Once you hit your 40s, it can feel like every supplement promises to turn back the clock. From collagen powders to trendy gummies, the anti-aging market is overflowing with products claiming to keep you looking—and feeling—younger.
But according to board-certified surgeon Dr. Michael Zadeh, many of those supplements simply don’t have strong scientific evidence behind them. Instead of wasting money on every new wellness trend, he recommends focusing on a handful of nutrients that have been studied for their potential to support healthy aging.
Here are the supplements he says are actually worth considering.
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Vitamin D3
Vitamin D3 tops Dr. Zadeh's list because it plays a key role in maintaining healthy cells as you age. According to the physician, vitamin D3 helps the body:
- Fight inflammation
- Support DNA repair
- Keep cells functioning properly over time
He also recommends pairing vitamin D3 with vitamin K2, explaining that K2 helps direct calcium into your bones instead of allowing it to build up in your arteries.
Omega-3 Fatty Acids
Omega-3s continue to earn praise for their heart and brain benefits, but Dr. Zadeh says they may also play a role in longevity. He explains that omega-3 fatty acids help reduce inflammation throughout the body while supporting cognitive health. Some research also suggests they may help protect telomeres—the protective caps on chromosomes that naturally shorten as we age.
Creatine
Although many people associate creatine with athletes and bodybuilders, Dr. Zadeh says it deserves more attention for healthy aging. Creatine is naturally produced from amino acids and stored primarily in muscles and the brain, where it provides a quick source of energy. Research has linked creatine supplementation to:
- Increased lean muscle mass
- Greater muscle strength
- Improved bone density
- Better physical function with age
Since maintaining muscle becomes increasingly important after 40—especially for women experiencing age-related muscle loss—creatine has become one of the most researched longevity supplements.
Magnesium
Magnesium is involved in more than 300 enzymatic reactions throughout the body, making it one of the most important minerals for overall health. Dr. Zadeh notes that magnesium supports:
- Energy production
- Muscle function
- Nerve health
- DNA repair
- Blood sugar regulation
Because magnesium deficiency becomes more common with age, many healthcare providers recommend ensuring adequate intake through diet or supplementation when appropriate.
The bottom line
While these nutrients show promising evidence, Dr. Zadeh says no supplement can replace the fundamentals. Healthy nutrition, regular strength training, quality sleep, stress management, and routine medical care continue to have the greatest impact on how we age. Supplements may help fill nutritional gaps—but they're most effective when paired with healthy lifestyle habits that support longevity from the inside out.
