Do You Need A Little More?
If you came to my house and opened the pullout cabinet to the left of my refrigerator you would find a full shelf of supplements. All for me. A little crazy for sure. Occasionally I share with my husband during cold and flu season when I can convince him to take vitamin D, zinc and vitamin C to support his immune system. So, when recently over lunch with a friend, she asked what supplements I take I was happy to share.
I take supplements because I believe modern day life can make it challenging to get all the nutrition we need from food. This can result from not having access to high quality food, specific dietary choices (like vegans, vegetarians or restricting certain food groups) or because of depleted soils. You may also be nutrient deficient if you eat a diet of highly processed foods, you don’t eat enough fruits and vegetables, don’t get adequate time outside or have certain medical conditions.
And on top of all that, due to declining levels of stomach acid as we age, our bodies are often not as good at extracting nutrition from the foods we eat.
Below I discuss 5 supplements where there seems to be agreement among health care professionals. These are also the ones I take. If you have specific health issues and are looking for additional information I recommend talking with your doctor. Speaking with your doctor is a good place to start regardless as some of the supplements listed below, like fish oil, may not be appropriate for some people.
Supplements for General Health in Midlife
Vitamin D
Vitamin D is technically a hormone and is important for regulating the expression of other genes and for brain health. “Severe deficiency in vitamin D increases the risk of health problems such as diabetes, heart diseases, breast and colorectal cancers all of which are more likely to attack as you age. In addition, it plays a vital role in calcium absorption.”
Research estimates 42% of adults in the US are deficient in vitamin D. Current guidelines suggest optimal levels of between 40-60 ng/m. You can easily have your vitamin D levels checked by your doctor. I have mine checked at least twice a year.
The best source of vitamin D is the sun, although you can also get it from oily fish, liver, egg yolks, and fortified foods. It may be possible to maintain healthy levels by being outside between 10-30 minutes between 10 am – 3 pm each day. However, if you are like most people and you spend most of your time inside you are probably not getting enough vitamin D. It is also worth noting people tend to produce less vitamin D as they get older.
The RDA for vitamin D is 600 – 800 IU per day, although there is research suggesting that much higher levels of supplementation may be beneficial. It is possible to overdo it with vitamin D so be careful and check with your doctor regarding the right dosage for you.
Lastly, current research indicates that vitamin D works more effectively in the presence of vitamin K2, so look for a supplement containing both. I take 2000 – 5000 IU/day and have for years and currently use Parsley Health Vitamin D3/K2.
Calcium
Calcium is an essential mineral for bone health. It is crucial for reducing your risk of osteoporosis, which women are more susceptible to than men. Calcium is especially important for menopausal and post-menopausal women as bone loss accelerates as your body stops producing estrogen. As you age if you are not getting enough calcium from your diet, your body may begin to pull calcium from your bones which can lead to more fragile bones – yikes!
It is also an important vitamin for muscle, nerve, heart, and normal cell function.
You can get calcium from your diet through milk, dairy, and other fortified foods but it seems most women will still need to supplement. For women under 50 the RDA is 500 mg and for women over 50 800 mg. Calcium comes in 2 forms, citrate and carbonate. Citrate can be taken anytime but carbonate should be taken with food.
Any dose over 600 mg should be split and taken at different times of the day. It is also recommended to take calcium separate from your multivitamin or iron as it interferes with absorption of magnesium, iron, and zinc. And like other supplements, don’t overdo it as too much has been linked to an increase in heart disease. I take 600 mg per day, divided between morning and evening, of Pure Encapsulations Calcium Citrate.
B12, Folate & the Other B Vitamins
B Vitamins are important for converting energy into food. Of these, it seems B12 and folate are the most critical. Vitamin B12 is needed for blood and brain function (like memory), for skin, hair, and nail health and to produce red blood cells. It also plays a role in reducing heart disease and is involved in the production of digestive enzymes. Folate is needed for DNA production, to metabolize protein and to support healthy red blood cells.
The RDA for B12 is 2.4 mcg per day. Signs of B12 deficiency include fatigue, mood swings, brain fog and irritability. Vegans and vegetarians have a higher risk of vitamin B12 deficiency than others. B vitamins can be found in fortified foods, meat (especially beef and organ meats), and eggs to name a few.
The RDA for folate is 400 mcg. Leafy greens, fortified foods, liver, beans, and whole grains are all natural sources of folate.
My doctor has recommended a daily B Complex vitamin and I have used Xymogen Methyl Protect for years. It contains Riboflavin (B2), Pyridoxine (B6), Folate (B9) and vitamin B12 (as methylcobalamin). Folate (B9) in the form of methylfolate is recommended as some people cannot convert folic acid into folate.
Magnesium
This is one of my favorites as it helps me sleep! In addition, magnesium is important for stabilizing blood pressure, it helps with calcium absorption and supports muscle, nerve, and heart function. Magnesium deficiency can increase the risk of diabetes, inflammation, and heart disease. And it turns out most people are not getting enough magnesium through their diet.
The RDA is 320 mg per day for women over 30. Having said that, this is an excellent article which discusses different dosage levels to address different symptoms like sleep, depression, PMS, and athletic performance. Natural sources of magnesium include green leafy vegetables, legumes, and nuts. Absorption can also be impacted by aging and a decline in stomach acid levels.
After trying many others, I have found I like Magnesium Breakthrough by BiOptimizers which contains 7 different types of magnesium. I take 500 mg about an hour before I go to bed.
Fish Oil (EPA/DHA)
The Omega 3 Fatty Acids found in fish oils are important for protecting brain health, lowering inflammation, preventing and managing heart disease, supporting your muscles, and ensuring healthy joints. They may also lower cholesterol and reduce the risk of stroke.
The body can’t produce Omega 3’s on its own so you must get it from food or supplements. The American Heart Association recommends eating cold water, fatty fish, like salmon, at least 2 times per week. If you are not eating natural sources on a regular basis the recommended dosage seems to be in the range of 500 mg – 1 g of DHA and 1 g EPA.
Before taking fish oils discuss with your doctor as they may not be appropriate for people with bleeding disorders or who take certain medications like blood thinners. It is best to take them with food and I strongly recommend keeping in the refrigerator or freezer to help prevent fish burps (trust me on this one)!
I eat salmon 2 – 3 times per week and take a supplement on the days I don’t. My favorite brand is Nordic Naturals Ultimate Omega.
Parting Thought
While I didn’t discuss it here, I also take vitamin C, zinc picolate, and use a propolis (from bees) throat spray during the winter to support my immune system. I am determined to not get sick!
And remember, supplements are not meant to be a substitute for poor nutrition! Start with a diet of vegetables, fruits, high quality proteins and fat. Buy organic when you can and get enough sleep. And then supplement as needed.
