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Vitamin A
Taking vitamin A supplements is not recommended. Dietary sources of vitamin A are safe, but supplements can cause serious problems. They can:
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Damage your liver.
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Increase your risk of osteoporosis.
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Cause skin problems like dryness and cracking.
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Trigger mental health issues such as irritability and confusion.
To get your dose of vitamin A safely, turn to natural sources such as cod liver oil, egg yolks, and carrots. These natural forms are much safer and better regulated by your body.
Recommended Supplements After Age 50
Let’s now look at the supplements you should consider taking to stay healthy and vigorous as you age.
Magnesium
Magnesium plays a protective role against calcification, particularly in the arteries. It regulates calcium metabolism, inhibits the formation of calcium phosphate crystals, and has anti-inflammatory effects. Furthermore, it helps:
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Lower blood pressure and reduce muscle cramps.
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Increase energy levels.
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Improve sleep quality and lower cortisol levels.
Vitamin D3
Vitamin D3 is extremely important, especially in the Western world where we spend a lot of time indoors, away from natural sunlight. This vitamin isn’t found in many foods, but you can get it from oily fish, liver, and egg yolks. For those following a vegetarian or vegan diet, the options are even more limited.
Taking a vitamin D3 supplement—about 4000 IU per day—is a good solution. This is roughly equivalent to sunbathing for 20 minutes two or three times a week (depending on where you live and your skin type).