As a personal trainer and nutritionist, I often get asked which supplements actually help slow aging—and which are just hype. The supplement industry is full of products that promise youthful skin, longer lifespans, and better energy, but few truly deliver on those claims.
While some ingredients have promising research behind them, others rely more on marketing than science. Below, we’ll look at five of the most popular so-called “anti-aging” supplements to see what they’re supposed to do, what research really says, and whether they’re actually anti-aging!
Resveratrol
What is it supposed to do?
Resveratrol, which is found in grapes and red wine, is said to mimic calorie restriction by activating sirtuins and reducing oxidative stress.
What does the research say?
Animal and cell studies are promising, but human evidence is weak overall. One review concluded, “There is currently no conclusive clinical evidence to advocate its recommendation in any healthcare setting. Over the last 20 years, the increasing weight of clinical evidence suggests resveratrol can benefit human health, but more large, high-quality clinical trials are required to transition this intriguing compound from health food shops to the clinic.”
Does it hold any particular value for men?
There’s no evidence that resveratrol benefits men differently.
Is it actually anti-aging?
Despite the hype, there’s no solid proof that resveratrol slows aging in humans.
Nicotinamide riboside
What is it supposed to do?
Nicotinamide riboside (NR) is a precursor to NAD⁺, which is a molecule that naturally declines with age and supports cellular energy and repair.
What does the research say?
One ScienceDirect article shared that “Administration of NAD+ precursors exhibit beneficial effects against aging in animal models and clinical trials.” It also stated, “NAD+ levels decline with aging and various nutrient stresses. Reduced NAD+ levels cause aging and aging-associated disease.” This suggests that NR could have some positive effects, but more thorough research needs to be done.
Does it hold any particular value for men?
Data from male participants show NR is bioactive, but there’s no sex-specific advantage.
Is it actually anti-aging?
NR has been proven to boost NAD⁺ levels, but more research needs to be done to fully support its ability to influence human aging.
Collagen
What is it supposed to do?
Collagen supplements claim to reduce wrinkles and restore skin elasticity as natural collagen declines with age.
What does the research say?
A 2023 meta-analysis shared that “26 randomized controlled trials (RCTs) involving 1721 patients [were assessed to find] the effects of hydrolyzed collagen (HC) supplementation on skin hydration and elasticity. The results showed that HC supplementation significantly improved skin hydration and elasticity.”
Does it hold any particular value for men?
Most studies involve women when it comes to the potential anti-aging effects of collagen. However, there is evidence backing the effects of collagen on muscle mass in men.
Is it actually anti-aging?
Consistent collagen intake may positively affect skin hydration and elasticity, improving the skin’s appearance with age.
Peptides
What is it supposed to do?
Peptides—short amino acid chains—are marketed to signal collagen growth and repair tissues.
What does the research say?
One NIH study states, “Anti-aging peptides can address age-related distress by getting involved in cell–cell communications, controlling the activity of enzymes such as collagenase, helping in the easy transportation and delivery of biomolecules and inhibiting the production of neurotransmitters such as acetylcholine.”
However, the same study also shares, “Consequently, it is necessary to adequately understand the current use of anti-aging peptides and their properties in anti-aging research and the development of related therapeutic strategies. To facilitate this process, a compilation of anti-aging peptides under one roof in a user-friendly database will be helpful. To the best of our knowledge, such a database has yet to be reported.”
Does it hold any particular value for men?
Most research focuses on women; there is no proven male-specific benefit.
Is it actually anti-aging?
Essentially, while evidence shows that peptides may help improve skin appearance, more research is needed to substantiate these claims and make peptides a reliable anti-aging skincare method.
Antioxidant blends
What is it supposed to do?
Antioxidant blends combine nutrients such as vitamins C and E, selenium, and CoQ10 to reduce oxidative stress, a key factor in aging.
What does the research say?
The research behind antioxidant blends is promising for anti-aging benefits for the skin.
ScienceDirect states, “Skincare routines now consider topical antioxidants essential for comprehensive sun protection and beneficial for any anti-aging regimen. These antioxidants provide extensive benefits in protecting and improving UV-damaged and aging skin.”
BMC shares, “Phytochemicals help mitigate skin aging by scavenging free radicals, modulating key enzymatic pathways, and promoting the skin’s structural integrity.”
Does it hold any particular value for men?
Benefits aren’t sex-specific, though men under oxidative stress (e.g., heavy exercisers) might see small advantages.
Is it actually anti-aging?
While antioxidant blends can help protect the skin and reduce visible signs of aging, they don’t stop or reverse the aging process itself.
