Healthy Aging: Supplements and Vitamins I Take Daily
Do you take vitamins and supplements? Let’s switch gears today and talk about the vitamins and supplements we can take daily to support healthy aging. I take a slew of them. Some have been recommended by my physician and some I’ve read up on extensively and believe they’ll have benefits for my health.
**This is for informational purposes only and does not constitute medical advice or diagnosis. My intention is not to suggest what you should take, and you should always check with your physician before adding anything to your regime.
Be prepared, because I take a lot of supplements. I may come by this naturally because my Dad was a big fan of “vits and supps” as he called them. Mom was also known to take a few here and there. In order to keep track of what to take morning and night, I organize mine into this pill box. It’s clear for AM and dark for PM, yet I occasionally take my evening supplements in the AM and wonder why I’m having trouble staying awake during the day.
I order most of mine from Amazon because they have virtually everything, and it’s so easy to have them delivered to my door when I’m running low. There are lots of websites with suggestions for what to take, when, and what to avoid taking together. I’ve read a few of them, but to be honest…I just chug my vitamins down in a few batches and my ears haven’t fallen off yet.
OMEGA 3 FATTY ACID
My doctor has me taking one capsule of this Carlson Maximum Omega 2000, morning and night. Omega-3s are crucial for heart health, cognitive function, and joint mobility. Plus, my eye doctor thinks they’re beneficial for my dry eyes. This one has no fishy taste at all.
PROBIOTICS FOR GUT HEALTH
The more I learn about the importance of our microbiome, the happier I am to have started taking probiotics to strengthen it. Probiotics support digestive health, which is essential for proper nutrient absorption and a strong immune system. Anyone who has been on an antibiotic has likely given their microbiome a beating. I’ve taken many probiotics over the years and just switched to this Metabolic Daily, which contains a mixture of live probiotics that are not your run-of-the-mill strains. They’ve been shown in clinical trials to help metabolize sugar and carbs and convert food into energy more efficiently, resulting in sustained energy levels. I take it with this Pendulum Akkermansia Light, which strengthens your gut lining to improve digestive health.
VITAMIN C
I take 1,000 MG of this Solgar Vitamin C morning and night to help support my immune system. Vitamin C is a powerful antioxidant that helps protect the cells from free-radical damage. With everything out there these days, we’d all be in big trouble without a strong immune system!
NAC
Otherwise known as N-Acetyl-L-Cysteine. I started taking this Pure Encapsulations NAC on the advice of a holistic practitioner during the pandemic. NAC is essential for the synthesis of glutathione and helps neutralize free radicals and reduce oxidative stress. NAC can also thin the mucus in air passages, making it potentially helpful for people with chronic conditions like bronchitis or COPD. It turns out I have a mild case of COPD, likely brought on by heavy smoking, which I thankfully quit over 40 years ago.
ZINC
My physician also recommended I take this Country Life Chelate Zinc to support my immune system. Zinc is an antioxidant that helps fight oxidative stress and decrease the risk of chronic diseases. Oxidative stress is linked to aging and various health conditions, including heart disease and cancer. Enough said.
IRON
Iron supplementation is not recommended for everyone, but my last bloodwork came back showing mine was quite low. My dermatologist put me on this Nature Made Iron for 6 months to see if we could raise my levels because low iron can contribute to hair loss and thinning hair.
MAGNESIUM
Despite its importance, magnesium deficiency is relatively common in older adults. I have always taken a magnesium supplement to help with my jumpy legs. It also plays a critical role in bone health and muscle function and supports heart health. Adequate magnesium intake is also associated with a lower risk of developing chronic diseases like type 2 diabetes and metabolic syndrome. I just switched to this Magtein brand when I read about how Magnesium L-Threonate is superior in supporting improved memory, focus, and overall brain health.
CALCIUM / MAGNESIUM
Calcium and magnesium are particularly important for older women and critical for strong bones. During and after menopause, women experience a decrease in estrogen levels, which can lead to a reduction in bone density. I have osteopenia, so I never miss my cal/mag pills. Unfortunately, most are huge, so chew two of these Country-Life Chewable tabs per day. One in the AM and one in the PM.
