Ageing is a normal process, but it generally comes with its own set of challenges, like weaker bones, stiff joints, and feeling sluggish or forgetful all the time. Well, worry not; one of the easiest ways to support your body and its changes is through food supplements, a small addition with big benefits. If you are wondering what are the best supplements for older adults, especially for joint health and cognitive issues, then let’s dive in.
Why Are Supplements For Older Adults Essential?
As we grow old, our body’s ability to absorb nutrients gradually declines [1] You may have seen your grandparents eat less due to dental issues, a reduced appetite, or any other health conditions. This leaves nutritional gaps that ultimately affect their overall health. A properly guided dose of food supplements from a doctor or a dietitian can bridge these gaps and support healthier ageing.
Looking for personalised guidance on your health? Talk to a professional who can help you understand your medical concerns and prescribe supplements accordingly.
Supplements for Bones and Joints for the Elderly
Experiencing joint pain and stiffness is a common sign of growing old, often due to everyday wear and tear, tired cartilage, or any other health condition. But there are supplements for older adults that can help you regain flexibility in your joints and remove unnecessary discomfort:
-Omega-3 Fatty Acids (fish oil or algal oil): This reduces inflammation and joint stiffness while contributing to your heart health[2].
-Collagen: Support your skin & bone health and improve your joint flexibility[3].
-Turmeric: Popularly known as Haldi, a natural anti-inflammatory that releases tension in joints.
-Glucosamine & Chondroitin: They are both naturally present in your body, and supplements containing them help maintain cartilage health and prevent the risk of osteoarthritis[4].
Best Supplements For Cognitive Function in Older Adults
Ageing can impact your focus, memory, and clarity. Occasional forgetfulness is normal, but maintaining a healthy brain is essential for living an independent and better life. Supplements for older adults act as a supportive aid, complementing mental activities like reading, solving puzzles, or learning new skills, and together they help keep the brain active and sharp.
Some interesting supplements for cognitive issues are:
-Different types of vitamins (B6, B12, D, folate): Vitamins B6, B12, and folate are vital for cognitive function and nerve health. Deficiency in these nutrients may lead to memory problems, while adequate supplementation can help safeguard against age-related cognitive decline.
Whereas Vitamin D, along with its role in bone health, is also responsible for mood and supports your brain function. So intake of supplements by older individuals who have lower sun exposure or vitamin D deficiency can help them regain their emotional and mental health.
-Omega-3 DHA: This supports the brain’s cognitive function and cell structure. Fish oil or algal oil supplements are common sources of Omega-3.
-Ginkgo Biloba: A traditional herbal medicine, Ginkgo can improve blood flow reaching your brain, thus supporting memory and mental health. It’s really famous among the senior adults who are looking for ways to maintain their focus and sharp thinking. (5)
Supplements for Overall Wellness in Older Adults
Joints and cognitive issues are just the beginning; beyond that, older people usually also need support for their bones, their immunity, and their energy:
-Probiotics: Good gut health is crucial for overall fitness, especially as we age. Probiotics introduce good gut bacteria, helping aid digestion and maintain good gut health.
-Multivitamins: Even with a good, balanced diet, gaps in your nutrition can still happen. Multivitamins play the role of filling these small nutritional gaps in your daily meals, maintaining your overall health.
If your loved ones are also suffering from issues like these, it’s your time to show how you actually care about them and give them what they actually need.
Doctor Consultation is Integral
A safety check should be done before taking any supplement regularly. What works for one older individual may not be safe for another individual, especially if medications or chronic conditions are also involved. So talk to a doctor or registered dietitian beforehand and stay safe.
Final Take
Healthy ageing is totally possible with the right combination of proper nutrition, the right supplements, and good lifestyle habits. Let’s support the elders in our lives who play a great role and make them know how much we love them back, because healthy ageing is all about adding life to years and not just years to life.
FAQs
How to improve cognitive function in the elderly?
Encourage the elderly to do a combination of physical activity and social interaction as well as mental exercises like reading, solving puzzles, etc.
Which supplement is best for brain memory?
Supplements like ginkgo biloba, vitamin B, and omega-3 DHA can also be given as food supplements and prove to be beneficial
What are the commonly recommended supplements for older adults?
It’s generally recommended to take multivitamins, calcium, vitamin D, omega-3 fatty acids, and probiotics, as they help maintain our overall health, digestion, bone strength, and energy levels, which can be the reason for joint and cognitive issues.
Recommended Reads:
A Quick Guide To Choose The Best Nutraceutical For Strong Bones & Joints
5 Supplements To Manage Joint Pain At Home
References:
1. Miquel J. Nutrition and ageing. Public Health Nutrition. 2001;4(6a). doi:10.1079/phn2001224
2. Buhr G, Bales CW. Nutritional Supplements for Older Adults: Review and Recommendations—Part II. Journal of Nutrition for the Elderly. 2010;29(1):42-71. doi:10.1080/01639360903586464
3. Ferreira AM, Gentile P, Chiono V, Ciardelli G. Collagen for bone tissue regeneration. Acta Biomaterialia. 2012;8(9):3191-3200. doi:10.1016/j.actbio.2012.06.014
4. Lee, Y.H., Woo, JH., Choi, S.J. et al. Effect of glucosamine or chondroitin sulphate on the osteoarthritis progression: a meta-analysis. Rheumatol Int 30, 357–363 (2010). https://doi.org/10.1007/s00296-009-0969-5
5. Ahlemeyer B, Krieglstein J. Neuroprotective effects of Ginkgo biloba extract. Cellular and Molecular Life Sciences. 2003;60(9):1779-1792. doi:10.1007/s00018-003-3080-1
(The article is reviewed by Dr.Subita Alagh, Assistant Team Lead)