Essential supplements after 60: our complete guide

What a vast subject, but so interesting and important! In my sixties, I wanted to share my knowledge and experience with you, so that you're as prepared and equipped as possible.

Energy: how do we nourish our cellular fuel?

Each human cell contains an average of 1,500 mitochondria (the energy powerhouses of our cells), which are involved in a number of essential functions, the main one being the production of ATP (Adenosine Triphosphate).

In short, mitochondria (our cells) convert nutrients and oxygen into energy in the form of ATP. That's why we call them the "energy powerhouses of our cells".

Their primary mission is to transform the carbohydrates and fatty acids in our diet, and the oxygen we breathe, into energy.

For this process to take place, all the vitamins and minerals and other nutrients (antioxidants) must be present for the mitochondria to produce ATP (energy). And all the time, whether we're awake or asleep.⁴

What is the Krebs cycle?

The Krebs cycle is the cell's energy engine in the mitochondria, which takes "fuel" (Acetyl-CoA)) (from sugars, fats, proteins), and gradually burns, releasing energy (ATP) and above all "batteries" (NADH AND FADH₂) while releasing carbon dioxide (CO₂), and ends by regenerating to start again, a process that prepares the great production of ATP (respiratory chain). ⁴

Nutrients for ATP production

To produce ATP (Adenosine Triphosphate), our body needs nutrients (carbohydrates, lipids, proteins), oxygen (for the aerobic pathway), vitamins B1, B2, B3, magnesium and Lipoic acid (antioxidant).

In short, mitochondria (our cells) convert nutrients and oxygen into energy in the form of ATP. ⁴

After 60: the most common deficiencies and why?

Disruptive factors

Factors affecting the nutritional value of our "modern" diet

• Intensive farming methods that impoverish and unbalance the soil
• Soil leaching
• Food hyper-processing
• The distant provenance of our food (harvesting before ripening)
• Refining cereal grains
• Pesticides used and their impact on our health (everything passes through the liver)
• Dieting fad (yo-yo effect)
• Junk food
• Eating too quickly (not chewing enough)
• Etc. ^{4, 5}

Today, food in North America is more abundant than it used to be, but much less nutritious.

Example: You'd have to eat 10 tomatoes to get the nutrient equivalent of a 1950s tomato.. ⁷

Other factors influencing potential deficiencies :

• Stress, which is detrimental to digestion
• Fatigue, which doesn't help digestion
• A chronic illness (e.g. irritable bowel syndrome)
• Medication, e.g. for high blood pressure, diuretics help to reduce blood pressure but can lead to a drop in magnesium, potassium and calcium levels, etc. ^{4, 5}

The impact of vitamin and mineral deficiencies on our health

• Reduced physical energy
• Cramps
• Reduced concentration and memory
• Increased vulnerability to stress
• Reduced ability to coordinate and balance
• Anosmia (loss of taste)
• Eye fatigue
• Decreased mental energy
• Sleep disorders
• Vulnerability to infection
• Bleeding gums
• Slow healing
• Dry skin
• Hair loss
• Soft, brittle nails
• Back pain
• Decreased libido
• Etc. ^{4, 5, 6}

The most common deficiencies

1. Proteins: Essential for muscles and often insufficient.
2. Vitamin D and Calcium: For bones and mood
3. Vitamin B12: Crucial for energy and the nervous system, difficult to absorb.
4. Iron, Magnesium, Fiber, Vitamins A, C, E, B (others) also involved. ^{3, 4, 5}

Facts that explain the shortcomings

Our way of life

Our eating habits can sometimes lead to deficiencies in essential nutrients, due to our emphasis on processed, nutrient-poor foods.

Stress and pollution

Daily stress and exposure to pollution can increase our need for certain nutrients to maintain immune and metabolic health.

Increased need for multivitamins in certain segments of the population

Menopausal women, the elderly and those with medical conditions may have greater needs for certain vitamins and minerals.

Feeding variability

Even with a balanced diet, it can be difficult to get all the nutrients in optimal quantities every day. ^{4, 5, 6, 9, 11, 14}

Why do people aged 60 and over often eat less?

