00:00Today, I'm going to discuss two important topics.
00:02First, we'll dive into the supplements you should avoid if you're over 50 years old.
00:07Then, I'll tell you which supplements you should actually be taking as you age.
00:13So, the first thing we're going to look at, as I mentioned, are the supplements you should steer clear of.
00:19Now, I want to emphasize that this isn't just my opinion - this is based on scientific research and expert recommendations.
00:27The first supplement I want to talk about is calcium.
00:29It's not recommended to take calcium in supplement form.
00:34Studies have shown, especially in women who were given calcium supplements to treat osteoporosis, that it increased their risk of heart attack and stroke.
00:44Because this calcium can accumulate in the arteries and even in the kidneys.
00:48It's a classic case of too much of a good thing becoming a bad thing.
00:53So, what's the alternative?
00:55It's best to get your calcium through your diet.
00:57Increase your intake of green leafy vegetables and nuts.
01:01Your body absorbs calcium more efficiently from these sources, and it doesn't produce those nasty side effects we want to avoid.
01:08Next on our list of supplements to avoid is iron.
01:11Now, you might be thinking, "But isn't iron essential?"
01:15You're right, it is.
01:16But here's the catch: our bodies don't have an efficient mechanism to get rid of excess iron.
01:22This means it can build up over time, and that buildup can cause some serious damage to your liver, heart, and pancreas.
01:30Excess iron can actually interfere with how your body absorbs other essential minerals like zinc and copper.
01:37It's like iron is the bully in the playground of your body, pushing other important nutrients out of the way.
01:44And if that wasn't enough, excess iron can generate free radicals.
01:48These little troublemakers cause cellular damage through oxidative stress,
01:53which can increase your risk of chronic diseases like cancer and cardiovascular disease.
01:58Not exactly what we're aiming for when we take supplements, is it?
02:02Here's the thing: your body is pretty smart.
02:05It regulates iron absorption based on what it needs.
02:08When your iron levels are where they should be, your intestines reduce iron absorption.
02:14It's a natural balancing act.
02:15But when you start popping iron supplements without good reason, you're throwing that balance out of whack.
02:22So, unless you've got a healthcare professional telling you that you need iron supplements based on specific tests showing you're deficient, it's best to steer clear.
02:31Taking iron when you don't need it can cause more harm than good.
02:35The third supplement on our "avoid" list is vitamin A.
02:38Now, I'm not talking about the vitamin A you get from vegetables. That's perfectly fine.
02:44I'm talking about vitamin A supplements.
02:46If you take these regularly, you could be setting yourself up for some serious issues.
02:52First off, it can cause liver damage.
02:55Your liver is your body's filter, and overloading it with excess vitamin A
03:00is like trying to push too much water through a coffee filter - it's not going to end well.
03:05Vitamin A supplements can also lead to osteoporosis.
03:09Remember how we talked about calcium earlier?
03:11Well, too much vitamin A can actually work against your bone health, increasing your risk of fractures.
03:18But wait, there's more!
03:20Excess vitamin A can cause skin problems like dryness and cracking,
03:24and it can even mess with your head, causing irritability and confusion.
03:29Not exactly the fountain of youth we're looking for, is it?
03:33So, how do you get the vitamin A you need without the risks?
03:37Stick to natural sources.
03:38You can find vitamin A in cod liver oil, egg yolks, butter, and carrots.
03:44These natural forms are much safer and more easily regulated by your body.
03:49Unless your doctor specifically tells you to take vitamin A supplements, it's best to avoid them.
03:54Now, let's shift gears and talk about the supplements you actually should be taking as you age.
04:00These are the good guys, the ones that can help keep you healthy and vibrant as the years go by.
04:06First up, without a doubt, is magnesium.
04:08This mineral is a true powerhouse.
04:11It plays a protective role against calcification, especially in your arteries.
04:16It does this by regulating calcium metabolism, inhibiting the formation of calcium phosphate crystals, and having anti-inflammatory effects.
