Since the dawn of civilization, humans have sought ways to slow the aging process and extend their vitality. Ancient Egyptians used honey and aloe vera for youthful skin, while Chinese emperors consumed pearl powder, believing it would grant them longevity. In medieval Europe, alchemists tirelessly pursued the elusive “elixir of life.” Today, the quest for youth continues—except now, we have science to guide us.
The modern anti-aging industry is a multi-billion-dollar market filled with countless supplements, serums, and so-called “miracle” products, making it overwhelming and expensive to navigate. With so much hype and misinformation, it can be difficult to determine which supplements are truly worth the investment. That’s why we’ve cut through the noise and selected 11 anti-aging supplements backed by rigorous scientific research. These compounds have been studied for their ability to support longevity, improve skin health, enhance cognitive function, and promote overall vitality.
If you’re looking for research-backed ways to age gracefully, these supplements are a great place to start.
1. Collagen
Collagen is the most abundant protein in the human body, providing structural support to skin, bones, and connective tissues. As we age, collagen production declines, leading to wrinkles and joint discomfort. Studies show that hydrolyzed collagen supplementation improves skin elasticity and hydration, reducing wrinkle formation [1]. For a comprehensive collagen supplement resulting in optimal results, be sure it contains clean-sourced collagen types I, II, III, V & X including grass-fed bovine and wild-caught fish along with Vitamin C for absorption.
2. Vitamin C
Vitamin C is a potent antioxidant and an essential cofactor in collagen synthesis, enhancing skin firmness and elasticity. It neutralizes free radicals, reducing oxidative stress that accelerates aging. Research indicates that vitamin C supplementation improves skin health and reduces the appearance of wrinkles [2]. Incorporating a daily supplement into your routine ensures you receive both collagen and vitamin C, working together to promote youthful skin and full body antioxidant support.
3. Topical Vitamin A (Retinoids)
Topical application of vitamin A derivatives, such as retinol, has been shown to improve skin texture, reduce fine lines, and promote cell turnover. Prescription-strength retinoic acid has demonstrated significant improvements in skin appearance, with over-the-counter retinol products offering milder effects [3]. Adding a high-quality retinol serum to your skincare routine can yield noticeable anti-aging benefits.
4. Epigallocatechin Gallate (EGCG)
EGCG, a powerful antioxidant in green tea, helps slow aging by activating AMPK, a key enzyme for energy production and cell repair [4]. It supports brain health by boosting BDNF, a protein that protects memory and learning while lowering the risk of Alzheimer’s [5]. EGCG also promotes heart health by reducing bad cholesterol, improving blood flow, and regulating blood sugar [6]. Additionally, it aids weight management by boosting fat burning and metabolism [7] while reducing inflammation, which is linked to aging and disease [8]. A powerful metabolism-boosting and anti-aging supplement can provide a convenient and easy way to reap all of EGCG’s benefits.
5. Hyaluronic Acid
Hyaluronic acid (HA) keeps skin hydrated, smooth, and wrinkle-free, but its benefits extend beyond skincare. It lubricates joints, easing stiffness and discomfort, supports eye health by preventing dryness, and aids tissue repair for faster healing [5–7]. Since HA levels decline with age, oral supplementation helps maintain hydration, flexibility, and overall tissue health for full-body anti-aging support.
6. Omega-3 Fatty Acids
Omega-3 fatty acids, commonly found in fish oil, have been linked to numerous health benefits, including reduced inflammation and improved heart health. Emerging research suggests that omega-3 supplementation may slow biological aging and enhance skin barrier function [6]. Incorporating a high-quality omega-3 supplement into your diet can support overall longevity.
7. Nicotinamide Mononucleotide (NMN)
NMN is a precursor to NAD+, a molecule essential for energy metabolism and DNA repair. Research indicates that NMN supplementation can mitigate age-related disorders and promote healthy cellular function [7]. For those seeking to support cellular health, NMN supplements offer a promising avenue for longevity.
8. Creatine
Creatine is well-known for its role in muscle energy production. However, recent studies also suggest that creatine supplementation may enhance cognitive function and protect against neurodegenerative diseases, making it a valuable anti-aging supplement [8]. Including a creatine supplement in your daily regimen can support both physical and mental vitality.