• prone to nutritional deficiencies due to reduced appetite
• A teething problem
• Difficulty chewing or swallowing
• Reduced gastric acidity essential for vitamin B12 absorption
• Sensory changes (taste/smell)
• Health problems
• External factors: Loneliness, depression, side effects of medication, reduced mobility
• Etc. ^{4, 12, 13}

The keys to a healthy diet after 60

A healthy eating lifestyle is based on variety (fruits, vegetables, whole grains, proteins, healthy fats), moderation (fewer processed products, sugars, saturated fats) and pleasure (cooking, sharing). We should also give priority to water, control food portions and make conscious choices (even in restaurants) to help maintain overall health and prevent chronic disease. It's a balanced approach in which all foods have their place, but frequency and quantity vary. ^{4, 5}

The importance of proteins

• Collagen production (to provide strength and structure to tissues)
• Growth and maintenance (muscles, nails, skin, hair)
• Physical recovery
• Oxygen transport in the body
• Hormone production
• Metabolic reactions
• Immune defenses
• Nutrient digestion
• Feeling of satiety
• Etc. ^{4, 5, 6}

Good hydration

The body's water content drops from 60% in adults to around 50% after the age of 65. Paradoxically, the thirst mechanism becomes less effective, so we are less thirsty often, even though the body needs more.

Kidneys have more difficulty retaining water and eliminating toxins, making fluid intake essential. ^{13, 14}

Drinking water:

• Helps the brain function optimally
• Facilitates mastication, nutrient absorption and good intestinal transit
• Helps maintain body temperature and eliminate waste products
• Preserves joint and skin elasticity and proper functioning
• Helps prevent urinary tract infections, constipation, kidney stones and fatigue ^{13, 14}

Advice :

• Drink small quantities at a time so you're not always at the toilet
• Drink 7 to 8 glasses of water a day, in addition to fluids from food.
• Increase your intake in case of heat, illness (fever, diarrhea) or physical activity.
• Include soups, herbal teas, fruits such as melon, etc. ^{13, 14}
  

Multivitamins: why are they so important?

The human being and his thirteen vitamins: "We need thirteen vitamins, and it's important that these thirteen vitamins are at the table!!!! None of them will betray you, as long as they're present enough in your body." Jean-Marie Magnien. ⁴

Faced with the multitude of multivitamins available on the market - and growing all the time - you can really feel lost when it comes to making a choice. Not to mention the fact that each brand comes with a marketing argument that requires some basic knowledge to make sense of it all.^{3, 4, 6}

• Food-based multivitamins are supplements that contain vitamins and minerals extracted from food sources, rather than being synthetically manufactured in a laboratory.
• The effectiveness of food-based multivitamins can vary according to several factors, including the quality of the ingredients used, the concentration of essential nutrients and the body's ability to absorb these nutrients.^{3, 4, 6}

An important basic criterion for a good quality multivitamin is its level of absorption.

What's in a multivitamin and minerals?

A multivitamin and mineral contains 13 essential vitamins (A, C, D, E, K and B vitamins such as B1, B2, B3, B5, B6, B8, B9, B12) and several essential minerals (calcium, magnesium, iron, zinc, potassium, iodine, selenium, etc.), as well as trace elements and other nutrients, to support bodily functions, energy and immunity, with dosages varying according to formulations.^{2, 3, 4, 6, 8}

The role of B-complex vitamins (water-soluble vitamins) :

• Indispensable for energy production
• Carbohydrate, protein and lipid metabolism
• Synthesis of sex hormones and neurotransmitters
• Red blood cell production
• How the immune system works
• Blood sugar regulation
• Cell division, DNA and RNA synthesis
• Regulation of homocysteine levels
• How the nervous system works.^{4, 10}

The role of vitamins A, D, E, K (fat-soluble vitamins) :

• Boosts the immune system (vit. A, D)
• Maintains good bone structure (vit. D, K2)
• Compensates for lack of sunlight, improves mood (vitamin D)
• Contributes to normal coagulation (vit. K2)
• Plays a role in the cell division process (vit. D)
• Protects cells against oxidative stress (vitamin E)
• Helps the body metabolize iron (vit. A)
• Maintains eye health (vit. A)
• Plays a role in the process of cell specialization (vit. A)
• Maintains healthy skin (vit. A)
• Etc.^{4, 12}

