Coenzyme Q10, or CoQ10, is an antioxidant that’s abundant in the body. It also helps with mitochondrial function, where it provides energy for cell growth.16 This is “vital to high-energy-demanding organs like our brain, heart, and skeletal muscle,” Renna explained.
As you age, your CoQ10 levels naturally decline. But research suggests taking CoQ10 supplements may help reduce inflammation, support heart health, and protect cells from damage called oxidative stress.1718
Who should take it: Some research suggests CoQ10 could lower “blood pressure and blood sugar, which may not be helpful to some people taking medicine prescribed to do those same things,” said Renna.1920
6. Fiber
According to Vuu, fiber supports your gut barrier’s integrity and calms chronic inflammation.21 It’s also been associated with a lower risk of all-cause mortality, as well as a lower risk of death from cardiovascular disease or cancer.22
Who should take it: The vast majority of Americans don’t get enough fiber each day.23 If you struggle to hit your goals, daily fiber supplements containing psyllium (Metamucil) or wheat dextrin (Benefiber) could help improve your gut and immune health as you age.24
7. Calcium
As you age, your bones get weaker. This increases the risk of conditions like osteoporosis, and in turn, bone fractures.25
Calcium supplements may help prevent this. The mineral has been linked to improved bone strength and bone density.2627
Who should take it: Most people don’t get enough calcium, and a supplement can be helpful if you struggle to get enough in your diet.28 However, excess calcium can be dangerous—have a healthcare provider check your levels before starting a supplement, particularly if you have other health conditions.26
8. Creatine
Creatine is often thought of as a “bodybuilder supplement.” But according to Rinker, creatine can help people preserve muscle mass and reduce the risk of muscle wasting, or sarcopenia, as they get older. It could “also help with inflammation and joint health,” he added.29
Some evidence suggests that creatine supplementation for older adults can enhance memory, though more research is needed.30
Who should take it: Most creatine comes in powder form that’s mixed into beverages, and it can be taken anytime. The supplement is great for active people, but use it with caution if you have existing kidney issues.31
9. Curcumin (Turmeric)
Curcumin—the main active ingredient in turmeric—helps tamp down inflammation in the body, Darshan Shah, MD, surgeon, longevity medicine specialist, and founder of Next Health, told Health.
Because of this, it could be helpful for longevity purposes. One study suggested curcumin may have a positive effect against neurodegenerative diseases, cognitive decline, and sarcopenia.32 Another review found that taking curcumin extract may be able to relieve knee pain from osteoarthritis.33
Who should take it: Oral turmeric supplements are popular and could be beneficial for people with inflammatory conditions, Rinker said. “But it’s advisable to exercise caution if you have gallstones or [gastrointestinal] sensitivity,” he added.34
