The Supplements I Actually Recommend for Healthy Aging
When people hear “supplements,” they often think about athletes and bodybuilders.
But some supplements can be useful for everyday health, strength, and healthy aging—especially as we get older.
At Bernardo West Chiropractic, I believe supplements should do exactly what their name suggests:
Supplement the foundation—not replace it.
That foundation is movement, strength training, good nutrition, sleep, and recovery.
But if you take one thing away from this article, I want it to be this:
Consider Creatine
Creatine is one of the most extensively studied supplements available, and its benefits go well beyond the gym.
Creatine helps your cells produce energy, particularly during activities that require quick bursts of effort. When combined with resistance training, research shows it can help support muscle mass and strength, including in older adults.
That’s important because maintaining strength as we age helps us do the things that matter in everyday life:
- Get up from a chair
- Carry groceries
- Climb stairs
- Get off the floor
- Travel
- Maintain independence
But there’s another side of creatine that I think is particularly interesting.
Your brain uses creatine, too.
Emerging research suggests creatine supplementation may support certain aspects of cognitive function, including memory and attention, particularly in older adults. Researchers are still studying these effects, so I wouldn’t consider creatine a treatment for dementia or other cognitive conditions—but the potential benefits outside of physical performance are promising.
Creatine may also support recovery from demanding exercise by helping replenish the energy your muscles use during training.
For many healthy adults, 3–5 grams of creatine monohydrate per day is a simple approach. Creatine monohydrate is also the form with the most research behind it.
I take creatine every day.
The Other Supplements I Take
Magnesium
Important for normal muscle and nerve function and many other processes throughout the body. I generally prefer getting nutrients from food first, but supplementation can help fill dietary gaps.
Fish Oil
A source of omega-3 fatty acids, particularly EPA and DHA. If you don’t regularly eat fatty fish like salmon or sardines, supplementation can be a practical option.
Vitamin D3 + K2
Vitamin D supports bone and muscle function, while vitamin K plays an important role in normal blood clotting and bone metabolism. Individual needs vary, so testing and discussing supplementation with your healthcare provider can be helpful.
I take all three as well.
But Supplements Aren’t the Foundation
If you’re currently not exercising, don’t feel like you need to buy a cabinet full of supplements before you start.
Start moving.
Walk.
Lift something.
Work on your balance.
Start strength training.
You don’t have to do everything at once.
As we age, strength gives us something incredibly valuable:
Options.
The ability to move, travel, play with your family, and continue doing the things you enjoy.
That’s what healthy aging is really about.
Build the foundation first. Then use supplements to fill the gaps.
And if you take one thing from this article: