Active Aging Presented by Public Health Seattle-King County
Getting enough essential vitamins and minerals is a vital part of healthy aging. However, it’s not always easy for older adults to hit recommended nutritional targets, especially if they have a decrease in appetite, changes in taste, or are dealing with a chronic illness.
Taking dietary supplements can help fill nutritional gaps. That said, all supplements don’t work the same way for all people. Therefore, it’s crucial to consult a physician about the type, number, and frequency of supplements a person uses, as some can interact with medications, and others may not be effective, according to the National Institute of Health.
Many supplements can cause adverse effects if someone mixes medicines and supplements, takes supplements instead of medications, combines supplements, or takes too many.
Furthermore, “The FDA does NOT have the authority to approve dietary supplements for safety and effectiveness, or to approve their labeling, before the supplements are sold to the public.”
Individuals should add any supplements they are taking to the list of their current medications and update members of their healthcare team immediately.
Supplements that Offer Benefits for Older Adults
Research about dietary supplements and their benefits is ongoing, and their positive effects vary per person.
Dr. Seema Bonney, M.D., and founder of the Anti-Aging and Longevity Center in Philadelphia, tells HealthCentral, “The purpose of any supplement should be to make up for potential gaps in your daily nutritional intake, particularly because your nutrition needs can change as you age.”
The following supplements can have benefits for older adults, which are based on the latest research.
Collagen
Collagen is a protein that provides structure, strength, and support throughout the body. Aging causes the body to decrease its natural store of collagen. This decline can lead to a decrease in hydration and elasticity in the skin, as well as an increase in joint pain and stiffness.
Research shows that a collagen supplement can improve bone density, muscle mass, and skin health for older adults. For example, a 2022 research review published in Dermatology Practical and Conceptual found that oral and topical collagen helped reduce or delay skin aging.
Glucosamine and Chondroitin
Aging-related joint issues can cause mobility issues and a decrease in physical activity. Becoming sedentary, in turn, can lead to more health problems, including heart disease.
To combat these concerns, many older adults use supplements containing glucosamine and chondroitin. According to the National Center for Complementary and Integrative Health (NCCIH), glucosamine and chondroitin are essential components of cartilage that cushions joints.
Chondroitin supplements stimulate cartilage repair, and both glucosamine and chondroitin support joint health. Research is mixed on the efficacy of this pair of supplements.
Melatonin
Melatonin is a hormone that regulates sleep and wake cycles. Bonney explains that a decrease in the production of melatonin during aging may cause people to have issues falling asleep, staying asleep, or both.
Bonney suggests using a melatonin supplement can help sleep difficulties, though studies on its effectiveness are limited. One study emphasizes people should use caution when taking melatonin supplements.
Calcium and Vitamin D
Bone loss naturally occurs with age and can lead to fractures.
Calcium works with vitamin D to support bone strength and health, according to the National Institute on Aging (NIA). People over 50 may need to take supplements to ensure they are getting enough, as the body’s ability to absorb calcium decreases with age.
People absorb vitamin D naturally through their skin from exposure to sunlight but often don’t get enough, especially during long stretches indoors during winter.
In Stanford Lifestyle Medicine, Dr. Matthew Kaufman, M.D. notes that vitamin D promotes muscle and bone strength, and some studies show evidence it “may improve brain health and cognitive performance.”
Taking too much vitamin D can cause toxicity. So, it’s important to determine vitamin D levels and discuss appropriate supplementation with a healthcare provider.
Vitamin B12
Vitamin B12 maintains central nervous system health and helps lower levels of the amino acid homocysteine, which has been linked to heart disease, stroke, dementia, and osteoporosis, according to Harvard Health.
Older adults may have trouble absorbing B12 through food, and a deficiency may require supplementation.
Deciding whether to take a dietary supplement can be confusing, as research is constantly raising pros and cons, which also prompts conflicting medical opinions.
There are also circumstances in which supplements are harmful. That’s why it’s essential to discuss a supplement’s benefits and risks along with the appropriate quantity or dose with a healthcare professional before taking it.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.
