As you age, it’s natural to find a decrease in energy levels and bone density. A number of factors—including lifestyle changes, hormonal shifts, dietary habits, and more—can impact these areas of your health. Nutrition, in particular, could play a major role. If you’re not fitting the right nutrients into your diet, supplements could be a great way to fill those gaps and keep your health on the right track as you enter middle age.
To learn about a few supplements that could be particularly helpful for women over 50, we spoke to Dr. Kyle Hoedebecke, MD, MBA, MPA, MS, FAAFP, CPE. He is the Clinical Advisor of Alpas Wellness NOVA. He pointed us toward common contenders like iron and a few lesser-known options like creatine monohydrate. Find all of his recommendations below.
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1. Magnesium
Magnesium has had a lot of time in the limelight in recent years, and that's for good reason. As Dr. Hoedebecke notes, "Magnesium is involved in hundreds of different biochemical reactions," including ones related to energy creation, muscular activity, and bone development.
He explains that research shows a link between sufficient magnesium and bone density. A magnesium deficiency, on the other hand, could result in fatigue, muscle cramping, and poor sleep, all of which can cause your energy levels to tank. A simple supplement can go a long way!
2. Vitamin K2
Vitamin K2 is another good option for a number of reasons, including its bone health benefits. "There is growing interest in vitamin K2 as a means to support bone health because it promotes the movement of calcium from the bloodstream into bones where it serves a necessary function instead of accumulating in other parts of the body," Dr. Hoedebecke tells us.
It's important to note that this supplement shouldn't be seen as a replacement for calcium for vitamin D. However, he notes, it "could be used along with those nutrients to optimize bone health." Perfect!
3. Iron (if deficient)
An iron deficiency can have a major impact on your energy levels, and it's important to supplement if you're low on this mineral. "Iron deficiency is assumed by some to only be a problem pre-menopause," Dr. Hoedebecke notes. "However, iron deficiency can also be caused by various factors such as diet, GI problems, or chronic bleeding. Low iron levels are likely to be one of the most common causes of fatigue."
If you're experiencing any of these symptoms, it's a good idea to take a look at things. "If you suspect you have low iron levels, speak to your doctor about being tested for iron before starting supplements," Dr. Hoedebecke says.
4. Creatine Monohydrate
Here's a less commonly cited supplement that could do wonders for your energy levels and bone health. "While creatine monohydrate is commonly associated with athletes, recent studies suggest it may help preserve muscle mass in older adults, thereby helping them to remain physically active and reduce their risk of falls while increasing their overall well-being," Dr. Hoedebecke tells us.
As he notes, "Muscle and bone health go hand-in-hand, so maintaining muscle mass is critical to maintaining bone strength and mobility." Good point!
The Bottom Line
While all of these options could be beneficial for your energy levels and bone health in middle age, it's important to remember that supplements aren't miracle cures for any problem. As Dr. Hoedebecke reminds us, "supplements are best used as complementary tools to good health habits. Regular exercise using weight-bearing activities, adequate protein consumption, high-quality sleep, and a balanced diet will provide greater benefits to long-term energy levels and bone strength than any one supplement." Noted!
