Supplements for promoting healthy aging in fitness enthusiasts -
Creatine supplementation gradually fills your muscle cells with a form of creatine called creatine phosphate. Almost all the cells in your body use ATP as an energy source, and the more ATP you can produce, the better you can perform in virtually any athletic task, including weight training.
However, you can skip the loading phase and go straight 3—5 grams per day. The result is the same, and you effectively load your muscles with creatine either way. Over the years, many novel forms of creatine have popped up, with manufacturers claiming that their product is superior to good old monohydrate.
However, there is no evidence that any newer forms of creatine are more effective or safer than creatine monohydrate. According to scientific research, creatine supplements are safe for older adults with no significant side effects.
It is one of the best supplements for all bodybuilders, regardless of age. Creatine offers additional benefits for older adults and has no significant adverse effects: an easy pick for one of the ten best bodybuilding supplements for men over Whey protein is a milk protein used as a supplement by bodybuilders and fitness enthusiasts for its muscle-building properties.
Whey protein is rapidly absorbed and stimulates muscle protein synthesis more than other proteins like casein and soy. To build muscle, you need enough protein to complement your strength training. Whey protein is one of the best options for increasing your protein intake and building muscle.
According to some research, whey protein maximizes lean body mass gain and strength improvements compared to other protein supplements.
Because whey protein powder is concentrated food, you can use it as any other protein source. Use it to boost your overall protein intake with meals, as a protein-rich snack, or before or after training sessions to give your muscle fibers the building materials they need to grow bigger and stronger.
Twenty grams of whey protein maximally stimulate muscle protein synthesis in young people, but after 50 you need 35—40 grams per serving for the best results. Both concentrate and isolate have similar effects on lean body mass, so no need to pick one over the other for muscle-building purposes.
In addition, a recent review found that concentrate is the best option for fat loss. Even better, it is safe with no reported harmful side effects. Your body uses the excess to build other fat-free tissues and for energy. Vitamin D is a fat-soluble vitamin, a multifunctional hormone, and an essential nutrient available in some foods and as a supplement.
Your body can also make vitamin D by being exposed to sunlight. Your body uses vitamin D to regulate its calcium and phosphate levels, which helps keep your bones and your teeth strong.
Vitamin D is also crucial for your muscles to function correctly. While you can get enough of most vitamins from your regular diet, getting enough vitamin D can be a struggle. Close to half the adult US population is vitamin D deficient. Observational research associates vitamin D with stronger muscles, but controlled studies consistently fail to find any significant beneficial effects from using a supplement.
Unfortunately, there is little research on master athletes, but a controlled trial showed improved muscle quality from vitamin D supplementation in older adults. That amount effectively increases your vitamin D levels to optimal without any harmful effects.
Vitamin D2 is only found in plant-based sources, while you can only get D3 from animal-based foods. Vitamin D3 is significantly more effective than D2 in raising your vitamin D levels and should be your go-to choice. It can be synthesized from lichen, which is vegan-friendly.
Because vitamin D is a fat-soluble vitamin, taking your supplement with a meal containing at least some fat is an excellent idea to increase absorption. Vitamin D is essential for your muscles, and being deficient is likely not optimal for bodybuilding performance.
That alone makes it one of the ten best bodybuilding supplements for men over Taking , IU of vitamin D as a supplement is a great way to ensure that you get enough for optimal health and performance. Nitrate is a naturally occurring compound found in vegetables like beets, spinach, and other leafy greens.
You can also get nitrate from dietary supplements, most commonly in the form of beetroot juice. When you eat nitrate-rich foods or use a nitrate supplement, your body converts the nitrate to nitric oxide.
Nitric oxide, or NO, is a molecule that widens your blood vessels, increases blood flow to your muscles, and helps them contract.
You get a fair amount of nitrate from a regular, well-balanced diet. One study found that athletes, on average, get a little more than mg per day from food.
Studies looking at exercise performance use doses ranging from to mg per day. Nitric oxide production in the body decreases as you get older, making nitrate supplements even more helpful for the older lifter or bodybuilder. A recent systematic review found convincing evidence that nitrate supplements improve physical performance and increase time to fatigue in older adults.
