Aging gracefully means more than just counting the years. It's about embracing a lifestyle that supports your well-being and overall health.
There’s no magic pill that can turn back the clock, but incorporating natural supplements into your routine can be a valuable part of your holistic approach to aging.
Here are my top 8 recommendations for aging gracefully with the help of natural supplements:
1. Omega-3 Fatty Acids for Brain and Heart Health:
As we age, maintaining brain function is one of the fundamental values I place above all else. Omega-3 fatty acids, found in sources like fish oil, flaxseed oil, and walnuts, support brain health and may also have anti-inflammatory effects.
They also contribute to heart health, promoting overall well-being. I recommend nearly all my patients take Omega-3’s because of the huge upside they provide.
I try to eat fish regularly, but even I find it hard to consistently get enough Omega-3 in my diet, so I supplement daily with Science Natural Supplements Omega-3X with DHA and EPA.
2. Vitamin D for Bone Health:
Vitamin D plays a key role in calcium absorption which is essential for bone health. The best way to get Vitamin D is from sunlight, but you can also get it in fatty fish.
Keeping your Vitamin D levels up can help contribute to strong bones and may help prevent osteoporosis, which is even more common in postmenopausal women.
Most of us living in North America simply don’t get enough sunlight, sowe need to supplement with Vitamin D to keep our levels up. This is even more important during those dark, cold winter months.
There’s also growing evidence that Vitamin D improves your mood, which is why I ensure all of my patients dealing with depression or anxiety start supplementing with Vitamin D.
It’s a supplement I don’t go a single day without.
3. Calcium for Bone Health:
As we age, our body has a hard time keeping our bones strong. We make fewer hormones, and our bones don't rebuild as fast as they used to.
That’s why we need calcium to help keep them strong, and give our bones the building blocks they need. Pair it with Vitamin D to really get the benefit.
You can find calcium in dairy products, leafy greens, and fortified plant-based milk, but I prefer to get it from a supplement. Maintaining proper calcium levels is crucial for bone density and muscle function, especially as we get older.
Most people can’t absorb more than 650 mg of Calcium at a time, so start with about 500 mg a day. I recommend taking it with food because it can upset your stomach.
4. Magnesium for Sleep and Mood:
Found in nuts, seeds, and leafy greens, magnesium supports nerve and muscle function. It also has a ton of evidence around its impact on mood and its usefulness in depression.
As if that wasn’t enough, it may also help with sleep, an essential aspect of healthy aging. I personally take it each night to help me sleep longer and more restfully.
The best form of magnesium to take is Magnesium Bisglycinate. It has a few other names: Magnesium glycinate, diglycinate… they’re all the same.
Magnesium bisglycinate, unlike other forms, does not cause diarrhea, which I think we can all agree is something we want to avoid in a supplement that isn’t for constipation.
5. Coenzyme Q10 for Cholesterol and Longevity:
Coenzyme Q10 is an antioxidant that your body naturally produces. While it’s gained popularity for improving heart health, it has gained traction for longevity support as well.
Studies have shown that CoQ10 supplementation boosts blood flow and may even lower your blood pressure. The impact was strongest in obese patients and in people with much higher blood pressure than normal. .
There was also a wonderful meta-analysis that looked at research on coronary artery disease and inflammation that showed CoQ10 supplementation reduced total cholesterol levels, suggesting it may play a role in heart health.
CoQ10 is what I ask many of my aging patients to take to stave off the effects of aging.
6. Resveratrol for Anti-Aging Benefits:
Resveratrol shot to fame over the last few decades after scientists discovered drinking red wine (made using resveratrol-rich grape skins) may support heart health and longevity.
Resveratrol has been shown to increase lifespan, and enhance brain health by protecting against and slowing neurodegeneration.
Although the research is still in its infancy, resveratrol is part of the daily supplement stack of longevity researchers like Dr. David Sinclair of Harvard, one of the most well-respected authorities on longevity.
Resveratrol supplements have become one of the most in-demand antioxidant supplements on the market over the last 20 years thanks to research suggesting resveratrol can slow aging by upregulating so-called “longevity genes.”
And it has been shown to not only induce sleep and reduce your time awake, but also improves the time in non-REM sleep, which is a crucial part of the sleep cycle.
It’s a staple of my daily supplement routine for these reasons.
7. Probiotics for Gut Health:
A healthy gut is linked to a longer and healthier life, so supporting the bacteria that are in our gut is essential for your health.
Probiotics are packed with bacteria or yeast strains that support digestive health by maintaining a balanced gut microbiome, preventing harmful bacteria from growing, and helping your body digest food and absorb nutrients.
They can also reduce inflammation in the body, which is a risk factor for most chronic diseases.
Individuals with a more diverse gut microbiome tend to live longer, so make sure you pick a solid source of probiotics to support your gut.
I take Science Natural Supplements Probiotic with a whopping 40 billion CFUs of healthy bacteria. It’s the best choice for boosting your immune system and keeping your insides happy. Try it and let me know what you think!
8. Turmeric/Curcumin for Inflammation:
Turmeric, with its active compound curcumin, has amazing anti-inflammatory properties. Whether added to meals, mixed in with a shake, or taken as a supplement, turmeric helps combat inflammation associated with aging.
Inflammation is public enemy number 1 when it comes to aging and chronic diseases.
Most of my research back in the day focussed solely on inflammation, oxidative stress, and cancer. I can tell you that inflammation is absolutely a huge factor when it comes to aging and issues that cause our cells to lose control of their proper functioning.
And it’s not just cancer and aging.
Arthritis and joint pain cause swelling and stiffness in the joints. And it’s not a small issue. It affects millions and millions of Americans each year.
Turmeric has helped my patients live their lives with less pain and more mobility and freedom.
If you think it’s something you’re interested in, I’ve linked the exact Turmeric supplement I recommend.
It’s SNS Turmeric with BioPerine, which helps your body absorb Turmeric much better.
Remember, aging gracefully is a complex process that includes a balanced diet, regular physical activity, and stress management.
Before adding in new supplements, consult with a healthcare professional to ensure they mesh with your individual needs and health status.
I hope these tips help you embrace the journey of aging with the confidence you deserve!