For a Longer Life and Healthy Aging... 9 Supplements That Make a Difference

SadaNews - In an era where dietary supplements fill store shelves and digital advertisements, many are looking for easy ways to support health and slow the effects of aging.

While these products do not promise an elixir for life, some scientifically-backed supplements may indeed make a real difference in energy levels, heart and brain health, and strengthening immunity and bones.

In a report published by "Health" magazine, 9 supplements are highlighted that experts recommend for promoting healthy aging and reducing disease risk as one ages, with an emphasis that lifestyle remains the cornerstone.

1. Omega-3 (Fish Oil)

Exploratory studies suggest that Omega-3 found in fish oil capsules may be linked to improved memory and could help slow biological aging when combined with vitamin "D" and exercise.

Dr. John Rinker, a physician at "OSF HealthCare," states that Omega-3 fatty acids "reduce chronic inflammation and support heart and brain health, thus promoting healthy aging."

Other research indicates that fish oil capsules may reduce the risk of heart disease, but the results remain varied.

Who should take it?

Most people over the age of forty can take 1-2 grams of fish oil daily, avoiding high doses for those taking blood thinners.

2. Vitamin "D3 K2"

The vitamins "D3" and "K2" are often combined into one supplement, as they work closely together, being "essential for immune balance, bone health, and vascular strength."

Vitamin "D3" is crucial for calcium absorption, strengthening bones and muscles, in addition to supporting immunity and skin health.

Vitamin "K2" aids in the production of clotting proteins and bone building and may prevent mineral deposits in the arteries.

Who should take it?

Particularly beneficial for those over fifty. However, caution is advised when taking medications such as warfarin, or for patients with kidney issues.

3. B Vitamins (B-Complex)

The B vitamin group consists of eight essential types that play a vital role in:

Metabolism

DNA production

Supporting immunity

Nerve protection and energy enhancement

A deficiency in B vitamins among the elderly is associated with heart disease, strokes, cognitive disorders, depression, and more.

Some researchers may point out that vitamin "B12" is linked to cellular aging mechanisms, but evidence remains preliminary.

Who should take it?

Those who test positive for deficiency through blood testing. The usual dosage is one tablet per day of a B vitamin supplement.

4. Magnesium

Alongside its role in improving sleep and reducing stress, magnesium plays an important role in healthy aging.

A deficiency in magnesium is associated with increased inflammation and cellular changes that increase the risk of heart disease, cancer, and Alzheimer’s.

It can also impact sleep, a fundamental factor for longevity.

Who should take it?

Most adults benefit from it, especially those who have been shown to have a deficiency through blood testing. There are different types that a doctor identifies as most suitable.

5. Coenzyme Q10 (CoQ10)

Coenzyme "Q10" is a powerful antioxidant that supports mitochondrial function, the power generation center in cells.

It is relied upon by energy-hungry organs such as the brain, heart, and muscles.

As one ages, its levels naturally decline. Studies indicate that its supplements may help:

Reduce inflammation

Support heart health

Protect cells from oxidation

Who should take it?

Caution is advised for those taking medications for blood pressure or diabetes, as "Q10" may lower them.

6. Dietary Fiber

Fiber supports gut health and reduces chronic inflammation.

It is also linked to lower overall mortality, as well as lower mortality from heart disease and cancer.

Who should take it?

Most people around the world do not get an adequate amount. Supplements like psyllium (Metamucil) or wheat dextrin (Benefiber) can help.

7. Calcium

Bones weaken with age, increasing the risk of osteoporosis and fractures.

Calcium may help improve bone strength and density.

Who should take it?

Those who do not get enough from food. However, caution is needed to avoid excess, which can be dangerous, so calcium levels should be measured first.

8. Creatine

Despite its popularity among bodybuilders, creatine may help seniors in:

Maintaining muscle mass

Reducing muscle loss (sarcopenia)

Supporting joint health and reducing inflammation

Limited studies suggest it may improve memory among seniors.

Who should take it?

Good for physically active individuals. It should be avoided or used cautiously in patients with kidney issues.

9. Curcumin (Turmeric)

Curcumin, the active compound in turmeric, reduces inflammation and may support longevity.

Studies suggest it may help in the prevention of:

Neurological diseases

Cognitive decline

Muscle loss (sarcopenia)

It may also alleviate knee pain due to arthritis.

Who should take it?

Beneficial for those suffering from inflammation, but caution is advised for those with gallstones or digestive allergies.

Important Tips for Healthy Aging

Dietary supplements cannot replace healthy lifestyle choices. For a longer and healthier life, it is important to:

Eat a nutritious diet

Exercise regularly

Manage stress

Maintain social relationships

Have regular medical check-ups

Rinker says: "Supplements are an addition, not a replacement for healthy lifestyles. They are like the cherry on top."