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Choosing healthy foods and drinks can help prevent or manage many health problems. Combining good nutrition with physical activity, leads to healthier lives. Good nutrition is critical for good health, but is it enough? Do I need to add supplements to my diet? When it comes to supplements, there seems to be many... Many brands, many kinds, and many questions.
Supplements...Do I need them? Which ones, and Why...Here is what I learned.

B12- Essential for normal blood and brain function.
Aim for 2.4 mg per day, it's water soluble so you pee out what you don't need.

Calcium - Essential for muscle contraction, nerve and heart function. Calcium is not only responsible for stong bones and teeth, but for regulating your heartbeat and muscle functions. If you don't get enough calcium it will steal from your bones. People 40-50 years old need 1,000 mg a day, over 50 you need 1,200 mg.

Magnesium - Helps regulate blood pressure, and is used in over 300 chemical reactions in our body, including helping us relax, producing energy, and helping our heart and blood vessels stay healthy.
Deficiencies linked to heart disease, diabetes and inflammation.  It also helps the body absorb calcium and plays a role in muscle, nerve, and heart function, as well as blood glucose control.
Women 40 and up need 320 mg a day, men need 420 mg. Magnesium is found in dark leafy greens, beans, nuts, seeds, fish and avocados.

Omega's - Omega3 helps lower blood pressure and LDL (bad) cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory sharp.
Fish oil is known for delivering omega-3s, which your body can't make on its own. These Omega3 can be found in fish, walnuts, flaxseeds, and leafy vegetables. Other sourcesare grass fed beef and butter, omega-3 eggs, walnuts, flax seeds, and chia seeds. By taking a high quality fish oil supplement, you can make sure you're getting enough and can reduce triglycerides, lower your risk of heart disease, protect your brain health,and lower your risk of diabetes.
When choosing a supplement, look for brands that provide a minimum of 2 grams of EPA and DHA daily. Healthy people need 500mg if you're healthy 800-1,000mg if you have heart disease and 2,000-4,000 if you have high triglyceride levels.

Polyphenols - Polyphenols are phytochemicals that naturally occur in many foods. Dietary pholphenals protect your skin and prevent a variety of skin issues.
Found in foods like dark chocolate, berries, fruis, soy and beans

Potassium - Keeps blood pressure in check, decreasing chance of stroke. Too much potassium can damage the gastrointestinal tract and the heart, and can cause potentially life threatening cardiac arrhythmias. Men need 4,700 mg a day. Women on need about 2g of Potassium which can be found in avocados, dark leafy greens, bananas, sweet potatoes, squash, chard, beans, tomatoes and lentils.

Probiotics - Probiotics play a role in keeping the gut healthy and weight down, and even in lowering risk of heart disease, diabetes, and stroke, all of which is especially important around 40 when muscles mass starts to decrease, making it easier to put on weight and develop insulin resistance.

Tumeric/Curcumin - Curcumin is a key component of tumeric and has many beneficial health properties, including anti-cancer, anti-viral, anti-arthritic and anti inflammatory properties. Both topical and oral curcumim supplements can improve various skin conditions.
You can add turmeric to your foods if you enjoy that flavor or find a curcumin supplement that delivers around 500 miligrams daily.

Vitamin A - There are two types of Vitamin A, Retinoids and carotenoids. If you orally ingest Vitamin A, your liver converts it to retinol. Once ingested retinoids and carotenoids are distributed in your body.

Vitamin C - Vitamin C is found naturally in our skin and supports many functions.

Vitamin D - Plenty of data suggest that many people have low levels of Vitamin D. This nutrient is tough to get from food and the only other way is sunlight.
Deficiencies are linked to diabetes, heart disease, multiple sclerosis and breast and colon cancers.
Vitamin D is essential for absorption of calcium in the body. Start supplementing with at least 1000 IU's daily.

Vitamin E - Vitamin E

Zinc - Zinc

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