As we age, there are numerous benefits to look forward to, such as becoming more self-assured, having a wealth of cherished memories, and imparting valuable insights to those around us.
Nonetheless, aging has its downsides, including an increased likelihood of nutrient deficiencies and experiencing symptoms like decreased energy levels, poor sleep quality, and previously unexperienced joint pain.
Maintaining a healthy diet is essential in preventing nutrient deficiencies. However, when diet alone falls short, integrating supplements into your wellness regimen can help fill the gaps. But with many options on the market, it can be challenging to determine which ones are worth the investment.
In this article, two geriatricians, physicians with specialized expertise in senior healthcare, divulge the supplements they endorse most frequently.
Things You Need to Know Before Purchasing Supplements
- According to Dr. Cynthia Lorena Aguirre Valdivieso, an assistant professor in the Section of Gerontology and Geriatric Medicine at Wake Forest School of Medicine, the FDA does not regulate supplements.
- Research is necessary before purchasing a supplement, including checking if an independent third party like ConsumerLab, US Pharmacopeial Convention Dietary Supplement Verification Program, or Labdoor has tested it.
- It’s important to consult with your doctor before adding any supplements to your routine, as certain supplements can interfere with medications and may not be suitable for those with underlying health conditions.
- Your doctor can guide you on the appropriate dosage for your needs, as both a deficiency and an excess of nutrients can negatively affect your health.
If you are over 50, continue reading to learn which supplements to consider.
Top 6 Supplements Recommended for Individuals Over 50 Years Old
- Vitamin B12
Dr. Nakeisha Rodgers, MD, a dual board-certified internist and geriatrician, and the author of Secrets of Sassy, Savvy Seniors, reveals that vitamin B12 deficiency is among the most common nutrient deficiencies she observes in patients over 50, primarily among women. She highlights the significance of vitamin B12 in brain health, stating that it’s vital for brain cell communication and function.
Dr. Rodgers adds that insufficient vitamin B12 can raise the risk of stumbling and falling, and other signs of deficiency include low energy and memory problems. Foods rich in vitamin B12 include fish, meat, poultry, eggs, and dairy products.
- Calcium
According to doctors, prioritizing bone health becomes increasingly important as we age. Dr. Valdivieso suggests that calcium citrate is a supplement that directly contributes to bone health. She explains that calcium citrate is a better option than calcium carbonate since the latter increases the risk of kidney stones.
Some excellent dietary sources of calcium are kale, broccoli, almonds, sesame seeds, chia seeds, milk, yogurt, and hard cheeses.
- Vitamin D
In addition to calcium, both doctors stress the significance of vitamin D for bone health, as it aids in calcium absorption. Dr. Rodgers points out that people who don’t get enough vitamin D are more vulnerable to falls and injuries, much like vitamin B12 deficiency. Furthermore, studies indicate that a vitamin D deficiency may increase the likelihood of certain types of cancers.
Additionally, a recent study found that taking a vitamin D supplement could reduce the risk of Alzheimer’s disease by up to 40 percent.
- Melatonin
Dr. Rodgers frequently hears from seniors who struggle with sleeping. Lack of sleep has been associated with an increased risk of Alzheimer’s disease, underscoring the importance of finding a suitable sleep aid. To address this, she often suggests taking a melatonin supplement, similar to the melatonin hormone produced by the body. Many people find it beneficial in promoting sleep.
- Fiber
Dr. Valdivieso explains that consuming enough fiber becomes even more critical as we age since most people in the U.S. fall short of meeting their daily fiber needs. Fiber offers various health benefits, including digestive, brain, and heart health. Moreover, a fiber-rich diet has been linked to a lower risk of Alzheimer’s disease. Additionally, fiber plays a vital role in maintaining stable blood sugar levels.
Fiber-rich foods include vegetables, fruits, grains, beans, legumes, nuts, and seeds. If you have trouble meeting your daily fiber needs, consider adding fiber powder to your diet.
- Glucosamine
Dr. Rodgers often suggests taking glucosamine supplements for those with joint pain or arthritis. Glucosamine is a natural compound present in cartilage, which is the firm tissue that cushions joints. Studies have demonstrated that regular consumption of glucosamine supplements can reduce joint pain and stiffness.
The Bottom Line
It becomes increasingly important to prioritize our health and well-being through proper nutrition and supplementation as we age. As discussed, nutrients such as vitamin B12, calcium citrate, vitamin D, fiber, melatonin, and glucosamine are all essential for maintaining optimal health as we age. Incorporating these nutrients into our diet and supplement regimen can improve our overall quality of life and potentially lower our risk for age-related diseases and conditions. While supplements can offer numerous benefits, it’s essential to research and consult with your doctor before adding anything to your routine.