Ageing is a quiet change that slips over the body throughout the years, marked by declining nutrient absorption, increased inflammation, and the reduced production of key biological compounds that support our overall wellbeing. This is where supplementation comes in, helping us age with strength and grace.
Ageing has a funny way of sneaking up on us. One day, we’re taking intense workout sessions and late nights in stride, and the next, our bones are creaking in places we didn’t know they could, and our energy just doesn’t feel quite the same.
While ageing is a natural process we all go through, many tend to underestimate how much the body changes over time, especially when it comes to nutrient levels. The body requires extra care as the years go by – care that can be nurtured with the right lifestyle habits, and good nutritional support.
What Happens When We Age
Many people don’t think seriously about ageing until they begin to notice these less-than-flattering features of growing old, of lower energy levels and mental acuity, stiffer joints, and the increased difficulty maintaining muscle strength.
These changes are a consequence of the body’s nutrient absorption becoming less efficient, as well as the gradual decline in the production of important compounds like collagen and CoQ10.
Modern lifestyles can also make matters worse. Busy schedules, diets rich in processed foods, poor sleep, and a lack of physical activity can heighten stress and inflammation, accelerating some of these changes without people even realising it.
As such, it is important that we keep a balanced diet, exercise, get quality sleep, and even practice some stress management to maintain the body. To aid us further, we can take certain supplements to help fill nutritional gaps and support wellness as the years go by.
Supplements for Healthy Ageing
While our diets are, more often than not, able to help us meet our nutritional needs, the reduction in nutrient absorption, combined with the fact that a decrease in appetite is a common experience in ageing, can make this a challenge.
This is an important reason for why some opt to take supplements.
Supplements that prove particularly beneficial include:
Omega-3
Omega-3 fatty acids, which are primarily sourced from fish oil, are highly-researched nutrients known for supporting cardiovascular and cognitive health. The two main forms, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), help reduce inflammation in the body. This can protect the body against the development of certain chronic conditions, such as heart disease, and preserve memory and cognitive performance in older adults.
Sources of omega-3 fatty acids:
- Softgels
- Fatty fish, such as salmon and mackerel
- Walnuts, chia, flax and hemp seeds
Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is a naturally-occurring antioxidant found in the body. It plays a vital role in producing cellular energy, especially in organs that require a lot of it, like the brain, heart and muscles.
Low levels of CoQ10 have been linked to conditions such as type 2 diabetes, heart failure, cancer, and Alzheimer’s disease. Research suggests that supplementation can support heart health and protect cells against oxidative stress.
Sources of CoQ10:
- Softgels
- Meat, fish and nuts
Calcium
Bone health becomes increasingly important as we age, especially for older adults at risk of osteoporosis. Calcium plays a key role here, helping to improve bone strength and bone density.
The body’s calcium requirement increases as we age, so if we are unable to get sufficient amounts from our diet, supplementation can help, especially when paired with vitamin D, which boosts calcium absorption.
Sources of calcium:
- Tablets
- Dairy products
- Leafy greens and tofu
- Fortified foods like cereals
Curcumin
Curcumin is an active ingredient found in turmeric. It has both anti-inflammatory and antioxidant properties, and can have a particularly positive impact on longevity.
Some research suggests it can have a protective effect against neurodegenerative diseases, while others have found that it can ease knee pain from osteoarthritis.
Sources of curcumin:
Collagen
Collagen is type of protein found in the body that offers structural support to a variety of tissues, such as the skin, muscles, bones and connective tissues. Wrinkles and sagging skin are some of the visible signs of the body’s decline in collagen production as we age. Supplementation may help maintain skin elasticity and hydration, as well as joint health.
Sources of collagen:
Taking a Balanced Approach
It should be noted: supplementation isn’t necessary for all of us.
According to Dr Alvin Wong, a senior principal research dietitian from the Department of Dietetics at Changi General Hospital (CGH), in CNA: “We can get our nutritional needs from food most of the time, so food should come first. Individuals can consider taking supplements to address specific gaps, but not to ‘supercharge’ an already healthy diet.”
Check with your healthcare provider before you adopt a new supplementation routine, especially if you are already following treatment for a medical condition.
“Starting supplements should be approached with the same careful considerations as taking medications,” highlighted Dr Wong.
How we age is influenced by the choices we make every day. Remember that healthy ageing isn’t about chasing our youth, but about preserving mobility, independence, and an overall quality of life.
Read More
- 5 Natural Supplements to Help Manage High Blood Pressure
- 5 Must-Have Supplements for a Stronger Heart
- 5 Natural Supplements for Glowing Skin
External References
- Ajmera, R. (2025, May 16). A Definitive Guide to Supplements for Healthy Aging. Healthline. Retrieved from: https://www.healthline.com/nutrition/a-definitive-guide-to-supplements-for-healthy-aging
- Brownstein, A. (2026, April 3). 15 Antiaging Supplements and Vitamins to Help You Live Longer. Verywell Health. Retrieved from: https://www.verywellhealth.com/anti-aging-supplements-11713738
- Forsyth, A. (2026, May 8). 9 Supplements Doctors Recommend Most to Support Healthy Aging. Health. Retrieved from: https://www.health.com/supplements-recommended-for-healthy-aging-11965054
- Lau, D. (2025, September 30). Do you really need supplements to give you more energy, clearer skin or better sleep? CNA. Retrieved from: https://www.channelnewsasia.com/today/adulting/supplements-pills-necessary-marketing-5345001
- Lillis, C. (2025, June 19). Anti-aging supplements. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/anti-aging-supplements
