Three in four Americans take dietary supplements, according to the Council for Responsible Nutrition’s 2024 survey, with 91% of users calling supplementation “essential to maintaining their health.” But which ones can help support healthy aging? Here are several to consider, along with the science behind them.
Collagen Supplements for Skin and Muscles
As we get older, we may develop more wrinkles or notice that our skin has started to sag. That’s because collagen production starts to decline after the age of 60, and our existing collagen also begins to break down more quickly. Research has found that a collagen supplement can help improve the hydration, moisture, and elasticity of the skin, also reducing skin wrinkling and roughness. Reduced collagen with age can also lead to smaller, weaker muscles — and more muscle aches. A 2025 study published in the Journal of Functional Foods shares that bovine collagen specifically has been proven to help with muscle fatigue and soreness. It also found that bovine collagen peptides supplements were associated with increased lean mass, improved grip strength, and lower muscle loss markers.
Multivitamins for the Liver
An estimated 100 million Americans have liver disease, many of whom are undiagnosed and unaware they have it. This can be dangerous since, when left untreated, liver disease can lead to cancer in this organ or even liver failure. Metabolic dysfunction-associated steatotic liver disease (MASLD)—the updated name for what was formerly known as non-alcoholic fatty liver disease (NAFLD)—involves a buildup of fat in the liver. It is one of the most common types of liver disease, affecting an estimated 30% of people worldwide. A 2025 study published in Scientific Reports reported that people with MASLD who took a multivitamin had a lower risk of premature death. They also had a reduced risk of cerebrovascular disease and kidney disease, causing researchers to suggest that a multivitamin supplement may help protect people with metabolic dysfunctions.
Magnesium for Inflammation
While the acute inflammation you get with an injury or infection is good because it helps initiate healing, chronic inflammation can lead to disease. And chronic inflammation is so common with age that it has a term: inflammaging. In an article in the journal Nutrients, the authors explain that not having adequate magnesium levels is associated with increased inflammatory markers, and it’s “very common” for people to be magnesium deficient in old age. They hypothesize that keeping magnesium levels at the optimal amount can contribute to healthy aging, adding that if seniors have trouble getting enough of this nutrient in their diet, magnesium supplements should be considered. Magnesium glycinate specifically may also help with sleep. This form of magnesium is known for its bioavailability (meaning your body can use more of it) and has been found to enhance sleep quality, also reducing anxiety, which helps support more restorative sleep.
Fiber for Healthy Aging Overall – Especially for Women
Many of us have been repeatedly told the importance of getting enough fiber in our diet. It not only helps protect against constipation but can also reduce the risk of certain chronic diseases, yet 95% of adults don’t consume enough, according to the National Resource Center on Nutrition & Aging. A 2025 study reinforces the importance of adequate fiber intake for women, especially. This research involved 47,513 women, and after analyzing their dietary habits, researchers noted that total dietary fiber intake in midlife was associated with healthy aging. They defined healthy aging as not having major chronic diseases or facing cognitive or physical impairments, along with having good mental health. Fiber-rich foods include fruits, vegetables, nuts, and seeds. If you don’t get enough of these food sources in your diet, you may want to consider a fiber supplement.
Taking Healthy Aging Supplements Safely
There is no one-size-fits-all approach to healthy aging supplements. Talk with your healthcare provider about your concerns. They can provide guidance about which supplements may help, and which ones are safe given your health status and any medications you may be currently taking. Former football coach Marv Levy once said: “Age is inevitable. Aging isn’t.” Hopefully, supplements like the ones mentioned here can help make this statement true for you.
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