We get so much information coming at us about supplements.  It’s overwhelming and confusing.  The first thing to remember when thinking about supplements is that they cannot replace a healthy diet.  If my diet is unbalanced and full of a bunch of processed, unhealthy foods, supplements are not going to work effectively.  From an overall health perspective, if I were forced to choose between a clean, healthy diet OR supplements, I would absolutely choose the clean healthy diet. 

Fortunately, I don’t have to choose one or the other, and I can approach this topic with the goal of Synergy – the combined effect of two mutually beneficial components working together to produce a result that is stronger than either could produce on its own. We need to strive to have our diet and supplements to work synergistically, allowing them to combine and support each other.

Before I get into the details, let me be clear about a couple of things that you’ll hear on repeat in my articles.  Supplements should always be treated like medication.  We are all vastly different.  What works safely for me may not be safe or effective for you.  You may have medical conditions or be taking certain medications that could negatively interact with these supplements.  With that fact in mind, always check with your healthcare provider before introducing any new supplement and always include all your supplements on your medication list.

On that same note, you may see that I’m not taking some common supplements.  Calcium is one that is recommended for a lot of women our age.  However, my blood work shows that my calcium is right where it should be, and I’m eating the foods and doing the right types of exercise to support my bone density, so I’m not supplementing with calcium.  Again, the takeaway here is this – get your annual blood work, collaborate with your doctor, and make the supplement choices that are safe and appropriate for you.

The brands that I choose are based on a couple of factors:

• First, I try to seek out brands that are “clean” in their ingredients list and production.  For this reason, I use a resource for third-party, lab certified products like Certifications by Nutrasource – https://certifications.nutrasource.ca/certified-products.  This site allows you to search based on brand, product, or lot number, and shows you the safety certifications for each product.

• Second, supplements get expensive, and I’m always looking for deals!  Because I live in a remote area (and hate wandering through the supplement aisle of my grocery store), I typically order my supplements on Amazon.  I have many set up as subscriptions, so they are automatically delivered at a discounted price. Also, Amazon Prime Days are a great time to stock up on supplements!

As a 55-year-old woman, I want to ensure that I’m taking a targeted approach to supporting all my body’s systems.  I’m talking neurological, cardiovascular, musculoskeletal, respiratory, endocrine, immune, digestive, and integumentary (skin).  With this goal in mind, let’s breakdown the supplements I’m using and how they specifically support my goal of healthy aging.

Vitamin D3 – most adults are deficient in it. Vitamin D is naturally produced by the body when the skin is exposed to sunlight. However, if you’re like me, you cover up to avoid the sun’s damaging UV rays – sunscreen, hats, long sleeves, etc.! While these protect us from damaging our skin, they also prevent the production of Vitamin D, so most of us need to supplement.  How can you find out your Vitamin D levels? At your next medical visit ask for a CMP (Complete Metabolic Panel) – which is a routine blood test.   Vitamin D is found in fish, eggs, fortified foods products – milk, yogurt, cereal, OJ.  Healthy amounts of Vitamin D are necessary for calcium absorption (bone health!), transmission of messages in neuromuscular function, and Immune support.  Low levels of Vitamin D are also linked with depression.

Fish Oil – the type I use is higher in EPA (a form of Omega 3) that has been found to be beneficial for multiple body systems:  Cardiovascular, Brain health, Mood support (depression/anxiety), and Inflammation – yes, please!  A key issue for me when taking Fish Oil supplements is that I CANNOT stand the fishy aftertaste (i.e. fish burps) that can come with some products.  I’ve never had fish burbs with this brand!  Safety Alert: fish oil (and all Omega 3 & Omega 6 products) do thin your blood, so it is absolutely necessary to check with your healthcare provider before taking it.  Always include this (and all supplements) as a medication that you list on any health history form! (Me: being a broken record)  If you’re having surgery or a medical procedure that could involve bleeding, Fish Oil products would need to be discontinued several days before the procedure (just like you would discontinue products containing aspirin and NSAID’s, like ibuprofen).

