The foods you eat aren’t the only things shaping how well you age. What you drink every day matters too. From gut health to bone strength, certain beverages can provide nutrients and compounds that help your body stay resilient over time.
To sort the myths from the science, nutrition experts Adiana Castro, MS, RDN, and Shelley Balls, MDA, RDN, LDN, highlight the drinks that support longevity. Some, like water and coffee, are probably already part of your routine. Others might surprise you. Let’s review them all.
The best drinks for healthy aging
Adding the right beverages to your daily routine can help protect your heart, bones, skin, digestion, and brain health. Here are eight drinks worth considering, according to dietitians.
Herbal tea
Chamomile, lemon balm, and other herbal teas contain flavonoids and polyphenols that fight oxidative stress. Drinking a cup in the evening can promote better sleep and reduce stress, both of which are tied to healthier aging.
Kefir
This fermented drink is packed with probiotics that strengthen the gut microbiome. As Shelley Balls notes, gut health influences immunity, disease risk, and even mood. Plain kefir with live and active cultures is the best choice. You can start small with a few ounces and build up to 4–8 ounces daily.
Green tea
Made from Camellia sinensis leaves, green tea is rich in EGCG, a polyphenol linked to lower inflammation and improved blood sugar control. Dietitians recommend two to three cups daily, steeped lightly, and consumed earlier in the day to avoid disrupting sleep.
Bone broth
Unlike regular broth, bone broth is simmered for hours, extracting minerals like calcium, magnesium, and zinc along with amino acids such as glutamine and glycine. Adiana Castro explains that this can reduce inflammation, support digestion, and boost skin elasticity thanks to its collagen content. Aim for a few cups per week.
Coffee
Coffee drinkers may be pleased to hear that black coffee is full of antioxidants. Castro advises keeping it to 2–4 cups a day, ideally after breakfast and before the afternoon, to avoid stomach irritation or poor sleep.
Fresh green juice
Homemade vegetable-based juices, like a mix of cucumbers, parsley, ginger, pears, and celery, deliver vitamins in a simple drink. While juice lacks the fiber of whole produce, it’s an easy way to add nutrients when made fresh at home without added sugars.
Black tea
If you prefer a bolder brew, black tea offers benefits too. Its polyphenols act as prebiotics, feeding gut bacteria like Lactobacillus and Bifidobacteria. Just one or two cups steeped properly can help support immunity and digestion as you age.
Water
It’s easy to overlook, but water is fundamental. Proper hydration helps regulate blood sugar, protects the kidneys, and lowers the risk of cardiovascular issues. Shelley Balls recommends finding ways to make it enjoyable, like infusing it with fruit or balancing every caffeinated drink with a glass of water.
Whether it’s boosting gut health with kefir, easing inflammation with green tea, or simply staying hydrated with water, what you sip can help your body stay strong over time. Try rotating these options throughout the week and notice how they support your energy and sleep routine.
