Do Anti Ageing Supplements Actually Work?
Somewhere in the 1990s, Meryl Streep drank a magic potion, fell down a staircase, snapped her neck at a genuinely upsetting angle, and then carried on with her evening. Is that the dream - living forever (minus the weird neck)? Eternal youth, impeccable bone structure, a body that refuses to accept the consequences of poor decisions.
Death Becomes Her understood the assignment because we are all, on some level, hoping that the right pill, serum, or supplement will let us cheat the clock, ideally while still looking fabulous. And while living to 100 might sound incredible, remember the moral of the story: it is not about how long you live, but how well you live.
If you type "anti-ageing supplements" into any search bar, you will be met with a flood of promises like NMN capsules that can ‘reverse cellular age’, resveratrol that channels the power of red wine to make you younger, and collagen powders that claim to give you back your youthful-looking skin.
The wellness industry specialising in longevity is booming, and it is making some very big claims. But before you empty your wallet, maybe you should ask a better question. What do these anti-ageing supplements actually do? And are there more meaningful ways to support healthy ageing?
Lifespan versus health span (why the difference matters)
Medical science has gotten remarkably good at keeping us alive, which is handy. What it may not have solved yet is how to keep us well for the full ride. The gap between lifespan (how long you live) and health span (how many of those years you spend in good health with energy and independence) is becoming more critical for us to think about.
The anti-ageing supplement breakdown - what does the evidence say?
Most of us are not chasing immortality, but it’s important that any intervention or product you choose to take can genuinely support our quality of life - especially in later years.
The anti-ageing area of supplements is screaming with the promise of longer life, better cells, glowing glass-like skin and the energy of a whimsical child (ok maybe not that one). But what is worth taking?
Anti-ageing supplements
1. NMN and NAD+
NAD+ (nicotinamide adenine dinucleotide) is a molecule that your body absolutely needs. It is involved in cellular energy production, DNA repair, and regulating ageing-related processes. And yep, NAD+ declines with age.
NMN (nicotinamide mononucleotide) is one of the compounds your body can use to make NAD+. Human studies show that NMN can increase NAD+ levels, which is promising. So this is why it has become super popular recently. Early evidence is encouraging; that’s why, for some, supplementation absolutely makes sense, but it’s obviously not a miracle supplement.
Is NMN just a fancy B supplement?
Sort of…but not quite. NMN is derived from niacin (vitamin B3), and your body ultimately converts both into NAD+. The difference is in the pathway. Standard B3 needs multiple conversion steps to turn into NAD+, whereas NMN appears to be a more direct NAD+ precursor than standard niacin, which means fewer conversion steps and potentially higher cellular uptake.
2. Resveratrol (the red wine dream)
Resveratrol exploded into the spotlight thanks to early research suggesting it could activate longevity pathways. The headlines went wild, and to be honest, we are still seeing headlines saying a glass of red wine a day is good for you. But sadly, as much as I love a pinot noir, the reality is a little more underwhelming. It does have a strong effect in animals, but it is inconsistent and modest in humans, with poor bioavailability, and you'd need way more than you could get through a single glass of wine.
3. Curcumin
Curcumin, a compound found in turmeric, has solid evidence for reducing chronic inflammation, supporting joint health and helping balance inflammatory pathways that are linked to ageing-related diseases.
This matters because chronic low-grade inflammation is one of the biggest drivers of cardiovascular disease, metabolic dysfunction and neurodegeneration - all things that accelerate with age and also exaggerate ageing ‘issues’.
So if we are talking about ‘anti-ageing’, utilising curcumin by targeting inflammation is one of the best and most evidence-backed approaches we have. We use turmeric in our Anti-Flam.
🌿Related: 5 Anti-Inflammatory Herbs You Need To Try
4. Collagen and antioxidants
Collagen peptides do have evidence that shows they can help improve skin elasticity and may support joint function. Antioxidants (like vitamin C and vitamin E) are also essential for baseline health and help manage oxidative stress. But if you are looking at taking high-dose antioxidants, specifically for longevity, sadly, there is not enough evidence to back up the hype on Instagram and show that their benefits are that direct. Reducing oxidative stress is of benefit, but taking a high dose antioxidant is not a guarantee that you will live longer.
5. Chamomile
Chamomile does not get the same hype as NMN or resveratrol, but it arguably has more credible human evidence behind it. Clinical trials using chamomile extract have shown meaningful reductions in mild to moderate anxiety. Chronic anxiety keeps your stress hormone, cortisol, elevated, which then contributes to inflammation, metabolic dysfunction and tissue breakdown over time.
🌿Related: 5 Safe And Effective Herbs To Help Anxiety
It has also shown improvement in sleep quality. This matters a lot when we talk about ageing, as sleep and stress are not just ‘wellness’ concepts; they are directly linked to biological ageing. Poor sleep is associated with accelerated cellular ageing and impaired repair processes. Chamomile works across both of these pathways by gently balancing the nervous system and supporting more restorative sleep, which is why we use it in our Rest and Calm. There is also emerging animal research suggesting its key compound, apigenin, may influence pathways involved in NAD+ metabolism.
🌿Related: 8 Incredible Herbs To Help With Sleep
6. Globe artichoke
Globe artichoke is one of the most underrated plants in the longevity conversation. Its active compound, cynarin, has well-documented hepatoprotective properties, meaning it actively supports liver function and helps reduce oxidative stress on your liver cells. Multiple randomised controlled trials have confirmed that artichoke leaf extract can lower liver enzymes and reduce LDL cholesterol. We use globe artichoke in our Liver Bitters.
So why does that matter for ageing? Because the liver sits at the centre of so many of your body systems that directly influence your long-term health. A well-functioning liver is central to detoxification, hormone metabolism and long-term metabolic health. When your liver function is compromised, these systems become less efficient, which in turn contributes to more inflammation, metabolic dysfunction, and hormonal imbalance over time.
