These supplements may benefit certain people based on age, diet, or health conditions. Here’s why they’re worth considering and how to take them safely.
1. Calcium
- Why It’s Important: Builds and maintains strong bones; supports muscle and nerve function.
- Who Should Take It: Postmenopausal women, people with early osteoporosis signs, or those who don’t consume enough dairy.
- Dosage:
- Ages 19-50: 1,000 mg/day
- Ages 51+: 1,200 mg/day
- Risks: Excess calcium can cause kidney stones or heart disease.
- Food Sources: Milk, yogurt, spinach.
2. Collagen
- Why It’s Important: Supports skin elasticity and joint health.
- Who Should Take It: Older adults with low protein intake, arthritis concerns, or skin issues.
- Dosage:
- Type I (skin): 1,000 mg/day
- Type II (joints): 40 mg/day
- Food Sources: Red meat, eggs, dairy.
3. Fish Oil
- Why It’s Important: Omega-3s support brain, heart, and eye health; may reduce triglycerides.
- Who Should Take It: People who eat less than 1.5 servings of fish per week or have heart disease risk factors.
- Dosage:
- General health: 1 gram/day of EPA and DHA
- Prescription omega-3s may be necessary for high-risk individuals.
- Plant-Based Alternative: Algae oil.
4. Magnesium
- Why It’s Important: Aids in muscle and nerve function, regulates blood sugar and pressure, and prevents cramps or migraines.
- Who Should Take It: Older men, those with type 2 diabetes, or people with GI conditions.
- Dosage:
- Men: 400-420 mg/day
- Women: 310-320 mg/day
- Food Sources: Pumpkin seeds, quinoa, spinach.
5. Melatonin
- Why It’s Important: Helps regulate sleep cycles.
- Who Should Take It: People with occasional insomnia, jet lag, or certain sleep disorders.
- Dosage:
- Start low: 0.2-1 mg before bed
- Avoid exceeding 10 mg/day.
- Caution: Long-term effects are not fully known, especially in children.
6. Vitamin B12
- Why It’s Important: Supports red blood cell formation, nerve health, and energy levels.
- Who Should Take It: Vegetarians, vegans, older adults, or those on certain medications (e.g., metformin, proton pump inhibitors).
- Dosage: 2.4 mcg/day (often included in multivitamins).
- Food Sources: Meat, fish, dairy, fortified cereals.
7. Vitamin D
- Why It’s Important: Enhances calcium absorption for bone health and supports immunity.
- Who Should Take It: Older adults, those with limited sun exposure, or people with bone issues.
- Dosage:
- Ages 19-70: 600 IU/day
- Ages 71+: 800 IU/day
- Food Sources: Fatty fish, fortified milk, egg yolks.
3 Supplements to Skip
Vitamin C: Deficiency is rare in the U.S.; most people get enough from food.
Probiotics: Benefits are strain-specific; over-the-counter options often lack evidence.
Glucosamine and Chondroitin: Conflicting research on joint pain relief; a strong placebo effect may explain perceived benefits.
What About Prevagen?
Prevagen claims to improve memory but lacks scientific support. Federal regulators have challenged these claims. Focus on lifestyle changes, such as exercise and diet, for better cognitive health.
How to Choose Safe Supplements
- Look for third-party seals (e.g., USP, NSF).
- Check dosages against recommended daily values.
- Consult your doctor, especially for potential medication interactions.
Supplements are not a substitute for a healthy diet and lifestyle!
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