Can Food Supplements Slow Biological Age?

Tablets that promise stronger defences, capsules marketed as anti-wrinkle fixes, powders said to extend life: food supplements are sold on big claims. A recent study in the journal Nature Medicine has reignited the debate. It suggests that certain vitamins and minerals might slightly slow so-called biological age. But how solid is the evidence - and who, if anyone, is it worth it for?

What the term “biological age” actually means

Everyone knows their chronological age: it is the number on official documents and simply counts the years since birth. Biological age is more intriguing because it aims to reflect how “worn” the body really is.

Researchers estimate biological age, among other approaches, by looking at changes associated with our genetic material. The focus is not so much on the genes themselves, but on chemical tags attached to DNA. These epigenetic patterns shift over time and can be read using specialised “clocks”. Such measurements show that some people are biologically much younger than their passport photo would suggest - while others age faster.

“Biological age describes the body’s state of health, not simply the number of years lived.”

On average, people who age more slowly in biological terms have a lower risk of common age-related conditions such as heart attack, stroke or certain cancers. That is why scientists worldwide are looking for ways to influence ageing processes - through exercise, diet, medicines and, potentially, food supplements.

The new study: vitamins slow ageing at DNA level - slightly

The study presented in Nature Medicine examined older adults who took a daily combination of vitamins and minerals. Using blood samples, the researchers estimated biological age via epigenetic markers. The outcome: those taking the supplements showed a slightly slower pace of ageing compared with participants who did not take the products.

What matters here is that the finding relates to laboratory measurements rather than visible wrinkles, physical fitness or lifespan. The observed change was a subtle shift in DNA-related patterns. Whether that small difference later translates into fewer illnesses or more healthy years of life is still unknown.

“The data point to a measurable, but only moderate effect of the products on biological ageing markers.”

The study focused on people in later life. It does not allow clear recommendations for younger, healthy individuals. The researchers also tested a specific nutrient mix, which tells us nothing about the confusing range of products on the market.

Why so many questions remain despite the bold promises

Food supplements are a vast business, generating global revenues in the hundreds of billions. In some countries, a majority of the population regularly takes vitamins, minerals or herbal capsules.

Unlike medicines, food supplements are usually regulated as foods. As a result, manufacturers face far less stringent requirements to prove effectiveness. Often, general statements such as “contributes to the normal function of the immune system” are permitted - claims that apply to individual nutrients, not necessarily to the specific finished product.

• No obligation to submit clinical trials demonstrating effectiveness
• Major differences in quality and dosage between products
• Marketing plays on fears about deficiency and ageing
• Consumers often struggle to judge benefits and risks

It is hardly surprising that studies like this quickly become headlines. Many people want a simple, tablet-based answer - particularly when ageing and disease are involved. Yet the overall evidence remains mixed. Some studies find small effects, others show no advantage at all, and some even suggest risks when doses are too high.

Who can genuinely benefit from food supplements

Despite the scepticism, there are groups for whom certain products can be useful - or even necessary. Doctors and nutrition specialists most often highlight:

• People with a confirmed deficiency - for example iron deficiency, vitamin D deficiency or vitamin B12 deficiency, typically verified via blood tests.
• Very elderly or undernourished individuals - when people eat too little or take many medicines, nutrient intake can suffer.
• Vegan diets - vitamin B12 is effectively essential; depending on the situation, vitamin D, iodine or iron may also be needed.
• Pregnant and breastfeeding women - particularly folic acid and iodine, and sometimes other nutrients depending on medical advice.

In these situations, supplements are not mainly about “rejuvenation”, but about closing clear nutritional gaps. It is plausible that correcting a deficiency could have a favourable effect on biological age, but that is difficult to quantify.

Isn’t a balanced diet enough?

Nutrition professionals have been making the same point for years: if you eat a varied diet, you usually do not need tablets. Plenty of vegetables and fruit, wholegrains, pulses, nuts and high-quality oils typically cover requirements without difficulty. This sort of pattern is also central to healthy ageing.

Even so, surveys show that many people would rather reach for capsules than make lasting lifestyle changes. A product can be ordered quickly; changing how you eat takes time, patience and planning.

“Food supplements can fill gaps, but they do not replace a healthy diet, exercise and enough sleep.”

Anyone hoping a multivitamin can compensate for years of inactivity and poor diet is simply postponing the issue. The evidence more strongly suggests that an overall healthier lifestyle has a far greater impact on biological age than individual nutrients.

Risks: when “more” is not automatically “better”

Many products subtly imply they are harmless because they are “just vitamins”. That is not always true. Fat-soluble vitamins such as A, D, E and K can build up in the body. Very high doses over a long period can cause harm, including effects on the liver, kidneys or bone metabolism.

There is also the risk of interactions with medicines, for example blood thinners or certain cancer and heart treatments. Herbal products are not automatically safe either; they can contain active compounds that meaningfully affect the body.

Nutrient	Possible risk with excessive intake
Vitamin A	Liver problems, headaches, increased risk in pregnancy
Vitamin D	Excess calcium, kidney damage at extremely high doses
Iron	Gastrointestinal problems, long-term strain on organs
Selenium	Hair loss, nail changes, neurological symptoms

What the study really means in day-to-day life

This new research adds an interesting piece to the puzzle: it appears possible to nudge epigenetic ageing markers slightly through targeted nutrient supplementation. However, turning that into a clear instruction for everyday life would be premature.

For healthy people without a confirmed deficiency, the key message remains: if you want to stay younger for longer, prioritise well-established factors first. These include:

• regular physical activity, especially endurance exercise plus moderate strength training
• a diet rich in plant foods and low in ultra-processed products
• enough sleep and stress reduction
• no smoking and a cautious approach to alcohol
• regular preventive health checks

Supplements can make sense within that broader framework, but not as a replacement. If you still want to take a product, it is best to discuss it with your GP or a nutrition specialist. A quick look at blood test results can clarify whether a deficit exists at all and what dose is appropriate.

Why biological ageing will remain a hot topic

Researchers will continue to track the links between food supplements and biological age. Epigenetic clocks are becoming more precise, and studies are getting larger and better controlled. In the future, more targeted combinations of nutrients, medicines and lifestyle programmes may emerge that measurably slow ageing processes.

Until then, a pragmatic approach applies: eating a balanced diet, staying active and listening to your body lays the most important foundation for slower biological ageing. Individual tablets may provide some support - but they are small adjustments, not a magic potion against time.