Nowadays people at any age are taking at least one nutritional supplement on a daily basis. In addition, dietary supplements containing minerals, botanicals, enzymes, amino acids, lipid and many more ingredients may help stay healthier particularly after fifty. Some supplements can improve overall health, and might be helpful in managing some health issues alongside your conventional treatment.
Nutritional supplements come in many different forms, such as tablet, capsule, powder, syrup, gummies, and many more. Furthermore, I would like to emphasize that supplements cannot take the place of the variety of foods you should eat. Because having a whole food is very important for you to live healthier life longer. However, if for any reason you don't receive nutritious foods, some dietary supplements can help you fill the gap of inadequate intake of essential nutrient, until you get back on the routine healthy eating habits.
After age of fifty you find yourself in a different hormonal situation. Since it is a natural process that happens to most people around their 50s, it is attributed as normal. Sex hormone levels begin to decline, which has a significant impact on brain function, skin, bone, heart, mood, and body fat distribution, among other things. Finding of research shows that aging leads to similar results for body reshaping, both in men and women. However, change in the shape of body for women is more prominent around fifty than men. Other health issues such as high cholesterol, or insulin resistance has the same pattern as well.
Following a healthy lifestyle such as eating a balanced diet, exercising regularly, adopting a good sleep habit and spending quality times in nature are necessary for living healthy at any age, but they are vital for people who are approaching age of fifty to live healthier longer.
In addition to healthy habits, there are several supplements that can help you stay healthy after age of fifty and prevent health disorders that are more prevalent after this age. We will mention few of them in here and you can find more during your consultation with your health care provider.
Omega-3 Fatty Acids –
Omega 3 Omega-3 Fatty acid comes in three main types:
× Docosahexaenoic acid (DHA)
× Eicosapentaenoic acid (EPA)
× Alpha-linolenic acid (ALA)
You can find ALA in plant oil, but EPA and DHA are found in sea foods like fishes, krill, shrimp, oyster and algae. Among fishes Mackerel, Salmon, Seabass and Sardines are the richest in Omega-3 Fatty acid.
Omega-3 Fatty acid is crucial for the cellular function and has imperative role in the health of cardiovascular system by lowering triglycerides, in aging process through proper functioning of signaling system and optimum brain function by its anti-inflammatory property. Finding of a research showed that Omega-3 Fatty acid through reduction in neuroinflammation, can help maintaining brain function, including dementia, cognitive delay, and Alzheimer's disease. Some research suggests they may even help maintain a healthy hormonal balance. Menopausal women are advised to take a daily fish oil supplement with 1,000 to 2,000 mg of EPA and DHA.
Calcium –
Calcium is essential for bone health and is especially crucial after age of fifty when level of sex hormones start to decline, which makes you susceptible to osteoporosis. Noteworthy that women have a higher risk of developing osteoporosis than males. The best source of calcium is always food and the best food sources of Calcium include low fat milk (unsweetened), yogurt, and dairy. We suggest you receive most of your Calcium requirement from food. If you are diagnosed deficient in Calcium, it is recommended to consult with your health care provider before you purchase Calcium supplement over the counter.
Vitamin D –
Vitamin D actually is a hormone. It is required for calcium absorption too. Vitamin D benefits bone health, but it also lowers the risk of heart attacks, strokes, high blood pressure, asthma, allergies, and even breast cancer. It isn't easy to receive enough vitamin D through natural foods or the sun. Therefore, extra supplementation is typically suggested. Some good food sources of Vitamin D include low fat milk (unsweetened) eggs (yolk), fatty fish like salmon, arctic char, rainbow trout.
Chromium Picolinate –
Chromium, is a trace element which is present in many foods naturally and it is also available as a nutritional supplement. result of one research showed Chromium may have positive effect in optimal carbohydrate metabolism and reduce insulin resistance. It showed chromium compared to placebo had better effect in reducing fasting insulin level and level of insulin in a glucose challenge. Besides, level of hemoglobin A1c (HbA1c) was than those receiving placebo after 4 months. Since Insulin resistance is linked to high blood pressure, abdominal weight gain, and excessive triglyceride levels in the blood, nutrition rich in chromium may be able to help prevent some of these effects.
Food source of chromium includes grains and grain products, oatmeal, meats, fruits, vegetables, nuts, spices, brewer’s yeast, beer, and wine. The best way of receiving chromium is always food. However, in case of need for supplementation, we recommend you consult with your health care provider before purchasing over the counter.
Multivitamin –
A well-balanced, colorful diet is excellent for getting vitamins, minerals, and other nutrients. The problem is that the busy life might create gaps in your daily nutritional demands, depriving your body of essential nutrients to function optimally. A multivitamin can fill that nutritional gap and help you stay healthy after particularly when you are going through age of fifty. Before taking a variety of supplements, it is essential to prepare your body for their absorption. This requires a healthy digestive system, a healthy liver, and balanced adrenal glands. You may take as many vitamins and supplements as you want, but they won't have the desired impact if your digestive system and liver are not healthy. There are many functional lab tests that can evaluate your need of different nutrients if any and in case of need you can receive them after well consulted deficiencies.
The Bottom-Line,
Declining sex hormone level in fifty’s enhance the risk of osteoporosis, heart disease,
sagging skin, mental function and metabolism. Keeping a balanced diet and regular physical activity are the best remedy to help postpone these effects. However, because of decline in absorption capacity you may need supplementation with nutritional supplements such as vitamin D, omega-3 fatty acids, probiotics, etc. Supplements can help you stay healthier longer. However, you need to keep in mind to consult your health care provider before starting a new supplement, particularly if you are using prescription drugs