Navigating the World of Supplements
As we journey through different stages of life, our nutritional needs and health priorities evolve. Supplements can play a role in optimizing well-being, filling nutritional gaps, and supporting an active lifestyle.
Foundational Principles Before You Supplement
- Diet First: Prioritize a whole-foods diet rich in fruits, vegetables, lean proteins, and healthy fats.
- Individual Needs: Your specific requirements depend on genetics, lifestyle, diet, and existing health conditions.
- Quality Matters: Choose reputable brands that undergo third-party testing for purity and potency.
- Listen to Your Body: Pay attention to how supplements make you feel and discontinue use if you experience adverse effects.
- Professional Guidance: Consult your healthcare provider before starting any supplement regimen.
Core Supplements: Potential Considerations for Most Adults
The following supplements are often considered foundational, but their suitability and dosage should still be discussed with a healthcare professional.
Collagen Peptides
Why: Supports skin elasticity, joint health, hair, and nail strength. Composed of amino acids, including glycine.
Dosage: 10-20g daily (as seen with 15g in the provided smoothie).
Note: Glycine, a component of collagen, is also a precursor to glutathione.
Learn More →Psyllium Husk
Why: A soluble fiber that supports digestive health, regularity, and can help with blood sugar and cholesterol management.
Dosage: 5-10g daily (7g in the provided example), with plenty of water.
Learn More →High-Quality Multivitamin & Mineral Complex
Why: Helps fill potential nutrient gaps in your diet. Look for bioavailable forms.
Dosage: Varies by product - follow label instructions.
Note: Key components include Magnesium (Taurate, Glycinate, Malate), Vitamin D3, Vitamin K2 (MK-7), Zinc, and B-Vitamins.
Learn More →Omega-3 Fatty Acids
Why: Essential fats that support brain health, heart health, reduce inflammation, and support eye health.
Dosage: Varies, often 1-2g combined EPA/DHA.
Learn More →Creatine Monohydrate
Why: Not just for athletes. Supports muscle strength, power, and growth. Emerging research suggests cognitive benefits and potential neuroprotective effects.
Dosage: Typically 3-5g daily.
Learn More →Hyaluronic Acid
Why: Helps retain moisture, benefiting skin hydration and joint lubrication.
Dosage: 100-200mg daily (200mg in the example multi-complex).
Learn More →Taurine
Why: An amino sulfonic acid involved in various metabolic processes. May support cardiovascular function, nervous system health, electrolyte balance, and bile salt formation.
Dosage: 1g daily is a common and generally well-tolerated dose.
Learn More →Supplement Strategies Tailored by Decade
As we age, our nutritional needs change. Here's how to adapt your supplement strategy throughout life.
In Your 20s: Building a Strong Foundation
This decade is about establishing healthy habits, maximizing energy, and supporting growth and recovery.
Focus
Energy, recovery, filling dietary gaps, establishing a robust baseline.
Protein Needs
Ensure adequate protein intake, especially if active, to support muscle development and recovery from training. Aim for 1.2 to 1.7 grams per kilogram of body weight if regularly exercising.
Key Considerations
- Vitamin D3 & K2: Especially if sun exposure is limited or dietary intake is low.
- Iron: For young women, particularly if experiencing heavy menstruation or following a plant-based diet (consult doctor for testing first).
Understanding Your Protein Needs
Protein is a fundamental macronutrient essential for building and repairing tissues, muscle maintenance, immune function, and hormone production. While needs are individual and depend on activity level, general recommendations can guide intake.
General guidelines suggest a protein intake of 0.8 grams of protein per kilogram of body weight for sedentary adults. However, this is often considered a minimum to prevent deficiency, not necessarily optimal for health and performance.
Active Adults (all ages): Aiming for 1.2 to 1.7 grams per kilogram of body weight is often recommended to support muscle repair and growth.
To calculate your target intake, multiply your body weight in kilograms by the recommended range (e.g., for a 70kg sedentary adult: 70 kg * 0.8 g/kg = 56g protein/day).
Sleep Support Supplements
These supplements are often used to help facilitate relaxation and improve sleep quality.
Melatonin
Why: A hormone that regulates the sleep-wake cycle. Supplementation can help with jet lag or occasional sleep difficulties.
Dosage: 300mcg (0.3mg) taken about an hour before sleep is a physiological dose. Higher doses are common but may not always be more effective and can sometimes lead to grogginess the next day.
