Aging Well: 7 Must-Have Supplements for Maintaining Health and Vitality

Aging Well: 7 Must-Have Supplements for Maintaining Health and Vitality

We all hope to age gracefully, whether that pertains to our appearance, physical abilities, mental clarity, or quality of health (or probably, all of the above). One of the best ways we can support healthy aging is through optimizing our nutrition. 

This often includes a combination of healthier eating patterns with the addition of certain supplements. September is Healthy Aging Month, so below we’ve gathered 7 of the most important nutrients for healthy aging, where to find them in foods, and supplement recommendations.

1. Magnesium

Magnesium is involved in numerous bodily functions that help maintain your overall wellness. As we age, magnesium helps regulate muscle and nerve function and supports energy production and bone health. It’s also involved in managing your blood pressure and promoting quality sleep.

Some good sources of magnesium include: 

  • Leafy greens
  • Nuts and seeds
  • Whole grains
  • Legumes
  • Avocado
  • Bananas

However, sometimes adding a magnesium supplement can help. Our new magnesium citrate gummies provide 40% of your daily needs for magnesium per serving and come in a delicious berry flavor.

2. Turmeric

Turmeric contains curcumin, a bioactive compound extensively studied for its antioxidant and anti-inflammatory benefits. It may also support joint, brain, digestive, heart, and immune health, all of which are especially important as we get older.

Turmeric may be best known as the yellow-orange spice used to make tasty curries, but it can also be taken in supplemental form to support healthy aging. Try our turmeric capsules, which are made with BioPerine, a clinically tested black pepper fruit extract that has been shown to significantly boost the absorption and bioavailability of turmeric.*

3. Vitamin D

Vitamin D is a key nutrient for healthy bones and immune function. While we can get some from sun exposure, our ability to produce vitamin D declines with age, making it even more important to ensure we’re getting enough from diet and possibly supplements.

Some good food sources of vitamin D include: 

  • Fatty fish
  • Fortified dairy products and plant-based dairy alternatives
  • Egg yolks
  • Beef liver
  • Fortified cereals

Many people benefit from a vitamin D supplement. Check out our Vegan Vitamin D3 supplements, providing 2,500 IU of vitamin D per serving derived from lichen.

4. Vitamin B12

Vitamin B12 is vital for red blood cell formation, nerve health, and DNA synthesis. Our ability to absorb vitamin B12 from food decreases with age, which can increase the risk of issues related to energy and brain health.

You can get vitamin B12 in your diet from foods like:

  • Meat
  • Poultry 
  • Fish and seafood 
  • Dairy products 
  • Eggs
  • Fortified cereals and plant-based milk alternatives

Adding a vitamin B12 supplement is an easy way to help meet your daily needs, especially if you follow a plant-based diet. Our Vegan Vitamin B12 supplement contains 1,000 mcg of vitamin B12 per serving, which is well above the daily requirement. It also contains spirulina, which is a rich, whole-food source of B vitamins, protein, and minerals like copper and iron.

5. Glucosamine

Glucosamine is a naturally occurring compound involved in joint health and function by supporting cartilage, the tissue that cushions the joints and helps keep pain and stiffness at bay. Unfortunately, our cartilage deteriorates with age. 

While there are no significant food sources of glucosamine, you might consider adding a supplement to support your joint health, like our Glucosamine Chondroitin MSM Supplement.

6. Coenzyme Q10

Coenzyme Q10 (CoQ10) is a naturally occurring compound in the cells of your body. It supports energy production and cardiovascular health and has antioxidant properties. As CoQ10 levels decrease with age, we’re more likely to experience reduced energy levels, muscle weakness, and a higher susceptibility to oxidative stress.

CoQ10 can be found in foods like: 

  • Fatty fish
  • Whole grains 
  • Nuts and seeds
  • Spinach
  • Broccoli

You might also consider adding a supplement, like our CoQ10 with Heart Health Blend, which contains antioxidant-rich superfoods like turmeric, resveratrol, and grapeseed to help support heart health and healthy aging.*

7. Zinc

Zinc is an essential mineral involved in immune function and repairing your cells. As zinc levels decline with age, this can affect things like wound healing and cognitive function. 

There are several food sources of zinc, including:

  • Meat
  • Shellfish
  • Legumes
  • Nuts and seeds
  • Dairy products 
  • Whole grains

If you need additional zinc, our Whole Food Vegan Zinc Complex Supplement provides over 300% of the daily requirement for zinc plus vitamin C for added antioxidant support.

Interested in other supplements for healthy aging? Explore the whole range of supplements for seniors here. 


References

  1. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018;2018:9041694. Published 2018 Apr 16. doi:10.1155/2018/9041694
  2. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092
  3. Giustina A, Bouillon R, Dawson-Hughes B, et al. Vitamin D in the older population: a consensus statement. Endocrine. 2023;79(1):31-44. doi:10.1007/s12020-022-03208-3
  4. Kaur D, Rasane P, Singh J, et al. Nutritional Interventions for Elderly and Considerations for the Development of Geriatric Foods. Curr Aging Sci. 2019;12(1):15-27. doi:10.2174/1874609812666190521110548
  5. Zozina VI, Covantev S, Goroshko OA, Krasnykh LM, Kukes VG. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. 2018;14(3):164-174. doi:10.2174/1573403X14666180416115428
  6. Cabrera ÁJ. Zinc, aging, and immunosenescence: an overview. Pathobiol Aging Age Relat Dis. 2015;5:25592. Published 2015 Feb 5. doi:10.3402/pba.v5.25592

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