Role of vitamin C (water-soluble) :

• Participates in the formation of red blood cells and increases the absorption of non-haem iron (contained in plants).
• Participates in collagen production (skin, ligaments and bones)
• Helps maintain the immune system
• Promotes wound healing
• Antioxidant
• Etc.^{4, 11}

Role of minerals and trace elements :

• Fat, protein and carbohydrate metabolism
• Bone, tooth and connective tissue construction (in the development, maintenance and solidification of bone)
• Regulation of the heart and muscle contraction (essential for cardiovascular function, blood clotting and the proper functioning of nerve and muscle cells)
• Maintains cellular and immune system integrity
• Nervous system regulation
• Hair and skin care
• Blood circulation regulator
• Etc.^{2, 3, 4 ,5 ,6}

Essential supplements after 60

1) Women's 50+ or Men's 50+ from Whole Earth and Sea (Natural Factors)

The essential multivitamin! First and foremost, Canadian company Natural Factors grows the ingredients that support our health and well-being on certified organic farmland in British Columbia's Okanagan Valley.

All crops grown on Natural Factors farms are produced from organic, non-GMO, non-hybrid seeds.^{16, 36}

Since nutritional requirements change with age, it's important to make sure that our multivitamin meets our needs.

50+ women and 50+ men are vegan-friendly multivitamins made with bioenergetic vitamins and minerals in a nutrient base from organic plants.^{15, 16}

Optimum quality

At Natural Factors, the plants we use are harvested only at their peak and immediately processed in their raw state using a process called EnviroSimplex. This process preserves essential vitamins, minerals, enzymes, phytonutrients and antioxidants throughout the production process. What's more, during the production process, the temperature never exceeds 48°C.°C (118°F).

The result: a highly bioavailable concentrate, made from whole plants, to truly fill nutritional gaps, support the immune system, improve energy levels, reduce the effects of stress and maintain overall health (skin, hair, eyes, bones, etc.). All this while ensuring that nutrients are easily absorbed and utilized by the body thanks to their superior bioavailability to conventional forms.^{15, 16, 36}

2) Natural Factors vitamin D3 1000 IU and 2500 IU

Vitamin Dalso known as the "sunshine vitamin", has a direct impact on our mood. A deficiency of this vitamin causes a multitude of health problems, including osteoporosis, heart disease, cancer, symptoms of viral infections, and so on.

Vitamin D is a remarkable ally in supporting the immune, nervous and neuromuscular systems, and acts as an antioxidant throughout the body. According to data, the majority of people living in the northern hemisphere of the planet have a vitamin D deficiency due to the lack of light during winter. It is therefore essential to take a vitamin D supplement to cover our needs, given that diet alone (especially oily fish, eggs, fortified dairy products and offal) is not enough.^{2, 3 ,4 ,16, 17, 35}

Do you know what SAD is?

It's a form of depression that's directly linked to the changing seasons and occurs every year.

Symptoms worsen as autumn progresses, and last until spring. This is due to the reduced hours of sunlight in autumn and winter, which leads to a drop in serotonin, a neurotransmitter that helps regulate our mood. Serotonin also triggers our production of melatonin, the hormone that helps us fall asleep and affects our sleep cycles. Poor sleep means fatigue, which accumulates over time. Nothing to help the mood...^{4 ,16, 17}

3) Magnesium from Pure Lab Vitamins

Magnesium glycinate is renowned for its high bioavailability and digestive gentleness, helping to reduce stress, fatigue, muscle spasms and migraines. Available in powder and capsules.¹⁸

Magnesium is an essential mineral that plays a critical role in our bodies, contributing to over 300 biochemical reactions, such as DNA and protein synthesis, carbohydrate metabolism, energy production and cell signalling. It plays a role in antioxidant regeneration, makes bones stronger and healthier, modulates our perception of pain and helps produce the neurotransmitters that keep our brains happy and healthy.

Magnesium deficiency can lead to a variety of health problems, so it's important to maintain an adequate intake.^{2, 3, 4, 18, 34}

Magnesium and sleep

Magnesium contributes to sleep regulation and muscle relaxation. Magnesium deficiency can disrupt the sleep cycle, leading to insomnia and difficulty falling asleep.

