3 Supplements You Should be Taking if You're Over 45 Years Old
Yes, while I always say that it's better to get
your nutrients from food first sometimes supplements are necessary.
Unfortunately there are just some all-too-common
nutrients that we simply don't get enough of.
And they're absolutely critical to optimal health and wellness. Especially as we age.
Here I sifted through the supplements that are
available on the market and boiled them down to three that can have the best
effect for us.
Supplement #1: Vitamin D
If you live in North America chances are you are
low in vitamin D. It's the “sunshine
vitamin” and we just aren't able to hang out in shorts every day of the
year. Even if we did we'd wisely use a
bit of sun protection too.
Vitamin D is very important for everyone but
especially women over 45. Want to know
why?
It helps to protect our bones!
Vitamin D helps our body absorb and keep the
calcium we get from our food and drinks.
And we all know that calcium is one of the main things our bones are
made of.
Want to know something funny about vitamin D
(but it's true, I swear)?
People who get enough vitamin D tend to fall
less frequently. Especially as we get
older.
Seriously!
Vitamin D can help your bones stay strong and
help you fall less. Win-win!
Magnesium
Magnesium is an essential mineral needed for
over 300 reactions in your body.
Yes, 300!
As with vitamin D it's very common for us to
simply not get enough. Not even the 320
mg per day that's recommended.
Low levels of magnesium have been linked to high
blood pressure, diabetes, low bone density, and even migraines.
Magnesium is found in so many healthy whole
foods like beans, nuts, seeds and green leafy vegetables. In fact, the magnesium element is central to
a plant's chlorophyll – it's actually what causes green plants to be
green! And most of us just don't get
enough green plants into our bodies on a regular basis. (You know I have a recipe with green leafies
for you below, right?).
Magnesium is a very common supplement and is
often added to multivitamins.
Omega-3s
We've all heard that we need to get more omega-3
essential fatty acids, right? They're
good for our hearts, brains, and help to reduce inflammation.
These are all good things when it comes to our
health and wellness.
But not all of us are ready, willing, and able
to eat fish three times per week.
While fish oil supplements contain the “brain
healthy” fats called EPA and DHA, those two are not technically the “essential”
fats. The plant omega-3 known as ALA is
essential and that is because our bodies can convert ALA into EPA and DHA when
necessary.
Omega-3 supplements can be found in forms of
flax oil, algae oil, fish oil, or even fish liver oil.
Pro Tip:
Fish liver oil (e.g. cod liver oil) also contains vitamin D so check
your labels and add the amounts together to know how much vitamin D you're
actually getting.
Conclusion:
Three supplements to consider now that you're 45
are: vitamin D, magnesium, and omega-3s.
Always read the supplement labels to see if
there are warnings that would make them inappropriate for you. And, of course if you have any medical
conditions or take medications or other supplements it's always a good idea to
speak with your doctor before starting anything new.
Recipe (Vitamin D, Magnesium &
Omega-3s): Salmon Quinoa Buddha Bowl
Serves 2
4 cups baby spinach
1 cup quinoa (cooked)
1 can wild salmon
2 tablespoons sesame seeds
½ red onion (diced) (optional)
2 tablespoons sesame oil
2 tablespoons rice vinegar
1 tablespoon lemon juice
dash salt and pepper
Split spinach, quinoa, wild salmon, sesame
seeds, and onion (if using) between two bowls.
Mix sesame oil, rice vinegar, and lemon juice
together and pour on top of prepared Buddha bowls.
Add salt and pepper to taste.
Serve & Enjoy!
Tip: When
looking for canned salmon try to get the ones with the most vitamin D and make
sure cans are BPA-free. Good quality
canned fish is usually in the “natural foods” section of many large groceries.
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
(716) 545-4090
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