If you’ve ever strolled through the supplement section at a pharmacy, you’ve likely been confronted with a vast array of options for your medicine cabinet. According to the 2022 Council on Responsible Nutrition Consumer Survey on Dietary Supplements, 75% of Americans regularly use dietary supplements.
It’s crucial to recognize that supplements are intended to complement a healthy lifestyle. While they can provide a boost of essential nutrients when needed, the primary source of vitamins, minerals, and antioxidants should always be a balanced and nutritious diet.
“Supplements will never provide the same benefits as real, whole foods,” says Kara Burnstine, RD, a nutrition educator at Pritikin Longevity Center. “They simply complement your diet and should never replace it.”
Burnstine acknowledges that relying solely on food for optimal nutrition can have its challenges, and there are instances when supplements can be beneficial.
“While it would be ideal if we could obtain all our essential nutrients from a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, the reality is that our food supply isn’t always of the highest quality,” she explains. “So, even if we’re making healthy food choices, we may still fall short on certain nutrients.”
As we age, our bodies undergo changes, and the need for certain nutrients may increase,” Burnstine explains. “That’s when supplements can play a more significant role in supporting our health.”
However, it’s essential to remember that not all supplements are suitable for everyone. It’s crucial to consult with your doctor before adding any supplements to your routine, especially if you’re taking medications or have underlying health conditions. This precaution ensures that the supplements won’t interact with your medications or pose any risks to your health.
For most individuals entering or in their later years, Burnstine offers the following recommendations:
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Calcium for bone strength
Calcium plays a vital role in various bodily functions, including blood clotting, muscle contraction, heart rhythm regulation, and nerve function. It is also essential for building and maintaining strong bones. When your calcium intake is insufficient, your body may withdraw it from your bones to meet other needs. Consuming an adequate amount of calcium daily helps replenish this loss and promotes bone health.
As you reach the age of 50, your daily calcium requirement increases. Before this age, 1,200 milligrams per day is typically sufficient. However, once you reach the age of 50, it’s recommended to increase your intake to 1,500 milligrams per day. Women who have gone through menopause are at a higher risk of developing osteoporosis, a condition characterized by weak and brittle bones. Inadequate calcium intake further elevates this risk.
Burnstine advises that if you’re not consuming at least two servings of calcium-rich foods daily, considering a calcium supplement may be beneficial. However, she emphasizes that the supplement is just one aspect of maintaining bone health.
“In addition to taking a calcium supplement, I also recommend consuming at least two servings of dairy or incorporating plenty of green leafy vegetables into your diet. Additionally, engaging in resistance training is crucial, as it provides the most effective protection for your bones,” she explains.
Vitamin D for immunity (and bone strength)
Vitamin D is crucial for maintaining healthy bones, as it facilitates the absorption of calcium in the body. Additionally, vitamin D possesses anti-inflammatory, antioxidant, and neuroprotective properties. It supports immune function, muscle health, and brain function.
Since the body does not produce vitamin D on its own, it must be obtained from external sources such as food, sunlight, or supplements. The recommended daily intake of vitamin D is 600 IU before the age of 70, and it increases to 800 IU after the age of 70. However, as we age, our bodies may become less efficient at absorbing vitamin D.
“As we get older, our ability to absorb vitamin D diminishes,” explains Burnstine. This is particularly true for individuals living in areas with limited sunlight exposure or those who regularly use sunscreen.
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Probiotics for gut health
Recent research suggests that probiotic supplements, containing beneficial bacteria that reside in the digestive system and help regulate harmful bacteria, may counteract age-related changes in gut microbiota. This can lead to improved immune function and support healthy digestion as individuals age.
“We understand that good gut health is essential for overall well-being, impacting factors such as inflammation, cognitive function, weight management, sleep quality, and mood,” explains Burnstine. “Our gut health is intricately linked to virtually every aspect of our health.”
While it’s preferable to obtain probiotics from dietary sources, such as fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi, tempeh, and miso, taking a supplement can also be beneficial.
Some probiotic supplements contain high levels of colony-forming units (CFUs), with some exceeding 50 billion CFUs. However, Burnstine notes that the body only absorbs a fraction of this amount, typically around 20% to 30%.
“Supplementing with probiotics helps establish a diverse and abundant population of beneficial bacteria in the gut, promoting overall health, weight management, and cholesterol reduction,” she adds.
Magnesium for mood
Magnesium plays a crucial role in immune function, enzymatic reactions, and inflammation reduction. Additionally, it contributes to mood stabilization. However, magnesium levels tend to decline with age, increasing the risk of mental health issues.
“People with low magnesium levels often experience higher levels of depression,” notes Burnstine. Chronic magnesium deficiency can also elevate the risk of conditions such as high blood pressure, heart disease, type 2 diabetes, and osteoporosis.
Individuals over the age of 30 should aim to consume 320–420 milligrams of magnesium daily. However, not all magnesium supplements are created equal.
“For instance, you can opt for magnesium carbonate, but there’s also magnesium glycinate, which tends to be gentler on the stomach,” explains Burnstine. “The formulation of the supplement can yield different outcomes.” It’s essential to consult with your doctor to determine the most suitable magnesium formulation for your needs.
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Multivitamin to cover the bases
A daily multivitamin, though not a cure-all, can provide a comprehensive nutritional boost. According to Burnstine, at the very least, it won’t cause harm.
“I often compare a multivitamin to an insurance policy,” she explains. “I would recommend a standard multivitamin for individuals of any age.”
While most brands offer similar formulations, seeking products with the USP symbol can provide peace of mind. This symbol signifies that the brand meets consistent quality standards, ensuring that the ingredients, potency, and amounts listed on the label are accurate.
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