As we age, maintaining physical vitality and energy becomes increasingly important, especially after 50. While a balanced diet and regular exercise are key to staying healthy, certain supplements can provide an extra boost to help support physical vigor. These supplements, rich in essential vitamins, minerals, and compounds, can help improve muscle function, bone health, and energy levels, all of which are crucial for staying active and strong. Whether it’s through boosting metabolism, supporting joint health, or enhancing stamina, the right supplements can play a vital role in promoting overall vitality as we age.
We checked in with Dr. Michael Lahey from My Weight Loss Partner to learn about six supplements that can aid in physical wellbeing and vigor after 50. Dr. Lahey revealed that magnesium, ginseng, vitamin D, omega-3 fatty acids, coenzyme Q10 (CoQ10), and turmeric are the ones to consider taking. Read on to learn more.
1. Magnesium
Magnesium is essential for muscle health, helping regulate muscle contractions and preventing cramps. Adequate magnesium levels can reduce muscle stiffness and soreness, improving overall mobility and strength.
"A recent publication termed magnesium as a micronutrient that helps in the management of diverse physiological processes ranging from muscle nerve purpose to the production of energy. In people 50 and above, magnesium is useful for controlling muscle contractions, boosting energy, and working on cardiovascular health," says Dr. Lahey.
2. Ginseng
Ginseng is an adaptogen, meaning it helps the body adapt to stress and boosts energy without causing overstimulation.
Dr. Lahey says ginseng "is well known for its tonic actions or adaptogens, with an ability to enhance the body’s coping mechanisms. It also increases the rate of energy and enhances any human mental activity that makes life worth living."
3. Vitamin D
Vitamin D is essential for calcium absorption, which is critical for maintaining strong bones. As we age, bone density decreases, increasing the risk of fractures and osteoporosis.
"Vitamin D benefits bone health while contributing to immune health, muscle strength, and energy. Sufficient Vitamin D, both in food and supplements, can assist in reducing falls and fractures that are vital in increasing physical strength during the later stages of life," he notes.
4. Omega-3 Fatty Acids
Chronic inflammation can lead to joint pain, muscle stiffness, and reduced mobility, especially as we age. Omega-3 fatty acids have powerful anti-inflammatory properties that help alleviate these symptoms, promoting better physical movement and reducing discomfort.
"Contained in fish oil, omega-3 fatty acids have positive effects in reducing inflammation. They improve the health of the circulation system, help joints to move, and fix problems, resulting in improved physical energy and a good mood," he reveals.
5. Coenzyme Q10 (CoQ10)
CoQ10’s role in cellular energy production helps combat age-related fatigue, allowing older adults to stay active and engaged in physical activities without feeling drained.
"This antioxidant plays an important role in the generation of energy at the cellular level. Fatigue and the improvement in exercise performance can thus be addressed by CoQ10 supplementation given its effect on the support of mitochondrial function," Dr. Lahey states.
6. Turmeric
Curcumin acts as a strong antioxidant, helping to protect cells from oxidative damage caused by free radicals. This is key in preventing age-related decline and maintaining muscle and tissue health, which supports overall energy and recovery from physical exertion.
"The substance, curcumin, on the other hand, is a potent anti-inflammatory and antioxidant substance. Turmeric has been found effective in the management of joint pain and inflammation, hence enabling movements and vigor," he notes.
