PART 1
Silver Chats is writing a two-part series on dietary supplements. This is part 1 of the 2-part series. Estimates are that more than one-third of Americans take dietary supplements. They are a part of my daily health regime. Do you take them? How do you choose which ones to use and purchase? To begin our journey through dietary supplements, let’s explore what they are, their differences, and how to choose them.
What are dietary supplements? They are vitamins, herbs, minerals, botanicals, amino acids, and enzymes that help to improve and maintain essential nutrients our bodies need to function. They come in pills, gummies, powders, liquids, teas, and bars. They are meant to “supplement” or complement a wholesome, healthy diet, not replace it.
While we can obtain these nutrients through a healthy and balanced diet, many people take supplements to boost their nutritional intake.
Dietary supplements are not considered medicine. They are considered food and are regulated by the FDA. In 2021, it was a 151.9 billion dollar business. It is projected to exceed its estimated $168 billion in 2023 and is expected to grow to $239 billion by 2028. The result is a marketplace glutted with products. Many are poor in quality, lack efficacy, and mislead usage. I will unravel the confusion and provide clarity to make sound health choices.
There are two types of dietary supplements: natural and synthetic. Synthetic supplements are designed to mirror the function and structure of their natural equivalents. Natural supplements are derived from natural sources or extracts like plants, animals, algae, fungi, or lichens.
Synthetic dietary sources often lack the bioavailability needed to reap the benefits of taking them. What is bioavailability? It is “the ability of a drug or other substance to be absorbed and used in the body.” (www.cancer.gov) “Synthetic vitamins and minerals, also known as isolated nutrients, are made in a laboratory. They are created by chemically isolating the nutrient from its natural source, often through a process of extraction and purification. While synthetic vitamins and minerals can be cheaper and easier to manufacture than their natural counterparts, they may not be as effective at delivering the nutrients our bodies need.” (LinkedIn bioavailability Oct 2023 Sharon y)
Natural dietary sources have no artificial or synthetic additives (including color). Research has shown that the body absorbs nutrients better in its natural form. Natural supplements contain concentrated amounts of bioavailability ingredients, which means they are absorbed and used in the body. This is why choosing a wholesome, nutrient-rich food is the best way to meet our nutritional needs. Dietary supplements should complement our diet and health needs.
Since the FDA does not review dietary supplements for safety and effectiveness before they are brought to market, anyone can produce and sell them. Their claims of usage, quality, and dosage aren’t regulated and, in some cases, can have harmful health effects. Studies have shown that artificial supplements can act opposite to natural plant-based ones and can lead to symptoms contrary to their effectiveness.
I recently had a bone density test. I take Calcium and Vitamin D daily. When my provider suggested taking them and recommended dosage, it was lower than I have been taking for years. When I looked at what I’d been taking, it was synthetic. I might as well have been taking a placebo; those supplements had no positive effects on my health.
The takeaway is this: the source of our dietary supplements should be a nutrient-rich diet of wholesome foods. For some, even a properly planned diet isn’t enough, especially if there are nutrient deficiencies or chronic illnesses. Taking supplements is an option to ensure we are getting our daily health needs. I take them. But wise choosing is the key. Look for products that are plant-based and all-natural, with no additives.
Avoid synthetic options. Read the ingredients, and look for products that contain forms of salt, words that end in “de” or “ate” or begin with “di”; these are indications of synthetic ingredients. Common synthetic supplements to avoid are Vitamin A, Vitamin B1, Vitamin B2, Pantothenic Acid, Vitamin B6, Vitamin B12, PABA, Folic Acid, Choline, Biotin, Vitamin C, Vitamin D, and Vitamin E. Double-check the recommended dosage and source the brand. Although the absorption of synthetic supplements may work for some, they have no effect on others. What I’ve learned is they don’t work for me.
This is part 1 of our series on dietary supplements and aging. In part 2, we will explore which dietary supplements are recommended for our aging bodies, which ones might work, and the purpose of taking them. We are bombarded with options. We get recommendations everywhere: in commercials, online, from friends, family, neighbors, and coworkers. By providing facts, information, and personal experience, we hope you are empowered to make better health choices.
Making informed decisions regarding our health and wellness is an integral part of aging. We need knowledge to make clear, informed choices. Silver Chats is here to help. When we make positive, healthy choices, it leads to habits, and we reap the benefits of holistic aging practices.
PART 2
Welcome to Part 2 of our series on dietary supplements and aging. In part 1 of this series, we chatted about what they are, what are the differences, and why we take them. In Part 2, we will discuss which supplements are recommended for aging, which ones may work, and the purpose of taking them. The best way to combat aging is through holistic aging practices, choosing a diet of nutrient-rich whole foods, and a lifestyle focusing on health and mental wellness. However, 77% of us turn to dietary supplements to combat or slow the onset of age-related conditions.
