Most of what supports healthy aging is unglamorous: sleep, movement, protein, plants and not smoking. Supplements sit on top of that, and the useful ones are cheap and well studied. Here is a short stack we would start from, with who each item is for.
The basics
- Fiber (psyllium or ground flax), if you eat fewer than 25–38 g a day, which is most people. See our fiber guide.
- Omega-3 (EPA and DHA), if you eat oily fish less than twice a week. See how to read a fish oil label.
- Magnesium, if your diet is light on greens, legumes, nuts and whole grains. Stay under 350 mg a day from supplements. See which form to choose.
- Vitamin D, if a blood test shows you are low, which is common in winter and in people who spend little time outdoors. Ask your doctor to test rather than guessing at a dose.
- Creatine (3–5 g a day), if you do or plan to do resistance training, at any age. See creatine beyond the gym.
What we would skip
- Proprietary blends that do not state the dose of each ingredient.
- Weight-loss formulas and "fat burners".
- Products sold on promises to reverse aging or cure disease. No supplement has shown that.
Food first
Several of these can come from the kitchen instead of a capsule: oily fish twice a week, a spoon of ground flax, a handful of nuts and seeds, beans most days. The pantry shelf in our shop exists for that reason.
Check before you start
Bring your list to your doctor or pharmacist if you take medication, are pregnant or nursing, or have a kidney, liver or heart condition. Some combinations matter: fish oil with blood thinners, magnesium with some antibiotics, vitamin K with warfarin.
Sources
- NIH Office of Dietary Supplements, Dietary supplement fact sheets.
This guide is general information, not medical advice. Talk to your doctor or pharmacist before starting a supplement if you are pregnant or nursing, take medication, or have a medical condition.