My Daily Supplements
Ageing can be 'characterized by a progressive loss of physiological integrity, leading to impaired function and increased vulnerability to death'. Charming, but these are not my words, but those of Carlos López-Otín in a publication on aging in Cell (a peer-reviewed journal of cell biology).
A lot more is understood about the aging processes today and just as well, as the average human lifespan continues to increase, the more prevalent we are becoming to late onset diseases. This brings up an important consideration - lifespan v healthspan. While lifespan is the length of your life, healthspan relates to the period of your lifespan when you are in a healthy and high-functioning state. As lifespan increases we also need to look to increase our healthspan.
I am conscious of my healthspan, particularly now that I have passed the 50 mark. The things I focus on to maximize my healthspan are in the areas of exercise, nutrition, hydration and sleep. I also take a number of supplements that my research has indicated could have a positive impact on my healthspan.
Well this is a blog, and I am not a medical profession, but these few supplements seem to work for me and I thought I'd share.
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The first one might surprise you, but it's blueberries! I throw a handful of blueberries into a smoothie most days - simple as. There are certain compounds in these little berries, anthocyanins and pterostilbene, that have been shown to help protect the brain and reduce cognitive decline.
Next is Vitamin B12. Low levels of B12 can result in anemia, cognitive impairment, mood disorders and nerve damage. It is only naturally available in certain animal products so low dosage is more prevalent in vegans and vegetarians. Additionally, as you get older B12 becomes more difficult to digest. As I have cut down my animal food intake considerably, this is one I supplement. I add this into my diet via yeast flakes (Engevita) that I include with egg dishes etc.
Protein. Protein is required to provide the essential amino acids that the body cannot synthesize itself. As you get older, higher protein intake is associated with greater muscle mass, and greater muscle mass with greater longevity and bone mineral density. Age related muscle loss, sarcopenia, affects about 50% of men and 60% of women after the age of 60. I use a commercial protein powder (Optimum Nutrition or MyProtein both have dairy and non-dairy based options) and add it to a shake after gym exercise. I do roughly measure my daily protein intake (worth another blog in itself) and I aim for about 1.4g protein per kg daily - for me that is about 120 g protein.
Another one is ALCAR (Acetyl-L-carnitine). This is very important in cognition, energy metabolism, blood flow and cardiovascular health. The body does synthesize it, but again, as I restrict my consumption of animal products and as the bodies ability to synthesize decreases with age, I supplement this one. I get this in Holland & Barrett in a capsule form.
Creatine monohydrate. Supplementing this increases the bodies creatine stores in the skeletal muscles. Cells use creatine to regenerate adenosine triphosphate (ATP) - which is our bodies currency before being converted to glucose. Creatine can improve fitness and mobility and as we get older can help reduce the risk of falls and may improve bone health. Can be taken as a powder often sourced through fitness outlets or in capsule format, again available in outlets like Holland & Barrett.
Last but not least is Vitamin D. Essential for healthy bones and teeth. There are 2 forms - D2 and D3. D2 tends to come from fortified foods such as cereal and dairy products whilst D3 is made by the body when exposed to sunlight. D3 is also available in some foods such as eggs and oily fish. Well recognized that it can be difficult to get enough D3 in the darker months and so supplementing this is a good idea. Commonly available in health food outlets, pharmacies and your local supermarket.
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So, that's it. Of course there are loads of other supplements that people commonly take - multi-vitamins, Vitamin C, Krill Oil etc. But for me, as I meander through my 50's those above are the most important for me, alongside living an active lifestyle, eating a nutritious diet and getting quality rest, to help me maximize my healthspan.