UBIQUINOL
CoQ10, also known as Ubiquinol, is known for its antioxidant properties and is believed to improve heart health and energy levels. It’s an enzyme that’s thought to help produce over 95% of the energy in our cells. Our body’s natural CoQ10 levels decrease with age. My doctor told me to take CoQ10 when she started me on a statin. Apparently, it can also help prevent the muscle pain that’s common with taking statin (cholesterol-lowering) medications. I take this NOW Brand Ubiquinol 100 mg every night and take my statin in the AM.
TUMERIC
Tumeric, also known as Curcumin, is a strong anti-inflammatory and is great for pain relief. I take one capsule at night and will also pop several during the day if my arthritis is acting up or I get a headache. Some studies suggest that Tumeric may help reduce the growth of cancerous cells. I’ve taken this Organic India Tumeric for many years because it’s got the proper proportion of black pepper to turmeric to make it effective.
VITAMIN D3 AND K2
Vitamin D is critical for the absorption of calcium in the intestines, which is necessary for strong bones and teeth. Vitamin D has also been shown to be helpful for immune system function, muscle function, and cardiovascular health. There is also some evidence that it can be helpful in mood regular and mental health. I take this Pure Encapsulations Vitamin D3 & K2 formula. We all know you get vitamin D from sun exposure, but since I am always wearing 50+ sunscreen, I feel the need to up my Vit D supplementation.
SUPPLEMENTS I TAKE TO HELP WITH SLEEP
A great night’s sleep stopped being easy for me many years ago. I keep my room cool and play soothing white noise. I use calming lavender oil on my wrists and try to get into bed early enough to turn out the light by 10. I bought a special pillow and have blackout drapes. All these things help, but not enough, so I take the following:
VALERIAN
Valerian is a non-habit-forming herb that helps with sleep. I take one of these Wild Harvest Capsules right before bed. It smells absolutely revolting but seems to help me sleep, so I just toss it down quickly.
MELATONIN
Melatonin levels naturally decrease with age, which may contribute to sleep difficulties in older adults. Melatonin can help improve sleep quality and duration, so I am all over it! It’s widely used to treat sleep issues and is particularly effective for jet lag or sleep problems related to shift work. I take Pure Encapsulations 3mg Melatonin every night.
ASHWAGANDHA
I’ve taken ashwagandha for anxiety for years, then began taking it for sleep when I read that Dr. Petter Attia takes his at night. He’s simply brilliant, and I highly recommend both his book and podcast. Back to the ashwagandha… I take mine in this Cortisol Calm Formula, which contains the Sensoril brand of ashwagandha that I told you about here, along with Rhodiola and magnolia, which are reported to maintain healthy adrenal cortisol activity.
DAILY MULTIPLE VITAMIN
And just so nothing slips through the cracks, I take this Pure Encapsulations Women’s Nutrients. It contains a standard collection of “vits & supps” to fill in any gaps in my vitamin regime.
Whew, I know that’s a lot of supplements, but I truly believe they’re helping support my healthy aging. I drop supplements from time to time and add new ones as I read up on them.
What supplements do you take?
I do also take vitamins pretty faithfully. Vitamin from. Puritan Pride.
I take a senior vitamin, Glucosamine/Chondroitin, vitamin C, vitamin D and I tried Turmeric but had problems with it. I never tried it at night or with black pepper.
My Daughter-in-law’s mother, who is a nurse, told me it works very well for her.
I will try taking it mixed with black pepper and at night to.see if that makes a difference. THANKS for the info.
Its a shame drs arent trained in nutritiin abd natural supplements and often discourage supplements , so many naturopaths arent covered by or take insurance unless they are mds also .. i take golden revive after researching it for knee pain when faced with more shots or knee replacement .. surprise ! It works .. knee pain gone .. i also take most of what you take as i live with blood cancer and am focused on health .. i take astragalus which is a great antioxidant the famous dr weil recommends too ..and im just starting collagen because i also take benefiber for digestion
Happy to say ive avoided covid with masks and supplements !
