Aging, nutrients and opportunity

With age, absorption efficiency drops and metabolic needs shift. Strategic supplementation coupled with exercise and diet offers a practical approach to preserve strength, cognition and resilience.

Core nutrients for older adults

• Vitamin D3: 1000–2000 IU/day or individualized based on 25(OH)D. Essential for bone and immune function.

• B12 (methylcobalamin): consider sublingual/oral high-dose forms if absorption is impaired. Test levels and treat deficiency.

• Protein & creatine: target 1.2–1.6 g/kg/day protein; creatine 3–5 g/day aids muscle mass and function in older adults.

• Omega-3 (EPA+DHA): 500–1000 mg/day supports cognitive and cardiovascular health.

Functional goals and evidence

• Sarcopenia prevention: combine resistance training with protein and creatine for robust benefits.

• Bone health: D3 + calcium + K2 as needed to support bone mineral density.

• Cognitive maintenance: B12, omega-3 and lifestyle interventions are central; evidence supports small protective effects.

Monitoring & coordinating with healthcare

• Regular labs (vitamin D, B12, renal function) are essential to personalize therapy and avoid harm.

FAQs

Q: Should all older adults take creatine?
A: Many can benefit, especially when combined with resistance exercise; consult a clinician if kidney disease exists.

Q: How quickly do older adults notice benefits?
A: Functional improvement with combined exercise and supplementation can appear within weeks to months.

Conclusion — an integrated aging plan

Supplements are most effective when combined with strength training, protein-rich diet, sleep and social engagement. Test, personalize and prioritize quality.