A healthy diet is the primary way our body gets the vitamins and minerals it needs. However, age, dietary restrictions and health conditions can limit the vitamins and minerals we get from food. That’s where dietary supplements come in. Surveys have found that nearly three in every five adults in the U.S. reports taking at least one supplement. We’re looking at common supplements and how those nutrients help keep you healthy and thriving.
What are dietary supplements?
While healthy foods are the best way to get nutrients, supplements help fill in holes that aren’t covered by your diet. They can come in the form of pills, powders, gel capsules or liquids, and they can contain vitamins, minerals, fiber, amino acids or enzymes. While a doctor’s prescription is not needed to buy these products, it is important to consult with your doctor about what nutrients you need to supplement.
Are supplements safe?
The U.S. Food and Drug Administration (FDA) does not have authority over dietary supplements like it does for prescription medications and over-the-counter drugs. These products do not have to be approved for safety or efficacy before being sold, and the federal government does not regularly test what is in them. Just because a supplement is on store shelves, that does not mean that it contains what the label says it does. The FDA does issue warnings about potential problems with products when they’re reported, and it can take supplements off the market if they are found to be unsafe.
There are private groups that offer their seals of approval for dietary supplements. These include the U.S. Pharmacopeia, NSF International, ConsumerLab.com and the Natural Products Association. According to the National Institute on Aging, to earn approval, products must be made by following good manufacturing procedures, must contain what is listed on the label and must not have harmful levels of ingredients that don’t belong there, such as lead.
Common Supplements
calcium
Calcium helps many systems of the body function properly—muscles, nerves, cells and blood cells. You get most of your calcium from your bones, which get it from food. However, as we age, you start to lose more of the mineral than you absorb. Women over 50 and men over 70 should get about 20% more than other adults. Looking to get it from your diet? Calcium is found in dairy products like milk, yogurt and cheese. You also can get calcium from fish, dark leafy vegetables and fortified foods, such as breakfast cereals.
vitamin d
Speaking of calcium, your body needs vitamin D to help absorb the mineral. Taken in tandem they can help prevent osteoporosis. Vitamin D also supports the function of your muscles, nerves and immune system. Most people get vitamin D from sunlight, but with age, it can become more difficult for your body to make the conversion. While it is harder to get this vitamin from food, it is found in fatty fish like salmon mackerel and sardines.
creatine
When you hear “creatine,” you may think of athletes and muscle growth, but the compound not only improves physical performance. It plays a role in healthy aging and everyday functions, helping people maintain strength and mental sharpness. Creatine is created through amino acids like glycine and methionine, and it can be obtained from foods like meat, fish, poultry and dairy products.
magnesium
This mineral helps your body make protein and bone, and it keeps your blood sugar stable. When it comes to diet, you can get it from nuts, seeds and leafy greens. However, some medications and certain health conditions can make it difficult to get the magnesium needed. This makes it more likely that older adults are deficient.
vitamins b12 and b9
These vitamins can help your brain health as well as supporting the production of blood and nerve cells. Most Americans get enough through food. Vitamin B12 can be found in foods like meat, fish, eggs and dairy. Vitamin B9, also known as folate, can be found in dark leafy greens, legumes, citrus fruits and nuts. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it. Since B12 is primarily derived from animal products, it also is important for vegans and vegetarians to supplement their intake.
fish oil (omega-3s)
Omega-3s are known as essential fatty acids because your body needs them to function, but it cannot produce them on its own. They are important for the health of your brain and eyes as well as men’s reproductive health. Research indicates that omega-3s also can help protect against age-related diseases like Alzheimer’s, arthritis and macular degeneration. They are found in foods like fatty fish, walnuts, canola oil and flaxseed.
Sources: Stanford Medicine, National Institute on Aging