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Elliot Hutchinson

TOP 3 SUPPLEMENTS FOR OVER 40's... Which ones give me the most benefit.

The world of supplements is saturated, especially for the ageing population who have a desire to look & feel as they did a decade ago. So let’s swoop in & clear up the health industries mixed messages for you with a definitive list of my 3 most important supplements for 40+ men & women! I’ll also be sure to give you my 3 biggest money wasters of the supplement world at the end of this article.

 

Remember…

Supplementing is an addition, not a requirement. In an ideal world we’d all be eating enough nutrient-dense food to not need supplements, but sometimes life gets in the way. So if, like me, you struggle to consistently reach the levels our body needs, or just don’t know what to look for, then look no further.

 

The 3 must-haves for everyone:

1.     Fish Oil – A common symptom of ageing bodies is joint pain. Our joints contain synovial fluid to ensure they’re well lubricated & properly cushioned. As well as benefits to bone density & heart health, the main benefit of omega 3 is the maintenance of this joint lubricant. 1500mg per day is plenty for most people, but if you eat oily fish* at least 2-3 times per week, you won't need to supplement.

2.     Vitamin D – The suns nectar is one of the most important of all, especially if you work indoors or suffer from ‘winter blues’. With benefits to bone, brain & gut health, Vitamin D levels are significantly low for 88% of the population! One of the hardest to get enough from diet, so therefore the only one on this list that I'd recommend to anyone, no matter your diet. A ‘once a day' tablet is plenty for most, that’s 15mcg if you’re like the numbers.

3.     Electrolytes – The best thing about these undervalued salts are that they contain many of the required minerals within one supplement. They’re also great for gym performance, hydration & brain function. So find a tasty flavour & go nuts! You only need these when you are exerting yourself so don’t over-do it, you’ll end up wasting your own money. One scoop in your water is plenty.

 

Our 3 favourite women’s supplements:

1.     Iron – Particularly helpful for women over 40 due to the menopausal defying results of sufficient iron, most women overlook it. Further benefits include oxygen circulation levels & contribution to metabolism. Easily found in red meat, spinach & nuts, but if you’d like to supplement, 10mcg daily will give you all the iron you need.

2.     Calcium – The superpower milk just won’t stop telling us about, calcium is great for post-menopausal women who can expect to see a drop in levels. Just as the farmers have been telling us for years, calcium is key for maintaining healthy bones. Find it in dairy & leafy greens, or supplement 1200mg per day.

3.    Vitamin B12 – Individuals over 40 are prone to a drop in levels of B vitamins within the body, therefore supplementing might be a good idea. Especially with the many processes our body uses it for, including red blood cell production, cell metabolism & DNA health. Found exclusively in meat & dairy, this is one of the easiest to get sufficiently from our diet (unless you are vegan) so maybe turn to that before spending your hard-earned cash. If you decide on supplementing though, a low milligram dose (<2.5mcg) is all you need.

 

Our 3 go-to supplements for men:

1.     Zinc – Helpful for a healthy prostate, sex drive, immune health & testosterone levels (see below), zinc is a good options for men over 40 to look into. If you can't get enough zinc from foods such as red meat & fish, 15mg daily should do the trick.

2.     Testosterone – A consideration for all men over 40 as one of the hormones affecting almost every process in the male body (mood & mental health included). We can’t recommend this to everyone though, & we plan on doing a dedicated article soon, so we won’t go into the details now. Levels can be maintained with resistance training, but rarely in sufficient amounts. So I would only recommend a daily dose of testosterone in line with your age & requirements.

3.     Creatine – Arguably the only dedicated ‘gym supplement’ (aside from dietary protein) with extensive research & undeniable benefits to training, muscle mass maintenance & mood. I'd recommend a higher dose of 4 pills for your first 14 days, before dropping to the usual 3 per day once a build up of levels within the body has been achieved. Find a trustworthy video looking into creatine at the bottom.

 

3 supplements that are a waste of your money:

1.     Multivitamins – Usually containing less easily absorbed doses of everything above but for twice the price, multivits are a controversial convenience vitamin which divide opinions among the fitness industry. We recommend them only as a 3rd port-of-call after diet & then supplementing the above individually.

2.     Green Powders – A definite marketing fad with no reported benefits, despite being plastered with jargon. Glorified multivitamin greens like AG1 & VitaHealth* are ones to steer clear of. Use the spare cash to buy our cook books ;)

3.     ‘Mega’ Doses – Your body can only absorb so much of each vitamin/mineral (even less when from supplements rather than food), so don't get lured into paying more for high doses. The extra nutrients will only end up down the toilet!

 

Notable mentions:

I'll leave you to look into these yourself (message us if you’d like some trustworthy links or YouTube videos).

1.     Vitamin C

2.     Antioxidants

3.     Fiber

 

Many of the above options tick many boxes & almost all of them are key within body function in EVERYONE. However, I know how blurry the health industry makes it (so that you buy more “stuff”), so get in touch if you’d like more tailored advice. See you next Sunday morning, have a great week!

 

*Use the SMASH acronym to ensure your fish is high in omegas:

Salmon

Mackerel

Anchovies

Sardines

Hake

Chia seeds & cod are also great options.


Creatine video:


Elliot Hutchinson // 01.09.2024

© 2024 The Coaching Collective


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