Standing in the drugstore supplement aisle can feel like navigating a maze of colorful bottles and unfamiliar ingredients. No wonder a 2022 Council on Responsible Nutrition survey found that 75% of Americans reach for supplements, many taking them regularly. But it's important to remember that supplements are designed to complement, not replace, a well-rounded diet. While they can be a helpful tool to bridge nutrient gaps, especially if you have dietary restrictions or a busy lifestyle, they shouldn't be the primary source of essential vitamins, minerals, and antioxidants. For optimal health, focus on building a balanced plate filled with a variety of fruits, vegetables, whole grains, and lean proteins. This will provide your body with the full spectrum of nutrients it needs to function at its best, and supplements can serve as a targeted support system when needed.

Focus on Food, Fill the Gaps with Supplements

Registered dietitian Kara Burnstine makes it clear: supplements are not a shortcut to a healthy diet. "Think of food as the foundation for good nutrition," she advises. "Supplements can be helpful, but they should play a supporting role, not replace real food."

Burnstine acknowledges the challenges of getting all the recommended nutrients through diet alone. "In a perfect world, we'd absorb everything we need from a balanced plate," she says. "But factors like soil quality and food processing can affect nutrient content. Additionally, our bodies become less efficient at absorbing nutrients as we age."

This is where strategically chosen supplements can come in. "They can't replicate the complex synergy of nutrients found in whole foods," Burnstine explains. "However, for individuals with dietary limitations or age-related absorption issues, well-chosen supplements can help bridge the gap and ensure optimal nutrient intake."

Supplements aren't a one-size-fits-all solution. A chat with your doctor is key before starting any, to avoid interactions with your current medications or other potential health risks. That said, Dr. Burnstine offers recommendations for those entering or already in their golden years:

Strong Bones Need Calcium, Especially After 50

Calcium is a mineral most famous for building and maintaining strong bones. But it also plays other key roles in your body, like helping muscles move and keeping your heart rhythm steady.

If you don't get enough calcium from your diet, your body steals it from your bones to keep those other functions going. This can weaken your bones over time.

The amount of calcium you need increases after age 50, especially for women who've gone through menopause. This is because they're at higher risk of a bone disease called osteoporosis.

To keep your bones strong, aim for at least two servings of calcium-rich foods daily. Dairy products are a good choice, but there are also plenty of calcium-rich vegetables. Calcium supplements can help too, but they're not a magic bullet.

For the best bone health, combine a calcium-rich diet with weight-bearing exercises like strength training. This builds stronger bones than just taking supplements alone.

Sunshine Vitamin for Overall Health

Did you know strong bones aren't the only benefit of vitamin D? This sunshine vitamin is a powerhouse for your entire body!

• Strong Bones and Beyond: Vitamin D helps your body use calcium for healthy bones, but that's just the tip of the iceberg. It also boasts anti-inflammatory, antioxidant, and brain-protective properties. It even supports a strong immune system, healthy muscles, and sharp thinking!
• Getting Your Dose: Since your body doesn't naturally produce vitamin D, you need to get it from food, sunlight, or supplements. Most adults need 600 IU daily, with those over 70 needing slightly more (800 IU).
• Aging and Absorption: As we get older, our bodies become less efficient at absorbing vitamin D. This is especially true if you live in a cloudy area or always wear sunscreen.  
  
  

  Good Bacteria for a Happy Gut

  Recent research suggests that taking probiotics, the friendly bacteria in your digestive system, might help fight off changes gut bacteria goes through as we age. This could lead to a stronger immune system and better digestion as you get older.

  "A healthy gut is linked to many things in our body, from inflammation and brain fog to weight management, sleep, and even mood," says expert Burnstine. "It really plays a big role."

  Ideally, you should get probiotics from your diet. Foods like yogurt, kefir, kombucha, sauerkraut, kimchi, tempeh, and miso are all loaded with them. But probiotic supplements can also be helpful.

  While some supplements boast high numbers of CFUs (colony-forming units), keep in mind that your body might only absorb 20-30% of that amount, according to Burnstine.

  "Taking a probiotic supplement can still help increase the variety and overall population of good bacteria in your gut," she says. "This can contribute to better health, weight management, and lower cholesterol."

  As we age, our magnesium levels drop, which can impact our mood and overall health. This mineral plays a vital role in immune function, regulating inflammation, and enzymatic processes.

  Studies suggest a link between low magnesium and increased risk of depression. Dr. Burnstine highlights that chronically low levels are also associated with higher chances of developing high blood pressure, heart disease, type 2 diabetes, and osteoporosis.

  Adults over 30 should aim for 320 to 420 milligrams of magnesium daily. However, Dr. Burnstine emphasizes that different magnesium supplements have varying effects.

  For instance, magnesium carbonate might be less comfortable on the stomach compared to magnesium glycinate. Talk to your doctor to find the best magnesium type for your needs.

  
  

  Taking a Daily Multivitamin: A Nutritional Safety Net

  While not a magic bullet, a daily multivitamin can provide broad nutritional support. Even if it doesn't dramatically improve your health, it's unlikely to cause harm, according to Dr. Burnstine.

  "Think of a multivitamin as a kind of insurance," she suggests. "I generally recommend a basic multivitamin for everyone, regardless of age."

  Many brands seem similar, but for reassurance, look for the USP symbol. This mark signifies consistent quality and guarantees the ingredients listed on the label match the actual amount and potency in each dose.