Going Strong After 50: Essential Supplements to Support Health As We Age

As we celebrate our 50th birthdays and beyond, making our health a priority is more important than ever. While diet and exercise form the foundation of wellness as we age, targeted supplements can provide an additional boost by filling nutritional gaps. In this blog post, we’ll explore some of the top supplements to support healthy aging.

Omega-3s for Brain and Heart Health

Omega-3 fatty acids like EPA and DHA found in fish oil can nourish both the heart and mind. Studies show omega-3s help lower triglycerides, reduce blood pressure, and decrease inflammation throughout the body [1]. Omega-3s also support brain function by improving neuron-to-neuron communication [2]. The anti-inflammatory effects benefit cognition and mood while helping to delay age-related mental decline [3]. For those following plant-based diets, algae-based supplements are a sustainable omega-3 option [4].

The American Heart Association recommends adults eat fatty fish like salmon and mackerel at least twice per week to get 500 mg per day of EPA and DHA [5]. Those with heart disease may benefit from higher doses, between 1 and 4 grams per day, through supplements. Fish oil capsules should be third-party tested for purity and freshness. When shopping, look for “molecularly distilled” or “pharmaceutical grade” on the label [6].

Vitamin D for Bone Health and Immunity

By age 50, our skin becomes less efficient at producing vitamin D from sunlight [7]. Low vitamin D is associated with osteoporosis and bone fractures, impaired immunity, and mood disorders [8]. Getting adequate vitamin D—around 600–800 IU per day for adults over 50—is crucial [9]. While food sources like fatty fish, egg yolks, and fortified dairy provide some vitamin D, supplements are likely needed to reach optimal levels, especially during the winter months.

Vitamin D helps the body absorb calcium, keeping bones strong. It also regulates over 200 genes, including ones that influence immune cells [10]. Getting sufficient vitamin D may reduce flu risk and severity. The Vitamin D Council recommends adults take 5,000 IU daily during the fall and winter to maintain blood levels of 40–60 ng/mL year-round [11]. For therapeutic dosing, always consult a physician.

CoQ10 for Energy and Heart Health

The antioxidant coenzyme Q10 (CoQ10) assists mitochondria in producing energy within cells [12]. CoQ10 levels deplete naturally as we get older, leading to fatigue. CoQ10 supplementation can boost vitality and stamina for an active lifestyle [13]. CoQ10 also protects cardiovascular health by improving blood vessel function and lowering blood pressure [14].

Studies used doses from 100 milligrams up to 500 mg per day safely and effectively. Absorption is best when taken with foods containing fat. CoQ10 is available as a powder, capsule, or oral solution. For heart benefits, the reduced form of ubiquinol may provide optimal absorption. Those on statins may especially benefit from CoQ10 supplementation [15].

Calcium and Vitamin K2 for Bone Density

Adequate calcium and vitamin K2 work together to build and maintain strong, resilient bones. Calcium supports bone mineral density, while vitamin K2 directs calcium to bones and teeth rather than arteries [16]. Together, these nutrients reduce fracture risk and prevent conditions like osteoporosis [17]. Food sources include leafy greens, natto, cheese, and fermented foods. Supplementing can provide additional bone-building benefits.

The recommended dietary allowance for calcium is 1,200 milligrams per day for women over 50. Calcium citrate supplements are readily absorbed, even for those with low stomach acid. Vitamin K2 (as MK-7) doses of 100–120 mcg daily improve bone mineral density and reduce fracture incidence [18]. Combining calcium and vitamin K2 provides optimal bone support as part of an overall healthy lifestyle.

Probiotics for Gut and Immune Health

A diverse gut microbiome bolsters the immune system and reduces inflammation that contributes to chronic diseases [19]. While aging naturally depletes beneficial bacteria, probiotic supplements containing strains like Lactobacillus and Bifidobacterium can replenish populations [20]. Probiotics also maintain digestive regularity, nutrient absorption, and may even support neurological health [21]. Eating probiotic-rich foods like yogurt, kimchi, and kefir can further nurture a healthy microbiome.

Look for a multi-strain probiotic with at least 10 billion CFUs (colony forming units) per dose. Slowly introduce probiotics over 2-3 weeks to minimize digestive side effects. Those on immunosuppressants or with compromised immune systems should exercise caution and consult a doctor before using probiotics. For most healthy adults, daily probiotic supplements support overall wellbeing.

Antioxidants to Fight Cellular Aging

Age-related cell damage leads to inflammation that can manifest as heart disease, cancer, arthritis, and neurodegenerative conditions. Antioxidants counteract this destructive process by neutralizing free radicals that would otherwise damage cells. Key antioxidants like resveratrol, selenium, and carotenoids show particular promise for anti-aging benefits.

Found abundantly in red grapes, resveratrol activates the longevity gene SIRT1 and provides neuroprotective effects [22]. Brazil nuts offer a rich selenium source to support thyroid function and immune response [23]. Carotenoids like beta-carotene and lycopene from fruits and vegetables boost skin health and lower disease risk [24]. A diet high in colorful produce ensures a spectrum of protective antioxidants. Targeted supplementation can further fortify your free-radical defense system.

The Importance of a Proactive Approach

While thoughtfully chosen supplements provide advantage, they should complement a healthy lifestyle, not replace one. Always consult with a doctor before starting any new supplement regimen to ensure safety and efficacy based on individual factors. By taking proactive measures, we can thrive with vibrancy, strength, and resilience through our 50s and beyond.

References:

[1] https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252400/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252279/

[4] https://www.health.harvard.edu/blog/plant-based-omega-3s-2018060214451

[5] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

[6] https://www.healthline.com/nutrition/fish-oil-dosage#dosage-recommendations

[7] https://pubmed.ncbi.nlm.nih.gov/11245742/

[8] https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

[9] https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/vitamin-d

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427202/

[11] https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/