Living a long, happy life is all about making health decisions throughout it. Whether it’s taking a short walk after dinner every night, cutting out processed foods, or even getting enough sleep at night, the little choices we make can add years to your life—or shave years off. One of the best things you can do for your overall health is make sure you’re consuming all of the vitamins and nutrients your body needs to function properly and stay protected against health risks like heart disease, diabetes, and more. Luckily, if you’re worried that your diet is light on certain nutrients, supplements can always save the day.
To discover some of the best supplements you can take every day over 40 in order to live your longest life, we spoke to dietitian Emily Fultz, owner of Fit With Food. She recommends three in particular: Omega-3 fatty acids, Calcium, and Vitamin D.
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1. Omega-3 Fatty Acids
Few supplements offer as many benefits as powerful Omega-3s. As Fultz notes, "studies have shown that Omega 3's play a vital role in preventing mental health conditions, heart disease, inflammation, and other chronic diseases." There are several ways to fit healthy Omega-3 fats into your daily diet. Fish like salmon, for example, offers both EPA and DHA acids. Fultz explains that these varieties "are the most biologically active" kinds of Omega-3s. You can also find a type called ALA in plant sources like walnuts, flaxseeds, brussels sprouts, and spinach. However, to be sure you're getting enough in your diet to reap all of the life-enhancing health benefits, an Omega-3 supplement is the best way to go.
2. Calcium
We probably don't have to tell you twice that calcium promote healthy bones—if your parents ever urged you to drink your milk, you've heard that one before. And Fultz is here to tell us again: "Research has shown that adequate calcium intake can reduce the risk of fractures, osteoporosis, and diabetes," she says. Of course, reducing these risks is one great way to live your longest life. However, no matter how often you hear about the benefits, calcium may not remain a priority in your diet, and it can be especially hard if you eat vegan or dairy-free. While you can also up your intake of fortified plant-based milks and cereals, along with leafy green vegetables, a calcium supplement is probably your best bet.
3. Vitamin D
One of the best supplements to pair alongside calcium is Vitamin D, which Futlz says "helps aid the absorption of calcium and maximizes bone health." A Vitamin D deficiency can also lead to many different health complications, and Fultz cites increased risk of dementia and stroke as two of the biggest ones. For this reason, she stresses the importance of making sure you get enough of this vitamin every day. "Aging women should meet their recommended needs [of Vitamin D] to improve brain health," she tells us. If you want to prioritize Vitamin-D-rich foods, you can opt for fatty fish like salmon and mackerel, cheese, egg yolk, beef liver, and fortified foods and beverages. Adding these ingredients to your plate and taking a Vitamin D supplement (along with the other supplements on this list) will put on the right track towards a longer life.