I’m a huge fan of Dr Weil! He’s brilliant. Haven’t heard of golden revive, but will look into it for my husband who has a bad knee.
I too take a lot of supplements and at 73 I’m pretty healthy. I started taking Magtein 2 years ago as it was recommended for migraine headaches that I have had for almost 50 years. I have not had one since taking it, which is amazing. I take it at night since I’ve heard that magnesium helps you sleep. I might look into the NAC since I seem to have a lot of sinus drainage. Thanks for all the work that you do!
That’s wonderful to hear Sharon. I’ve only had one migraine and I never want to have another one.
On my. Finally found someone who takes as much as I do. I have a bag full of medication and supplements.
LOL, I am happy to be in good company.
All the “sups and vites” say check with your doctor before using. How can any one practioner be familiar enough with the thousands of products available to be able to have an immediate opinion? I can’t imagine one of them spending hours researching supplements when there is so much medical information to keep up with. There are a couple of comments right here offering conflicting information, all coming from supposedly reliable sources. This is truly a slippery slope.
We all need to do our own research.
It’s always a good idea to check with the doctor before taking any supplements. I take a pharmacy full of prescription medication, and I always ask if there will be any interactions between a prescribed drug and an over-the-counter pill. On advice of the doctor, I take Vitamin C every day as well as D3 for my bones. I try to eat a healthy diet, too.
Itās always important to check with our doctor.
From everything that I’ve read and talked to nutritionists about, it is far better to get nutrients through food if you can. I take D3 b/c there’s not much sun in New England winters, and I’ve tested deficient a couple of times. I also take B12 for a medical condition. Many chewables — I don’t know about yours – have additives / sugar to make them taste better. Just get a pill cutter and cut those calcium pills. Nature Made vitamins are USP certified, which means that they actually contain exactly what they say they have in them. Other supplements, since they aren’t regulated, can have more or less than they say as well as other additives. Again, watch for sugars. You can’t take high amounts of vitamin C with glucose sensors, so supplements are not always a good thing. If your adrenal glands work, then you don’t need a supplement: the glands know exactly how much cortisol to put out when you are under stress, sick, etc. I can’t imagine what cortisol activity is being enhanced and would ask your endocrinologist about this. And everyone should watch for weird symptoms if they take a lot of different things. We thought my dad had dementia at 60, but then he had to go into the hospital, and they stopped all his meds — voila no dementia; his doctors were not paying sufficient attention to drug interactions. And supplements can have side effects too; you just have to research them since manufacturers don’t have to list them b/c they aren’t FDA-regulated. If something works well, then that’s great, but please be careful. Sorry for being long-winded, and I understand not trusting big pharma — dislike them too — but some of us have to take meds to live — not supplements but meds. Trust me, when you really have something wrong with you, it changes your perspective. Oh, and if you have to have surgery for some reason, let them know if the pre-op because you’ll probably have to stop taking some before the surgery can take place.
That is great advice Maeve
Maeve, thank you for mentioning cutting that huge calcium pill in half! Why didn’t I think of that! I even have a pill cutter!
Hello Jennifer. I remember you visited a Trichologist. Wondering what they said? I have not tried Nutrafol yet but the reviews are mixed. My daughter in law is taking it for post party hair loss. This is a good and informational arcticle on supplements.
Thank you.
Thanks for reminding me to write that post about my visit to the tricologist. She was not a fan of the Nutrafol for several reasons so I stopped taking it. I’ll start putting my thoughts together for that post now.
I would like to hear what she thought of Nutrafol because I have been taking it. On another note, I haven’t received your last 5 posts. I’ve checked my junk and trash folders and they are not there. I though maybe you were taking a break and I was sad! Do I need to resubscribe again?
Wowza, my email system has gone nutty. I tried to add you back but it might be best if you resubscribe
Oh Geez. I meant post partum hair loss. Post party hair loss? LOL. Thank you.
