15 supplements you should take when you turn 50 from 15 Supplements You Should Take When You Turn 50 [Gallery]
15 Supplements You Should Take When You Turn 50 [Gallery]
15 supplements you should take when you turn 50
These 15 supplements can help your body continue to work that way that it should.
Calcium is a must-have supplement once you hit the big 5-0. According to AARP, bone loss accelerates during your 50s, especially for postmenopausal women. Calcium is crucial for your body to build and maintain strong bones. It’s also used to regulate muscles and blood vessels and send nerve signals, and if you’re not getting enough, your body will begin to pull calcium from your bones and teeth, further weakening them.
Though probiotics can be beneficial at any age, many strains help with conditions that emerge when you turn 50. Probiotics support and replenish the good bacteria in your large intestine and help ward off invasive harmful bacteria. They can boost immune function and ease inflammation, which is particularly helpful as the immune system’s strength decreases with age and inflammation most affects older adults, causing conditions such as arthritis.
Omega-3s, found in fish oil supplements, are vital for heart health, especially after age 50 when the risk for heart disease is higher for both men and women. Omega-3s also support healthy joints by reducing inflammation and boost brain function, possibly lowering the risk of dementia, according to BT.
Coenzyme Q10, CoQ10 as its commonly called, is naturally produced by your body to fuel cellular energy. Most people are able to make as much as they need, though production drops as you age. Additional CoQ10 can benefit you. According to the Mayo Clinic, CoQ10 can be found in food sources, but it’s not enough to significantly increase CoQ10 levels in your body. Taking CoQ10 supplements can especially help your heart, your body’s biggest user of energy, as it helps regulate blood pressure and cholesterol and treat other coronary issues.
5. Vitamin D
Known as “the sunshine vitamin,” vitamin D is produced the body when unprotected skin is exposed to sunlight. Vitamin D helps the body absorb calcium. Because older bodies can’t synthesize it from the sun or from food as efficiently and because risk of bone health problems increases with age, supplementing with Vitamin D becomes more necessary for folks above 50.
6. Vitamin B6
Vitamin B6 is an essential nutrient that is part of the Vitamin B family. It is used in more than 100 enzyme reactions in your body, mostly affecting metabolism and the immune system as well as mental function and mood. Vitamin B6 is found in a wide variety of foods, including chickpeas, avocado and fortified breakfast cereals, but older people require a higher intake once they pass 50 and have a higher risk of being deficient in B6.
7. Vitamin B12
Another vital B vitamin is B12, which fuels red blood cell formation, cell metabolism, nerve function and bone health. Your gut becomes less efficient as you age, meaning your body isn’t able to absorb the nutrients you need from food, including B12. According to AARP, your stomach acid declines in your 50s, and a B12 deficiency may put older adults at risk for dementia, so a vitamin B12 supplement is recommended for your regimen.
An element found in rock climber’s chalk is also necessary for a climber’s heart, muscles, nerves and bones to function. Magnesium is involved in more than 300 biochemical functions in the body, making it vital to your overall health, especially your heart and bones. Low magnesium levels have been linked to a gamut of health conditions, from diabetes to osteoporosis. Digestive issues, prescription medications and low presence in soil and crops can all mess with the amount of magnesium your body gets naturally. According to WebMD, magnesium deficiency is more common among women, African Americans and the elderly.
9. Ginkgo Biloba
Ginkgo biloba, derived from the leaves of the ginkgo plant, may help with cognitive function, especially memory problems associated with aging. This supplement increases blood flow to the brain and acts as an antioxidant. Studies have shown it can help with memory problems caused by dementia or Alzheimer’s as well as slow these conditions’ effects, though it can’t prevent these diseases. According to Dr. Axe, the cognitive-enhancing effects of ginkgo biloba can have the biggest impact on people age 50-59.
Production of collagen, the protein that makes up the majority of your skin, naturally slows as you age, beginning around age 30. According to Women’s Health, collagen levels drop by about 1 percent per year, meaning half your collagen is gone by age 50. This impacts the health of your nails, as well as the elasticity and firmness of your skin, leading to more wrinkles and thin, papery skin. A collagen supplement could benefit your skin and joints, especially if you’re older and not getting enough protein.
11. Saw Palmetto
Saw palmetto is a super supplement for aging men. Made from the dried fruit of the fruit of the saw palmetto tree, this herb promotes a healthy prostate and supports the urological system as well as treats hair loss and decreased sex drive. As men age, the testosterone hormone decreases and dihydrotestosterone (DHT) increases, but saw palmetto intervenes in the process, stopping the conversion of testosterone into DHT.
12. Alpha Lipoic Acid
When the antioxidants in chocolate aren’t cutting it, alpha lipoic acid is a chemical that works as an antioxidant in your body. It can help regulate blood sugar as well as treat diabetes, improve insulin function and target nerve-related symptoms of diabetes. Your body’s metabolism and ability to utilize glucose decrease with age, and ALAs are especially helpful if you’re prediabetic.
Potassium, which is famously found in bananas as well as other foods like beans, plays a key role in regulating your blood pressure, according to Prevention. Getting an adequate amount has been linked to lower risk of high blood pressure, stroke, heart disease, cancer and arthritis. Very high doses of potassium can be dangerous and affect certain medications and conditions, so it’s important to talk to your doctor before starting a potassium supplement.
14. Acetyl l Carnitine, Phosphatidylserine, and Glycerophosphocholine (GPC)
According to Men’s Health, these three supplements should be added to your regimen in your 50s because they are vital to brain health. Acetyl l carnitine is an amino acid that helps the body produce energy. While not something you can be deficient in, a supplement could help boost cognitive ability, memory and mood. Most people get the phosphatidylserine they need from foods, but additional amounts can improve mental function, especially in the elderly. Glycerophosphocholine can improve functions like attention, memory support, recall and cognition.
If you’re a novice when it comes to vitamins and supplements or you simply don’t want the hassle of customizing your own blend of additional nutrients, multivitamins are the perfect solution. In general, people above 50 eat less and are less able to absorb nutrients from food, so many experts recommend supplementing your diet in some way. A quality multivitamin designed for your age range and gender is a good place to start to help meet your nutritional and health needs as you age.