They reduce blood pressure and risk factors associated with oxidative stress and inflammation, among other health-promoting effects.. An effective dose is — mg of nitrate.
A 70 ml beetroot juice shot gives you around — mg of nitrate. In addition to the above heavy hitters, numerous other bodybuilding supplements compete for your attention. Some are potentially useful for bodybuilders over 50, while others are a waste of money. The following six supplements belong to the first category, listed in no particular order.
Vitamin B12 is vital for older people, as aging increases the risk of B12 deficiency, independently of your diet. The good news is that you can supplement with B12 without worrying about overdosing, as it is safe at any dose without side effects.
Beta-alanine is an amino acid that loads your muscles with carnosine. High carnosine levels act as a lactate buffer, allowing you to perform better and delaying fatigue.
Your carnosine levels go down as you get older, making beta-alanine supplements a promising way to improve performance for bodybuilders over Plenty of research indicates that beta-alanine improves performance in exercise tasks lasting between one and four minutes.
Other studies found that beta-alanine does not promote muscle growth or increase strength. Take 3. After that, you can lower your daily dose to a maintenance dose of 1. Beta-alanine does have one side effect.
Beta-alanine can cause tingling in your skin, a sensation of pins-and-needles, especially in your face, called paresthesia. It is harmless, but some people hate it and find it annoying, especially during a workout.
Others find it motivational, allowing them to focus on all-out lifting. As a supplement, caffeine is hugely popular and well-known for its documented performance-boosting qualities.
It helps you perform better in almost any exercise task, including weight-lifting. Very few studies compare younger and older adults in terms of the effects of caffeine on performance, but several studies show that older athletes benefit from caffeine, too.
You can get your performance-boosting caffeine in different ways: coffee, energy drinks, and caffeine pills all work.
However, you can experience nausea, dizziness, and weakness if you take a little too much. Not dangerous, but very unpleasant. Vitamins and minerals are the micronutrients you need in small amounts for health and performance.
They often work together, so if you get too little of just one or two vitamins or minerals, it might affect many things in your body.
Bodybuilders, for example, are known for basing their diets on a few staples picked for their muscle-building properties, not necessarily based on vitamin content. Instead, think of it as insurance against deficiencies.
Not getting enough of one or more micronutrients will likely impair your gains in the long run. Multivitamin and mineral supplements might be particularly beneficial for older adults. Meeting your daily recommended intake is excellent, but too much of a specific vitamin or mineral can be harmful in the long run.
Many people megadose antioxidants like vitamin C and vitamin E, but there is no evidence that doing so benefits your health or bodybuilding efforts. L-leucine is an essential amino acid, one of the three BCAAs, and is known to kick-start muscle protein synthesis.
Each protein intake builds a little less muscle than when you were young. However, you might not always have the opportunity to heap protein on your plate, or you might enjoy plant-based protein sources, which are naturally lower in leucine.
Three to four grams of leucine will optimize the anabolic potential of any meal. They maintain cell structure, fight inflammation, and are crucial for your brain and muscles to function optimally. The three primary omega-3 essential fatty acids are ALA, DHA, and EPA.
Of these, ALA is the easiest to get sufficient amounts of. All that said, here are the best anti-aging supplements that can potentially support healthy aging, according to doctors and nutritionists:.
Everyone touts vitamin C for its ability to ward off colds and flu , but this potent antioxidant may also improve skin's texture and appearance. Sometimes referred to as ascorbic acid, Dr. Zeichner says it stimulates collagen production that can, in turn, help reduce fine lines. While it's well known that topical vitamin C treatments can have a skin brightening effect Dr.
Small preliminary studies suggest that high doses may treat skin discoloration when delivered intravenously, and researchers found an association between consuming more vitamin C along with more omega-6 fatty acids and less saturated fat and fewer wrinkles.
Like vitamin C, vitamin E plays an important role in immune function and the regulation of inflammation, but it also helps with your body's natural collagen production.
