As we age, our bodies start to go through various changes that can impact our overall health and well-being. From declining hormone levels to increased inflammation, midlife can bring about many challenges that require extra attention and care.
One way to support an active and healthy lifestyle in midlife is by incorporating supplements into your daily routine. However, it’s important to note that supplements are not a substitute for a healthy diet and lifestyle. Adequate hydration and a balanced diet rich in whole foods are still the foundation for optimal health.
Here are five supplements that may be beneficial for those in midlife:
- Whey Protein
Whey protein is a type of protein derived from milk that has been shown to support muscle growth and repair. As we age, our bodies may start to lose muscle mass and strength, making it harder to maintain an active lifestyle.
Incorporating whey protein into your diet may help to slow down muscle loss and support muscle growth. Additionally, consuming whey protein after a workout may aid in muscle recovery and reduce soreness.
When selecting a whey protein supplement, it’s important to choose a high-quality product that is free of additives and fillers. Look for a supplement that contains at least 20 grams of protein per serving and has undergone third-party testing for purity and potency.
- Creatine
Creatine is a naturally occurring compound found in muscle cells that is involved in energy production. Supplementing with creatine may help to improve muscle strength and endurance, making it easier to engage in physical activity.
Additionally, creatine has been shown to have neuroprotective properties and may help to support cognitive function in older adults.
When selecting a creatine supplement, look for a high-quality product that is free of contaminants and has undergone third-party testing for purity and potency. The recommended dosage for creatine is typically 3-5 grams per day.
- Caffeine
Caffeine is a stimulant that is commonly found in coffee, tea, and energy drinks. It has been shown to improve focus, alertness, and energy levels, making it a popular supplement among athletes and active individuals.
Additionally, caffeine has been shown to have antioxidant properties and may help to protect against age-related cognitive decline.
When consuming caffeine, it’s important to monitor your intake and avoid excessive consumption. The recommended daily limit for caffeine is around 400 milligrams per day, which is roughly equivalent to four cups of coffee.
- Vitamin D
Vitamin D is a fat-soluble vitamin that is important for bone health, immune function, and overall health and well-being. As we age, our bodies may become less efficient at producing vitamin D from sun exposure, making it more difficult to maintain adequate levels.
Supplementing with vitamin D may help to support bone health and reduce the risk of falls and fractures in older adults. Additionally, vitamin D has been shown to have immune-boosting properties and may help to protect against certain chronic diseases.
When selecting a vitamin D supplement, look for a high-quality product that contains vitamin D3, which is the most bioavailable form of the vitamin. The recommended daily intake for vitamin D is around 600-800 IU per day.
- Vitamin C
Vitamin C is a water-soluble vitamin that is important for immune function, wound healing, and antioxidant protection. As we age, our bodies may become less efficient at absorbing and utilizing vitamin C, making it more difficult to maintain adequate levels.
Supplementing with vitamin C may help to support immune function and reduce the risk of certain chronic diseases. Additionally, vitamin C has been shown to have skin-protective properties and may help to reduce the signs of aging.
When selecting a vitamin C supplement, look for a high-quality product that contains a form of the vitamin that is easily absorbed and utilized by the body, such as ascorbic acid or a buffered form of vitamin C. The recommended daily intake for vitamin C is around 75-90 milligrams per day for women and 90-120 milligrams per day for men.
While these five supplements can be beneficial for those in midlife, it’s important to consult with a healthcare professional before starting any new supplement regimen. Additionally, it’s important to choose high-quality products from reputable brands and to follow the recommended dosages.
Supplements are not a magic solution for optimal health and well-being. Adequate hydration and a balanced diet rich in whole foods are still the foundation for optimal health. However, incorporating supplements into your daily routine may help to support an active and healthy lifestyle in midlife.
In addition to supplements, there are other lifestyle factors that can impact your overall health and well-being in midlife. Regular exercise, stress management techniques, and adequate sleep are all important components of a healthy lifestyle.
Overall, incorporating supplements such as whey protein, creatine, caffeine, vitamin D, and vitamin C may be beneficial for those in midlife who are looking to support an active and healthy lifestyle. However, it’s important to consult with a healthcare professional before starting any new supplement regimen and to choose high-quality products from reputable brands. Remember, supplements are not a substitute for a healthy diet and lifestyle, which should still be the foundation for optimal health and well-being.
Essential supplements to take daily
Here are the shopping list and links to websites to buy each supplement:
When shopping for these supplements, be sure to choose high-quality products from reputable brands. Look for products that have undergone third-party testing for purity and potency, and avoid products that contain additives and fillers. Additionally, be sure to follow the recommended dosages and consult with a healthcare professional before starting any new supplement regimen.
