Thank you for joining today’s class on understanding key supplements for older adults. We explored which supplements are most recommended by health professionals, why they matter, and how to choose them wisely.

Key Takeaways and Next Steps

Understand the Essentials

Supplements can help fill nutritional gaps that often come with aging. Key ones include Vitamin D3 + K2, Magnesium, Calcium, Omega-3 fatty acids, Creatine, Collagen, Fiber, and CoQ10.

Vitamin D3 + K2

Supports calcium absorption and bone health. Recommended dosage: 800–2000 IU of D3 with 100–200 mcg of K2. Especially important due to reduced skin synthesis of D with age.

Magnesium and Calcium

Magnesium (320–420 mg) is vital for over 300 body processes, while Calcium (1000–1200 mg) supports bone and muscle health. Prefer magnesium glycinate to avoid digestive upset.

Heart and Brain Support

Omega-3s (1000–2000 mg of DHA + EPA) and CoQ10 (100–300 mg) help reduce inflammation, support cardiovascular and cognitive health, and slow biological aging.

Muscle, Joint, and Skin Health

Creatine (5 mg) and Collagen (2.5–10 mg) aid in maintaining muscle mass, skin elasticity, and bone strength. Both are considered safe for most older adults.

Fiber for Whole-Body Health

Aim for 21–30 g/day. Fiber supports digestion, heart and metabolic health, and reduces risk of chronic disease.

Buy Smart, Buy Safe

Choose supplements tested by trusted third-party organizations like NSF, USP, and ConsumerLab. Use websites like LabDoor and ConsumerLab.com to research quality and ingredient transparency.

Consult with Your Doctor

Always discuss supplements with your healthcare provider, especially if you take medications. Check for expiration dates and proper storage guidelines.

And remember: Always consult with your healthcare provider before beginning a new supplement or vitamin regimen.