3 Supplements You Might Need if You’re Over 45 Years Old

June 8, 2017

Yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary.

Unfortunately, if our diet isn’t up to scratch, there are just some all-too-common nutrients that we simply may get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.

Here are the three that I think 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!

Supplement #2: 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.

Supplement #3: 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.

Plant-based omega-3 supplements can be found in forms of flax oil and algae oil.

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): Mushroom Quinoa Buddha Bowl

Serves 2

4 cups baby spinach

1 cup quinoa (cooked)

500g Mushrooms (chopped)

2 tablespoons sesame seeds

½ red onion (diced) (optional)

2 tablespoons flax seed oil

2 tablespoons rice vinegar

1 tablespoon lemon juice

dash salt and pepper

Split spinach, quinoa, mushrooms, sesame seeds, and onion (if using) between two bowls.

Mix flax seed oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.

Add salt and pepper to taste.

Serve & Enjoy!

Tip: You can boost the vitamin D levels of your mushrooms by exposing them to the sun for one to two days prior to eating.

To your health and happiness.

Neil Forsey
Head Coach & Founder of Hungry Coach
Weight Loss Coach/Consultant
Integrative Nutrition Health Coach (INHC)
Certified Eating Psychology Coach (CEPC)
Certified International Health Coach (CIHC)
Certified Life Coach (CLC)