As we age, our bodies undergo changes that can impact cognitive function, mood stability, and energy levels. Supplements can play a vital role in filling nutritional gaps, ensuring the body gets the support it needs to stay sharp, positive, and energized. For those over 50, certain supplements are considered essential, as they address common age-related concerns such as memory decline and fatigue.
We checked in with various health experts to learn about two supplements that are really important for people over 50. They revealed that omega-3 fatty acids and B vitamins are the ones to take. Read on to learn more.
1. Omega-3 fatty acids
"Omega-3s (EPA and DHA) are essential for brain health and improve cognitive function, memory, and focus in older adults," explains registered dietitian and nutritionist Krutika Nanavati.
These fatty acids, found abundantly in foods like fatty fish or fish oil capsules, play a crucial role in maintaining optimal brain function. Incorporating omega-3s into your daily regimen can help reduce brain fog and support clearer thinking.
Dr. Robert Love, a neuroscientist with over 2M followers on TikTok, says, "Your brain outside of water is made primarily of fat, and you want to consume a lot of healthy fats to help prepare your brain and even give your brain the raw materials to help grow new brain cells."
"Supplementing with omega-3s may help promote overall brain health, as well as improve symptoms related to memory, attention, and mood," explains Kristin Gillespie, MS, RD, LDN, advisor for Exercise With Style.
2. B Vitamins
Nanavati highlights the importance of B vitamins, especially B6, B9, and B12, in regulating homocysteine levels. Elevated homocysteine levels have been linked to cognitive decline and brain atrophy.
"Consuming enough of these vitamins through diet or supplements can help maintain brain health and improve concentration and energy levels," she suggests. Ensuring adequate intake of B vitamins can be instrumental in combating brain fog and promoting sharper focus.
According to Dr. Love, B vitamins are also great for your hair, skin, and nails, and on top of that, "these are helpful in making neurotransmitters, the chemical signals used throughout the brain and body," he explains. "So that’s really, really important." Dr. Love also notes that B-complex vitamins could help decrease your risk of Alzheimer's.
Studies have shown that supplementing with B12 can improve energy and overall cognitive function in just a few weeks. If you’re feeling sluggish or emotionally drained, adding B12 to your routine can help revitalize both your mental and emotional well-being.
