Supplement Your Success: Your Comprehensive Guide to Supplements at 40 and Beyond
By Wyndi Kappes and Taylor Arnold
Just as we invest in overnight eye creams and Botox for a youthful glow, our bodies, too, may benefit from a boost as we age. While a nutritious diet and regular exercise lay the groundwork for well-being, supplements serve as that extra support to keep you feeling your best self. Below, we explore the benefits, risks and tips for choosing top-quality supplements to enhance your journey to optimal health.
The Role of Supplements in Aging
Aging brings about various physiological changes, including a decline in muscle mass, bone density and metabolic rate. As a result, maintaining proper nutrition and a little supplementation becomes increasingly important. If you’re considering taking a supplement, your goal likely directs your choice. “Some people may use supplements to fill in dietary gaps, meet their fitness goals, support eye health, gain weight or for a number of other reasons,”says Marie Spano, who’s served as a sports dietitian and sports nutritionist for the Atlanta Braves, Hawks and Falcons.
Navigating Unregulated Territory
Unlike prescription medications, dietary supplements are not closely regulated by the FDA, making it imperative to be discerning when selecting products. Look for supplements with third-party certifications, such as those from NSF International or the United States Pharmacopeia (USP). These organizations test supplements for quality, purity and potency, providing a level of assurance regarding their safety and effectiveness. As with any product, your best bet is to examine the ingredients for yourself. “Buy products with detailed ingredient lists so you know what part of a plant a particular product is using, the dose and where it is manufactured,” says Dr. Tasneem Bhatia, owner of CentreSpring MD, an integrative wellness center. Shahida Rashid, clinical nutrition manager at Emory SaintJoseph’s Hospital, also encourages would-be buyers to look for supplements with no additives, colors or fillers.
Potential Dangers and Interactions
“Remember, too much of a good thing is not a good thing,” notes Rashid. “Mega doses of vitamins and minerals can have adverse effects and even death.” For instance, prolonged, excessive intake of protein can be associated with decreased kidney function and osteoporosis, and high doses of vitamin A may lead to nausea, dizziness and even liver damage.
Even if the supplement itself does not cause problems, it could potentially interfere with any existing health concerns or other medications you’re taking. For example, “Many high antioxidant supplements are not recommended during chemo or radiation,” Dr. Bhatia says. Vitamin E is another one to watch out for, Spano says, because “it is a blood thinner, and your cardiologist may not want you taking high doses of this supplement.” She adds that men should be especially careful with vitamin E supplements because high doses may increase prostate cancer risk.
Remember, the key to successful supplementation lies in a balanced approach that combines a nutrient-rich diet, regular exercise and personalized guidance from healthcare professionals.
Top Supplements for Health After 40
Recommended by healthcare professionals, here are popular supplements known for supporting health and fitness in individuals aged 40 and above. These supplements are from USP-backed brands, ensuring quality and adherence to rigorous standards:
1. Multivitamins (Nature Made)
• Comprehensive nutrient support to address potential dietary deficiencies.
2. Calcium and Vitamin D(Kirkland Signature – Costco)
• Vital for bone health, crucial in preventing osteoporosis.
3. Omega-3 Fatty Acids (Nordic Naturals)
• Supports heart health and cognitive function.
4. Protein Supplements (Garden of Life)
• Aids muscle maintenance and repair, especially beneficial for regular exercisers.
5. Coenzyme Q10 (CoQ10) (Qunol)
• Acts as an antioxidant and supports cellular energy production.
6. Magnesium (Natural Vitality)
• Supports muscle and nerve function, bone health and energy production.
7. Vitamin B12 (Nature’s Bounty)
• Essential for nerve function and red blood cell formation.
8. Turmeric/Curcumin (Thorne Research)
• Known for anti-inflammatory properties and beneficial for joint health.
9. Vitamin C (NOW Foods)
• Antioxidant support for the immune system and skin health
