Healthy Ageing: Which Supplements Actually Work? What the Latest Research Reveals

Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles.

Healthy Ageing: Which Supplements Actually Work? What the Latest Research Reveals

A Chiropractor's Guide to Healthy Ageing in Sunbury and Melton

Australians are living longer than ever before. While increased life expectancy is a wonderful achievement, the real goal isn't simply living longer—it's maintaining strength, mobility, independence and quality of life as we age.

Researchers are now focusing on "healthspan" rather than lifespan. Healthspan refers to the years we spend healthy, active and free from significant disability.

A comprehensive review published in 2025 examined more than 20 studies investigating dietary supplements that may support healthy ageing. The findings provide valuable insights into which supplements show genuine promise and which require more research.

At Health Wise Chiropractic, we regularly help patients across Sunbury, Melton and surrounding communities stay active, mobile and independent through every stage of life. Here's what the latest evidence says about supplements that may support healthy ageing.

Why Healthy Ageing Matters

Ageing naturally affects every system in the body, including:

• Muscle strength

• Joint health

• Bone density

• Cognitive function

• Cardiovascular health

• Immune function

• Metabolic health

Research shows these changes are driven by several biological processes, including:

• Increased inflammation

• Oxidative stress

• Reduced mitochondrial function

• Declining muscle protein synthesis

• Cellular ageing

The good news? Lifestyle factors, including exercise, nutrition and targeted supplementation may help slow some of these age-related changes.

The Most Effective Anti-Ageing Strategy Isn't a Supplement

One of the strongest findings from the review wasn't about supplements at all.

Among 208 older adults studied, the greatest improvements in muscle mass and strength occurred in participants who combined:

• Resistance training

• Whey protein supplementation

Importantly, protein supplementation alone did not produce the same benefits.

Key Finding

The group performing heavy resistance training with whey protein was the only group that successfully preserved muscle mass while increasing strength.

This reinforces what healthcare professionals have known for years:

Exercise remains the foundation of healthy ageing.

Protein: Essential for Maintaining Strength as We Age

Loss of muscle mass, known as sarcopenia, is one of the biggest contributors to reduced mobility and falls in older adults.

Research suggests:

• The current Recommended Dietary Allowance of 0.8 g/kg/day may be insufficient for many older adults.

• Optimal protein intake may be closer to 1.0–1.3 g/kg/day.

• Higher protein intake combined with strength training helps maintain muscle and physical function.

Protein-Rich Foods

Excellent sources include:

• Lean meat

• Fish

• Eggs

• Greek yoghurt

• Cottage cheese

• Legumes

• Tofu

• Whey protein

Collagen Supplements: More Than Just Skin Health

Collagen has become one of Australia's most popular supplements, and the research is encouraging.

Studies found that taking 5–10 grams of collagen peptides daily may help:

• Reduce joint pain

• Improve mobility

• Support tendon health

• Enhance connective tissue repair

• Improve physical function in people with osteoarthritis

One study found that adults taking 10 g of collagen daily experienced significant improvements in knee osteoarthritis symptoms and physical function.

Who May Benefit?

Collagen supplementation may be particularly useful for:

• Active adults

• Older Australians

• People with osteoarthritis

• Those recovering from tendon or ligament injuries

Gut Health and Healthy Ageing

Researchers are increasingly discovering links between gut health, immunity and brain function.

Interestingly, one study found that a beneficial gut bacterium called Bifidobacterium longum was present in:

• 100% of centenarians studied

• Only 30% of younger adults

Probiotic supplementation may help:

• Support immune function

• Improve gut health

• Reduce inflammation

• Support mood and cognitive function

• Improve digestive comfort

Although the evidence remains emerging, maintaining a healthy gut microbiome appears to play an important role in ageing well.

Omega-3 Fish Oils Continue to Show Benefits

Omega-3 fatty acids remain among the most extensively researched supplements.

Studies suggest omega-3s may:

• Reduce inflammation

• Support cardiovascular health

• Improve cognitive function

• Support mood

• Enhance brain health

Research found optimal anti-inflammatory benefits were achieved at doses of approximately 2 grams daily of EPA and DHA combined.

Natural Sources

• Salmon

• Sardines

• Mackerel

• Tuna

• Trout

Magnesium: The Forgotten Mineral

Many Australians fail to consume adequate magnesium.

Research links higher magnesium intake with:

• Better muscle function

• Reduced risk of type 2 diabetes

• Improved cardiovascular health

• Better muscle preservation during ageing

Magnesium appears particularly beneficial in people who are deficient.

