As we age, maintaining optimal health and vitality becomes increasingly important. During middle age, our bodies undergo various changes that can affect our overall well-being. One of the most effective ways to support these changes, enhance your health, and boost longevity is through targeted supplementation. By incorporating specific vitamins and minerals into your daily routine, you can address common deficiencies, support vital bodily functions, and promote a longer, healthier life.
We spoke to health experts to highlight seven supplements they recommend for individuals over 40. These supplements have been shown to provide a range of benefits, from improving bone health and supporting cardiovascular function to boosting metabolism and enhancing cognitive function. Whether you’re looking to fill nutritional gaps or simply optimize your health, these supplements can be a game-changer in your longevity journey. Here’s a closer look at each one and the remarkable benefits they offer.
1. Magnesium
If you're not already reaping the benefits of magnesium, it's time to start. As it turns out, this game-changing mineral can do wonders for your health and your longevity.
"Magnesium is involved in hundreds of biochemical reactions in the body, including muscle function, nerve function, and maintaining steady heart rhythm," Rimas Geiga, MD, Registered Dietician Nutritionist says. "Many adults over 40 are deficient in magnesium, which can contribute to muscle cramps, sleep disturbances, and increased risk of heart disease. Supplementing with magnesium can support cardiovascular health, improve sleep quality, and may help manage blood pressure." Perfect! Remember that eating magnesium-rich foods is always a good idea, too.
2. Caprylic Acid
Taking caprylic acid supplements is another way you can restore your gut and live a longer, healthier life. Caprylic acid, a medium-chain fatty acid, has been shown to offer several health benefits, particularly for digestive health. The Canada Diet reports that "it can help to support the health of your digestive system through its anti-inflammatory and anti-fungal effects." This means it can help reduce inflammation in the gut and combat harmful fungi like Candida, which can cause infections and digestive issues. Foods rich in caprylic acid include coconut, coconut oil, and palm kernel oil, making it easy to incorporate this beneficial compound into your diet naturally.
Additionally, caprylic acid has been linked to improved cognitive function and enhanced energy levels, as medium-chain fatty acids are easily converted into ketones, a potent fuel source for the brain. By adding caprylic acid to your diet or taking supplements, you can support your digestive health, boost your energy, and potentially extend your lifespan.
3. Probiotics
Additionally, nurse practitioner Caitlin Policastro shares that probiotics can enhance a healthy gut. She explains, "One of the best things to do to enhance gut function and eliminate toxins and infections properly is to take a good quality pro and prebiotic. This will enhance the 'good' bacteria in your gut that allows your GI system to defend itself properly."
Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. They help maintain a balanced gut microbiome, which is crucial for digestion, nutrient absorption, and overall immune function. By increasing the population of beneficial bacteria, probiotics can prevent the overgrowth of harmful bacteria and reduce the risk of gastrointestinal infections. Moreover, a healthy gut microbiome has been linked to improved mental health, as it can influence the production of neurotransmitters like serotonin. Prebiotics, which are non-digestible fibers, serve as food for these beneficial bacteria, further promoting a healthy gut environment. Incorporating probiotics and prebiotics into your daily routine can support your digestive health, strengthen your immune system, and contribute to overall well-being.
4. Omega 3 Fatty Acids
Few supplements offer as many benefits as powerful Omega-3s. As Fultz notes, "studies have shown that Omega 3's play a vital role in preventing mental health conditions, heart disease, inflammation, and other chronic diseases." There are several ways to fit healthy Omega-3 fats into your daily diet. Fish like salmon, for example, offers both EPA and DHA acids. Fultz explains that these varieties "are the most biologically active" kinds of Omega-3s.
You can also find a type called ALA in plant sources like walnuts, flaxseeds, brussels sprouts, and spinach. However, to be sure you're getting enough in your diet to reap all of the life-enhancing health benefits, an Omega-3 supplement is the best way to go.
5. Fiber
According to Dr. David Sabgir, a cardiologist and founder of Walk with a Doc, fiber is a supplement you should be taking "because not only do they support heart health, but they also contribute to your daily intake recommendations." He adds, "Almost 80% of heart disease is related to factors that we can reduce. Making healthy choices like not smoking, walking more every day, keeping your systolic blood pressure (top number) usually under 130, maintaining a proper weight, and eating a diet high in fruits and vegetables can go a long way in preventing heart disease!”
6. Calcium
We probably don't have to tell you twice that calcium promotes healthy bones—if your parents ever urged you to drink your milk, you've heard that one before. And Emily Fultz, owner of Fit With Food, is here to tell us again: "Research has shown that adequate calcium intake can reduce the risk of fractures, osteoporosis, and diabetes," she says. Of course, reducing these risks is one great way to live your longest life.
However, no matter how often you hear about the benefits, calcium may not remain a priority in your diet, and it can be especially hard if you eat vegan or dairy-free. While you can also up your intake of fortified plant-based milks and cereals, along with leafy green vegetables, a calcium supplement is probably your best bet.
7. Vitamin D
One of the best supplements to pair alongside calcium is Vitamin D, which Futlz says "helps aid the absorption of calcium and maximizes bone health." A Vitamin D deficiency can also lead to many different health complications, and Fultz cites increased risk of dementia and stroke as two of the biggest ones. For this reason, she stresses the importance of making sure you get enough of this vitamin every day. "Aging women should meet their recommended needs [of Vitamin D] to improve brain health," she tells us.
If you want to prioritize Vitamin D-rich foods, you can opt for fatty fish like salmon and mackerel, cheese, egg yolk, beef liver, and fortified foods and beverages. Adding these ingredients to your plate and taking a Vitamin D supplement (along with the other supplements on this list) will put on the right track towards a longer life.