9. Resveratrol
Resveratrol is a polyphenol found in grapes and red wine, known for its antioxidant and anti-inflammatory properties. Studies suggest resveratrol may activate sirtuins—proteins linked to longevity and DNA repair [9]. Additionally, it has shown potential for improving cardiovascular health and reducing oxidative stress, key factors in aging.
10. Vitamin D
Vitamin D is essential for bone health, immune function, and inflammation reduction. Research links optimal vitamin D levels to a lower risk of osteoporosis, certain cancers, and cardiovascular diseases [10]. Supplementing with vitamin D can help maintain healthy aging, particularly for individuals with limited sun exposure.
11. Ashwagandha
Ashwagandha is a powerful adaptogen that helps the body manage stress and fatigue, both of which accelerate aging. It has been shown to lower cortisol levels, reducing chronic stress that can contribute to inflammation, weight gain, and premature aging [11]. Beyond its physical benefits, ashwagandha supports brain health, improving memory, focus, and cognitive function—critical for healthy aging [12]. Studies suggest it enhances neuroprotection, helping to slow cognitive decline and support mental clarity [13]. Additionally, ashwagandha promotes muscle strength, endurance, and recovery, making it a valuable anti-aging supplement for maintaining mobility and overall vitality [14]. A high-quality ashwagandha supplement that includes black pepper extract for better absorption is an excellent way to reap full-body and brain anti-aging benefits.
Risks and Side Effects
While adding anti-aging supplements to your routine can help promote longevity and overall wellness, it’s important to use them wisely. Taking excessive amounts of certain supplements can have harmful effects rather than benefits. For instance, high doses of vitamin A or vitamin E may lead to toxicity, while fish oil can cause side effects like indigestion, diarrhea, or lowered blood pressure.
To avoid potential issues, always stick to the recommended dosage and reduce intake if you experience any adverse reactions. Another option is to incorporate anti-aging foods into your diet, such as blueberries, salmon, nuts, turmeric, and dark chocolate. These foods provide similar nutrients in naturally balanced amounts, making them less likely to cause negative side effects.
As with any supplement, consult your healthcare provider before starting, especially if you have existing health conditions or take medications that may interact with supplements.
Conclusion
Incorporating science-backed anti-aging supplements into your daily routine can help support skin health, brain function, heart health, and overall vitality as you age. While aging is inevitable, supplements like collagen, vitamin C, EGCG, hyaluronic acid, omega-3s, and ashwagandha provide targeted benefits to slow its effects, enhance cellular repair, and reduce inflammation. However, it’s important to choose supplements wisely, follow recommended dosages, and consider nutrient-rich anti-aging foods as part of a balanced approach to longevity. By making informed choices, you can give your body the support it needs to stay strong, youthful, and resilient for years to come.
References
[1] Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral supplementation of collagen improves skin elasticity and hydration. Skin Pharmacol Physiol. 2014;27(3):113-119.
[2] Pullar JM, Carr AC, Vissers MC. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
[3] Mukherjee S, Date A, Patravale V, Korting HC, Roeder A, Weindl G. Retinoids in the treatment of skin aging: an overview of clinical efficacy and safety. Clin Interv Aging. 2006;1(4):327-328.
[4] Fujimura Y, Watanabe Y, Kurihara T, Kiyohara C. Green tea polyphenol EGCG prevents skin aging. J Dermatol Sci. 2012;65(2):134-141.
[5] Kawada C, Hashimoto F, Matsuda N. Effects of hyaluronic acid ingestion on skin hydration. J Clin Biochem Nutr. 2010;47(2):201-207.
[6] Calder PC. Omega-3 polyunsaturated fatty acids and inflammatory processes. Nutr Res Rev. 2006;19(1):65-77.
[7] Sinclair DA, Verdin E. The role of NAD+ in aging and longevity. Cell Metab. 2016;23(6):965-981.
[8] Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function. Curr Aging Sci. 2011;4(2):134-151.
[9] Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006;5(6):493-506.
[10] Autier P, Boniol M, Pizot C, Mullie P. Vitamin D status and longevity. Am J Clin Nutr. 2015;102(3):678-684.
[11] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into ashwagandha’s stress-reducing effects. J Clin Psychopharmacol. 2019;39(3):279-285.
