A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
What Supplements Do You Need? I am regularly asked for advice about supplements, and I often struggle to give a concise answer. The world of supplements feels like the Wild West—there are countless opinions, endless options, and very few hard-and-fast rules. That being said, there are a few guidelines that are widely recommended by most (though not all) practitioners
and functional medicine doctors. This newsletter is my attempt to present a balanced perspective based on these commonly accepted principles. Some argue that we should be able to get all the nutrients we need from a well-balanced diet. In a perfect world—like the Garden of Eden—that might be true. However, very few people eat a truly balanced
diet, and even those who do face another challenge: modern farming practices have depleted the soil of its once-rich nutrient density. As a result, many Americans are deficient in key nutrients essential for preventing premature aging and disease. Below are some supplements I personally take and recommend to my clients. Of course, everyone is unique, so it’s important to ensure that any supplement you take does not interfere with existing health conditions or
medications. 1. Vitamin D + Vitamin K2: A Synergistic PairVitamin D is essential for calcium absorption, immune function, and muscle health. However, without adequate Vitamin K2, calcium can be deposited in the arteries rather than being directed to the bones, increasing the risk of vascular calcification. Functional medicine recommends pairing
these two vitamins for optimal bone and cardiovascular health. - Research Insight: A study in the Journal of the American College of Cardiology found that vitamin K2 supplementation reduced arterial stiffness, particularly in older adults.
- Recommended Dosage: Functional medicine suggests D3 (cholecalciferol) at 1,000-5,000 IU daily, combined with K2 (MK-7) at 90-180 mcg
to support proper calcium metabolism.
💡 Tip: Vitamin D is fat-soluble, so take it with a meal that contains healthy fats for better absorption. ⭐ Brand I use = Mega D-3 & MK-7 from NOW 2. Omega-3 Fatty Acids: Brain and Heart HealthOmega-3s, particularly EPA and DHA from fish oil, reduce inflammation, support cognitive function, and protect against heart disease. Functional medicine emphasizes the importance of an optimal Omega-3 to Omega-6 ratio, as excessive Omega-6 from
processed oils promotes inflammation. - Research Insight: A study in Nature Aging found that omega-3 supplementation, when combined with vitamin D and regular exercise, slows biological aging and improves cognitive function.
- Recommended Dosage: Functional medicine suggests 1,000-2,000 mg of combined EPA/DHA daily from a high-quality, third-party-tested fish oil.
💡 Tip: Look for triglyceride-form fish oil rather than ethyl ester form, as it is better absorbed. ⭐ Brand I use = Ultimate Omega from Nordic Naturals, Omega MonoPure by Xymogen 3. Magnesium: The “Master Mineral”Magnesium is involved in over 300 enzymatic
processes, including muscle relaxation, nerve function, blood sugar regulation, and brain health. Many older adults are deficient due to soil depletion and processed food consumption. - Research Insight: A 2024 study in Frontiers in Aging Neuroscience linked higher magnesium intake to better cognitive function and a reduced risk of dementia.
- Recommended Forms: Functional medicine recommends
Magnesium Glycinate for relaxation and sleep, Magnesium Malate for energy, and Magnesium Threonate for brain health.
- Recommended Dosage: 300-400 mg daily, depending on individual needs.
💡 Tip: Avoid Magnesium Oxide, as it has poor absorption and primarily acts as a laxative. ⭐ Brands I use = Magnesium CitraMate by Thorne. (I'm still experimenting with this one. It contains Magnesium Malate), MIN Multivitamin Plus by Systemic Formulas- This is a multi-mineral containing magnesium 4. B12 and Folate: Supporting Energy and CognitionVitamin B12
and folate (B9) are crucial for nerve function, red blood cell production, and cognitive health. Many older adults struggle with poor B12 absorption due to decreased stomach acid production. - Research Insight: A study published in The American Journal of Clinical Nutrition found that B12 supplementation improves memory and cognitive function in older adults at risk of deficiency.
- Recommended
Dosage: Functional medicine recommends B12 as Methylcobalamin (1,000 mcg daily) and Folate as Methylfolate (400-800 mcg daily).
