Walking through the supplement aisle of a pharmacy reveals an overwhelming array of options for your medicine cabinet. As indicated by the 2022 Council on Responsible Nutrition Consumer Survey on Dietary Supplements, 75% of Americans incorporate dietary supplements into their routines, with many using them regularly.

It’s crucial to recognize that supplements serve as supplements, not substitutes. While they can provide a boost when you lack certain nutrients, the primary source of essential vitamins, minerals, and antioxidants should be a balanced and nutritious diet.

According to Kara Burnstine, RD, a nutrition educator at Pritikin Longevity Center, “Supplements will never replace the benefits of real, whole foods. They are designed to complement your diet, not replace it.”

Burnstine acknowledges that relying solely on food for optimal nutrition may have its limitations, and there are instances where supplements can offer support.

“While it would be ideal if we could obtain all necessary nutrients from our diet, sometimes the quality of our food supply falls short,” she explains. “Therefore, even with a healthy diet, we may still fall short on some nutrients.”

This shortfall can become more apparent with age, Burnstine notes. “As we age, our bodies may not efficiently absorb or utilize nutrients as they once did. This is when supplements may become more beneficial.”

However, it’s essential to remember that not all supplements suit everyone. Consulting with a healthcare professional before starting any new supplement regimen is advisable, particularly to ensure they don’t interact with existing medications or pose other risks. For most individuals entering or navigating their later years, Burnstine offers the following recommendations:

Calcium for bone strength

Calcium plays multiple vital roles in the body, including blood clotting, muscle contraction, regulation of heart rhythms, nerve function, and the maintenance of strong bones. When calcium intake is insufficient, the body withdraws it from the bones, potentially weakening them. Consistent daily calcium intake helps replenish these stores and supports bone health.

Upon reaching the age of 50, the recommended daily calcium intake increases. Prior to this milestone, 1,200 milligrams per day suffices, but after turning 50, it’s advised to aim for 1,500 milligrams daily. Women post-menopause face a heightened risk of osteoporosis, a condition characterized by fragile bones, with inadequate calcium intake further elevating this risk.

Kara Burnstine suggests considering a calcium supplement if you’re not consuming at least two servings of calcium-rich foods daily. However, she emphasizes that the supplement is just one component of a comprehensive approach to bone health.

“In addition to taking a calcium supplement, I also recommend incorporating at least two servings of dairy or ample green leafy vegetables into your diet, and engaging in resistance training, which offers significant bone protection,” she advises.

Vitamin D for immunity (and bone strength)

Regarding bone health, calcium absorption is reliant on the presence of vitamin D in the body. Moreover, vitamin D offers additional benefits, such as anti-inflammatory, antioxidant, and neuroprotective effects. It supports immune function, muscle health, and cognitive activity.

Since the body doesn’t produce vitamin D internally, it must be obtained from external sources like food, sunlight exposure, or supplements. Before the age of 70, the recommended daily intake is 600 IU, increasing to 800 IU thereafter. As individuals age, their ability to absorb vitamin D diminishes, particularly true for those residing in regions with limited sunlight exposure or who consistently use sunscreen.

“As we grow older, our capacity to absorb vitamin D naturally declines,” notes Burnstine. “This is particularly significant for individuals in sun-deprived areas or those regularly practicing sun protection.”

Probiotics for gut health

Recent research indicates that probiotic supplements, containing beneficial bacteria vital for maintaining gut health, may counteract age-related changes in gut microbiota. This could potentially enhance immune function and support healthy digestion as individuals age.

Kara Burnstine highlights the significance of gut health, stating, “When our gut is in good condition, it positively impacts various aspects of our well-being, including inflammation, cognitive clarity, weight management, sleep, and mood.”

While obtaining probiotics through dietary sources like yogurt, kefir, kombucha, sauerkraut, kimchi, tempeh, and miso is recommended, supplementing can be beneficial. Some supplements contain high concentrations of colony-forming units (CFUs), but Burnstine explains that only a fraction of this amount, around 20% to 30%, is typically absorbed by the body.

“Supplementing helps promote diversity and a substantial probiotic population in the gut, which can contribute to overall health, weight management, and cholesterol reduction,” she suggests.

Magnesium for mood

Magnesium plays crucial roles in immune function, enzymatic reactions, inflammation reduction, and mood regulation. As individuals age, magnesium levels tend to decline, potentially increasing the risk of mental health issues.

“People with low magnesium levels often experience higher rates of depression,” notes Burnstine. Chronic magnesium deficiency can also elevate the risk of conditions like hypertension, heart disease, type 2 diabetes, and osteoporosis.

Individuals aged 30 and above should aim for a daily magnesium intake of 320–420 milligrams. However, not all magnesium supplements offer the same benefits.

“For instance, while magnesium carbonate is an option, magnesium glycinate may be gentler on the stomach,” explains Burnstine. “The formulation can yield varying responses, so consulting with your doctor about the most suitable magnesium supplement for your needs is advisable.”

Multivitamin to cover the bases

While not a cure-all, a daily multivitamin can provide a comprehensive nutritional boost. According to Burnstine, at the very least, it’s unlikely to cause harm.

“I often liken a multivitamin to an insurance policy,” she suggests. “I would advocate for incorporating a general multivitamin into your routine regardless of age.”

While many brands offer similar products, seeking out the USP symbol can offer reassurance. This symbol indicates brands with consistent quality, ensuring that the ingredients match the potency and quantity listed on the label.