Strategic dietary supplementation can go a long way toward augmenting healthy aging protocols.
But which supplements should you take?
A smart, safe, and effective supplement regimen will center on balance, quality, and knowing what your body actually needs.
Here are some tips for establishing a dietary supplement plan that will support healthy aging, but without wasting your money or risking your health.
Why You May Need Supplements
As people age, getting the right nutrients in the right amounts can become more challenging. And…important aspects of your health like bone density, energy production, mood, and immune system function can suffer as a result.
Dietary supplements can help to fill the gaps where necessary. For example:
- Calcium and vitamin D support bone health
- Omega-3 fatty acids support heart, brain, and joint health
- Probiotics can support the health of your gut
- Magnesium can help you to sleep better
Unfortunately, no single supplement can do it all. Most people need a combination of nutritional supplements based upon physiology, age, and health goals.
Step 1: Know Your Goals
Before taking any supplements, ask yourself one question: What are you trying to accomplish?
- Stronger bones? Look for calcium, vitamin D, magnesium, and vitamin K2.
- More energy? CoQ10, B vitamins, and iron (if you’re deficient) may help.
- Sharper memory? Omega-3s and phosphatidylserine can support brain health.
- Stress management? Adaptogens like ashwagandha can support healthy cortisol production.
Defining your goals helps to keep your efforts productive and focused.
Step 2: Don’t Guess at What You Need
In many instances, nutrient levels should be checked prior to supplementation.
Nutrients that can easily be checked via blood testing include:
- Vitamin D
- Vitamin B12
- Iron
- Magnesium
- Calcium
Testing is essential for some nutrients to ensure you don’t overdo it. For example, iron can become toxic if you take more it than you need. And fat-soluble vitamins (like vitamin D) can be harmful if they build up in your body.
Step 3: Choose Quality
Everyone likes a deal, but oftentimes cheaper is not better. In keeping with that idea, all supplements are definitely not created equal. Inexpensive brands often contain fillers and contaminants, and labels are often inaccurate with regard to potency.
Look for these signs of quality:
- Third-party testing for purity and potency
- Transparent ingredient lists
- Bioavailable forms (like methylcobalamin for B12, glycinate for magnesium, and 5-MHTF for folate)
Step 4: Time and Combine Wisely
Some supplements work better when taken at specific times of the day, or when taken at particular times relative to food consumption. For example:
- Vitamin D is better taken in the morning. Think of it as the sunrise supplement.
- Magnesium is better taken at night (to help with sleep).
- Many supplements are absorbed better if take with food.
Certain supplements provide better results when taken in combination, such as:
- Calcium and Vitamin D work together to promote bone density
- Iron is absorbed more effectively if taken with Vitamin C
- Calcium and iron are best taken separately because they compete for absorption
Step 5: Re-Evaluate Regularly
Your nutritional needs can change over time. It’s always a good idea to re-evaluate your supplement regimen periodically with a healthcare provider.
Supplement Strategically and Safely
Supplementing your diet should not mean chasing trends or taking piles of supplements morning, noon, and night.
Know your body, set reasonable goals, choose high-quality products, and get some advice from a healthcare provider.
Renew Youth can help you with all aspects of healthy aging…including supplement recommendations. Call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.