Zeichner explains. So I tell my patients to take advantage of this process by using [topical] ingredients that enhance collagen production, like vitamin E.
Similarly, vitamin E can aid in the maintenance of your skin barrier when ingested, which protects your body from irritants and excess water loss.
Research suggests that older adults need more vitamin E than younger adults in order to maintain health during the aging process, so if you want to take an internal approach to healthy skin, then making sure you're getting enough of this vitamin can be helpful.
Of course, the number one rule for younger-looking skin is protecting it from the sun. According to Nava Greenfield , MD, a dermatologist at Schweiger Dermatology Group in New York City, ultraviolet light breaks down the extracellular matrix in between your cells and speeds up aging.
That's why she recommends an anti-aging supplement that contains an extract from a Central American fern known as Polypodium leucotomos , which has been shown to increase the amount of time it takes for the skin to burn from the sun's harmful rays. Bowe adds. Bowe emphasizes that no pill can replace sunscreen — the reported level of protection is nowhere near high enough to meet the AAD's recommendation to use an SPF of 30 or higher — so yes, you still need to slather on sunscreen!
Curcumin, the main active compound in turmeric , has strong antioxidant and anti-inflammatory properties, both of which can help support the skin by combating oxidative stress. And since oxidative stress leads to signs of aging, curcumin or turmeric supplements can potentially help your skin look fresher especially since research demonstrates that curcumin activates certain proteins that help delay cellular deterioration.
An amino acid concentrated in certain teas such as green tea , L-theanine has been shown to promote alpha brain waves , which are the same relaxing waves that occur during meditation.
Because of this, some research indicates that supplementing with L-theanine can help protect against oxidative stress. This essential trace mineral is best known for boosting immune system function and aiding in wound healing — but both Dr.
Skotnicki and Dr. Greenfield say it may also protect the skin from UV damage. In addition to giving raspberries and grapes their deep red hue, this antioxidant has proven to be extremely beneficial for skin health.
By helping skin respond to UV exposure and free radicals, resveratrol is useful in combating signs of skin aging, according to research. And while consuming enough of certain foods, like berries, can give you these benefits, it can sometimes be easier to see the benefits of this compound in supplement form.
Similarly, selenium also has antioxidant properties that have the potential to enhance skin quality and fight free radicals.
Selenium works alongside enzymes in your body to combat oxidative stress which, again, is characterized by an accumulation of free radicals that accelerates the aging process , and it may even help to slow both mental and physical deterioration , according to available research.
Also referred to as CoQ10, this antioxidant compound — which the body naturally produces to help convert food into energy — has some science that suggests it may help reduce wrinkles and improve the texture of the skin, Dr.
Skotnicki says. A review published in the journal Frontiers in Physiology found that CoQ10 supplements may alleviate age-related issues, including an increase in oxidative stress, while a study published in BioJournals found that a daily supplement of CoQ10 resulted in "significantly reduced wrinkles" and an improvement in skin smoothness.
Also known as EGCG, this unique plant compound offers several impressive health benefits and can be found concentrated in green tea. Researchers have found that there may be an association between green tea intake and protection against aging skin , as well as reduced hyperpigmentation caused by UV light.
You can reap the benefits of EGCG by drinking green tea or taking concentrated green tea extract supplements. Also called niagen, nicotinamide riboside supports many aspects of healthy aging. Zeichner says. There are two amino acids in the protein collagen — proline and glycine — that are essential for the formation and repair of joints, bones, muscles, and tendons, Dr.
Bowe says. However, they also help skin retain its firm appearance. A study published in Skin Pharmacology and Physiology evaluated the effects of collagen peptides on the skin and found that those who consumed collagen showed a significant improvement in skin elasticity compared to those who took a placebo.
A lesser-known skin care supplement, crocin is a yellow carotenoid pigment found in the spice saffron. Over the years, studies have shown that crocin offers many health benefits, such as protecting against age-related decline.
Research also suggests that crocin can prevent aging in skin cells by reducing inflammation and protecting against UV light damage. Though multivitamins aren't specifically intended for anti-aging, Dr.
