are too embarrassed to seek help. 

She suggests maca root as the go-to supplement for boosting libido. ‘Known as “Peruvian ginseng”, maca root has been used for centuries in the Andes to support energy, fertility, and libido. What’s fascinating is that it contains gentle phytoestrogenic compounds – plant compounds with a chemical structure similar to the human hormone oestrogen.’

Why not try: Maca Root Capsules by Unfabled

These vegan capsules are formulated with maca root and fortified with zinc to boost sex drive and reduce menopausal symptoms like hot flushes and night sweats.

Best for brain fog & concentration: Lion’s Mane

Walking into a room and immediately forgetting why you were headed there in the first place. When the word you’re looking for is on the tip of your tongue, but you just can’t seem to place it. Perhaps you feel it wasn’t always quite this bad: if you sense that your cognitive functions are slowing down as you age, you’re certainly not alone.

Mild cognitive decline is, in fact, a completely normal part of ageing. However, it shouldn’t get in the way of your daily life, and many older adults – especially post-menopausal women – are reportedly fed up with the feeling that their brain isn’t cooperating.

Hannah explains, ‘Brain fog is one of the most common symptoms experienced by women during menopause, affecting up to 60%. Unfabled Labs research found that 50% of women identified brain fog as a top concern and were seeking supplements to support focus and mental performance.’ 

Enter, lion’s mane. Used for centuries in traditional Chinese medicine, this fungus is known for its neuroprotective properties.

Cognitive Rehabilitation Therapist and brain health expert Natalie Mackenzie says of this unassuming ingredient: ‘Often referred to as the smart mushroom, it is thought to promote neuronal growth, something that is extremely important as we age. Research suggests that it can aid memory, focus and overall cognitive function, as well as promote mood and wellbeing. It is often recommended across concussion populations for its neurostimulating properties.’

Why not try: Focus Blend with Lion's Mane by Adaptogenic Apothecary  

This organic Lion’s Mane powder supplement tackles brain fog by sharpening focus and memory.

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