Guide by goal
Supplements for ageing well
The 14 actives in the library that the quiz considers when your goal is ageing well, ordered by the strength of their evidence, with their reference dose. Their profiles link to 32 studies.
What the evidence says for each
The level of evidence sums up everything known about each active, not just for this goal. What there is specifically for ageing well is in the studies on its profile.
| Active | Evidence | Reference dose | What is known |
|---|---|---|---|
| Omega-3 (EPA + DHA) | Strong | 1–2 g of EPA + DHA a day. | Authorised EU claim EPA and DHA contribute to the normal function of the heart (250 mg a day); DHA contributes to the maintenance of normal brain function and normal vision. EFSA considers up to 5 g a day safe. |
| Vitamin C | Strong | 200–500 mg a day. | Authorised EU claim Vitamin C contributes to normal collagen formation for the normal function of skin, increases iron absorption and contributes to the reduction of tiredness and fatigue. |
| Vitamin D3 + K2 | Strong | 1,000–2,000 IU (25–50 µg) of D3 + 90–180 µg of K2 a day. | Authorised EU claim Vitamin D contributes to the maintenance of normal bones and to the normal function of the immune system. Correcting a deficiency is its best-established use; with normal levels, taking more has no proven benefit. |
| Coenzyme Q10 | Promising | 100–200 mg a day. | Its levels fall with age. Meta-analyses of trials show a modest reduction in feelings of fatigue; in young, healthy people the effect is unclear. |
| Hydrolysed collagen | Promising | 2.5–10 g a day (2.5–5 g for skin; 10 g for joints). | Meta-analyses show improvements in skin hydration and elasticity, but most trials are funded by manufacturers and independent ones find smaller effects. |
| CurcuminAdvanced level | Promising | No more than 153 mg of curcumin a day for a 60 kg adult (ANSES guideline maximum, 2022). | Trials and meta-analyses in adults show less joint discomfort and better recovery after exercise. Rare cases of liver damage have been reported with high-absorption forms. |
| Alpha-lipoic acid (ALA)Advanced level | Experimental | 300 mg a day. | Meta-analyses show small effects on blood sugar and weight. Limited evidence for cravings. |
| FisetinAdvanced level | Experimental | 100 mg a day in supplements. | Almost all the evidence is preclinical (animals and cells). There are human trials under way, some on joint health, with no established clinical results. |
| Lion’s mane (Hericium erinaceus)Advanced level | Experimental | 1–3 g of extract a day. | Very few human trials, all small: signals of mild cognitive improvement in older adults. The rest of the evidence is from animals. |
| N-acetylcysteine (NAC)Advanced level | Experimental | 300 mg a day. | A precursor of glutathione, the cell’s main antioxidant. In healthy people, the evidence is limited. |
| NAD⁺ precursor (NR)Advanced level | Experimental | Up to 300 mg of NR a day (maximum authorised in the EU). | It consistently raises blood NAD⁺ levels; clinical benefits (energy, metabolism, ageing) have not yet been shown in humans. |
| ResveratrolAdvanced level | Experimental | Up to 150 mg a day (maximum authorised in the EU). | Widely studied in animals; in humans, results on ageing and metabolism are inconsistent. |
| SpermidineAdvanced level | Experimental | 1–3 mg of spermidine a day (the dose in the studies). | Of interest for its role in autophagy (cellular “clean-up”) in animal studies. In humans, a 12-month trial found no benefit for memory. |
| Urolithin AAdvanced level | Experimental | 500 mg a day. | Small trials in middle-aged and older adults showed improvements in muscle endurance and strength and in mitochondrial markers; other measures did not change. |
How to choose
An active appearing here does not mean you need it. The quiz combines this goal with the rest of your answers and only suggests the ones with enough reasons, without repeating actives that do the same thing.
Each profile explains the form, time of day, what to check on the label, precautions and studies. If a problem persists or worries you, see a healthcare professional: a supplement is no substitute for that.
Other goals
- Supplements for tiredness
- Supplements for better sleep
- Supplements for stress
- Supplements for memory and focus
- Supplements for hormonal balance
- Supplements for skin, hair and nails
- Supplements for joints
- Supplements for sugar cravings
- Supplements for vitality and desire
- Supplements for physical performance
- Supplements for digestion
Guide reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and the studies on each profile.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.