💡 Tip: If you have the MTHFR gene mutation, avoid synthetic folic acid and use methylated folate instead. ⭐ Brand I use = Vitamin B12
by Thorne 5. Probiotics and Prebiotics: Gut Health and ImmunityThe gut microbiome influences immune function, digestion, and even mood regulation. Functional medicine views gut health as central to overall wellness and
emphasizes the role of probiotics (healthy bacteria) and prebiotics (fiber that feeds them). - Research Insight: A study in Cell Metabolism found that gut dysbiosis (an imbalance of gut bacteria) contributes to inflammation and accelerates aging.
- Recommended Dosage: Look for a probiotic with at least 10 billion CFUs, containing strains like Lactobacillus and
Bifidobacterium, combined with prebiotic fiber from foods like flaxseeds and chicory root. Include in your daily diet.
💡 Tip: Rotate different probiotic strains every 2-3 months for a diverse gut microbiome. Yogurt and other fermented foods are also a good source. Avoid yogurts with lots of sugar. ⭐ Brands I use
= Probiotic from Body Health, Once Daily by Garden of Life, ProbioMax by Xymogen 6. Collagen + Vitamin C: Joint and Skin HealthCollagen supports joint function, skin elasticity, and muscle recovery, but production declines with age. Vitamin C is necessary for collagen
synthesis. - Research Insight: A study in Osteoarthritis and Cartilage found that collagen supplementation improves joint pain and flexibility in older adults.
- Recommended Dosage: 10-15 g of hydrolyzed collagen daily, paired with 500-1,000 mg of Vitamin C.
💡 Tip: Bone broth is
a great natural source of collagen- I've included a recipe in this newsletter. ⭐ Brands I use = Collagen Peptides by Sports Research , Liposomal Vitamin C by DACHA 6. Creatine: Strength, Bones, & CognitionCreatine has long been used in combination with strength training to increase muscle mass and strength. However, recent studies reveal additional benefits, including reducing the risk of falls, slowing bone mineral
loss, and even improving cognitive function in older adults. If you have preexisting kidney conditions, it is advisable to consult your healthcare provider before beginning creatine supplementation. - Research Insight: A systematic review and meta-analysis published in Nutrition Reviews found that creatine supplementation enhanced memory performance, particularly in healthy individuals aged 66–76 years.
- Recommended
Dosage: 3–5 grams daily.
💡 Tip: Consistency in strength training is essential to maximize the benefits of creatine. ⭐ Brand I Use: Naked Creatine by Naked Nutrition. That concludes my attempt to stick my toe into the deep waters of supplements. If you have any questions reach out! I'm also happy to connect you with experts I trust who can help you better understand what supplements are best for your body. |
Have a Wonderful Week! Kristen Nielsen |
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Simple Bone Broth RecipeHere's a delicious way to get extra collagen in your diet! Ingredients: - 2–3 lbs bones (beef, chicken, or turkey)
- 10 cups water
- 2 tbsp apple cider vinegar (helps extract minerals)
- 1 onion, quartered
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, smashed
- 1 tsp salt (adjust to taste)
- 1 tsp peppercorns
- Optional: 1 bay leaf, fresh herbs (thyme, parsley)
Instructions: - Roast the Bones (Optional): Preheat oven to 400°F (200°C). Place bones on a baking sheet and roast for 30 minutes for deeper flavor.
- Simmer: In a large pot or slow cooker, add bones, apple cider vinegar, and water. Let sit for 30 minutes to extract nutrients.
- Add Veggies & Spices: Add onion, carrots, celery, garlic, salt, peppercorns, and optional
herbs.
- Cook:
- Stovetop: Simmer on low for 12–24 hours. Skim off any foam.
- Slow Cooker: Cook on low for 12–24 hours.
- Instant Pot: Cook on high pressure for 2–3 hours.
- Strain & Store: Strain through a fine mesh sieve. Store in jars in the fridge (up to 5 days) or freeze for later use.
Enjoy as a warm drink or use as a base for soups and stews! |
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