6 Supplements That Are Actually Worth It for People Over 50, According to Doctors
But please—talk to your doctor before starting a new supplement regimen.
There’s a long list of positives that are connected to getting older: being more comfortable with who you are, having a memory bank full of good stories, and sharing plenty of wisdom with others. But there are certainly a few pitfalls too. Some nutrient deficiencies become more common with age. Plus, you may notice that you don’t have as much energy as you used to, don’t sleep as well, or have joint pain that you didn’t deal with before.
Diet plays a crucial role in preventing nutrient deficiencies, but incorporating supplements into your wellness routine can help bridge the gaps when you aren’t getting what you need through food alone. But which ones are really worth the money? Here, two geriatricians (doctors who have specialized training in treating seniors), reveal the types of supplements they recommend the most.
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What To Know Before You Buy Supplements
Before you start shopping for supplements, Dr. Cynthia Lorena Aguirre Valdivieso, MD, an assistant professor in the Section of Gerontology and Geriatric Medicine in the Department of Internal Medicine at Wake Forest School of Medicine, says it’s important to know that supplements are not regulated by the Food & Drug Administration. “There is no regulation of supplements,” she says.
For this reason, it’s important to do your research before you decide what brand to buy. When shopping for supplements, check to see if it has been tested by an independent third party such as ConsumerLab, US Pharmacopeial Convention Dietary Supplement Verification Program, or Labdoor.
Dr. Valdivieso says that it’s also important to talk to your doctor before integrating any supplements into your routine. She explains that some supplements interfere with certain medications and also may not be best to take if you have underlying health conditions. Your doctor can educate you on what dosage is right for you. Just like not getting enough of a nutrient can have negative effects on health, so can having too much.
With these caveats in place, keep reading to see what supplements to consider if you’re 50 or older.
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6 Supplements People Over 50 Should Consider Taking
1. Vitamin B12
Dr. Nakeisha Rodgers, MD, a dual board internist and geriatrician and the author of Secrets of Sassy, Savvy Seniors, says that one of the most common nutrient deficiencies she sees in patients over 50 is vitamin B12—particularly among women. She explains that vitamin B12 is especially important for brain health. “Vitamin B12 is important for brain cell communication. Cells need it to function,” she says. Dr. Rodgers says having a vitamin B12 deficiency can increase the risk of stumbling and falling. Other signs of a vitamin B12 deficiency include low energy and memory problems.
Foods that contain vitamin B12 include fish, meat, poultry, eggs and dairy products. If your doctor recommends vitamin B12 supplements, some to consider include Nature Made B12 ($8.99), Garden of Life Vitamin B12 Spray ($15.94) and VitaCost Vitamin B12 ($9.32).
Vitacost Vitamin B12 Delayed Release - 1000 mcg - 60 Tablets
2. Calcium
Both doctors say that it’s especially important to prioritize bone health as we age. Dr. Valdivieso says that calcium citrate is one supplement that directly contributes to bone health. “Calcium citrate is better for you than calcium carbonate because calcium carbonate increases the risk of kidney stones,” she says.
Kale, broccoli, almonds, sesame seeds, chia seeds, milk, yogurt, and hard cheeses are all good sources of calcium. Calcium citrate supplements that have been tested by an independent third party include Citracal Petites Calcium Citrate ($20.48), TheraCal D2000 Bone Health Supplement ($61), and Kirkland Calcium Adult Gummies ($14.49).
TheraCal D2000 Bone Health Supplement with Calcium, Vitamins D3 & K2, Magnesium and More | 90 Day Supply - 360 Tablets | Made in The USA
3. Vitamin D
Besides calcium, both doctors say that vitamin D is also an important nutrient for bone health, in part because it helps with calcium absorption. Like vitamin B12, Dr. Rodgers says that people who don’t get enough vitamin D are more at-risk for falling and injuring themself. Studies have also shown that having a vitamin D deficiency can increase the risk of certain types of cancers. Additionally, a recent study showed that taking a vitamin D supplement could lower the risk of Alzheimer’s by as much as 40 percent.
There aren’t many foods that contain vitamin D; sun exposure is the primary way to get it. For this reason, taking a vitamin D supplement can be especially beneficial. Some to consider include Now Foods Vitamin D3 ($8.41), Hum Here Comes The Sun Vitamin D3 ($20), and Nordic Naturals Vitamin D3 ($15.26).
NOW Supplements, Vitamin D-3 5,000 IU, High Potency, Structural Support*, 240 Softgels
4. Fiber
The vast majority of people in the U.S. don’t consume enough fiber, and Dr. Valdivieso says that this becomes even more crucial as we age. Fiber benefits the entire body, including the digestive system, brain, and heart. A high-fiber diet has been shown to decrease the risk of Alzheimer’s. Dr. Valdivieso adds that fiber is also a key nutrient for keeping blood sugar levels steady.
Vegetables, fruits, grains, beans, legumes, nuts, and seeds are all good sources of fiber. Incorporating a fiber powder into your diet can help as well. Some to try are Garden of Life Raw Organic Fiber ($20.99), Bloom Nutrition Super Greens Powder Smoothie and Juice Mix ($39.99), and Boost Biome Organic Fiber Blend ($34.97).
Garden of Life Fiber Supplement, Raw Organic Fiber Powder - 30 Servings, 15 Organic Superfoods, Probiotics and Omega-3 ALA, 4g Soluble Fiber, 5g Insoluble Fiber for Regularity, Psyllium Free Fiber
5. Melatonin
“Something I hear a lot from seniors is that they have trouble sleeping,” Dr. Rodgers says. To help, she says that she often recommends a melatonin supplement, which many people find helpful. “It’s an analog of [the melatonin hormone] that our bodies naturally make,” she says. Not getting enough sleep has been scientifically linked to increasing the risk of Alzheimer’s disease, one reason why it’s important to find a sleep solution that works for you.
Some melatonin supplements to try are Carlyle Melatonin ($9.99), Natrol Melatonin Sleep Aid Gummies ($15.98), and Nature’s Bounty Melatonin ($5.99).
Natrol Melatonin Sleep Aid Gummy, Fall Asleep Faster, Stay Asleep Longer, 2 Gummies per Serving, 100% Drug and Gelatin Free, Non-GMO, 10mg, 140 Count
6. Glucosamine
For people experiencing joint pain or arthritis, Dr. Rodgers says that she often recommends supplementing with glucosamine. Glucosamine is a natural compound found in cartilage, aka the tough tissue that cushions joints. Scientific studies have shown that taking a glucosamine supplement can decrease joint pain and stiffness when consumed regularly.
Glucosamine supplements to consider include Now Foods Glucosamine & Chondroitin with MSM ($42.97), Kirkland Signature Glucosamine & Chondroitin ($25.44), and Osteo Bi-Flex Joint Health ($18.99).
Adema Kirkland-Signature Glucosamine HCI 1500 Mg Chondroitin Sulfate 1200 Mg 220 Tablets,Suports Joint Cushioning,Nourishes Joint and Connective Tissue
It bears repeating that the primary way to avoid nutrient deficiencies is through diet. Supplements are just there for an added boost. And, as with anything you are considering taking regularly, talk to your doctor before adding a new supplement to your routine.
Next up, find out what foods are linked to living longer, according to a 36-year study.
Sources
Dr. Cynthia Lorena Aguirre Valdivieso, MD, assistant professor in the Section of Gerontology and Geriatric Medicine in the Department of Internal Medicine at Wake Forest School of Medicine
Dr. Nakeisha Rodgers, MD, dual board internist and geriatrician and the author of Secrets of Sassy, Savvy Seniors