[12] Choudhary D, Bhattacharyya S, Joshi K. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017;14(6):599-612. Journal E JMP+2es.wikipedia.org+2Cambridge Cognition+2
[13] Tandon N, Yadav SS. Ashwagandha (Withania somnifera): Role in Safeguarding Health, Immunity, and Combating Infections. Int J Ayurveda Res. 2020;11(2):100-109.
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The Science-Backed Benefits of Ashwagandha for Men’s Health
When it comes to optimizing men’s health, natural adaptogens like ashwagandha (Withania somnifera) have garnered significant attention. Ashwagandha is an ancient herb rooted in Ayurvedic medicine, known for its apoptogenic properties that help the body resist stress. Modern scientific research supports its benefits for various aspects of men’s health, from improving testosterone levels to enhancing muscle growth and cognitive function. Below, we’ll explore the science behind ashwagandha and why it may be a beneficial addition to men’s wellness routines.
1. Supports Healthy Testosterone Levels and Male Fertility
Testosterone is a key hormone in men’s health, influencing muscle mass, energy levels, mood, and libido. Research suggests that ashwagandha can naturally support testosterone production. A randomized, double-blind, placebo-controlled study found that men supplementing with ashwagandha experienced a 17% increase in testosterone levels and a significant boost in sperm count and motility compared to those in the placebo group [1].
Another clinical trial showed that infertile men who took ashwagandha supplements saw improved sperm parameters and antioxidant levels, contributing to enhanced reproductive health [2].
2. Enhances Strength and Muscle Growth
For men looking to optimize physical performance, ashwagandha may serve as a valuable supplement. A 2015 study published in the Journal of the International Society of Sports Nutrition examined the effects of ashwagandha supplementation on resistance training. Participants taking ashwagandha experienced greater increases in muscle strength, muscle size, and testosterone levels compared to the placebo group [3].
Additionally, ashwagandha has been shown to reduce exercise-induced muscle damage and inflammation, allowing for faster recovery post-workout [4].
3. Reduces Stress and Supports Mental Well-Being
Chronic stress and high cortisol levels can negatively impact men’s health, leading to fatigue, anxiety, and even decreased testosterone. Ashwagandha has been extensively studied for its stress-reducing properties. A randomized controlled trial found that individuals supplementing with ashwagandha had significantly lower cortisol levels (up to 30%) compared to the placebo group, along with improvements in anxiety and overall well-being [5].
Moreover, ashwagandha has shown promise in enhancing cognitive function. A clinical study published in Evidence-Based Complementary and Alternative Medicine found that ashwagandha supplementation improved memory, focus, and reaction time in healthy individuals [6].
4. Promotes Heart Health and Regulates Blood Sugar Levels
Heart disease remains one of the leading causes of mortality in men. Emerging research suggests that ashwagandha may contribute to cardiovascular health by reducing inflammation, lowering blood pressure, and improving lipid profiles. A study conducted on individuals with stress-related hypertension showed a significant reduction in blood pressure after consistent ashwagandha supplementation [7].
Additionally, ashwagandha has been found to support healthy blood sugar levels. A 2020 meta-analysis revealed that ashwagandha could help lower fasting blood glucose and improve insulin sensitivity, making it a promising supplement for metabolic health [8].
5. Boosts Stamina, Endurance, and Athletic Performance
Whether you’re an athlete or simply want more energy throughout the day, ashwagandha may help. A study published in the Journal of Ayurveda and Integrative Medicine found that participants who took ashwagandha experienced significant improvements in endurance, oxygen consumption (VO2 max), and overall stamina during physical activity [9].
This makes ashwagandha an excellent option for men seeking to enhance their exercise performance and daily energy levels naturally.
How to Take Ashwagandha for Best Results
Dosage and Best Practices
For best results, ashwagandha should be taken consistently and in the correct dosage. Studies suggest that 250-600 mg per day of standardized ashwagandha extract is effective for stress reduction, testosterone support, and muscle growth [10]. Some individuals may require higher doses, and research supports doses up to 1,000-1,500 mg per day for enhanced effects [11]. However, while some sources recommend taking as much as 6,000 mg per day, it is best to stick to a moderate dosage unless under the supervision of a healthcare professional [12].