Probiotic – we hear so much about gut health and creating a healthy microbiome full of a menagerie of beneficial, supportive bacteria.  One of the best ways to support a healthy microbiome is to eat a huge variety of fresh vegetables and fruits.  Additionally, it’s recommended that we eat fermented foods – yogurt, kefur, kombucha, kimchi, miso, sauerkraut.  I have to be honest, I like yogurt, and I’ll have miso soup when I go for sushi, but a lot of the other fermented foods and drinks I just don’t like.  So, I take a probiotic every day.  The range and prices for probiotics is vast! I like the one I’m taking, but I feel like I have a lot to learn on the subject.  I plan to circle back to specifically explore and discuss probiotics and gut health, so stay tuned!

Vitamin B-12 – is essential for producing red blood cells and DNA, converting food to energy, and nerve function.  It is present in many foods – including meat, fish, poultry, and dairy products.  When we were younger, if we ate a healthy diet, our bodies effectively absorbed all the Vitamin B-12 we needed from our food.  However, as we age our bodies are less efficient at absorbing adequate amounts of B-12. So, most of us need to supplement.  I only recently started taking a daily Vitamin B12 supplement, and I have noticed increased energy.  Yay!

Turmeric Curcumin – Turmeric is a lovely, delicious spice that has also been found to have excellent antioxidant and anti-inflammatory properties.  It contains Curcumin, a polyphenol, which are organic compounds found in some plants with multitudes of health benefits.  Aahhh inflammation, the root of so many problems from joint pain to cardiovascular disease to metabolic disorders.  I take turmeric because its anti-inflammatory properties have been found to ease joint pain and aid in muscle recovery after strenuous exercise.  A compelling reason for aging women to supplement with turmeric is that Estrogen is a powerful anti-inflammatory, protective agent.  And, alas, we are low in that lovely hormone.  In fact, for some women turmeric has been found to reduce hot flashes – sweet!  Safety alert: I know I’m a broken record . . . again, but check with your doctor before supplementing with turmeric.  As a natural anti-inflammatory, it does thin your blood, which could be dangerous with certain medical conditions and medications.  Additionally, if you are medically prone to kidney stones, some turmeric products contain oxalate, which can chemically bind to calcium and increase your risk.  One more note – turmeric does not play well with certain chemotherapies, so please always check with your doctor and include this supplement as a medication on health forms!

Phyto-Ceramides:  Here’s a fun one for those of you whose interest was piqued by supplements to benefit the integumentary system – SKIN!!!  Phyto-ceramides have been found to repair and restore the skin’s barrier, which helps with hydration retention and protects our skin from environmental stressors. For me, living at high altitude in the DRY Colorado climate, that reason, alone, had me eager to try it.  But wait there’s more! Hee-hee – phyto-ceramides can help reduce wrinkles, sagging skin, age spots, dark circles, increase skin’s elasticity, and make it appear more radiant.  Case closed.  I’m in.  I like this brand for its clean, healthy third-party approved ingredient and productions methods.  When I saw they made a phyto-ceramide (and is often on sale on Amazon), I was sold.  I’ve been taking it for almost 2 months, and I honestly feel like my skin is retaining moisture better, which (all my Colorado peeps can attest with me), is hard to do here!

I wash all of these down every morning, after I’ve eaten, with a 10-ounce glass of Suja Uber Greens. This is an organic cold pressed vegetable juice (with a whole crap-ton of green vegetables).  I learned about it from my parents, whose doctor had recommended it, and they’ve both had improved cholesterol labs.  It’s pretty pricey, but I find that I genuinely feel better when I drink my big morning glass.  Is it delicious? Umm, sorry Suja people, I don’t savor it, but I can slam it down with my vitamins and enjoy the benefits.

I do have more to discuss on supplements specific to perimenopause and menopause (including collagen and creatine). I’ll also be writing soon about supplements that can help with sleep. (I’m looking at you, Magnesium and Theanine!) But I’ve gone on enough, so I’m ending it here with the daily supplements I use in pill-form.  Thanks for hanging in there with me! Please share any questions you have in the comments or reach out via e-mail.  If you are taking a supplement I didn’t mention and are feeling great results, let us know!  Here’s to Synergy, friends!!