Thanks for asking this question Kathy! I, too, am anxious to hear how Jennifer got on at her visit to the trichologist.
I’m working on that post right now, Patricia
My blood work came back as anemic, so my m.d. suggested iron with vitamin c. I hope it helps with my hair thinning as well. P.S. Love your posts. We are in the middle of moving to HI, and things are crazy right now. God Bless, Linda
How exciting! Be sure to take time for yourself during the moving process because it’s so stressful.
I take magnesium at night for restless legs. Sometimes I take a collagen supplement in the morning , when I remember. I have arthritis and have had three joints replaced so Iām not sure the collagen is doing anything. Iām not a big vitamin/supplement fan.
I find the magnesium so helpful at night.
Found the drink Kombucha very helpful for my gut health with its live probiotics. Also makes my skin glow/look younger. Since itās a bit pricey now make it at home and can customize to suit my taste. Thanks for sharing about your vitamins.
Fermented foods are so good for the gut flora! I agree Kombucha is a great one. I’m fascinated you can make your own!
Purchased a kit online from the Kombucha Shopā¦saw on Shark Tank. Makes it fun and easy to make your own. My husband enjoy it almost every day now.
Thanks Trisha!
Very helpful post! I take many similar supplements, some recommended by my rheumatologist, such as turmeric/curcumin, CoQ10, as well as pantothenic acid. I consult ConsumerLab dot com (requires a membership fee) for reviews of clinical studies of efficacy as well as their tests of purity for various brands. It is a very useful resource for me. Recently, my husband had to add iron supplements but the MD did not add anything specific other than dosage. ConsumerLab was very helpful for deciding which form of iron might be best in his situation. I am interested in trying melatonin for sleep, so it is helpful to read about your experience.
Thanks for that resource! I will check out that website, it sounds like something I would really enjoy.
I take 4 prescriptions every day and itās hard to take calcium and magnesium due to their reaction with the prescriptions. Since I naturally wake up at 4:00 am, I take my thyroid meds then. I actually had to lower the strength of my synthroid because it didnāt react with my other meds and vitamins. If youāre concerned about this, talk to your doctor about the order of your prescriptions, sups, and vites.
I take a lot of supplements as well. Some — like my omega oils and ubiquinol — I’ve taken for over 45 years. Most were recommended by holistic healthcare providers over the years and a few I have added as I’ve aged and see a need for some additional support. Some have been swapped out for something more necessary as I age. I’m glad that so far we have access to these kinds of supplements so we don’t have to take as many prescription drugs with all their side effects.
My husband gives us all kinds of vitamins and supplements daily. He really enjoys researching and studying up on all the things out there. I’m more interested in the sleep meds. I take all that you mentioned and they do seem to help. Sleep is so important but seems to elude me. Thanks for such great info!
Very interesting. I have a wellness doctor that I have been seeing for over 20 years. They keep a constant vigil on everything I take. Both my prescriptions to every supplement.
I used to have a Primary Physician, until the day that I said, oh and here is my current daily supplements list. And their response was: we donāt need to see those. That was the day I walked out and never went back except for flu shots, but now I get my seasonal shots at my local CVS.
Everything that I have researched and read says that it is very important to know exactly what supplements you take because they can be detrimental to your prescriptions.
My Wellness Doctor and their office staff really care about the whole person.
I canāt believe your previous doctor says that!! Itās so important to know!
Thank you for this post — I guess I’m clearly not alone in my vitamin “habit”!
An interesting side effect of taking zinc that I suspect not a lot of people know about is that it gets rid of foot odor. In other words, a zinc deficiency can sometimes manifest itself in smelly feet!
Thatās interesting! Thanks for letting me know.
Loved reading this, Jennifer. Great information and youāve inspired me to get back on a regime of vits and supps! xo
Jennifer- you have a strong stomach!!! I take Nutrafol as I had sudden hair loss and it recovered and I have stayed on it. Nutrafol covers a lot of the supplements you mentioned. I take Omega 3 and Zinc. I need to restart my probiotics and will look into what you take. I like the idea of the turmeric. I have a rare heart condition caused by Covid and itās an inflammatory condition. Thank you for always having such informative and enjoyable posts!
