As time wends on, health-focused supplements proliferate in popular media—melatonin for restfulness, Prevagen for cognitive sharpness, omega-3 oils for cardiac well-being, probiotics for digestion. But among this flurry, which supplements genuinely support aging with resilience and vitality?
While certain products carry overstated claims, a handful can indeed bolster wellness, defend against illness, and even enhance one’s appearance. Some individuals, hindered by specific dietary restrictions or absorption challenges, may particularly benefit. Moreover, advancing years often necessitate supplementary nutrients, according to the Washington Post.
Absorption Declines with Age: Why Supplements May Be Needed
Our physiological capability to absorb vital nutrients wanes with age. As elucidated by Dr. Joel Mason, head of the vitamins and carcinogenesis research team at Tufts University’s USDA Human Nutrition Research Center on Aging, individuals may consume less just as nutrient needs surge. For instance, bone regeneration decelerates with age. Thus, older adults not consuming sufficient dairy might require calcium and vitamin D to avert bone density issues.
However, food remains the optimal source of nutrients, notes Dr JoAnn Manson, chief of preventive medicine at Brigham and Women’s Hospital. Beyond its unique blend of vitamins, minerals, proteins, and fibers, food generally poses less risk of harmful interactions. Consultation with a physician before initiating any new supplement regimen is prudent, even for those with balanced diets who may occasionally need additional support.
Outlined here are seven supplements recommended by experts to strengthen bones, enhance sleep, safeguard heart health, and more. Selecting products verified for purity and authenticity is crucial, as per the Washington Post.
Calcium: Building Bones with Strength
Why It’s Essential: As the body’s most plentiful mineral, calcium underpins bone health. Insufficient dietary calcium prompts the body to draw from bone stores, increasing osteoporosis risk. Moreover, calcium supports muscular movements, vascular function, and nerve messaging.
Who Should Consider Supplementation: Women over 65 should undergo osteoporosis screening; those with weakened bones may need calcium supplements. Individuals with minimal dairy intake—due to lactose intolerance, vegan diets, or preference—should evaluate their need for added calcium. Although beneficial for postmenopausal women lacking dairy, excess calcium intake may heighten risks of kidney stones or cardiovascular complications.
Recommended Dosage: Ages 19-50 and men 51-70 require 1,000 mg daily, while women 51-70 and all individuals over 71 should aim for 1,200 mg. Calcium carbonate supplements may be more cost-effective, though calcium citrate better suits those using heartburn medications, which lower stomach acid levels.
Collagen: Vital for Skin and Joint Integrity
Why It’s Essential: This structural protein, abundant in connective tissues, dwindles with age, contributing to skin laxity and osteoarthritis susceptibility. Foods like red meat, eggs, dairy, and poultry can encourage collagen production, as their proteins contain necessary amino acids.
Who Should Consider Supplementation: Although most individuals consume sufficient protein, older adults often struggle to meet increased protein requirements. For those experiencing arthritis, skin aging concerns, or difficulty in obtaining adequate protein from food alone, collagen supplementation can help, as per the Washington Post.
Recommended Dosage: For older adults, protein intake should increase to 0.54 grams per pound of body weight—approximately 75 grams daily for a 150-pound person. When selecting collagen, Type I benefits the skin, Type II aids joint health, and Type III serves skin and organ health.
Fish Oil: Fortifying Brain and Cardiac Health
Why It’s Essential: Omega-3 fatty acids, particularly EPA and DHA in fish oil, sustain cell membranes, notably within the brain and eyes, while also lowering triglycerides linked to heart disease.
Who Should Consider Supplementation: Individuals who consume less than 1.5 servings of fish per week, especially those at risk for cardiovascular disease, may benefit. Studies suggest fish oil may also reduce dementia and Alzheimer’s risk.
Recommended Dosage: Research generally supports one gram of combined EPA and DHA per day for cardiac or cognitive benefits. For those abstaining from fish, algae oil presents an alternative with similar omega-3 content.
Magnesium: Enhancing Muscle, Nerve, and Metabolic Functions
Why It’s Essential: This mineral facilitates blood pressure regulation, blood sugar balance, protein synthesis, and muscle and nerve function. Magnesium shortages can lead to migraines and muscle cramps, as reported by the Washington Post.
Who Should Consider Supplementation: Dr. Matthew Badgett, from the Cleveland Clinic, often recommends magnesium for those facing constipation, insomnia, or migraines. Older adults, individuals with GI conditions, or Type 2 diabetics frequently require additional magnesium.
Recommended Dosage: Daily magnesium needs range from 310-420 mg. Soluble forms, such as magnesium citrate and bis-glycinate, are generally more easily absorbed and less likely to provoke side effects.
Melatonin: Synchronizing Sleep Cycles
Why It’s Essential: Melatonin regulates the circadian rhythm, signaling bedtime and morning wakefulness. Natural melatonin secretion rises as bedtime nears, and exposure to morning light reinforces this cycle.
Who Should Consider Supplementation: Occasional melatonin use can be beneficial for those grappling with temporary sleep disruptions, such as insomnia or jet lag. However, chronic sleep issues warrant consultation with a healthcare provider.
Recommended Dosage: Start with a low dose, ideally between 0.2 and 0.5 mg. In the UK, melatonin is prescribed for jet lag at a dose of 3 mg. Products with third-party verification are preferable due to quality inconsistencies in some supplements.
Vitamin B12: A Pillar of Nervous and Cellular Health
Why It’s Essential: Integral to red blood cell formation and nervous system functioning, B12 deficiency can lead to anemia, nerve damage, and memory issues. This vitamin is found in animal products and fortified foods.
Who Should Consider Supplementation: Older adults, vegetarians, vegans, and those on certain medications (eg, metformin) are at higher risk for B12 deficiencies and may require supplementation.
Recommended Dosage: Adults typically need just 2.4 micrograms daily, often covered by a standard multivitamin, as noted by the Washington Post.
Vitamin D: Support for Bone Density, Immune Function, and Mental Health
Why It’s Essential: Vitamin D promotes calcium absorption, which is essential for maintaining bone integrity while also supporting immune and neuromuscular health. Low levels correlate with diabetes and depression risks.
Who Should Consider Supplementation: Individuals with limited sun exposure, bone conditions, or very low dietary intake may need added vitamin D, particularly those over 75.
Recommended Dosage: Adults under 70 require 600 IU daily; those over 70 should increase their intake to 800 IU. Given that vitamin D is fat-soluble, those with higher body fat may need adjusted doses.
In sum, while food should remain the primary source of nutrients, select supplements may provide targeted benefits, especially for those navigating age-related changes in nutrient absorption or dietary constraints.