It plays an important role in the functioning of the nervous system, being involved in the regulation of neurotransmitters including GABA, which positively affect mood, anxiety and depression.^{2, 3, 4, 18, 34}

4) New Roots Herbal Omega-3 Sauvage

When our diet does not contain enough omega-3s, supplementation can play an important role in the short, medium and long term.

These fatty acids are known for :

• Supporting good cardiovascular health
• Reduce and prevent mood and anxiety disorders
• Improve concentration
• Improve certain aspects of the immune response
• Help reduce inflammation and joint pain by decreasing the production of inflammatory markers such as pro-inflammatory cytokines and stimulating the synthesis of anti-inflammatory mediators
• Etc.

Omega-3 fatty acids are essential pillars of human nutrition. They are considered "essential" because we cannot produce them ourselves. We must therefore consume these fats through our diet or through supplementation.^{2, 4, 5}

Omega-3 and eye health

Omega-3s are excellent for eye health, notably for reducing dry eyes by improving tear quality, protecting the retina (reducing the risk of age-related AMD), thanks to their anti-inflammatory action and their role in the structure of the eye.^{1, 2, 3, 4, 5}

A few tips:

• In capsules, fish oil is better protected from oxidation.
• A liquid form should be consumed within 30 to 40 days of opening the bottle.
• Taking omega-3 supplements with meals is easier to digest
• If you have fish deposits, freeze the capsules to minimize degradation in the stomach. The contents will then be released in the intestine.

Supplements to consider after age 60

1) Osteomove Extra Fort Joint Care by Natural Factors

This supplement aims to relieve chronic or acute joint pain, and is essential for a good quality of life.

OsteoMove includes the following active ingredients: Glucosamine sulfate, MSM (methylsufonylmethane), chondroitin sulfate, InflamReliefTM complex (fruit blend), Boswellia extract, Turmeric extract, hydrolyzed type II collagen, hyaluronic acid, manganese and boron.

• Glucosamine sulfate is naturally present in the human body. It is an amino sugar synthesized by the body from glucose, useful for cartilage synthesis (proteoglycans). It helps build tendons, ligaments, cartilage and synovial fluid. Glucosamine sulfate helps rebuild damaged cartilage. Studies have shown that long-term use of glucosamine can reduce joint pain, improve joint mobility and slow the progression of osteoarthritis.
• MSM (methylsufonylmethane) holds our connective tissues together, forming the protein structure and exerting a powerful anti-inflammatory effect.
• InflamReliefTM Complex: An antioxidant blend of berries (grape, pomegranate, strawberry, cranberry, blueberry, raspberry) that accompanies the formula to calm the action of free radicals. These fruits contain powerful phytochemicals, which are pigments called anthocyanidins, from the bioflavonoid family; antioxidants used to inhibit the production of pro-inflammatory prostaglandins and the action of free radicals.

Osteomove Extra Fort Joint Care in brief

• Relieves joint pain associated with osteoarthritis
• Helps protect against cartilage deterioration
• Helps restore flexibility and maintain joint integrity
• Helps bone maintenance and development.^{1, 2, 3, 4, 5, 6, 21}

2) Glucomed for blood glucose management

Blood sugar levels after 60

Maintaining stable blood sugar levels after the age of 60 is crucial to preventing serious complications such as cardiovascular disease, kidney disease, blindness and neuropathy, while preserving autonomy, bearing in mind that advancing age makes sugar regulation less effective (insulin resistance).

Good glycemic management involves diet (fiber, limited simple sugars), exercise, stress control, maintaining a healthy weight, and regular medical check-ups, with particular attention to hypoglycemia, which is more risky in the elderly.²³

Glucomed's main ingredients

Glucomed supplement is offered by Alterra-Herbasanté, a family-owned company founded in 1984 in Montreal. The company's goal is to help us live longer, healthier lives, naturally!

