Aging can feel like scary, uncharted territory. But what if we viewed it as an opportunity to thrive, not just survive? For many of us, our 40s, 50s, and beyond bring newfound wisdom—and maybe a few wrinkles—but that doesn’t mean we have to settle for less energy or vitality.
Functional medicine offers powerful ways to support our bodies as we age. In my last blog, I covered some key lifestyle factors that can help you age with grace. These lifestyle adjustments combined with carefully chosen supplements can help keep the pep in your step and the vitality levels high.
Incorporating supplements into your daily routine as you age can be transformative, but consistency and personalization are key. As we get older, our body’s nutrient absorption often changes, and the demands on our cells, muscles, and organs increase. By gradually adding targeted supplements, you can support these shifting needs and enhance resilience.
Start by identifying which supplements align with your goals—whether that’s boosting energy, reducing inflammation, or preserving muscle mass. Pair them with daily habits like morning hydration, or take certain supplements with meals for better absorption. And remember, it’s wise to begin with one or two, monitor your response, and then consider adding others as needed.
Regularity not only helps with habit formation but also ensures that your body has a steady supply of nutrients, making a noticeable impact on your health and longevity over time.
As we age, our cells produce less NAD+, a molecule that fuels many biological processes, from DNA repair to energy metabolism. NMN is a precursor to NAD+ and has been shown in studies to help restore cellular levels of NAD+ as we age.
A recent study showed that NMN supplements helped older adults increase their NAD+ levels and feel more energized. Think of it as the little extra push your cells need to keep you feeling active. This boost in NAD+ could be crucial in maintaining energy and stamina as we age, helping us stay active longer. This makes NMN a top pick for anyone looking to keep cellular energy levels high.
Quercetin is a flavonoid found in foods like apples and onions, prized for its anti-inflammatory and antioxidant properties. Chronic inflammation is often called “inflammaging” because it speeds up aging processes. By reducing inflammation, quercetin can help combat cellular damage that leads to signs of aging and age-related diseases.
A study found that quercetin helped reduce senescent cells (aging cells that stop functioning but don’t die off) in animal models, contributing to healthier aging overall. Plus, it pairs well with our next powerhouse nutrient.
Urolithin A, produced in the body after eating certain foods (like pomegranates), plays a major role in mitochondrial health. Our mitochondria, the powerhouses of our cells, decline with age, reducing our energy levels and resilience.
Research shows that Urolithin A can activate mitophagy, a process where damaged mitochondria are cleared out, making way for new, healthy ones. In a human clinical trial, older adults taking Urolithin A showed increased mitochondrial function and better muscle endurance. Think of Urolithin A as a personal trainer for your mitochondria, helping them stay fit and functional as you age.
As we age, some cells go into a state of senescence—they no longer divide or function but aren’t entirely dead. These ‘zombie cells’ can make tissues stiffer and less flexible. A senolytic cocktail of compounds like fisetin (from strawberries), curcumin (from turmeric), and catechins (from green tea) works to clear these cells out. By reducing the burden of these cells, the senolytic cocktail may help keep tissues and organs more resilient to age-related decline. Studies show this cocktail may help you stay physically resilient, making this blend a good choice if you’re keen on keeping joints and muscles feeling young.
Sulforaphane is a compound in cruciferous vegetables like broccoli sprouts that boosts your body’s natural detox processes. It activates a pathway that helps cells detoxify and defend themselves against oxidative stress—think of it as a spring cleaning for your cells. Studies show that sulforaphane may protect against chronic diseases and support healthier skin, making it a great option if you’re looking to brighten your complexion and detoxify. Thanks to sulforaphane’s anti-oxidant and anti-inflammatory properties, it also helps https://www.mypuremd.com/blog/how-to-prevent-heart-disease/
Creatine might sound like something you’d find in a bodybuilder’s toolkit, but it’s incredibly beneficial for women as we age. With age, our muscles naturally start to shrink, in a process called sarcopenia. Strong muscles don’t just keep us looking toned; they support our bones, help us stay balanced, and even make daily activities like carrying groceries or climbing stairs feel easier.
Creatine works behind the scenes to support these muscle functions by replenishing ATP, which is the energy “currency” our muscles use when they contract. So, in essence, it helps your muscles stay ready to work when you need them most. With 5 to 10 grams a day, studies show that creatine can help slow down muscle loss (or sarcopenia). By helping muscles maintain strength, creatine supports balance, endurance, and overall physical confidence.
Mitochondria are the engines that keep us going, but they need support, too! A combination of NAC (N-Acetyl Cysteine), ALA (Alpha-Lipoic Acid), CoQ10, and ACL (Acetyl-L-Carnitine) can protect mitochondria and improve their efficiency. Think of it as a well-rounded team: NAC supports detox, ALA and CoQ10 provide antioxidant protection, and ACL gives a mental boost. Together, they’re a powerhouse for cellular energy and mental clarity.
Aging is a natural, beautiful process, and with the right support, it can be a time of energy, clarity, and strength. As your body goes through this natural transition, be gentle with yourself, practice self-care, and embrace the journey with grace and self-compassion.
Remember to consult with an experienced functional medicine doctor before starting any new supplements, as they can create a personalized plan depending on your unique needs. Embrace this new chapter, and let’s keep thriving together!