Note: Start with the lowest effective dose. Consult your doctor if you have persistent sleep issues.
Melatonin →Valeriana officinalis (Valerian)
What it is: A perennial plant whose root is used for medicinal purposes.
Why: Traditionally used as a mild sedative to relieve insomnia, anxiety, and restlessness. Its effects are thought to be related to increasing levels of GABA, a neurotransmitter that helps regulate nerve impulses in the brain and nervous system.
Dosage: Varies widely depending on the extract strength and form (capsules, tea, tincture). Common dosages for sleep range from 300mg to 600mg of extract taken 30 minutes to 2 hours before bedtime.
Note: Valerian has a distinct, strong odor. It may cause drowsiness, so avoid driving or operating heavy machinery after taking it. Do not combine with alcohol or other sedatives.
Valeriana officinalis (Valerian) →A Note on Medications Mentioned
The following are prescription medications and should NEVER be taken without a doctor's prescription and ongoing supervision. The original author notes they are not using them per standard clinical guidelines for their specific reasons, highlighting the importance of personalized medical advice.
Finasteride (for males only)
- Mechanism: Blocks the conversion of Testosterone to Dihydrotestosterone (DHT).
- Uses: Male pattern baldness, benign prostatic hyperplasia (BPH).
- Research: A long-term trial showed reduced prostate cancer rates and a trend towards reduced mortality.
- Cost: $4.20/month via CostPlusDrugs (prices subject to change and location).
Rosuvastatin
- Mechanism: A statin medication that lowers cholesterol by inhibiting HMG-CoA reductase.
- Uses: To lower high LDL-cholesterol ("bad" cholesterol) and reduce cardiovascular risk.
- Rationale: Targeting LDL-c < 60 mg/dL despite good diet and exercise (personal LDL was 73 mg/dL). Rosuvastatin is hydrophilic, potentially reducing side effects in muscle and fat.
- Cost: $3.60/month via CostPlusDrugs (prices subject to change and location).
Exciting Avenues: Supplements & Medications Under Research (Not for General Use)
The following are mentioned as exciting but are currently best explored within clinical trials to assess safety and efficacy. They are not recommended for general public use at this time.
Rapamycin
An mTOR inhibitor that has consistently shown lifespan extension in animal models (mice). Clinical trials are underway for various human applications, including muscle performance in conjunction with exercise.
Adaptogens
Adaptogens are a class of herbs and fungi believed to help your body "adapt" to physical, chemical, and biological stressors. They are thought to exert a normalizing effect on bodily processes, reducing the negative impact of stress, ex. Ashwagandha, Rhodiola Rosea...
17-Alpha Estradiol
A non-feminizing estrogen that has shown lifespan extension in male mice and potential improvements in muscle strength. Awaiting more human trial data.
Your Personalized Path to Wellness
Supplementation is a nuanced area of health and wellness. While this guide provides age-specific considerations and expands on various compounds, the most crucial step is to work with your healthcare provider. They can help you assess your individual needs, consider potential interactions, and create a safe and effective supplement plan that complements your lifestyle and health goals. Remember, informed choices lead to better health outcomes.
References
Sekhar, R. V., et al. (2011). Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. The American Journal of Clinical Nutrition, 94(3), 847-853.
Kumar, P., Liu, C., Hsu, J. W., Chacko, S., Minard, C., Jahoor, F., & Sekhar, R. V. (2023). Glycine and N-acetylcysteine (GlyNAC) supplementation in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, insulin resistance, endothelial dysfunction, genotoxicity, muscle strength, and cognition: Results of a pilot clinical trial. Clinical and Translational Medicine, 13(1), e1123.
Sales, C. H., et al. (2020). β-Alanine supplementation improves athletic performance in trained cyclists. Journal of the International Society of Sports Nutrition, 17(1), 1-9.
Trexler, E.T., Smith-Ryan, A.E., Stout, J.R. et al. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(30).
Ungar, L. H., et al. (2019). Finasteride and Prostate Cancer Mortality. New England Journal of Medicine, 380(4), 391-392.
CostPlusDrugs - Finasteride pricing. Prices subject to change.
CostPlusDrugs - Rosuvastatin pricing. Prices subject to change.
Examine.com (A great resource for unbiased supplement information).
National Institutes of Health - Office of Dietary Supplements (Fact sheets for various vitamins and minerals).