FOOD & SUPPLEMENT BUNDLE
Foods and supplements claimed to help antioxidant defence and ageing
65 of them, ranked by strength of evidence. None reach grade A or B.
At a glance
65 foods and supplements marketed for antioxidant defence and ageing, each graded one by one against clinical trial evidence. Grade spread: C 26 · D 10 · F 1. None reach grade A or B.
The grade measures how strong the evidence is, not how good something is for you. Grade A means independent research groups replicated a reduction in real clinical events in humans; grade F means well-designed trials established there is no effect. See Methodology.
Claimed to help antioxidant defence and ageing — strongest evidence first
Within a grade, higher scores come first; verdicts without a score sit at the bottom. Follow a name to see its trials, evidence, and limits.
| C | 56 | Grape seed extract (proanthocyanidins/OPC) | Antioxidant, vascular, and edema effects |
| C | 56 | Red wine 150 mL/day at 14.2%, about 16.9 g of pure alcohol | Lower all-cause mortality and longer life |
| C | 56 | Drinking coffee, 2 to 5 cups/day, caffeinated and decaffeinated, brewing method unknown | Reduced all-cause mortality |
| C | 56 | Self-reported green tea consumption | Reduction in all-cause mortality |
| C | 54 | High-protein oral nutritional supplement containing HMB (HP-HMB) | Reduced 90-day postdischarge mortality in malnourished older medical inpatients |
| C | 52 | Pycnogenol (French maritime pine bark extract) | Antioxidant, vascular, and skin effects |
| C | 52 | Sulforaphane/broccoli sprout extract | Antioxidant, detoxification, and anticancer |
| C | 52 | Nicotinamide riboside (NR) | Increased NAD+ and healthy aging |
| C | 50 | Raw whole watercress, 85 g/day | Reduced lymphocyte DNA damage |
| C | 48 | Resveratrol | anti-aging and cardiovascular |
| C | 48 | Alpha-lipoic acid (ALA, alpha-lipoic acid, thioctic acid) | antioxidant, blood glucose, and nerves |
| C | 48 | Hydroxytyrosol | Reduction of oxidative stress and healthy aging |
| C | 46 | Freeze-dried Korean black raspberry powder (Rubus coreanus) | Antioxidant activity and reduction of oxidative stress |
| C | 45 | GlyNAC (glycine plus N-acetylcysteine) | Glutathione restoration, mitochondrial improvement, and reversal of aging |
| C | 45 | Robuvit French oak wood extract | Reduction of oxidative fatigue, resilience, and healthy aging |
| C | 43 | L-carnosine | Anti-glycation and slowing aging |
| C | 43 | MitoQ® (mitoquinone or mitoquinol mesylate, a mitochondria-targeted TPP+-linked quinone) | Longer healthspan and delayed aging through mitochondrial protection |
| C | 43 | Omega-3 EPA and DHA (long-chain marine n-3 polyunsaturated fatty acids; fish-oil-type supplement) | Slowing biological aging in older adults as measured by DNA methylation clocks |
| C | 42 | Camu-camu fruit extract (Myrciaria dubia) | Powerful antioxidant activity and healthy aging |
| C | 42 | Coenzyme Q10 (ubiquinone or ubiquinol, a mitochondrial quinone antioxidant supplement) | Reduced facial wrinkles and fine lines and improved skin smoothness after 12 weeks of oral intake |
| C | 42 | Vitamin D3 (cholecalciferol 2,000 IU as an oral capsule) | Slowed biological aging by reducing telomere attrition in middle-aged and older adults |
| C | 40 | Fisetin | Senolytic activity and healthspan extension |
| C | 40 | Ergothioneine | Antioxidant effects and healthy aging |
| C | 40 | Cycloastragenol (TA-65) | Telomerase activation and telomere maintenance |
| C | 40 | Cantaloupe melon SOD-gliadin complex (GliSODin) | Antioxidant effects and reduced oxidative stress |
| C | 40 | Molecular hydrogen-generating tablets | Reduced oxidative stress and anti-aging effects |
| D | 38 | Acai berry (Euterpe oleracea) | Antioxidant and anti-aging |
| D | 35 | Nicotinamide (niacinamide) | NAD+ replenishment and delayed aging |
| D | 30 | Spermidine | Aging, autophagy, and cognition |
| D | 30 | Pterostilbene | Antioxidant effects and healthspan extension |
| D | 30 | Glucosamine (glucosamine sulfate or hydrochloride, an amino-sugar joint supplement ingredient) | Lower all-cause mortality and longer healthspan or lifespan through regular use |
