If you’ve ever walked through the supplement aisle at a pharmacy, you’ve probably seen the overwhelming variety of options available to your medicine cabinet. According to the 2022 Council for Responsible Nutrition Consumer Survey on Dietary Supplements, 75% of Americans use dietary supplements, and most do so on a regular basis.
It is important to remember that supplements are only supplements. Good for a little pick-me-up when you’re low on certain nutrients, the best way to get the vitamins, minerals, and antioxidants you need is through a healthy, nutritious diet. is to do.
“Supplements will never have the same benefits as actual food,” says Kara Bernstein, R.D., nutrition educator at Pritikin Longevity Center. “They just help you. These are not intended as food replacements.”
Still, Bernstein recognizes that relying solely on food for optimal nutrition can be a setback, and that supplements can be a boon.
“It would be great if we all got everything we need from our food supply by eating all our fruits and vegetables, whole grains, and lean proteins, but unfortunately our food supply is also not of the highest quality. Sometimes it’s not,” she says. . “So we may be doing a lot of good things, but not getting all the nutrients from the food we eat.”
That defect can become more pronounced as we age, she says.
“We’re machines, so as we get older, things that used to work for us stop working as well. That’s when we might need to look further into supplements.”
Not all supplements are suitable for everyone. You should always talk to your doctor before you start taking any supplements to make sure they don’t interact with any medications you’re taking or risk causing other problems. But for most people approaching or in their golden years, Bernstein recommends:
Calcium strengthens bones
Calcium plays an important role in blood clotting, helps muscles contract, and regulates normal heart rhythm and nerve function. It also builds and maintains strong bones. If you don’t get enough calcium, your body will borrow calcium from your bones to keep things running smoothly. Taking calcium every day replenishes it and keeps your bones healthy.
Once you turn 50, your daily calcium needs increase. Until then, 1,200 milligrams per day is sufficient, but at the half-century mark, there will come a time when it increases to 1,500 milligrams per day. Women who have passed menopause are at the highest risk of developing osteoporosis, a disease that causes bones to become weak and brittle. Calcium deficiency increases this possibility.
Bernstein says it’s a good idea to take a calcium supplement if you know you’re not getting at least two servings of calcium each day. But supplements are just one piece of the puzzle.
“In addition to calcium supplements, I recommend consuming at least two cups of dairy products or eating plenty of green leafy vegetables, and above all, doing strength training to protect your bones,” she says. .
Vitamin D for immunity (and bone strength)
When it comes to healthy bones, your body can only absorb calcium if vitamin D is present. Additionally, vitamin D has anti-inflammatory, antioxidant, and neuroprotective properties. Supports immune health, muscle function, and brain cell activity.
Your body does not produce vitamin D, so you must get it from external sources. These include food, sun, supplements, etc. Before age 70, the daily requirement is 600 IU. If you are over 70 years old, the dose increases to 800 IU. In later years, you may need to strengthen your body to achieve these goals.
“As we age, most people are unable to absorb vitamin D,” Bernstein says. This is especially true if you live in an area that doesn’t get much sun or if you always wear sunscreen.
Probiotics for gut health
Recent research shows that probiotic supplements (the “good” bacteria that live in your digestive system and suppress “bad” bacteria) can counter age-related changes in your gut flora and improve immune health. It has been suggested that it may improve and aid in healthy digestion. Year.
“We know that when you have good gut health, everything else follows, including inflammation, brain fog, weight loss, sleep, and depression,” Bernstein says. “Our gut is connected to almost everything.”
As with most nutrients, it’s best to get probiotics through food. You can replenish your nutrition through fermented foods like yogurt, kefir, kombucha, refrigerated sauerkraut, kimchi, tempeh, and miso. However, supplements are not a bad idea.
Some supplements contain more than 50 billion CFU (colony forming units), which may seem like a huge amount, but Bernstein says the human body only contains 20 to 30 of that amount. It absorbs only %.
“Taking supplements creates diversity and a huge amount of probiotics in your gut, which can help you be healthy, lose weight, and lower your cholesterol,” she says.
Magnesium to make you feel better
Magnesium is involved in immune function and enzyme reactions, and plays a role in suppressing inflammation. It also plays an important role in stabilizing your mood. Magnesium levels decline as we age, putting us at risk for mental health difficulties.
“People who are low in magnesium tend to have more depression,” Bernstein says. Chronically low levels increase the likelihood of high blood pressure, heart disease, type 2 diabetes, and osteoporosis.
People over 30 should consume 320 to 420 milligrams per day, but Bernstein says not all magnesium supplements are the same.
“For example, you can take magnesium carbonate, but you can also take something called magnesium glycinate, which is a little bit easier on the stomach,” she says. “The combination of how it’s formulated causes different reactions.” Ask your doctor about the best magnesium preparation for you.
to multivitamin cover the base
Taking a daily multivitamin is not a panacea, but it can increase your overall nutritional value. At least it’s harmless, Bernstein says.
“I always say multivitamins are like insurance,” she says. “A general multivitamin is recommended at any age.”
Most brands are the same, but look for the USP mark for peace of mind. This seal of approval marks a brand with consistent quality and accurate active ingredients and amounts listed on the label.
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