Recommendation list supplements, this list does not have the pretention to be complete but all selected are special for the target group over 50. Most important is the search for the highest possible bio-availability of a product and not the chemical cheap productions. This demands the knowledge mentioned in former chapters of this website.
|Vitamin B12||Single vitamin
|B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function.|
|Vitamin D||Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis|
|Vitamin E||This is known as the vitamin for older people because it prevents the formation of free radicals and increases stress resistance thus improving blood circulation. Vitamin E, being a natural antioxidant, strengthens the heart and increases oxygenation of the cells and tissues and prevents quick oxidation.|
|Vitamin C||Responsible for fighting against premature aging of the cells by strengthening an intercellular element known as collagen. Capillaries carry nutritive substances and oxygen to the cells in the body. Hence, if these capillary walls are strong more oxygen can be carried to the cells.|
|Vitamin A||Increases and improves cell oxygenation. Eating foods like carrots, fish liver oils, leafy and green vegetables along with tomatoes that are rich in Vitamin A is highly recommended|
|Folate/Folic Acid||Reduced consumption of this all-important B vitamin may cause anemia. Older people who don’t take fruits and vegetables or alternative fortified breakfast cereals could be falling short.|
|Vitamin D3||Vitamin D is essential for the absorption of calcium and for processing it into the bone. The Journal of Clinical Endocrinology and Metabolism confirms that over half the women involved in the treatment or prevention of osteoporosis are vitamin D deficient.|
|Vitamin B||Multivitamins||This comprises a group of around 20 different vitamins, some of which play a major role in combating the process of aging. Vitamin B1 takes care of the nervous system and the heart. Niacin, which is another part of the vitamin B group, protects the body against strokes and heart attacks. Pantothenic combats infection and produces increased levels of cortisone. B15 is responsible for lowering the oxygen supply to the body, especially for those living in areas where there is severe air pollution. It also fights against carbon monoxide that affects the lungs. Folic acid reduces the risk of high blood pressure by relaxing the blood vessels. Lecithin is the primary component of nerve and brain tissues. It is capable of preventing heart diseases that are caused due to atherosclerosis by destroying the heavy deposits of cholesterol in the arteries. Besides this, it also contains vital vitamins like D, E, K, and B.|
|Vitamin P (Flavonoids)
|Like the above-mentioned vitamins, this is one of the most popular supplements for older people. It is a bio-flavonoid and also a co-vitamin of vitamin C and ascorbic acid. It is effective when taken along with Vitamin C supplements. It is effective in strengthening blood capillaries and regulating their permeability.|
|Potassium||Minerals||Getting enough potassium in the daily diet helps to keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones|
|Magnesium||Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep the immune system in top shape, the heart healthy, and bones strong. Many whole foods, including vegetables, contain magnesium. The recommended amount for adults under 65 years old is 300mg for men and 270mg for women. Older people may need more.|
|Zinc||Oregon State University’s Linus Pauling Institute and College of Public Health and Human Sciences suggests that zinc deficiency may lead to immune system decline and increased inflammation associated with many health problems, including cancer, heart disease, autoimmune disease, and diabetes. Because older patients tend to consume less zinc and also appear to absorb less of what they do consume, it’s important for older adults to pay closer attention to their zinc intake.|
|Iron||Iron-deficiency is suspected when the serum ferritin is less than 15 ng/mL. Locating the source of bleeding is successful in many patients, but in as many as 40 percents of cases, the source of bleeding is not found|
|Selenium||The claim: taking a 50 mcg nutritional supplement daily can improve vision. The truth: According to Chew, selenium is another form of antioxidant that has not yet been studied. “We do know that we haven’t found nutrients that can turn vision loss around completely,” said Chew. “So be cautious about supplements that say they can protect against an eye disease.”. Lutein is known for its strength on combating visual imperative.|
|Amino acids /proteins
Essential Amino Acid Supplements and the Elderly
Researchers (Elena Volpi, Histamine Kobayashi, et al) published a report in The American Journal of Clinical Nutrition where they examined the amino acids responsible for stimulating muscle protein in elderly people. Healthy elderly subjects were chosen and given essential amino acid supplements.
Powder / Liquid
|Glutamine||Glutamine is an α-amino acid that is used in the biosynthesis of proteins. Its side chain is similar to that of glutamic acid, except the carboxylic acid group is replaced by an amide. It is classified as a charge-neutral, polar amino acid. Glutamine is the most abundant amino acid found in blood plasma. It is a major transporter of nitrogen from sites of glutamine synthesis (skeletal muscle, liver, lung) to sites of utilization, including kidney, intestine, neurons, cells of the immune system and, under appropriate conditions of acid-base balance, liver.