| D | 29 | Extra-virgin olive oil (EVOO; oleic-acid- and polyphenol-containing food) | Lower all-cause mortality and extend healthspan through daily consumption |
| D | 28 | Taurine | Extension of lifespan and healthspan |
| D | 25 | Coenzyme Q10 (ubiquinone or ubiquinol, a mitochondrial quinone supplement) | Slower biological aging and longer healthspan or lifespan in healthy adults |
| D | 23 | Quercetin (a flavonol supplement marketed as a senolytic) | Extension of human healthspan and lifespan by clearing senescent cells |
| F | 10 | Vitamin E (high-dose alpha-tocopherol; mainly d-alpha or dl-alpha-tocopherol/acetate, including products of 400 IU or higher) | Antioxidant and cardiovascular health/cardiovascular disease prevention |
| D | score not listed | NMN (nicotinamide mononucleotide) | anti-aging and NAD+ increase |
| ? | score not listed | Calcium alpha-ketoglutarate (Ca-AKG) | Reduction in biological age and lifespan extension |
| ? | score not listed | Luteolin | Senolytic action and inhibition of neurological aging |
| ? | score not listed | Multi-ingredient senolytic blend, Qualia-type | Clearance of senescent cells, tissue rejuvenation, and extension of healthspan |
| ? | score not listed | Fullerene C60 in olive oil | Extension of lifespan and inhibition of aging |
| ? | score not listed | Pentadecanoic acid, C15:0 | Reversal of cellular aging and extension of healthspan |
| ? | score not listed | Deuterium-depleted water, also called DDW or light water | Delayed aging and longer healthspan through lower body deuterium |
| ? | score not listed | Oral salmon-derived polydeoxyribonucleotide (oral PDRN) | Cell regeneration, skin rejuvenation, and delayed aging |
| ? | score not listed | Reduced NMN (dihydronicotinamide mononucleotide, NMNH, supplement) | Delayed aging, improved cellular energy, and longer healthspan through a surge in NAD⁺ |
| ? | score not listed | Cistanche tubulosa or Cistanche deserticola extract supplement | Delayed aging and extended human healthspan and lifespan |
| ? | score not listed | 5-Deazaflavin TND1128 (biohacking supplement) | Delayed aging and extended healthspan through NAD and mitochondrial activation |
| ? | score not listed | Low-dose lithium orotate supplement | Delayed aging and extension of healthspan and lifespan |
| ? | score not listed | Glycine alone (nonessential amino acid supplement) | Slowing human aging and extending healthspan and lifespan |
| ? | score not listed | Berberine (isoquinoline alkaloid supplement; anti-aging efficacy axis) | Slower human aging and extended healthspan and lifespan through AMPK activation |
| ? | score not listed | Apigenin alone (a flavone polyphenol supplement marketed as a senomorphic) | Slower aging rate and extended healthspan and lifespan in healthy adults |
| ? | score not listed | Shilajit, also called mumijo, a natural fulvic-acid and mineral complex sold as a supplement | Slowing biological aging in humans and extending healthspan or lifespan |
| ? | score not listed | Royal jelly, a bee product containing 10-HDA and sold as a dietary supplement | Slowed biological aging and extended healthspan or lifespan in healthy adults |
| ? | score not listed | Creatine monohydrate, a guanidino nitrogen compound sold as a dietary supplement | Slowed biological aging and extended healthspan or lifespan in healthy adults |
| ? | score not listed | Liposomal reduced glutathione (GSH, a thiol antioxidant supplement) | Slower biological aging and longer healthspan and lifespan in healthy adults |
| ? | score not listed | Astaxanthin (a xanthophyll carotenoid supplement commonly derived from Haematococcus microalgae) | Slower biological aging, longer healthspan, and longer lifespan in healthy adults |
| ? | score not listed | Pyrroloquinoline quinone disodium (PQQ disodium, a redox-active quinone supplement) | Slower aging, longer healthspan, and longer lifespan in healthy adults |
| ? | score not listed | Urolithin A (Mitopure; a gut-microbiome-derived postbiotic supplement) | Slower biological aging and longer healthspan and lifespan in healthy adults |