For optimal absorption, ashwagandha should be taken with meals and specifically a fatty food since it is a fat-soluble herb. Think healthy fats such as olive oil, avocado, and nuts. Additionally, black pepper extract can enhance its bioavailability. Look for a supplement that includes black pepper for superior absorption rate.
Potential Side Effects and Contraindications
Ashwagandha is generally well-tolerated, but some individuals may experience mild side effects such as digestive discomfort, drowsiness, or headaches. If you are new to ashwagandha, it’s best to start with a lower dose and assess how your body responds.
Certain groups should exercise caution or avoid ashwagandha, including:
- Pregnant or breastfeeding women
- Individuals with autoimmune diseases (such as rheumatoid arthritis or lupus) as it may stimulate the immune system
- Those taking thyroid medications, as ashwagandha may increase thyroid hormone levels
- Individuals on blood pressure or blood sugar-lowering medications, as it may enhance these effects
If you are currently taking medications or have a pre-existing condition, it is best to consult a healthcare professional before incorporating ashwagandha into your routine.
Choosing a High-Quality Ashwagandha Supplement
Not all ashwagandha supplements are created equal. When selecting an ashwagandha supplement, look for products that contain high-quality extracts and bioavailability enhancers like black pepper extract.
For those looking for a trusted option, Healthful Seasons Ashwagandha with Black Pepper is a premium choice. This supplement offers 800 mg of pure Ashwagandha (2.5% withanolides) and includes black pepper in their formulation for best absorption. It is also third-party tested for purity and potency. You can find it here: Healthful Seasons Ashwagandha With Black Pepper.
For those who prefer a gummy option, Nature Made Ashwagandha Gummies offer a tasty alternative: Nature Made Ashwagandha Gummies.
Conclusion
Ashwagandha is a scientifically backed adaptogen that offers numerous benefits for men’s health, including enhanced testosterone levels, improved strength and endurance, reduced stress, and better cardiovascular and metabolic health. Understanding the correct dosage, best practices, and potential contraindications can help you maximize its benefits while ensuring safe use. With its extensive research-based advantages, ashwagandha is an excellent addition to any man’s wellness routine.
References:
[1] Mahdi, A. A., et al. “Clinical Evaluation of the Spermatogenic Activity of Withania Somnifera in Oligospermic Males: A Pilot Study.” Evidence-Based Complementary and Alternative Medicine, 2013.
[2] Ambiye, V. R., et al. “Clinical Evaluation of the Spermatogenic Activity of Ashwagandha Root in Oligospermic Males: A Double-Blind, Randomized, Placebo-Controlled Study.” Journal of Ethnopharmacology, 2013.
[3] Wankhede, S., et al. “Examining the Effect of Withania Somnifera Supplementation on Muscle Strength and Recovery: A Randomized Controlled Trial.” Journal of the International Society of Sports Nutrition, 2015.
[4] Raut, A. A., et al. “Exploring the Role of Ashwagandha in Exercise Recovery and Muscle Growth.” Phytotherapy Research, 2016.
[5] Chandrasekhar, K., et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Ashwagandha Root Extract on Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, 2012.
[6] Choudhary, D., et al. “Efficacy and Safety of Ashwagandha Root Extract on Cognitive Function in Healthy Individuals.” Evidence-Based Complementary and Alternative Medicine, 2017.
[7] Salve, J., et al. “Effects of Withania Somnifera (Ashwagandha) on Stress, Anxiety, and Hypertension.” Journal of Ayurveda and Integrative Medicine, 2019.
[8] Sharma, S., et al. “A Meta-Analysis on the Effects of Ashwagandha on Glycemic Control.” Journal of Medicinal Food, 2020.
[9] Sengupta, P., et al. “Effects of Ashwagandha on Physical Performance in Healthy Individuals.” Journal of Ayurveda and Integrative Medicine, 2017.
[10] Lopresti, A. L., et al. “The Effects of Ashwagandha (Withania somnifera) on Stress and Anxiety: A Systematic Review and Meta-Analysis.” Journal of Alternative and Complementary Medicine, 2021.
[11] Chandrasekhar, K., et al. “A Double-Blind, Placebo-Controlled Study of a High-Concentration Ashwagandha Root Extract on Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, 2012.