Supplements to Support an Active Lifestyle

Staying active is one of the best things you can do for your body and brain as you age. Whether you’re going for daily walks, taking SilverSneakers® classes, or chasing grandkids around the yard, movement helps maintain strength, mobility, heart health, and mental sharpness.

But what about supplements? Can certain vitamins or nutrients give your body the extra support it needs to stay in motion?

Here’s what the research says and what to keep in mind before adding anything new to your routine.

First, Know This: Food Comes First

No supplement can replace a healthy, balanced diet. The best way to fuel your body is through whole foods that offer fiber, antioxidants, and phytonutrients – not just isolated vitamins. Think: fruits and vegetables, whole grains, lean proteins, and healthy fats.

That said, some nutrients can be harder to get through diet alone, especially as we age. In those cases, supplements may help fill in the gaps.

✅ Always talk with your doctor or pharmacist before taking a new supplement, especially if you’re taking medications or managing a chronic condition.

1. Vitamin D and Calcium: For Strong Bones and Muscles

As we get older, our bodies absorb less calcium and produce less vitamin D, both of which are essential for maintaining bone density and muscle function.

• Vitamin D helps your body absorb calcium and supports immune health.

• Calcium is the main mineral in your bones and plays a key role in muscle contractions.

Who might need it: Older adults, especially those who don’t spend much time in the sun or have limited dairy intake.

Backed by research: According to the National Institutes of Health (NIH), most adults over 70 need 800 IU of vitamin D and 1,200 mg of calcium daily.Source: NIH Office of Dietary Supplements

• Magnesium: For Energy and Muscle Health

Magnesium plays a role in more than 300 bodily functions, including energy production, muscle contraction, and nerve function. It may also help ease muscle cramps and improve sleep.

Who might need it: People with low dietary intake, or those taking medications like diuretics or proton pump inhibitors.

Tip: You can find magnesium in leafy greens, nuts, beans, and whole grains. But if you’re not getting enough, a supplement might help.

3. Omega-3 Fatty Acids: For Heart and Brain Health

Omega-3s, found in fatty fish like salmon and mackerel, can help reduce inflammation, lower triglyceride levels, and may support cognitive health.

Who might need it: Adults who don’t eat fish regularly or have cardiovascular risk factors.

Evidence: A review published in National Library of Medicine (2021) supports the benefits of Omega-3 supplementation for heart health.Source: National Library of Medicine

Look for a supplement that contains EPA and DHA, the most beneficial types of Omega-3s.

4. Protein Powders: For Muscle Maintenance

Protein is crucial for building and maintaining muscle – something that becomes even more important with age. If you’re not getting enough from food, protein powders can offer a convenient boost.

Who might need it: Those with low appetite, restricted diets, or higher protein needs due to regular exercise or recovery from illness.

Choose wisely: Look for low-sugar options and ingredients you recognize. Whey protein is fast-digesting and rich in amino acids, while plant-based options like pea or rice protein work well for those avoiding dairy.

5. Turmeric (Curcumin): For Joint and Inflammation Support

Turmeric is a spice known for its anti-inflammatory properties, thanks to its active compound, curcumin. Some studies suggest it may help reduce joint pain and stiffness.

Who might need it: Those with arthritis or joint discomfort from an active lifestyle.

Note: Curcumin is best absorbed when taken with black pepper extract (piperine). Look for a supplement that includes both.

A Few Supplements to Approach with Caution

• Pre-workout formulas: These often contain stimulants that can raise blood pressure or interact with medications.

• Testosterone boosters or hormone supplements: These are often unregulated and can have serious side effects.

• Mega-dose vitamins: More isn’t always better. High doses of certain vitamins (like A or E) may be harmful in excess.

The Bottom Line

Supplements can be helpful, but they’re not a magic solution. The best support for an active lifestyle is a combination of balanced nutrition, regular movement, quality sleep, and routine checkups.

If you’re considering a supplement to help you feel your best during workouts or everyday activities, talk to your healthcare provider. They can help you choose the right options and make sure they’re safe with your current medications and health needs.