Before taking supplements I recommend a blood test to see exactly what you are deficient in. Then do a follow up test to make sure your supplement is working . Some vitamins can be toxic if taken to excess.
There are MANY supplements you could take - if you have an unlimited budget - but most of us need to prioritise so these are your basic ones .
Pick a good quality supplement not a cheap one.
The body absorbs nutrients that are naturally made through foods in the diet as compared to synthetic alternatives but as a Saftey belt and to upgrade your health they make for a great addition to an already healthy nutritional plan
I recommend supplementing with extra protein to try to hit your daily protein target . Powders are better than bars . Unless you are a vegan the best quality is whey protein isolate ( derived from milk ) - it is also the most expensive , It should have “ whey protein isolate “ in the title .
Vanilla flavour is usually the most neutral flavour. Simply mix with milk, keffir , yogurt or water - even if you are on TRE then you would benefit an extra portion of protein and those 110 calories or so are worth breaking your fast for if need be .
Protein goals per day : 1.6 grams per kg of goal body weight . Your absorption of protein is limited so it is better so spread this intake out over the course of the day
Protein helps to prevent muscle wasting which starts at the age of 30. Muscle mass may decrease at 3-6 % per year depending . Eating protein and working your muscles helps to mitigate this .
Muscle mass has a direct correlation with how healthy your life span will be- the more muscle mass you have the less likely you will be to die of chronic disease
About 30% of adults over the age of 70 have trouble with walking, getting up out of a chair, or climbing stairs
Muscle mass not only keeps us mobile , makes us stronger in a fall but it also uptakes glucose from the blood stream - ( helping to maintain a healthy metabolism ) . Elevated levels of glucose ( sugar ) in the blood stream leads to chronic disease and inflammation in the body - attacking our organs .
Muscle is your friend - you can still build strength and muscle in your 70´s
A 2022 study in healthy older men ( average age was 72 ) who lifted weights strengthened the connections between their nerves and muscles, helping them maintain physical function.
In a Study done in age 86 to 96 year olds - After 8 weeks of resistance training, participants improved their strength by 174% while adding 9% more muscle to their mid-thighs. These were residents of a long-term care facility; they were not acutely ill but not especially healthy, either.
“Older adults don’t gain muscle and strength as well as younger ones – the training response may be slower – but significant improvements in strength and muscle can be achieved with the right program.”
A 2019 study in people over 75 suggests that as little as an hour of strength training per week can improve walking speed, leg strength, and one’s ability to stand up out of a chair.
Creatine is a key player in heart contraction and energy metabolism.It is one of the most well-studied supplements and still remains fairly cheap. It builds and maintains muscle, helps to increase lean body mass. and increases energy ( ATP ) to fuel your workouts
Opt for creatine monohydrate - 1 teaspoon a day . ( 5 grams )
FISH OIL : DHEA AND EPA
Fish oil supplementation should be high in both DHEA and EPA - this has massive benefits on reducing inflammation ( great for post workout soreness ) , a healthy heart ( reducing heart attack risk ) and organs, improving lipid profiles ( balance of fats in the body ) , metabolism and just recently anabolism or building muscle .
The omega-3 fatty acids present in fish oil have been linked to reduced ( triglyceride ) levels— the fat that circulates in your blood—( American Heart Association ). When calories are not immediately converted into energy, the leftovers become triglycerides that your body stores for later. Having some triglycerides is healthy, but too many can increase your risk of stroke or heart disease.
Recent studies have shown that fish oil supplementation could help increase lean muscle mass in studies done people who were immobilised the omega 3 actually helped to build muscle .
High doses of this are usually prescribed as we are not great at converting it in the body
Health effects of omega-3 fatty acids
More than five decades of research have revealed that omega-3 fatty acids are involved in nearly every aspect of human physiology, exerting a wide range of effects on multiple organ systems and influencing the heart and lungs, the brain , bones and muscles , immune system and more
Because omega 3 reduces inflammation , it also reduces aging biomarkers and early death
People who had highest omega 3 levels compared to the lowest were 15% less likely to die .
Once open keep int he fridge- this is highly perishable
Vitamin D plays critical roles in calcium balance, bone health, blood pressure regulation, immune function, aging, metabolism , brain health , blood pressure regulation , the immune system and cell growth hormones and many other physiological processes.
Thinking you are getting enough because you live in a sunny climate is a misnomer- some people genetically cannot convert the Vitamin D from the sun, other factors can also prevent absorption like obesity, aging and dark skin
Vitamin D along with K2 helps to deliver calcium to the bones - without the use of K2, this calcium might be deposited in the arteries or stay in the blood - leading to build up and blockages.
Poor vitamin D status can contribute to chronic diseases, including rickets, osteoporosis, multiple sclerosis, and cancer.
Approximately 60 percent of the UK have vitamin D deficiency and nearly two-thirds of older adults living in the United States are vitamin D deficient.
vitamin D synthesis is impaired in obese people, those who have had a gastric bypass, liver disease or are taking blood pressure medication and antibiotics amongst other contributor.
Magnesium plays a critical role in bone health, nerve transmission ( critical in exercise and movement ) glucose and insulin metabolism - as well as the brain and anti aging .
At least 30% of the Uk population are deficient in magnesium
Magnesium is in dark leafy greens, nuts and seeds and dark chocolate however deficiencies are due to lack of eating vegetables and lack of magnesium in the soils from which our food is grown.
Deficiencies can lead to DNA damage.
A study involving over 6,000 adults aged 40-73 found that participants with a daily intake of 550 mg or more had larger gray matter in the brain ( where we learn, move, think ) akin to one year younger.
Nearly half of the US population has inadequate magnesium levels
Magnesium is one of the most important minerals in the body.
Food processing, drugs and pharmaceutical ( e.g antacids ) diuretics, caffeine, and alcohol can also decrease magnesium absorption.
Without magnesium the heart can stop beating…this is something every doctor will be topping up in patients on the emergency ward .
Magnesium L- threonate helps you to sleep
Magnesium citrate , glycinate or malate for the best bioavailability
The slight issue in taking an all round multi vitamin is that it is said they may be giving you not enough of the vitamins and minerals you may be deficient . I take one as a safety belt - hoping to fill some holes in my nutrition .But I do not always take it daily .
For optimal health it should include vitamin B, calcium, zinc, magnesium, iron and potassium.
HOW TO CHOSE A SUPPLEMENT
Be wary of supplements making revolutionary claims.
Do not let brands fear monger you into taking them
Look for responsible marketing with 3rd party lab testing
Check the ingredients
You can always research them on Consumer lab which is a great third party testing
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