From boosting memory to building energy, four supplements you should take in middle age

Vitamin D

The “sunshine” vitamin has been shown to strengthen the brain and body.

Several studies have shown that vitamin D supplementation can improve muscle strength and function.

A recent meta-analysis (conclusion of many studies) investigated the effect of vitamin D on muscle strength and power in athletes.

The researchers highlighted that vitamin D supplementation had a significant effect on increasing lower body muscle strength but not on increasing upper body muscle strength or muscle strength.

One study found that vitamin D3 supplementation improved upper and lower leg strength in middle-aged women.

What explains this effect? The connection is unclear but vitamin D helps the body absorb calcium – an important component of strong bones.

The sunshine vitamin also brings benefits to mental health, research suggests.

A prospective study of a group of 12,388 participants found that those who were exposed to vitamin D had a 40% lower risk of developing dementia.

The study also found that the effects of vitamin D were more evident in women, people with normal knowledge, and people who were not carriers of the apolipoprotein E ε4 gene – the risk of Alzheimer’s disease.

In another study, low levels of vitamin D were associated with poor memory and executive function, especially in older people.

There are several explanations for this effect. One is that vitamin D protects neurons and contributes to synaptic plasticity, which is thought to contribute to learning and memory.

The NHS recommends that everyone take a daily supplement of vitamin D during autumn and winter.

Omega-3

Omega-3 fatty acids (FAs) may help with aging by reducing the risk of cognitive decline, heart disease and other health problems.

In the largest study ever observed, published in a journal Energyhaving high levels of omega-3 in the blood was associated with a lower risk of dementia and Alzheimer’s disease.

In another study, published in the journal Neurologypeople who had higher levels of omega-3 fatty acids in their blood during midlife had better cognitive abilities than people with lower levels of fatty acids.

Docosahexaenoic acid (DHA) – a type of omega-3 fatty acid from fish oil – has also been shown to improve memory and learning performance in weeks.

Another study examined the role that DHA may play in preventing age-related memory decline.

Researchers recruited 485 healthy adults with age-related memory loss and gave them 900 mg/d of DHA orally or a placebo for 24 weeks.

Participants were put through a series of memory and learning tests to assess the effect of DHA on cognitive function.

DHA supplementation was associated with fewer errors, and improved verbal memory and learning, but not with memory or executive function (mental processes that enable us to plan, focus, remember instructions, and combine multiple tasks effectively).

Opinions published on The Lancet Discovery Science examined the effects of omega-3 fatty acids (FAs), such as DHA acids, on cardiovascular outcomes.

The researchers conducted a meta-analysis of 38 randomized controlled trials in three databases. A total of 149,051 participants were included.

They concluded that omega-3 fatty acids reduce cardiovascular mortality and improve cardiovascular outcomes.

B vitamins

Research suggests that supplementing with B vitamins can reduce brain shrinkage by more than 70 percent.

Brain shrinkage, also known as cerebral atrophy, is a natural part of aging that occurs when brain cells (neurons) and their connections (synapses) are lost, leading to a decrease in brain volume. This can cause problems with memory, thinking and doing everyday tasks.

It is also associated with dementia.

Groundbreaking research has found that giving older adults with early signs of cognitive impairment supplemental B vitamins (B6, B12 and folic acid) at higher levels than can be achieved through diet in those with and enough omega-3 fats to produce 73 percent less brain damage. per year, compared to placebo.

This reduction brought brain shrinkage to the level found in elderly people without cognitive decline.

“The effect is greater than that of any drug treatment to date – with no side effects,” said Professor David Smith, former Chair of Pharmacology and Deputy Head of the Division of Medical Sciences at the University of Oxford.

It is thought that the key is to break down homocysteine ​​- a toxic amino acid that accumulates when there is a lack of B vitamins in your body. Homocysteine ​​​​​​​​​accelerates the rate of brain shrinkage.

B vitamin supplementation can also reduce inflammation and oxidative stress – causes of aging and age-related diseases.

In the study, published in the journal Energy, the addition of a high dose of B reduced the probability of these processes.

Magnesium

Magnesium has many potential benefits for middle-aged people, including strengthening bones, heart and sleep health.

Magnesium intake is associated with increased bone density in both men and women. Bone density is the amount of minerals in bone tissue, and is a measure of bone strength.

Low levels of magnesium can lead to bone fragility and a reduced risk of bone fractures.

A review of population-based studies found that magnesium intake was positively associated with bone density in both men and women.

Magnesium is important for heart health. It helps regulate many aspects of the heart and blood vessels, including:

Blood pressure: Magnesium helps control blood pressure
Heart rate: Magnesium helps regulate the heart’s electrical activity
Blood vessel function: Magnesium helps regulate the function of vascular endothelial cells

A systematic review and meta-analysis of 16 studies, published in the journal Energy found that higher levels of circulating magnesium were associated with a 30 percent lower risk of cardiovascular disease (CVD). The study also found a trend toward a lower risk of ischemic heart disease (IHD) and fatal IHD.

A pooled analysis of two studies found that magnesium supplementation reduced sleep latency and improved total sleep time.

One study found that magnesium supplementation significantly improved insomnia in older adults.

If you take magnesium supplements, do not take too much as this can be dangerous.

Having 400mg or less of magnesium a day from supplements is unlikely to cause any harm, according to the Department of Health and Social Care.