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Top 12 Supplements for people 45+

Did you know?

“50 percent of Americans are deficient in vitamin A, vitamin C, and magnesium. More than 50 percent of the general population is vitamin D deficient, regardless of age.” - Dr. Martin G. Bloom, M.D.

“The Lymphatic system, especially around the gut takes fats back to the liver where they are processed into cholesterol, cell membranes, brain cells and skin to name a few. Fat soluble vitamins are a critical part of these processes. Movement and good deep breathing, respiration is ALL that drives proper lymph function and helps it remove build up of toxins. The lymphatic system also functions to fight cancer cells, so when we say we want you to breathe well, we really really mean it! It's going to help with absorption of all that vitamin D and vitamin K, which many Americans are chronically deficient in.” - Dr. John Douillard, DC, CAP

Always consult your healthcare provider before beginning or changing your medication or supplement protocols.

Our Top 12 Supplements

1. Creatine

Creatine is an amine synthesized from the amino acids, arginine, glycine and methionine. As you get older, your body loses muscle, creatine can help maintain skeletal muscle mass in older populations. In a 2005 study published by the journal, "Medicine and Science in Sports and Exercise," researchers assessed the effects of creatine and protein supplementation during resistance training in older men with a mean age of 66 years. The researchers found that creatine supplementation is effective for not only maintaining muscle mass but increasing muscle mass when combined with resistance training.

Research shows that supplementing creatine can increase muscle mass, strength, and endurance. Saturating your muscles with creatine improves your body's ability to recover by helping the body replenish ATP; increasing muscle energy and delaying fatigue.

In a 2003 Canadian study of men and women ages 65 and over participating in a six-month strength-training program, those who took creatine had a twofold increase in lean muscle mass compared with a placebo group. In a small European study published in 2008, creatine seemed to confer a short-term benefit on postmenopausal women. At the start of the study, the women were evaluated for muscle performance (bench press, hand grip, tandem walking, and leg press). After one week, women who took creatine, compared with those taking a placebo, showed significant increases in bench-press and leg-press strength (measures of upper- and lower-body strength) and improvement in tests of coordination and balance.

From February 2014 research study by MICHAELA C. DEVRIES and STUART M. PHILLIPS Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, CANADA

Age-related sarcopenia and dynapenia have negative effects on strength and the ability to perform activities of daily living. Resistance training (RT) increases muscle mass and strength in older adults and is an established countermeasure for sarcopenia and dynapenia and creatine may enhance this effect. We aimed to determine whether the addition of Cr to RT increased gains in muscle mass, strength and function in older adults over RT alone by conducting a systematic review and meta-analysis. Pubmed and Healthstar databases were searched. Randomized, placebo (PL) controlled trials that involved older adults supplemented with Cr and including RT regimes (>6wk) were included. Data were analyzed using fixed or random (if data were heterogeneous) effects meta-analysis using RevMan 5. The meta-analysis comprised 357 older adults (avg ± SD Cr: 63.6 ± 5.9, Pl: 64.2 ± 5.4) with 12.6 ± 4.9 wk of RT. Cr+RT increased total body mass (P = 0.004) and fat free mass (P < 0.0001) with no effect on fat mass as compared with RT alone. Cr+RT increased chest press (P = 0.004) and leg press (P = 0.02)1RM to a greater extent than RT alone, with no difference in effect on knee extension or biceps curl 1RM, isokinetic or isometric knee extension peak torque. Cr+RT had a greater effect than RT alone on the 30s chair stand test (P = 0.03). Retention of muscle mass and strength is integral to healthy aging. The results from this meta-analysis are encouraging in supporting a role for Cr supplementation during RT in healthful aging by enhancing muscle mass gain, strength and functional performance; however, the limited number of studies indicates further work is needed.

NutraBio Creatine Retail Price: $14.99 Servings: 100

2. BCAAs

Branch chain amino acids (BCAAs) are essential to muscle protein synthesis.

