When it comes to folic acid, it's worth knowing that some of us are unable to metabolize it. For this reason, many experts now recommend taking methyltetrahydrofolate (5-MTHF), the most bioefficient form of folate, instead.
How do I know if my supplements are being absorbed?
“Blood tests can be used to track and monitor nutrient levels, but they are expensive and often not a practical answer,” Moore says. Some supplements can be easily measured with a simple NHS blood test, such as vitamin D and iron. It's often a question of whether you feel better after a few months of taking it. Have more energy? Are you sleeping well? Have you seen improvement in the areas you wanted to target? Certain supplements, such as vitamin C, can cause diarrhea if taken in excess. In this case, reduce your intake or stop taking it.
Supplements you may need
Experts weigh in on which supplements you should consider investing in.
Omega 3 for heart and brain
“It's a clear win,” Moulin says. Omega-3 is an unsaturated fat that must be obtained from the diet. Although humans evolved primarily on a diet of fish, fatty fish are rich in omega-3s, we have now switched to a seed-based diet. “The list of omega-3 pros is very long,” he says Mullan. It's important for brain health, including learning and memory. It is needed to build cells throughout the body and helps regulate blood clotting, contraction and relaxation of artery walls, and inflammation, which can help prevent heart disease and stroke. “There is a lot of research, shows Lifelong Omega-3 Benefits. ”
Vitamin D and K2 to boost bones and immunity
“We need vitamin D for a variety of reasons,” says Moore. It regulates the amount of calcium and phosphate in your body, so it's important for your bones, teeth, and muscles. Vitamin D deficiency is associated with osteoporosis, falls, and fractures in older adults.Also play a role In our immune response, vitamin D deficiency is associated with increased autoimmunity and susceptibility to infections.
It can also affect your mood. Many studies have shown that vitamin D supplementation can be effective for conditions such as: depression relief. We produce vitamin D when our skin is exposed to direct sunlight, but between October and early March in the UK we don't get enough sunlight, so it's important to get your vitamin D supplement. However, many people benefit from supplements year-round. “Older adults, especially those with mobility issues, may not be able to get outside as much as they should,” Moore says.Many experts now recommend the combination of vitamin D supplements. K2 and This helps maximize calcium absorption, so
B vitamins to overcome cognitive decline
“B vitamins such as B6, B12, and folic acid are essential for converting food into energy, maintaining healthy skin, and supporting nerve function,” says Angelova.B vitamins play an important role level control Amount of the chemical homocysteine in our blood – Elevated homocysteine levels are commonly associated with age-related cognitive decline and dementia. Many people will benefit from this supplement because as we age, our ability to absorb vitamin B12 from food decreases. It is primarily found in meat, eggs, and dairy products, so vegetarians and especially vegans should also take supplements.
Magnesium improves sleep and energy
Magnesium plays a vital role in a variety of bodily functions, including muscle and nerve function, blood sugar regulation, and energy production. Foods rich in magnesium include spinach, avocados, bananas, and beans, but agricultural and environmental factors have reduced the magnesium content of fruits and vegetables. fell Over the past 50 years, approximately 80 percent has been lost during food processing.One US study found that almost half of the population did not take sufficient.
“Magnesium supplements are very helpful in later life when magnesium is more likely to be deficient,” says Moore. “If you are suffering from nighttime muscle cramps or lack of sleep, or if you are feeling increasingly tired, you may have a magnesium deficiency, so we recommend supplementing with magnesium.” , diet, the use of multiple drugs, and a reduced efficiency of the digestive system may be particularly susceptible because they reduce the ability to absorb drugs.
NMN gives youthful vitality
There are relatively new solutions to the energy decline that comes our way as the years go by. NMN is hailed as the star supplement of the anti-aging movement. Derived from ribose, nicotinamide, nicotinamide riboside, and niacin, NMN is a powerful precursor to NAD+, an important molecule that gives us energy.
“From our mid-20s onwards, NAD levels naturally decline. By the time we reach middle age, they are about 50 percent of their original size,” Moulin says. A growing body of research suggests that with NMN capsules he can increase NAD+ levels. improve insulin Increases sensitivity and promotes energy production. It is found in foods such as broccoli, cucumbers, and avocados, but to get that amount from one 500mg capsule a day, you would need to consume a whopping 1kg of broccoli each day.
“Does a 25-year-old need to take it? No. Would a 49-year-old like me benefit from an NMN supplement to prevent physical and mental fatigue? Absolutely,” says Moulin. However, it is noteworthy that there are few published reports on the long-term safety of NMN in humans.
