Forget the noise. Experts identify the handful of nutrients that actually matter as you age, and how to get more of them without overhauling your life
WORDS: Rhys Thomas PICS: Shutterstock
Constant fearmongering about deficiencies is everywhere. You can’t scroll for a second without being told you have no testosterone, less collagen than a leaf, and that you absolutely need a million obscure antioxidants you have never heard of to stay healthy.
It’s a stressful experience, and unless your job title is “biohacker” you likely have neither time nor budget to take every pill on the market (and nor should you regardless). But that’s fine, as we’ve collated a fool-proof guide to what matters most here.
If you’re generally feeling a little undernourished or are keen to keep yourself feeling at your best, particularly if you have felt a notable drop off in energy and motivation in your fifties – this is where to start, and the nutrients to prioritise paying attention to.
First things first: diet always comes over supplementation
Of course, there are instances in which we need to supplement – whether for convenience, our body’s unique inability to process certain nutrients, or for dietary reasons. Most of us would be far better off holistically if we prioritised trying to optimise diet as opposed to relying on supplementation.
Simon Smail, a Private GP, at Evergreen Medical And Wellness Clinic says that as well as the gold in this article, he recommends supplementing “protein, creatine, vitamin D3, and fibre to all my over 50 clients”.
This is because people tend to be “focused on eating less at this life stage”. Yet preserving muscle is incredibly important, and fibre is an often-neglected part of diet, so too often falls to the side when people are prioritising calorific intake.
“Ideally, spreading good quality protein and fibre sources through the day is key; but supplementation can be a practical tool here.”
Here are the top 5:
Vitamin D3
One to supplement, realistically. Dr David Porter, founding director of Opus Biological, a sports medicine and longevity clinic in Marylebone says that D3 is the vitamin deficiency he sees flagged most often in men, and that it is “linked to reduced muscle function, low mood and impaired immune responses”.
Daniel Herman, nutritionist and founder of Bio-Synergy recommends “1,000-2,000 IU daily, taken with a meal containing fat for absorption”. When it comes to specific supplements, he suggests “Vitamin D3 (cholecalciferol), and that you combine it with Vitamin K2 as MK-7.”
Magnesium
Magnesium is widely under-consumed in the UK. According to Sarah Carolides, a leading expert in functional medicine and nutrition, magnesium “used to be far more available in our foods but soil quality reduction now means this is commonly deficient.”
According to Porter, it is “depleted in the human body faster by stress, alcohol and some blood pressure medications”. Generally Important for muscle function, sleep quality and blood pressure regulation, it’s possible to achieve magnesium intake through nuts, seeds, legumes, leafy greens and wholegrains, supplementation is reasonable if you need a boost.
Just choose the right one. Our experts suggest avoiding magnesium oxide. Small says “magnesium threonate has the best central nervous system penetration, so is a good choice for sleep and cognitive function. Otherwise, magnesium glycinate is gentler on the stomach and better for sleep and stress. “A typical therapeutic dose is 300–400mg elemental magnesium daily, taken in the evening”, Small adds.
Omega-3 (EPA & DHA)
We tend to get our fill of omega 6, but when it comes to omega 3, particularly later in life, we tend to fall short.
Having a solid balance between the two is important, and unless you’re eating two portions of oily fish each week, supplementation of omega 3 is generally recommended by our experts. Across the board they suggest focusing on EPA and DHA levels, as opposed to the amount of fish oil.
Herman says to look for “triglyceride-form fish oil providing at least 1,000mg combined EPA and DHA per serving; you’ll want two to three servings a day, with meals”.
Small adds that “triglyceride-form fish oil is significantly better absorbed than ethyl ester formulations” and that “algae-derived omega-3 is a well-evidenced plant-based alternative that bypasses fish entirely.”
Sardines, mackerel and algae are all great natural sources.
Vitamin B12
Vitamin B12 is one that might be on your radar thanks to the wellness industry. B12 is essentially for cognitive health, energy, and nerve function. As gastric acid secretion declines with age, absorption of Vitamin B12 into the body from food becomes more difficult. “This can be exacerbated by a long-term use of anti-acids or metformin” Carolides says.
Small agrees saying as a result “there is a legitimate physiological basis for supplementation in older men, distinct from the wellness industry’s habit of prescribing B12 injections to anyone reporting fatigue.”
Methylcobalamin or adenosylcobalamin, particularly in sublingual or spray formats, are the best forms to consider, with 500–1,000mcg daily being an ideal dose goal. If you think, or find out, you are lacking in B12, aim toward the higher end here.
Diet-wise, it’s liver, fortified plant-based milks, eggs, fish, and dairy. The benefit here, even with supplementation, is that these are also ideal places to get adequate zinc into your diet, another somewhat neglected source, though one you should be able to figure out without supplementation in most instances.
Should your bloods say otherwise, zinc bisglycinate is the choice, but keep it under 40mg daily (or it’ll affect your copper intake, health is balance!)
Take the guesswork out: have a blood test
Aiming to optimise diet is an ideal start, but a bespoke approach is always best. Genetics vary, as does our individual ability to create and absorb nutrients.
While there are a lot of unnecessary, over-promoted data points out there, nutrient deficiencies are an area experts recommend blood testing. Porter says that “supplementing blind is a waste of money – a blood panel shows what you’re actually low in.”
If you’re considering including supplementation, a blood test is the place to start. The benefit? Once you know which nutrients you aren’t getting enough of – the fix is simple enough.