Leucine is an essential amino acid that plays an important role in protein synthesis. Getting more leucine from your diet or taking a supplement can increase your supply of muscle proteins once you've reached 50. This increase typically leads to greater muscle mass, according to 2016 article in Molecular Metabolism.

Aging dampens leucine's muscle-building effects, according to a 2016 review in Frontiers in Bioscience. But you can overcome this challenge by further increasing your leucine intake. The authors of the 2016 review recommended that older adults get 9 grams of leucine each day. This amount is three times the recommended daily allowance.

Doctors usually recommend against exceeding a nutrient's recommended daily allowance; however, side effects remain rare for leucine supplementation. Still, people with kidney or liver problems should take a cautious approach.

NutraBio’s BCAA 5000 combines leucine, isoleucine, and valine in the scientifically supported 2:1:1 ratio to ensure the best results. BCAAs are anti-catabolic and taken intra workout or post workout can help improve and support recovery.

NutraBio BCAA 500 Retail Price: $29.99 Servings: 60

3. Bone Broth Protein Powder - To make the most of your training, consume a meal, either whole food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis.

Recommended Brands “Terra Origin” available on Amazon or “Ancient Nutrition” available at Fresh Thyme or Hyvee

4. Vitamin D3 -

Adding vitamin D supplements to a daily leucine-enriched supplement mixture can stop muscle wasting process and increase your muscle mass, according to a 2015 report in the Journal of the American Medical Directors Association.

Vitamin D3 regulates glucose tolerance and improves immune system function.

Recommended brand “Source Naturals” available at Fresh Thyme

5. Magnesium - is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein

Recommended brand “Garden of Life” available at Fresh Thyme

6. Fish Oil (liquid or capsules) -

Supplement makers derive polyunsaturated fats, PUFAs, from fish oil. Doctors increasingly use these fats as an anti-aging therapy, in part because they play an important role in muscle recovery. A 2015 article in the American Journal of Clinical Nutrition tested the impact of PUFA therapy on the health of older adults. Subjects received daily doses of PUFA for 24 weeks. The PUFA dose equaled that found in 200 to 400 grams of freshwater fatty fish. Compared to the control group, the PUFA group showed an increase in thigh muscle volume. The therapy also increased grip strength.

Omega-3 Fatty Acid Dietary Supplement Delivers a blend of DHA and EPA omega-3 fatty acids to support cardiovascular health and the immune and nervous systems, and supports healthy skin, hair and nails.

Advocare Retail Price: $21.95 Servings: 45

7. Joint Promotion - Encourages flexibility and mobility by lubricating and protecting joints and supporting healthy cartilage.

Advocare Retail Price: $38.95 Servings: 30

8. BioTune - Encourages healthy aging by nutritionally supporting healthy cellular functions related to joint maintenance and repair processes.

Advocare Retail Price: $39.95 Servings: 30

9. Muscle Strength - Supports the repair of lean muscle mass and helps enhance muscle growth during strength or weight training.

Advocare Retail Price: $41.95 Servings: 20

10. O2 Gold - Supports the body's use of oxygen while contributing to increased energy, helping to maximize workouts.

Advocare Retail Price: $38.95 Servings: 30

11. Probiotic -

Probiotics, have anabolic properties that may help you add muscle mass as you get older. They support a healthy gut microbiome, and supports a healthy brain. The Vagus nerve connects the brain to the gut and sends signals in both directions.

Recommended brand “Garden of Life” available at Fresh Thyme

12. Multivitamin -

Fill in the nutrition gaps in your diet with a multivitamin that has been tested for quality.

CorePlex Retail Price: $41.50 Servings: 60

As a note: Quality truly matters! I met a Functional Medicine Doctor recently and she said some brands really just do sit in your digestive system. Hopefully get pushed out but they don’t absorb or digest well! She specifically mentioned Costco, CVS and GNC as brands to avoid!

#supplements #vitamins #fitness #fitnessoverfifty #womenshealth #menshealth #exercise #strengthtraining #creatine

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