Dear Jennifer,
Over Thanksgiving, I had a houseguest who majored in nutrition in college. When I told her I had osteoporosis, she said don’t take calcium and magnesium together because you can’t absorb either when taken together. I didn’t want to throw away my calcium /magnesium supplements, so I googled it. Sure enough a 2007 Harvard study found they blocked each other. I noticed that companies that sold supps and vites (love that) do not admit a problem. Calcium needs to be taken at a meal, so I take it after supper, and take magnesium at bed time. Thank you.
Fascinating!
Magnesium can interfere with thyroid medication when the two are taken too closely together. I had no luck taking it in the morning or evening. I finally tried taking the magnesium at lunch and now sleep through the night without waking to worry at 3 am! Also, no calcium and no D3 for me. Both cause joint pain. Instead, I take prescribed D2, which is well tolerated, and regularly monitor the results of weight-bearing exercise for bone density.
Thanks for sharing that. Bone health is so important!
Hi Jennifer,
I take Ritual multivitamins which are specifically formulated for over 50. And a vitamin D, thatās it. I drink collagen in my coffee for bones and hair health. Simple routine that I can stick with. I found that taking too many sups, for me, led to other problems, stomach issues, hives, sleeplessness and so on. We just have to find a routine that works for us..
I couldnāt agree more. I take collagen each morning too.
My dermatologist recommended the supplement Nutraful for my aging hair. Have you tried?
Yes, I tried it for about two years. I canāt say it helped very much. I still had bouts of heavy shedding. My tricologist wasnāt keen on it so I stopped.
Hi Jennifer,
Great post thank you for sharing! I do collagen every morning and vitamin D but now l am 60 l need to do more. Please could you do an article about hair and what vitamins you take for that, mine is so thin and lacking body. Thank you !
Yes, I will! I am working on it now.
Thank you for all the ideas! I thought I took a lot but you have given me a few more to try. lol. I just wish I could find one good brand that had everything to make it less confusing! āŗļø thank you for you great content!
Wow- you really do support your dietary needs. It works for you!
I take only D3 with chewable calcium; vitamin C and zinc, but zinc only in winter. I stop the zinc around April. Don’t ask me why but I think a – news station advisor doctor said he did that so I stopped the year round zinc. My husband and I eat a lot of local (native) fish ( wild caught not farmed) and a veggie/beans/nuts heavy diet. Some fruit daily. I Also take a multi vitamin but actually don’t feel I need
It. You look great Jennifer so your supplements are working.
Your diet sounds fabulous. Iām not a huge fruit eater but we do eat a lot of wild fish, along with lots of veggies, nuts and beans.
Jennifer, are the magtein pills large? I am wondering because I purchased a magnesium supplement at my local grocery store a couple of years ago that I could not abide swallowing. They are the largest pills I have ever seen! I tried for awhile to get myself used to swallowing the “horse pills”, but I just couldn’t do it. I am hoping that the magtein pills are a reasonable size.
Theyāre reg size. Thats why I use chewable cal/mag tabs because theyāre usually so huge I canāt swallow them.
Wow, you werenāt kidding that is a lot.
I guess Iām one of āthose peopleā, I try to get what I need through my diet. So far itās working because my blood work and blood pressure are both good. But I am wondering if youāve ever worked with a dietitian to see if/what you could do to get these vitamins/ nutritional needs through food. Supplements are expensive and you have to eat, so why not eliminate an expensive?
Iāve not worked with a dietician. Interesting idea. I do have a fairly healthy balanced diet.
Are you still taking Nutrafol?
No. After two years, I didnāt find it helped.
I feel the same way about Nutrafol. I took it for a year and it didnāt help at all. I also take a lot of vitamins and I think it helps. Love all your information
Thank you
Cathy A