04:25But that's not all magnesium can do.
04:27It's great for lowering blood pressure, reducing those annoying muscle cramps,
04:32 boosting your energy levels, improving your sleep quality, and even lowering your cortisol levels.
04:38That's a lot of bang for your buck from one little mineral!
04:41Next on our "must-have" list is vitamin D3.
04:45Now, I can't stress enough how important this one is.
04:48Most people in the Western world are simply not getting enough vitamin D, whether from food or sun exposure.
04:54We spend so much time indoors, in offices, away from natural sunlight.
04:59And let's face it, vitamin D isn't found naturally in many foods.
05:03You can get it from fatty fish, liver, and egg yolks, but if you're on a strict vegan or vegetarian diet, your options are even more limited.
05:12So, what's the solution?
05:16A good vitamin D3 supplement.
05:19Taking about 4,000 IU of vitamin D3 per day is roughly equivalent to sunbathing for 20 minutes two or three times a week (depending on where you live and your skin type).
05:30It's a simple and effective way to make sure you're getting enough of this crucial vitamin.
05:34Now, here's where it gets interesting.
05:36The next vitamin I'm going to recommend is vitamin K2.
05:40This one works hand in hand with vitamin D3.
05:45Think of them as a dynamic duo.
05:46D3 helps your body absorb calcium, while K2 guides that calcium to where it needs to go - your bones.
05:54This prevents calcium from building up in places where you don't want it, like your arteries or joints.
06:00But K2 isn't just about calcium management.
06:03It also helps increase energy production in your mitochondria in the form of ATP.
06:09That's like giving each of your cells a little energy boost!
06:13Next up is good old vitamin C. You probably know it for its antihistamine properties, which can be a real lifesaver during allergy season.
06:23But did you know that people with high levels of vitamin C in their blood
06:28have been shown to have a lower incidence of certain types of cancer, like stomach cancer?
06:34That's pretty impressive.
06:35Now, you might be wondering about natural versus synthetic vitamin C. Chemically, they're identical and have the same biological effectiveness.
06:44However, vitamin C from natural sources may be better absorbed by your body.
06:50That said, synthetic vitamin C can be given in higher doses if necessary, so both have their place.
06:57Last but certainly not least on our list of recommended supplements is vitamin B12.
07:03This one is absolutely crucial, especially as we age.
07:08If you're over 50, you should definitely be taking this.
07:12As we get older, our stomachs produce less acid.
07:16This might sound like a good thing if you've ever suffered from heartburn, but it actually reduces our ability to absorb vitamin B12 from food.
07:24To make matters worse, some medications like proton pump inhibitors (those gastric protectors like omeprazole)
07:31can further decrease B12 absorption by reducing stomach acidity even more.
07:37On top of that, as we age, we often change our eating habits.
07:42We might start consuming less of the foods that are rich in B12, like meat, fish, and dairy products.
07:48All of this adds up to a perfect storm for B12 deficiency.
07:52And trust me, you don't want to be B12 deficient.
07:55It can lead to all sorts of problems, including cognitive impairment, neuropathy, and anemia.
08:02None of those are fun to deal with, especially as we're trying to stay healthy and active in our golden years.
08:08So there you have it, folks.
08:09The supplements to avoid: calcium, iron, and vitamin A.
08:13And the ones to embrace: magnesium, vitamin D3, vitamin K2, vitamin C, and vitamin B12.
08:21Remember, while supplements can be a great addition to your health regimen, they're not a substitute for a balanced diet and healthy lifestyle.
08:29Always consult with your healthcare provider before starting any new supplement, especially if you're taking medications or have existing health conditions.
08:38And hey, if you've made it this far, why not drop a comment saying "THANK YOU THANK YOU"?
08:44It always makes my day to hear from you guys.
08:47Don't forget to subscribe for more health content like this.
08:50Until next time, stay healthy, stay curious, and keep taking care of that wonderful body of yours.
08:58See you in the next video!
