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 a heme( animal) and non-heme (plant-based) source.
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 are unable to 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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