Foods Rich in Magnesium

• Spinach

• Nuts

• Seeds

• Legumes

• Whole grains

Emerging Supplements Showing Promise

Several newer supplements are attracting scientific interest.

GlyNAC

A combination of glycine and N-acetylcysteine.

Research showed improvements in:

• Muscle strength

• Walking ability

• Cognitive function

• Mitochondrial health

• Inflammation levels

NMN (Nicotinamide Mononucleotide)

Research suggests NMN may improve:

• Insulin sensitivity

• Metabolic health

• Cellular energy production

However, larger studies are still needed.

Urolithin A

Early research indicates potential benefits for:

• Muscle endurance

• Walking performance

• Mitochondrial function

These findings are promising but remain preliminary.

Supplements That Need More Research

While often marketed heavily online, several supplements have mixed evidence.

These include:

• Resveratrol

• Quercetin

• High-dose Vitamin E

• Selenium

• Various antioxidant blends

Although some studies show benefits, results remain inconsistent, and supplementation should be individualised.

Lifestyle Recommendations for Healthy Ageing

The strongest evidence continues to support lifestyle interventions.

1. Strength Train Twice Weekly

Resistance training remains the most effective strategy for preserving muscle mass and strength.

2. Walk Daily

Aim for at least 30 minutes of walking most days.

3. Prioritise Protein Intake

Include quality protein with every meal.

4. Maintain Joint Mobility

Regular stretching and mobility exercises help preserve movement and function.

5. Get Quality Sleep

Poor sleep accelerates many ageing-related processes.

6. Stay Socially Connected

Strong social connections have repeatedly been associated with healthier ageing outcomes.

Simple Exercises for Healthy Ageing

Sit-to-Stand

Improves leg strength and balance.

How to perform:

1. Sit in a chair.

2. Stand without using your hands.

3. Slowly sit back down.

4. Perform 10 repetitions.

Heel Raises

Improves lower leg strength and balance.

How to perform:

1. Stand holding a bench.

2. Raise onto your toes.

3. Lower slowly.

4. Repeat 15 times.

Wall Push-Ups

Improves upper body strength.

How to perform:

1. Place hands on a wall.

2. Bend elbows and lower towards the wall.

3. Push back.

4. Perform 10–15 repetitions.

Single Leg Balance

Helps reduce fall risk.

How to perform:

1. Stand near support.

2. Balance on one leg for 20–30 seconds.

3. Repeat both sides.

Healthy Ageing Support in Sunbury and Melton

At Health Wise Chiropractic, we help patients across Sunbury, Melton, Diggers Rest, Gisborne, Bacchus Marsh and surrounding communities stay active and mobile throughout every stage of life.

Whether you're managing arthritis, stiffness, back pain, neck pain or simply looking to remain active as you age, our team can help develop a personalised plan focused on movement, strength and long-term wellbeing.

The Bottom Line

The latest research shows that while certain supplements may support healthy ageing, none replace the foundations of good health.

The strongest evidence supports:

✔ Regular resistance training✔ Adequate protein intake✔ Collagen for joint support✔ Omega-3 fatty acids✔ Maintaining a healthy gut microbiome✔ Staying physically active

Healthy ageing isn't about finding a miracle supplement—it's about combining evidence-based nutrition, movement and healthy lifestyle habits to stay strong, mobile and independent for as long as possible.

Looking for a Chiropractor in Sunbury or Melton?

Health Wise Chiropractic provides evidence-based chiropractic care, rehabilitation and exercise advice to help you move better, feel better and age well.

Book an appointment today and take the next step towards healthier ageing.

How Chiropractic Care May Help

At Health Wise Chiropractic, we take a comprehensive approach to posture-related care.

Treatment may include:

• Chiropractic adjustments

• Postural assessment

• Soft tissue therapy

• Corrective exercises

• Ergonomic advice

• Laser therapy

• Shockwave therapy

• Spinal decompression therapy

We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction.

About the Author

Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation.

He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches.

His treatment focus includes:

• Chiropractic adjustments

• Sports chiropractic

• Massage therapy

• Shockwave therapy

• Laser therapy

• Non-surgical spinal decompression

Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions.

Reference

Kurtz JA, Singleton KM, Vasenina E, Jäger R, Gonzalez D, Schwarz A, Howard J, Antonio J. Targeted Supplementation and Nutritional Strategies for Healthy Aging: A Review of Physiological and Molecular Benefits. Curr Nutr Rep. 2026 Jun 3;15(1):53. doi: 10.1007/s13668-026-00776-y. PMID: 42234350; PMCID: PMC13233893.