• L-Carnitine: improves glucose utilization. L-carnitine helps transport fatty acids into the mitochondria for conversion into energy, improving the body's utilization of carbohydrates.
• Eleutherococcus (Eleutherococcus senticosus): has hypoglycemic effects, helping to regulate blood sugar by lowering blood sugar levels thanks to active compounds such as syringin and eleutherosides, which promote glucose uptake by cells and improve insulin sensitivity, making it potentially useful for mild to moderate diabetes.
• D-Ribose: although a sugar, does not affect blood sugar levels like glucose; it is vital for cellular energy (ATP) and can even improve insulin sensitivity and lower blood sugar levels.
• Coenzyme Q10 (CoQ10) can have a beneficial effect on blood sugar levels, especially in type 2 diabetics, by improving insulin sensitivity and helping to slightly reduce fasting blood sugar levels and HbA1c after a few weeks of supplementation.
• Vitamin B1 Thiamine (Benfotiamine): Benfotiamine (fat-soluble vitamin B1) and thiamine (water-soluble B1) support glucose metabolism and protect against diabetic complications by helping the body manage excess sugar, reducing hyperglycemia-related nerve (neuropathy) and kidney (nephropathy) damage, as benfotiamine is better absorbed and more efficient at this task. Diabetics often have a greater need for thiamine, as they excrete more of it and use it extensively for sugar metabolism.

In short, the Glucomed :

• Supports glucose metabolism
• Reduces symptoms and consequences of high blood sugar levels
• Protects the cell against the effects of oxidative stress caused by cellular damage engendered by free radicals
• Etc.^{23, 1, 2, 4, 5, 6, 10, 22, 23, 24, 25, 37}

In short, taking care of your blood sugar after age 60 is vital to maintaining your quality of life and preventing major health problems, by adapting strategies to age-related changes.

3) Medi-C Plus for a healthy heart!

Cardiovascular health

Research by Dr Linus Pauling, Professor Williams Stehbens and Dr Sydney Bush reveals the benefits of prevention through nutrients within our reach, starting with vitamin C, an essential antioxidant vitamin combined with lysine. Both together (which the body does not produce intrinsically) stimulate the synthesis of collagen, which fortifies and binds coronary cells.

Medi-C Plus is a product created and based on years of research by Dr. W. Gifford-Jones, a graduate of the University of Toronto and Harvard Medical School. It's a formula containing vitamin C and lysine. with calcium for healthy bones or magnesium to nourish our heart muscle.

• Vitamin C & L-Lysine: work together to form collagen, essential for blood vessels, bones, cartilage, teeth, gums and skin.
• Cardiovascular health: Supports the structure of coronary arteries and helps dissolve cholesterol deposits, improving blood flow.
• Immune system: Boosts immunity. Helps reduce recurrence of cold sores
• Multiple benefits: Wound healing, maintenance of muscle health, antioxidant action.^{1, 4, 6, 26, 27, 28, 29, 30}

4) Health First's Supreme Vision

Shields for our eyes!

Antioxidants and zinc can reduce the risk of developing advanced age-related macular degeneration (AMD) by 25%.

Age-related macular degeneration (AMD) is a disease that progressively destroys the central vision needed to distinguish details in objects, and to carry out everyday tasks such as reading, sewing, driving, etc.

For some, AMD progresses insidiously, with only slight changes in vision as a symptom. For others, it can be devastating, leading to vision loss in both eyes. It is most common in people aged 50 and over.

AMD risk factors are linked to external aggression

Prolonged exposure to the sun (cyclist, farmer, skier) and more threatening with the depletion of the ozone layer, exposure to blue light from screens (computer, television, etc.), age, smoking, obesity, family history, etc.

They are all responsible for the formation of oxidative stress, which reduces blood circulation in the eye by increasing the formation of free radicals (unstable, aggressive molecules produced in small quantities by the body, synthesized in the cell during reactions with oxygen).

Why take Vision Suprême?

This natural supplement from Health First has been developed in line with the recommendations of the two most important studies (AREDS2: Age-Related Eye Disease Study) on eye nutrition. It will help reduce the risk of age-related macular degeneration (AMD), the leading cause of vision loss among Canadians.^{31, 32, 33}

In conclusion

"You shouldn't try to add years to your life, but rather try to add life to your years." John Fitzgerald Kennedy

About the author

Marie Couture, Certified Naturopath

Contact information for Marie Couture: 

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16. https://ca.naturalfactors.com/
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37. https://herbasante.ca/products/glucomed