As individuals enter their 40s, focusing on health and longevity is crucial due to natural age-related changes.
Including specific supplements in one’s diet can effectively support these goals by addressing common deficiencies and enhancing overall wellbeing.
Here are seven vital supplements health experts recommend to foster longevity and improve life quality for those over 40:
1. Calcium
Essential for bone health, calcium can reduce the risk of fractures, osteoporosis and diabetes. Individuals on vegan or dairy-free diets must consider calcium supplements to meet their nutritional needs [2].
2. Caprylic acid
A medium-chain fatty acid known for its beneficial impacts on digestive health, it helps reduce gut inflammation and combat harmful fungi like Candida [3].
This supplement aids digestion and boosts cognitive function and energy levels, thanks to its efficient conversion into ketones, which serve as a potent brain fuel.
3. Fiber
Fiber supplements are vital for heart health and contribute to daily intake recommendations. Regular fiber intake can significantly reduce the risk of heart disease, which is influenced by lifestyle choices such as diet and physical activity.
4. Magnesium
This essential mineral supports over 300 biochemical reactions in the body, including muscle and nerve function and maintaining a steady heart rhythm [4].
A common deficiency in adults over 40, magnesium can help mitigate muscle cramps, sleep disturbances and heart disease risks. Supplements can enhance cardiovascular health and improve sleep quality.
5. Omega-3 fatty acids
Omega-3s are fundamental in preventing conditions like heart disease and inflammation. These fatty acids are primarily found in fish like salmon and can also be supplemented to ensure adequate daily intake. They are highly beneficial for mental and cardiovascular health.
6. Probiotics
These live microorganisms maintain a balanced gut microbiome, which is crucial for robust digestion, nutrient absorption and immune function. Probiotics can prevent the overgrowth of harmful bacteria and have been linked to better mental health through their influence on neurotransmitter production.
7. Vitamin D
This vitamin enhances calcium absorption and maximizes bone health. It is also linked to reduced risks of dementia and stroke. Ensuring adequate Vitamin D intake supports brain health, especially for aging women [5].
Incorporating these supplements can enhance health and longevity for individuals over 40, helping to fill nutritional gaps and optimize bodily functions for a healthier, longer life.
[1] https://www.shefinds.com/collections/boost-longevity-over-40-supplements/
[2] https://plantbasedrds.com/blog/vegan-calcium-supplements/
[3] https://www.healthline.com/health/caprylic-acid-coconut-oil
[4] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10746024/
