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In this article, we’ll explore two essential topics for people over 50: supplements to avoid and those to favor as we age. This article draws on scientific research and expert recommendations to help you make informed decisions about your health.
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Supplements to avoid after age 50
Let’s start with the supplements you should avoid if you are over 50.
CALCIUM
Taking calcium supplements is not recommended. Why? Studies, particularly in women treated with calcium supplements for osteoporosis, have shown that it increases their risk of heart attack and stroke. Calcium can accumulate in the arteries and even in the kidneys, making it a real danger.
So how do you get the calcium you need? It’s best to get it through your diet. Increase your consumption of green vegetables and nuts. Your body will absorb calcium more efficiently from these food sources, without the unwanted side effects.
IRON
Although iron is essential, too much iron can be problematic. Our bodies don’t have an efficient mechanism for eliminating excess iron, which means it can build up over time and cause serious damage to your liver, heart, and pancreas.
In addition, excess iron can interfere with the absorption of other essential minerals such as zinc and copper, and can generate free radicals that cause cellular damage through oxidative stress, thus increasing the risk of chronic diseases such as cancer and cardiovascular disease.
Your body naturally regulates iron absorption according to its needs. Without a specific medical reason and a recommendation from your healthcare professional based on precise tests showing an iron deficiency, it is best to avoid iron supplements.
Taking vitamin A supplements is not recommended. Dietary sources of vitamin A, such as vegetables, are safe, but supplements can cause serious problems. They can damage your liver, increase your risk of osteoporosis, and cause skin problems like dryness and cracking, as well as mental health issues such as irritability and confusion.
Vitamins& Supplements
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To get your dose of vitamin A safely, turn to natural sources such as cod liver oil, egg yolks, and carrots. These natural forms are much safer and better regulated by your body.
Recommended supplements after age 50
Let’s now look at the supplements you should consider taking to stay healthy and vigorous as you age.
MAGNESIUM
Magnesium plays a protective role against calcification, particularly in the arteries. It regulates calcium metabolism, inhibits the formation of calcium phosphate crystals, and has anti-inflammatory effects. Furthermore, it helps lower blood pressure, reduce muscle cramps, increase energy levels, improve sleep quality, and lower cortisol levels.
VITAMIN D3
Vitamin D3 is extremely important, especially in the Western world where we spend a lot of time indoors, away from natural sunlight. This vitamin isn’t found in many foods, but you can get it from oily fish, liver, and egg yolks. For those following a vegetarian or vegan diet, the options are even more limited
Taking a vitamin D3 supplement, about 4000 IU per day, is a good solution, equivalent to sunbathing for 20 minutes two or three times a week (depending on where you live and your skin type).
VITAMIN K2
Vitamin K2 works in conjunction with vitamin D3, helping to direct calcium to the bones instead of allowing it to accumulate in the arteries or joints. In addition, it helps increase energy production in your mitochondria in the form of ATP.
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VITAMIN C
Vitamin C is known for its antihistamine properties, which are helpful during allergy season. In addition, people with high blood levels of vitamin C have a lower incidence of certain types of cancer, such as stomach cancer.
Whether natural or synthetic, vitamin C has the same biological efficacy. However, vitamin C from natural sources may be better absorbed. Synthetic forms can nevertheless be used in higher doses when necessary.
Vitamins& Supplements
VITAMIN B12
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Vitamin B12 is essential, especially as we age. With age, stomach acidity decreases, reducing our ability to absorb vitamin B12 from food. Certain medications, such as proton pump inhibitors (like omeprazole), can further reduce B12 absorption by lowering stomach acidity even more.
Dietary habits can also change with age, and we may consume fewer foods rich in B12, such as meat, fish, and dairy products. This creates an environment conducive to B12 deficiency, which can lead to cognitive impairment, neuropathy, and anemia.
Conclusion
In summary, the supplements to avoid are calcium, iron, and vitamin A. Those to include in your routine are magnesium, vitamin D3, vitamin K2, vitamin C, and vitamin B12. However, remember that supplements are not a substitute for a balanced diet and a healthy lifestyle. Always consult your healthcare professional before starting any new supplement, especially if you are taking medication or have pre-existing health conditions.
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