Nutrition plays a vital role in promoting healthy aging, and many individuals consider supplements as a means to support their well-being. We spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, to gain insight on how to choose the right multivitamin or dietary strategies to enhance health as we age.
“I encourage clients to prioritize food first; supplements should come second, as needed,” Richard explained. “While multivitamins can help bridge nutrient gaps, they cannot replicate the intricate combination of nutrients, fiber, and bioactive compounds inherent in whole foods that are essential for healthy aging.”
When considering a multivitamin or any supplement, Richard emphasizes the importance of quality and transparency.
“Opt for brands that are third-party tested, such as those certified by USP, NSF, or ConsumerLab. These certifications help ensure the quality (high standard of ingredients) and purity (verification that the product contains what it claims) of the supplement,” she advised. “Be wary of marketing gimmicks like ‘megadoses’ of vitamins and minerals (e.g., 500% of the Recommended Daily Allowance), unproven health claims, and endorsements from celebrities.”
Richard also noted that supplements should be appropriate for one’s stage of life.
“Formulations designed for older adults may include nutrients like vitamin B12, vitamin D, and calcium, which are often harder to absorb as we age. Conversely, children and athletes will have entirely different nutritional needs.”
Additionally, Richard pointed out that many of the vitamins available in multivitamins can be derived from a diet rich in longevity-promoting foods, including:
- B vitamins found in leafy greens, legumes, and whole grains
- Vitamin C present in citrus fruits, berries, and peppers
- Vitamin D from sources like fatty fish, fortified dairy, juice, plant milks, and irradiated mushrooms
- Vitamin E available in nuts, seeds, whole grains, and various fruits and vegetables
- Magnesium found in beans, nuts, legumes, and vegetables
- A range of antioxidant compounds in plants, such as berries, colorful vegetables, herbs, and spices
“Healthy aging begins with what you choose to place on your plate,” Richard advised. “Focus on investing in vibrant produce and a sturdy pair of walking shoes, followed by appropriate supplements as needed and recommended by a registered dietitian nutritionist or your healthcare provider.”
In conclusion, making informed dietary choices and being selective with supplements can significantly contribute to healthy aging. By focusing on whole foods and consulting with health professionals, individuals can better support their nutritional needs and enhance their well-being over time.