As our bodies age, we experience metabolic and physiological changes. These include decreased hormone levels, artery issues from fats and cholesterol build-up and decreased blood flow to the heart, high sugar and fat levels in the blood, obesity, bone density loss, muscle mass loss, chronic inflammation, and decline in our immune system. These conditions result in osteoporosis, diabetes, high blood pressure, heart disease, skeletal and muscular deterioration, and cognitive decline. A conscious effort to address health, wellness, and mental well-being practices is recommended.
A place to start is our dietary nutritional intake. Many of these conditions decrease the ability to absorb the nutrients needed to fulfill our daily requirements Examples are our decline in stomach acids and the use of antacids that affect our absorption of calcium. If we follow a plant-based diet, we may need more iron, Vitamin B12, iodine, calcium, zinc, or omega 3. Lactose intolerance often comes with aging, which exacerbates a calcium deficiency. We produce less collagen. Our loss of bone mass is associated with calcium and vitamin D levels and our muscle loss with lower levels of protein intake. Women need iron post-menopause. We all combat cognitive decline.
Let’s look at the most recommended dietary supplements for aging and why they are suggested:
Calcium
Fights bone mass loss and has a role in the muscular, nervous, and hormonal systems.
Natural sources: Leafy greens, cheese, yogurt, tofu, nuts, canned fish.
Supplements: Choose natural non-synthetic sources like Algaecal. https://www.algaecal.com/
Omega 3 fatty acids
Helps with systemic cell function and structure, especially in the eyes and brain.
Natural sources: Mackerel, salmon, Herring, Oysters, Sardines, Flaxseed, Cod Liver Oil, Chia Seeds, Soybeans, Walnuts, and other nuts
Supplements: Choose unprocessed sources like Nordic Naturals https://www.nordic.com/
Coenzyme Q10
Associated with heart health, blood pressure, blood sugar regulation, and cholesterol levels.
Natural sources: Oily fish (salmon, tuna), organ meats (liver), chicken, whole grains, broccoli
Supplements: Look for ubiquinol, it is the natural form, like Qunol https://www.qunol.com/
Vitamin D
Helps in building and maintaining healthy bones and teeth, regulates calcium absorption, and supports the immune system.
Natural sources: Fatty fish (sardines, salmon, tuna) cod liver oil, egg yolks, red meat, liver, sunshine
Supplements: Look for an all-natural source like lichen https://shop.truvani.com/
B Vitamins
The biggest is B-12 and it plays a role in red blood cell formation and metabolism, nerve function, and DNA production.
Natural sources: Poultry, organ meats, fish(salmon, clams), dairy (yogurt, milk), eggs
Supplements: Look for a naturally sourced B complex like www.naturesbrands.com/
Iron
Essential for producing hemoglobin, a protein in red blood cells that carry oxygen in our body
Natural sources: Meat, fish, poultry, legumes, tofu, spinach, beets, grains, nuts
Supplements: Look for heme( animal) and non-heme (plant-based) nonsynthetic sources.
We need to be mindful of how and when we add dietary supplements. There may be interactions with daily prescription medications. There are also absorption and efficacy issues when combining certain supplements.
Magnesium and Calcium – Both compete for absorption and should be taken at separate times of the day.
Iron and Green Tea – Green tea inhibits the absorption of iron.
Vitamin C and B12 – High doses of vitamin C inhibit absorption of vitamin B12.
Fish Oil and Ginko Biloba- Both are blood thinners and taken together decrease blood clotting.
Copper and Zinc – High doses of Zinc can deplete copper in your body
Vitamin E and Vitamin K – Vitamin E is a blood thinner and Vitamin K increases blood clotting causing coagulation issues.
Vitamin C and Copper – To much copper taken with Vitamin C leads to toxic effects on your kidneys
No scientific studies show concrete evidence that dietary supplements prevent or slow age-related conditions. However, they appear to help with certain conditions that prevent the absorption of nutrients. Also, there is evidence that, as we age, we don’t absorb the nutrients our bodies need for optimum health. Dietary supplements may offer help in meeting those needs.
Talk to your healthcare provider or consult a nutritionist before deciding to begin a regime of supplements.
When deciding to add them to your holistic aging practices, we have learned that sourcing those supplements affects the benefits. Avoid synthetic supplements. Avoid taking supplements that aren’t necessary; high doses of some can have negative interactions both with prescribed medications and other supplements. To ensure benefits, double-check the application and dosage of supplements. Some of them shouldn’t be taken together. The benefits of taking dietary supplements take time. Often it is 3 to 6 months before you will notice any changes. The key is consistency.
Whenever possible, we should meet our dietary needs through a nutrient-rich whole-food diet. When we cannot meet those daily requirements, adding dietary supplements can help. Being able to make informed decisions when adding these supplements will guarantee we are optimizing the benefits of adding them to our health and wellness plan.
Thank you for joining us in our 2 part series on supplements and our aging bodies. A well-thought-out health and wellness practice is part of positive, holistic aging. Silver Chats is here to help.
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