Anti-Aging Supplements: Examining the promise, science, and health risks

Anti-aging supplements have reached new heights, with billions, even trillions, of dollars changing hands. But what do we really know about their benefits and risks?

From Store Shelves to Exclusive Blends

Anti-aging supplements are everywhere: your local store, online, and through members-only monthly shipments. They promise to make you feel better and, in some cases, to turn back the clock on aging.

Some of these products have solid short-term data to support their claims, but many are moving ahead of the science.

Dr. John Cooke, Professor and Chair of the Department of Cardiovascular Sciences at Houston Methodist, cautions that while there is promise, much remains unknown.

“We don’t know if they’re going to have benefits long term, and we certainly don’t know what combinations are going to do,” he says.

Dr. Cooke has made remarkable progress in lengthening the lives of children with progeria, a rare disease that causes rapid aging. However, for most people, he believes we need better tools to personalize anti-aging therapies.

“If we had better markers for aging, it would be possible to personalize therapies. It’s a good direction to move toward, but we just need better tools.”

A Personal Journey with Supplements

Jessica St. John has been taking dozens of supplements daily for two years. She shares her experience:

“I was feeling pretty tired at the end of the day, and I kind of chalked it up to being a mom with kids,” she said. “Since starting this regimen, this is probably the best that I’ve ever felt.”

Her daily routine includes a probiotic, NAC for radical protection, a methylated multivitamin, thyroid support, green tea extract, TA-65 pills and cream, and more.

“I take everything in one day... everything!”

Jessica notes that her thyroid function and energy have improved significantly.

“I supplement with a thyroid vitamin, and that actually helped a lot. I was able to wean off the thyroid medication,” she said.

She also emphasizes that all her supplements are available over the counter.

“I’ve been to a few longevity conferences and pieced together what works for me. Some people spend up to two million dollars a year on this. For me, it’s not about living forever; it’s about having energy for my kids and living a good life.”

The Science Behind the Supplements

Dr. Cooke explains that while some supplements have evidence to support their use, many lack long-term data.

Vitamin C, vitamin A, vitamin D, and fish oil have fairly strong data showing they can reduce oxidative stress and improve metabolism.

He highlights fisetin, a plant flavonoid that may reduce senescent cells — the aged cells that cause inflammation and damage to surrounding cells.

“The idea is that if you can get rid of these senescent cells, it may help the body. Pre-clinical evidence is promising, but clinical trials have been mixed so far,” he said.

Dr. Cooke also notes that many studies on supplements are small and short-term.

“We need larger studies with better endpoints. Improving insulin sensitivity or extending telomeres sounds good, but we don’t know if that translates to longer, healthier lives,” Cooke explained.

He points to fish oil and vitamin D as examples where long-term studies show modest benefits, particularly for cardiovascular health.

The Risks of Self-Experimentation

While many consumers are trying supplements on their own, there are risks.

Some patients have damaged their livers from taking too much turmeric.

What’s Next?

Dr. Cooke believes the answer to age-related diseases like arthritis and heart disease is out there, but finding the right combination of therapies is still a mystery.

In the meantime, individual experiences and population-level evidence continue to shape a market pouring money into anti-aging promises.

The Bottom Line

Some supplements can help in the short term. Dr. Cooke says fish oil and vitamin D have the best evidence for modest benefits. Many popular anti-aging products, however, lack long-term, large-scale proof.

If you’re considering anti-aging supplements, consult your doctor, be cautious, and remember that the science is still catching up to the hype.