| ? | score not listed | Exogenous beta-hydroxybutyrate (BHB ketone salts, mineral-salt ketone-body supplements) | Slower biological aging and extended healthspan and lifespan in healthy adults |
| ? | score not listed | Trehalose (a nonreducing disaccharide and candidate autophagy modulator used as a food ingredient or supplement) | Oral activation of autophagy with slower human aging and improved healthspan and overall lifespan |
| ? | score not listed | Reduced NADH (nicotinamide adenine dinucleotide hydride, a vitamin B3-derived coenzyme sold as an oral supplement) | Slower human aging and extended healthspan or lifespan through restored mitochondrial energy |
| ? | score not listed | Trimethylglycine (TMG or anhydrous betaine, a methyl-donor supplement) | Slowed biological aging and extended healthspan through DNA methylation and homocysteine regulation |
| ? | score not listed | Oleuropein (an olive-leaf secoiridoid polyphenol taken as an oral supplement) | Delayed biological aging and extended healthspan or lifespan in healthy adults |
| ? | score not listed | Sulforaphane (broccoli-sprout-derived isothiocyanate supplement) | Slower biological aging and extended healthspan or lifespan in healthy adults |
| ? | score not listed | Bovine colostrum (supplement containing immunoglobulins and growth factors) | Slower biological aging and extended healthspan or lifespan in healthy adults |
Not swallowed — applied, inhaled, held in the mouth, worn, or performed on the body (6)
Same claims, but these are not taken by mouth: rubbed on the skin, breathed in, chewed or rinsed and spat out, worn on the body, or performed as a procedure such as acupuncture or cupping. A different route into the body, so they are listed separately.
| B | 68 | Broad-spectrum UVA/UVB sunscreen (functional cosmetic) | Slower progression of ultraviolet-induced skin aging with daily use |
| C | 52 | Bakuchiol (plant-derived meroterpene marketed as a retinol alternative in nonprescription cosmetics) | Improvement of facial photoaging wrinkles and hyperpigmentation with topical 0.5% use |
| C | 51 | Topical 5% niacinamide (the amide form of vitamin B3, cosmetic) | Improved appearance of facial photoaging, including fine lines, rough texture, and hyperpigmented spots, after 12 weeks of application |
| C | 48 | Glycolic acid (alpha-hydroxy acid used in nonprescription cosmetics) | Improvement of rough texture and fine lines in photoaged skin with topical 5% to 8% use |
| ? | score not listed | Topical NAD+ serum (anti-aging cosmetic) | Reduced facial wrinkles and improved elasticity and skin aging through increased cellular energy |
| ? | score not listed | Transdermal NAD+ patch (NAD-related wellness supplement patch, non-drug product) | Higher systemic NAD+ through skin absorption, slower aging, and longer healthspan |
What does have evidence for antioxidant defence and ageing
Not foods or supplements: drugs and procedures graded A or B. Chamgap recommends nothing. It only shows where the evidence is strong. Any treatment decision belongs with your doctor.
| B | 74 | Topical tretinoin (prescription all-trans retinoid cream) | Improved fine wrinkles, mottled pigmentation, and rough texture of facial photoaging |
| B | 72 | Walking about 7,000 to 10,000 or more steps per day | Lower all-cause mortality through a special 10,000-step threshold |
| B | 70 | Metabolic-bariatric surgery | Reduction in all-cause mortality |
| B | 70 | Long-term structured moderate-intensity physical activity for sedentary adults aged 70-89 at risk of mobility disability | Prevention of major mobility disability, inability to walk 400 m within 15 minutes |
| B | 70 | A multicomponent moderate-intensity physical activity and personalized nutrition program for older adults with physical frailty and sarcopenia | Reduced incident mobility disability defined by failure of the 400-m walk |
How to read this list
A grade of C or D does not mean "do not take it." It means the evidence is not yet strong enough to promise the effect. Equally, A or B does not mean it works for everyone.
Chamgap sells nothing and takes no advertising. See all Antioxidant & Aging verdicts.