Bazilian says there can be potential anti-aging benefits of taking a multivitamin. Bazilian says. Of course, she stresses this is alongside other health habits such as diet , exercise, sleep , and stress management.
Supplements cannot take the place of a balanced diet, daily exercise, and SPF when it comes to protecting your skin. And while supplements like curcumin, CoQ10, and vitamin C may offer age-supportive effects, they won't magically restore your skin or take 10 years off your face overnight.
The best way to promote longevity and stay looking youthful for longer is to take good care of yourself, keep your stress at bay, and stick to a skin care routine that works.
Corinne Sullivan is an Editor at Cosmopolitan , where she covers a variety of beats, including lifestyle, entertainment, relationships, shopping, and more. She is also the author of the novel Indecent. Follow her on Instagram for cute pics of her pup and bébé.
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The sweet result: Consuming one cup of blueberries per day has been linked with positive cognitive benefits in older adults. Another perk of berries: They contain lots of fiber. Alex Robles, M. a The White Coat Trainer. Robles recommends focusing on six key functional movement patterns:.
When starting out, do three or four minute workout sessions per week, Robles suggests. New to weights? No worries.
Start light so you can focus on using proper technique. In addition to regular strength training, add 30 minutes of cardio to your routine each day, suggests Melissa Welsh, C. Read More: 7 Workouts That Can Burn More Calories Than Running. To make the habit stick, do whatever form of cardio you like the most.
For body and mind alike, a regular yoga or stretching practice can also bring incredible benefits. The inability to get into basic positions such as squats can decrease your quality of life. Thus, Robles recommends people over 50 engage in flexibility work regularly, whether through group stretching classes, YouTube videos, or yoga.
Set aside 20 minutes per day, in the morning or before bed, to tune in and flow. The right supplements can support your health at any age—and a strategic routine goes a long way in your later years. To help keep your strength up and ward off muscle and bone breakdown, many older adults may want to consult with a professional about adding vitamin D to their daily routine.
Read More: 7 Signs You Have a Vitamin D Deficiency. This is because the absorption of B12 decreases with age. The recommended daily allowance for adults is 2.
Consider a supplement or Brich foods like fortified cereals and milks, fish, and dairy to meet your needs. For more B12 background and groups of people who may need more of it, check out our guide here. Some may even contain omega-3s, too.
Just talk to your doctor before supplementing with them if you take blood thinners. To find the perfect multivitamin for you, check in with a health professional—like a dietitian—to identify your individual needs based on your diet and health.
The Vitamin Shoppe offers free virtual nutrition coaching for its Healthy Awards members. For more essential health facts, tips, and inspiration, joi n our Facebook community, Eating Healthytoday! Facebook Instagram Twitter Pinterest. Search for:. Menu Fitness Health Nutrition Stories Weight Loss Beauty Shop Wellness Council.
Nutrition No matter your age, a whole food-based diet is always the way to go. Fiber Another focal point of eating well in your later years: fiber. Fatty Fish Salmon and other fatty fish are great sources of healthy omega-3sspecifically EPA and DHA, which are especially important for people over Calcium Many of us have heard since childhood that calcium and strong, healthy bones go hand in hand.
Robles recommends focusing on six key functional movement patterns: knee flexion exercises squats, lunges hip extension exercises glute bridges and deadlifts horizontal pushing exercises bench presses and pushups horizontal pulling exercises rows vertical pushing exercises shoulder presses vertical pulling exercises pullups and pulldowns When starting out, do three or four minute workout sessions per week, Robles suggests.
Get Your Heart Pumping In addition to regular strength training, add 30 minutes of cardio to your routine each day, suggests Melissa Welsh, C.
Read More: 7 Workouts That Can Burn More Calories Than Running To make the habit stick, do whatever form of cardio you like the most. Do Some Yoga For body and mind alike, a regular yoga or stretching practice can also bring incredible benefits. Supplements The right supplements can support your health at any age—and a strategic routine goes a long way in your later years.
Vitamin D To help keep your strength up and ward off muscle and bone breakdown, many older adults may want to consult with a professional about adding vitamin D to their daily routine.
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