One of the things I’ve noticed with my clients over the years is the use of supplements. That would be vitamins, minerals, etc. Most cannot tell me what they are taking, let along “why”.

Today’s blog is about what supplements are, the most common ones and why you may be taking them or perhaps should consider talking to your medical provider about using some.

Understanding the Basics

First things first, supplements are not a one-size-fits-all solution. They are meant to complement your diet, not replace it. As we age, our nutritional needs change, and sometimes, our diets may not meet all our requirements. This is where supplements come into play, filling in those nutritional gaps.

Essential Supplements for Women 40+ - Most of us fit this age group so let’s talk about what may be appropriate for us,

1. Vitamin D and Calcium

These two are like the dynamic duo for women. Vitamin D is essential for calcium absorption, and together, they support bone health, reducing the risk of osteoporosis. The sunshine vitamin, as Vitamin D is affectionately known, is also crucial for immune function and mood regulation. In our rural Eastern Oregon area we seem to have a deficit of Vitamin D. I know that I regularly test low so I do supplement based on my current labs and Dr’s recommendations. I do get plenty of sunshine so I know that based on my numbers, I am not absorbing Vit D as I should.

Here is a bit from an article in AARP regarding Vitamin D.

The details on D3:
As little as 10 to 15 minutes in the direct sun a few days a week can give us most of the vitamin D our bodies need to maintain a healthy immune system, bones and muscles while protecting us from cognitive decline. So what's the problem? Well, our ability to turn sunlight into vitamin D declines as we age.

That's partly because the precursors to vitamin D production found in the skin are reduced. By age 70, our ability to produce vitamin D is about half of what it was at age 20. And unlike B12, D is in scarce supply in our regular diets. Most milk and some juices, milk alternatives and cereals are fortified with D, but other dietary sources — fatty fish like mackerel and sardines, and some mushrooms — aren't exactly a staple in most diets. As a result, nearly 1 in 4 people in the U.S. have inadequate blood levels of vitamin D.

That's a problem: As vitamin D levels decline, the risk of Parkinson's, Alzheimer's and cognitive impairment rises. Vitamin D also serves as an air traffic controller for calcium, essential for bone health. In one study of adults 50 and older, all of whom had recently fractured bones, 43 percent were deficient in both calcium and vitamin D.

Before you pick up a vitamin D supplement, it makes sense to have a conversation with your doctor. Vitamin D can interact with heart medications, including statins and diuretics. Dietary guidelines call for 600 international units (IUs) daily of vitamin D (and at least 800 after age 70). So that's a solid place to start. Look for vitamin D3, which is more efficiently utilized by the body than D2.

Stephen Perrine is special projects editor for AARP The Magazine and author of The Whole Body Reset, out in paperback December 26, 2023.

When to Take: Calcium is best taken in divided doses, typically in the morning and evening, as the body can only absorb about 500 mg at a time. Vitamin D can be taken at any time of day, but some find it best to take it in the morning to complement its natural circadian rhythm effects.

How to Take: With food. Calcium should be taken with meals to enhance absorption, and although Vitamin D can be taken with or without food, taking it with a meal containing fats can improve absorption. This is what I have learned to do to bring my chronically low numbers up.

2. Omega-3 Fatty Acids

Omega-3s are the superheroes for heart health. Found in fish oil supplements, they help maintain a healthy heart by lowering blood pressure and reducing triglycerides. Plus, they're great for your brain and may help keep those "where did I put my keys?" moments at bay. I use a supplement because I am not a fish eater and I don’t eat enough foods that have those nutrients in them.

When to Take: Omega-3 supplements are best taken with a meal that contains fat to enhance absorption. There's no specific time of day that's best, so choose a time that fits well with your routine to ensure consistency.

How to Take: With a meal. The presence of dietary fat helps your body absorb omega-3 more efficiently.

3. Magnesium

This unsung hero plays a role in over 300 enzymatic reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium can also help with sleep – a boon for any of us experiencing those pesky sleep disturbances.

When to Take: In the evening. Magnesium can have a calming effect on the body and support muscle relaxation, which may help improve sleep quality. I have found this to be best for me and does indeed help with my sleep.

How to Take: With or without food, though some forms of magnesium may be better tolerated with meals to avoid digestive issues. There are different types of magnesium (e.g., citrate, oxide, glycinate), so choose one that suits your needs best, especially if you're targeting specific health outcomes.

4. Vitamin B12

As we age, our ability to absorb Vitamin B12 decreases. This vitamin is vital for keeping our blood and nerve cells healthy, not to mention it helps make DNA. Plus, it's a key player in preventing megaloblastic anemia, which makes people tired and weak. I choose a Methyl B12.

When to Take: Morning. Since B12 can have energizing effects, it's best taken earlier in the day to avoid potentially interfering with sleep.

How to Take: Under the tongue (sublingually) or swallowed. Some people absorb B12 better when it's placed under the tongue, but if you don't have absorption issues, swallowing it is just fine. It can be taken with or without food.

5. Probiotics

Gut health is the foundation of overall health, and probiotics are the foundation of a healthy gut. They help balance the good and bad bacteria in your digestive system, promoting a healthy digestive tract and immune system. I always suggest a Sporebiotic so more of the needed probiotic survives the stomach acid and actually makes it to the intestine where it is needed.

When to Take: Generally, on an empty stomach. Taking probiotics either first thing in the morning or just before bedtime can enhance their contact with the gut flora since the stomach’s acidity is lower at these times.

How to Take: With a glass of water. Some studies suggest that the hydration helps support the transit of probiotics to the gut where they can be most effective.

General Tips for Supplement Timing

• Consistency is Key: The most important aspect of taking supplements is consistency. Choose a time of day that fits best with your routine and stick with it.

• Read Labels Carefully: Always read the label of your supplement for specific instructions on how and when to take it, as recommendations can vary.

• Consult with Healthcare Providers: Before starting any new supplement, it's crucial to talk with a healthcare provider, especially if you have underlying health conditions or are taking medications, to avoid any potential interactions.

By integrating these supplements into your routine thoughtfully, you can maximize their benefits and support your journey toward optimal health. Remember, supplements are most effective when used in conjunction with a balanced diet and healthy lifestyle. Here's to embracing a healthful approach to living your best life in your 40s and beyond!