Are there any anti-aging supplements you should try such as calcium or collagen?

Watch commercials on TV and you will see one advertisement after another for supplements.  Supplements for brain health, to alleviate pain, to promote better memory, better sleep.  People take supplements for heart health, strong muscles, strong bones, and many other reasons.  But what supplements work and what supplements not only do not work but may even be harmful?  Are there really supplements that can support healthy aging?  Consumer Reports has a great article, “7 Anti-Aging Supplements to Try” in their September 2024 magazine. 

The article notes as we age, our bodies change and some of us may be on restrictive diets.

*Certain health conditions may prevent or reduce some nutrients from being absorbed, like vitamin B12.

*As we age, we may eat less, taking in less nutrients than we may need.

*Ability to make new bones slows but we still need calcium and vitamin D.

Food is the best way to get the nutrients we need.  The article notes taking supplements can pose risk to one’s health such as interactions with medications.  Thus, before taking any supplements confer with your health care professional. 

1.      Calcium:  Almost everyone knows you need calcium for strong bones.  Yet many older adults are not consuming dairy at each meal and thus have diets low in calcium.  I taught my students that your bones are calcium banks.  When you get enough calcium, your bones can store it.  Too little calcium and your body will take the calcium it needs from your bones.  Women over 65 should be screened for osteoporosis and if bones are weak or brittle, their doctor may prescribe calcium supplements.  Consumer Reports notes: “most men of any age, do not need calcium from pills.  Too much increases the risk of kidney stones and possibly heart disease.” The National Kidney Foundation suggests eating and drinking calcium rich foods with meals as this will “make it less likely that kidney stones will form.”  They also do not recommend reducing calcium in one’s diet as “A diet low in calcium actually increases your chances of developing kidney stones”. 

How much calcium do you need each day?

Age	Gender	Mg Calcium needed/day
19-50	Both	1,000 mg
51-70	Men	1,000 mg
51-70	Women	1,200 mg
>71	Both	1,200 mg

 Calcium from food: As noted, food is the best way to get the calcium you need.

Food	Calcium (mg)
Yogurt 1 cup	488
Milk, 1% 1 cup	305
Yogurt, Greek 1 cup	261
Calcium fortified orange juice 1 cup	349
Cottage Cheese, 1 cup	138
Mozzarella, 1.5 ounces	333

 Calcium supplements recommended by Consumer Reports for those needing calcium supplements:

-     Nature Made 500 mg Calcium with D3  

-     Kirkland Signature (Costco) 600 mg Calcium with D3

    

2.     Collagen:  This protein is well known for the health of skin and joints.  Our bodies make collagen, but as we age, our bodies make less.  Unfortunately, with age collagen levels decrease and slows down about 1% per year starting in early adulthood.   In fact, “It’s normal for everyone to experience a decline in collage production after age 60.”  (For more information on collagen, see my blog post at:  What are the health benefits of collagen?)

Can we get collagen from food?

Yes.  Many foods provide collagen and eating foods high in collagen is a natural way to boost collagen intake.

•           Beef – especially brisket and pot roast
•       Bone Broth made from chicken, beef, or fish
•       Chicken or turkey with the skin
•       Fish and shellfish, most of the collagen is in the bones and scales
•       Foods rich in high quality protein can help your bodies make collagen:  eggs, chicken, and dairy from cow’s milk  

Consumer Reports notes that older adults may have trouble getting enough protein in their diets, may have arthritis or are worried about wrinkles or skin sagging. Before taking a collagen supplement, talk to your doctor.  Note there are different types of collagen.

Collagen types:

•  Type I:  Makes up 90% of your body’s collagen in skin, bones, tendons, ligaments, and organs 
•  Type II:  Found in cartilage and helps support joints.
•  Type III:  The collagen in muscles, organs, skin, hair, and blood vessels. 

Consumer Reports noted the following research:

“A 2008 study of 64 women found that taking 1,000 mg of type I collagen improved wrinkles and skin elasticity.  And 40 mg of type II collage helped reduce symptoms of osteoarthritis, in a 2016 study of 191 middle-aged people.”

What are some precautions?  As noted in my previous blog on collagen, there are some precautions. 

•   Kidney disease:  People with chronic kidney disease should avoid excessive protein consumption, including collagen.
•  Allergies:  People with fish, shellfish or egg allergies should avoid collagen.
•  GI affects:  Some people can experience GI side effects, especially if taking high doses of collagen.
•  Pregnant or Breastfeeding:  WebMD cautions against taking collagen supplements as there is not enough research about their safety.
•  Interference with prescribed medications/lab tests:  Some supplements contain high doses of vitamins, minerals or contain herbs. These may interfere with laboratory tests or “interact with commonly prescribed medications”. 

If you wish to read more about collagen, here are some articles from reliable sources:

•            Health Benefits of Collagen
•  Collagen
•   Should you take collagen supplements?
•   Is collagen helpful for osteoporosis?  

Conclusion:  Food is always the best way to get the nutrients your body needs.  Always talk to your health care provider before adding any supplements to your day.  Next week we will discuss two other supplements discussed in the Consumer Reports’ article, fish oil and magnesium.  

 

Sources:  article , Foundation , Nature Made , Kirkland Signature , age , fact , What are the health benefits of collagen? , foods , types , research , disease , WebMD , Health Benefits of Collagen , Collagen  , Should you take collagen supplements? , Is collagen helpful for osteoporosis? , article   Image Sources:  Calcium Kirkland  , Calcium , Collagen , Collagen Garden of Life