Supplements after 40…are they worth it?

Aging refers to the process of humans or other living organisms becoming older.

Specifically, it means the accumulation of changes over time. These changes include physical, mental, and social changes.

While aging isn’t all bad, most people would rather avoid or postpone the physical and mental effects of aging.

Along with a healthy diet and exercise regimen, some supplements can help you retain vitality. This is especially true after age 40, when the body begins to change and gradually decline.

Keep reading to learn how supplements after 40 can help you live a longer, healthier life, plus the 5 best supplements to take after 40.

Take These 5 Supplements After 40

#1: Alpha-Lipoic Acid

What is Alpha-Lipoic Acid?

Alpha-lipoic acid (ALA) is an antioxidant. When taken orally, your body absorbs ALA rapidly from the gastrointestinal (GI) tract, and it dissolves in fat as well as water within your body.

How Does Alpha-Lipoic Acid Work?

Because ALA is a strong antioxidant, it may help prevent the changes and cellular damage that sometimes accompany aging.

Benefits of Taking Alpha-Lipoic Acid

  • According to peer-reviewed research, ALA appears to offer the following health benefits:
  • Relatively small but statistically significant weight loss[3]
  • Increasing the activity of nitric oxide (which lowers blood pressure)[4]
  • Enhancing detoxification through the Nrf2 pathway[4]
  • Reducing blood glucose[4]
  • Lowering inflammation[4]

As you can see, alpha-lipoic acid is very effective at targeting the pathways associated with aging.

#2: Coenzyme Q10 or Ubiquinol

What is Coenzyme Q10?

Coenzyme Q10 is an antioxidant that occurs naturally in your body. It is involved in the production of energy at the cellular level.

Coenzyme Q10 (CoQ10) and ubiquinol are related compounds. Ubiquinol is the reduced form of CoQ10, meaning it has an additional electron.

How Does Coenzyme Q10 Work?

Your body produces CoQ10 naturally, but production declines as you age.

Furthermore, deficiencies of CoQ10 are associated with diabetes, cancer, fibromyalgia, and heart disease.

Some researchers think that CoQ10 deficiencies contribute to these diseases, and have also found that replacing it is safe and effective for reducing their symptoms[5].

Benefits of Taking Coenzyme Q10

Coenzyme Q10 and ubiquinol neutralize free radicals and may prevent them from causing damage. Additionally, they appear to enhance energy production and immune function.

According to a 2011 letter in the Journal of Pharmacy & BioAllied Sciences, CoQ10 may be helpful for many conditions[6]:

  • Cardiovascular disease
  • High blood pressure
  • Cancer
  • Periodontal diseases
  • Obesity
  • Diabetes
  • Parkinson’s disease
  • Gastric ulcers
  • Allergies
  • Migraines

Ubiquinol supplements are generally more expensive than the CoQ10 form, but they absorb more effectively[7]. You can also enhance the uptake of CoQ10 by taking it with healthy fats.

#3: Omega-3 Fatty Acids

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are a naturally occurring polyunsaturated fatty acid (PUFA). The most abundant source of omega-3s is fatty fish.

How Do Omega-3 Fatty Acids Work?

Researchers have discovered that the ratio of omega-3s (found in fatty fish and grass-fed meats) to omega-6 fatty acids (found in grains, industrial oils, and processed or refined foods) is directly related to your inflammation levels[8].

In other words, eating more fatty fish (or taking omega-3 supplements) and eating fewer processed foods and grains lowers your inflammation.

Consequently, the reverse is also true: too much omega-6 and insufficient omega-3 raises inflammation.

Therefore, if you incorporate this discovery into your diet and supplement regimen, you’ll age more gracefully and with fewer age-related conditions and symptoms.

Benefits of Taking Omega-3 Fatty Acids

Most chronic diseases have an inflammatory component. Because omega-3s reduce your inflammation levels, they have a wide range of potential benefits.

Thus, getting enough omega-3 fatty acids is associated with lowered risk for the following conditions[9]:

  • Heart disease
  • Cancer
  • Obesity
  • Alzheimer’s dementia and other dementias[10]
  • Arthritis
  • Asthma
  • Autoimmune illnesses

As we’ve already discussed, a big piece of the anti-aging puzzle is to avoid getting sick in the first place.

Hence, when it comes to reducing your risk of chronic diseases, there’s no better supplement than omega-3s.

#4: Vitamin D3

What is Vitamin D3?

Vitamin D3 is a vitamin and prohormone. Your body makes it from sunlight naturally, and most of the cells in your body rely on it for proper function and hormone production[11].

How Does Vitamin D3 Work?

As you age, your body becomes less efficient at making vitamin D from sunlight[12]. Not only that, spending most of your time indoors increases your risk of vitamin D deficiency.

Alarmingly, an estimated 42% of people suffer from D3 deficiency[13]. Darker-skinned individuals such as African-Americans have approximately double the rate of D3 deficiency compared to the general population.

Benefits of Taking Vitamin D3

Low vitamin D3 levels are linked to an increased risk of[14]:

  • Cardiovascular disease
  • High blood pressure
  • Metabolic syndrome
  • Diabetes

Not only that, getting enough D3 may also help prevent the loss of hormones that is associated with aging[15].

#5: Magnesium

What is Magnesium?

Magnesium is the ninth most abundant metal in the universe. Additionally, it’s an essential nutrient required by the cells of all living organisms, including humans.

How Does Magnesium Work?

The US Recommended Daily Allowance of magnesium is 400 milligrams per day for men and 310 milligrams for women[15].
However, magnesium deficiency is common, and may occur in cells even with normal blood levels of the mineral[16].

Benefits of Taking Magnesium

Whether or not you have a known magnesium deficiency, supplementing it is worth a try.

Even in people without low blood levels of magnesium, studies have shown the following benefits:

  • Better sleep for senior citizens[17]
  • Lower blood pressure[18]
  • Decreased inflammation[19]
  • Better bone mineral density[20]
  • Possible benefits for depression and anxiety[21][22]

The only side effect of magnesium is diarrhea, and only if you take too much. To reduce this side effect, simply take less magnesium or try magnesium glycinate, threonate, or acetyl-taurate.

Final Thoughts

Now you understand how supplements can assist you during aging, and the most effective supplements after 40.

But don’t forget to pay attention to diet, exercise, stress reduction, and sleep.

Want some help putting it all together? Contact the offices of Dr. Thad Gala at Complete Care for a consultation today.