It is important to remember that the supplements are adjacent. While they’re good when certain nutrients are lacking, the number one way to get the vitamins, minerals, and antioxidants you need is through a healthy, nutritious diet.
“Supplements will never give you what real food will,” says Kara Burnstine, a nutrition educator at the Pritikin Longevity Center. “It just helps you. They are not intended to be a meal replacement.”
The best supplements for aging
However, Burnstine acknowledges that there can be setbacks in relying on food alone for optimal nutrition, and there are times when supplements can be a real help. This deficit can become even more pronounced as you age, she says.
“We’re machines, so as we get older, things that used to work well start not working as well. Then we may need to turn more to supplements.”
Not all supplements are for everyone. You should always consult your doctor before starting any supplement to make sure they won’t interact with the medications you’re taking or expose you to other problems.
Calcium for bone strength
Calcium does a lot for you: it plays an important role in blood clotting, helps your muscles contract, and regulates normal heart rhythms and nerve function. It also builds and maintains strong bones. When you don’t get enough calcium, your body borrows it from your bones to keep things running smoothly. A daily intake of calcium helps you replace this calcium and have healthy bones.
When you reach the age of 50, your daily calcium requirement increases. Before that, 1,200 milligrams a day can help, but as you get older, it’s time to bump up to 1,500 milligrams a day. Women who have gone through menopause are at the highest risk of osteoporosis, a disease that makes bones weak and brittle. Lack of calcium increases these chances even more.
Vitamin D for immunity and bone strength
Speaking of healthy bones, your body can only absorb calcium when vitamin D is present. In addition, vitamin D has anti-inflammatory, antioxidant, and neuroprotective properties. Supports immune health, muscle function and brain cell activity.
Your body doesn’t make vitamin D, so you have to get it from external sources. These include food, sun or supplements. Before the age of 70, the daily requirement is 600 IU. After 70, the requirement reaches 800 IU. In later years, your body may need a boost to achieve these goals.
Probiotics for gut health
Studies suggest that supplementing with probiotics, the “good” bacteria that live in your digestive system and help keep the “bad” bacteria in check, can help counteract age-related changes in gut microbiota, improving immune health and aiding in healthy digestion as you get older.
As with most nutrients, it’s best to get probiotics through the foods you eat. You can get them from fermented foods like yogurt, kefir, kombucha, refrigerated sauerkraut, kimchi, tempeh, and miso. But a supplement is not a bad idea.
Magnesium for mood
Magnesium is attached to immune function, enzyme reactions and plays a role in reducing inflammation. It is also a key player in stabilizing mood. Magnesium levels drop as you age, putting you at risk for mental health struggles.
Anyone over 30 should get 320-420 mg per day, but Burnstine says not all magnesium supplements are the same.
“For example, you can take a magnesium carbonate, but you can also take something called magnesium glycinate, which is a little easier on the stomach,” she says. “The combination of how it’s worded elicits different responses,” she says. Talk to your doctor about the best magnesium formula for your health.
