Simplifying Supplements: What You Might Need and Why

Shopping for supplements can be confusing.

What does this one do?

Is it safe?

Do I need it?

And sometimes: You’ve got to be kidding me.

The supplement industry is a multi-billion-dollar business, and not every product deserves a place in your pantry. If you’ve ever seen a reality TV star promoting a to melt away belly fat, you’ve seen the problem firsthand.

Some supplements actually do have solid science behind them. The challenge is separating the useful products from the expensive fairy dust.

A recent review by university researchers reinforced an important truth: Supplements are not a shortcut to fitness, health, strength, or weight loss. No pill can replace a healthy diet, regular exercise, adequate sleep, and good habits. But when those things are already in place, certain supplements can help fill nutritional gaps and support specific health goals.

So where should most people over 50 start?

Protein

Protein is probably the most useful supplement for active adults. We need protein to build and maintain muscle, and research suggests that adults over 50 need more than they realize. Protein powder can make it easier to hit your daily target, especially on busy days or if you’re using a GLP-1 for weight loss.

Creatine

Creatine may be the most studied sports supplement ever. Decades of research have shown benefits for strength, power, muscle maintenance, and recovery. More recent research suggests a role in cognitive function.

Omega-3 Fatty Acids

Omega-3s support heart health, brain health, and healthy inflammation levels. If you don’t eat fatty fish regularly, an omega-3 supplement is worth discussing with your doctor.

Collagen

Collagen has become increasingly popular for supporting joints, tendons, connective tissue, skin, hair, and nails. Natural collagen production declines with age.

Multivitamins

A basic multivitamin won’t turn you into a superhero, but it can help fill nutritional gaps when life gets busy and your diet isn’t perfect.

Other supplements, including glutamine, branched-chain amino acids (BCAAs), probiotics, magnesium, and vitamin D, may be helpful for some.

Before buying anything, look for products that have been independently tested by reputable third parties. That’s one of the best ways to ensure you’re getting what the label claims.

Most important of all, be skeptical of grand promises. If a supplement claims it will burn fat while you sleep, erase decades of aging, boost every hormone in your body, improve your golf game, and make your neighbors jealous, it’s probably too good to be true.

The basics are usually the best place to start. Focus on good nutrition, regular exercise, quality sleep, and consistent habits. Then, if appropriate, use supplements to support those efforts, not replace them.