Given the importance of plasma glutamine to cell function, dietary supplementation or parenteral nutrition can improve the outcome for critically ill patients, postsurgical patients or those recovering from injury.
|BCAA||The branched-chain amino acids (BCAAs) are leucine, valine, and isoleucine. Leucine plays an important role in muscle protein synthesis, while isoleucine induces glucose uptake into cells.|
|EAA||The Essential Amino Acids are the BCAAs (leucine, isoleucine, and valine), histidine, lysine, methionine, phenylalanine, threonine, tryptophan. All of which cannot be produced by the body, so you must get them in the diet.|
|Fiber||Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits|
|Omega-3 Fats||These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD),|
|Glucosamine sulfate is a naturally occurring compound found in the body; it helps make up the fluid that surrounds and cushions joints. Only the liquid showed clear measurable results. Pill, capsule, and powders had a too high loss of content to be measurably effective.|
|Coenzyme Q10 (CoQ10)||CoQ10 is one of the most important antioxidants in the body. Levels decrease with age, so supplementing with it may help prevent the onset of cardiovascular disease. While more research is needed in this area, supplementing with 100-200 milligrams of CoQ10 per day may help offset the natural decline in levels and support heart health. Hobson notes that ubiquinol – a form of CoQ10 – can also be particularly beneficial, especially if you’re taking statins. “Statins lower CoQ10 levels as its production shares the same pathway as cholesterol. Cholesterol’s also required to transport CoQ10,” he explains.|
|Carnitine||Carnitine works hand-in-hand with a metabolic enzyme called CrAT to improve exercise tolerance and stamina, according to the animal study. It plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can be oxidized (“burned”) to produce energy.|
|Fish oils||Fish oils may have some benefit for rheumatoid arthritis, so eat fish at least twice a week, or see your GP or an Accredited Practising Dietitian to discuss how your diet could help manage or alleviate discomfort from arthritis.|
|HMB||The leucine metabolite beta-hydroxy-beta-methyl butyrate (HMB) has been extensively used as an ergogenic aid; particularly among bodybuilders and strength/power athletes, who use it to promote exercise performance and skeletal muscle hypertrophy. HMB is a precursor to the rate-limiting enzyme to cholesterol synthesis HMG-coenzyme A reductase. HMB may also directly stimulate protein synthesis, through a mTOR dependent mechanism.|
|GABA||GABA is synthesized by an enzyme called GAD from the amino acid glutamate in nerve cells and in the insulin-producing beta cells in pancreatic islets. GABA (γ-aminobutyric acid; 4-aminobutyric acid) is an inhibitory amino acid neurotransmitter. GABA acts as a trophic factor to modulate several essential developmental processes including neuronal proliferation, migration, and differentiation. In the adult brain, GABA usually induces hyperpolarization of neuronal membranes (which decreases neuronal excitability), in the juvenile brain GABA is depolarizing, it brings the neuronal membrane closer to the firing threshold, often enabling action potentials to be triggered. There has been a link between GABA and type 2 GABA is important for maintaining and potentially also in the making of new beta cells.|
|Creatine||Creatine itself can be phosphorylated into phosphocreatine with the addition of a phosphate ion take from ATP. Phosphocreatine comes into play by essentially acting as a phosphate store for when energy demands are high. At some point during the exercise, ATP is being reduced to ADP faster than ADP is restored to ATP. Our total ATP concentration is falling and thus so is our available energy. In the muscle, phosphocreatine is stripped of its precious phosphate which is then attached to a wandering ADP molecule. This provides a fresh new ATP molecule to power a cellular process.|
|Green Tea||Herbal||Green tea is full of compounds with antioxidant activity. Tea consumption has been associated with decreased cardiovascular risk, and regular, frequent consumption of green tea—defined as three or more cups daily—potentially lowers the risk of heart attacks. The potent antioxidant properties of polyphenols found in green tea help to reduce free-radical damage to cells and prevent the oxidation of low-density lipoproteins (LDL), inhibiting the production of plaque in the walls of the arteries.|
|Spirulina||Spirulina is a rich source of chlorophyll, serine, sylvite and vitamin B6 which help to lower blood pressure, decrease blood glutinousness, and maintain the softness of blood vessels. Spirulina is an excellent source of gamma-linolenic acid (GLA), which is beneficial in reducing cholesterol in the blood and to prevent heart disease and stroke.|
|Extracted from fermented Bilberry, Extracyan slows down the development of atherosclerotic lesions and protects the cardiovascular system|
|Ginko Biloba||Ginko Biloba is an ancient Chinese herb with a long history of supporting the brain. The Aging and Memory Research Center at the UCLA Neuropsychiatric Institute recently conducted a study that showed significant improvement in verbal recall among study participants with age-associated memory loss who took Ginko Biloba for six months. Mayo Clinic studies confirm that early evidence shows Ginko can improve memory, help with aging eyes, and reduce organ damage from chemotherapy.|
|Turmeric||The claim: two 500 mg capsules twice a day will help protect against cataracts.
The truth: While many people have reported better eyesight from taking turmeric supplements or from having a diet high in turmeric, the effects of the nutrient on eye health has not been studied in humans, said, Stout. And while there may be benefits from taking antioxidants such as turmeric, Stout again cautioned against believing supplements with antioxidants work.
“Somewhere, all of these supplements hang their hats on the antioxidant peg,” said Stout, “but don’t think that just because the nutrient is an antioxidant, it must be good.”
|Lutein||Unlike other nutrients, although found in the eye, Lutein is not produced in the body and can only be found through the nutrient in foods and in supplements. Other supplements in the AREDS2 trial include Xeoxanthin, and Omega-3 fatty acids.|
All information is abbreviated and can only be used as a guideline for further research.
If the use of dietary supplements is considered the following rules should be followed: