Healthy aging hinges on strong foundations: protein-rich meals, regular strength/balance training, restorative sleep, daylight, and connection. The right supplements — chosen for
form,
dose, and
timing — can amplify those fundamentals for bones, brain, heart, eyes, immunity, and day-to-day energy.
⚠️ Important Medical Disclaimer
This guide is educational and not medical advice. Speak with your clinician, especially if you take prescriptions (blood thinners, diabetes/heart/thyroid meds), have kidney/liver or parathyroid disease, a history of kidney stones, or upcoming procedures.
Top Core Supplements (Daily)
Vitamin D3 + K2 (MK-7)
- Why: Bone density, muscle strength, immune regulation; K2 helps direct calcium into bone.
- Typical: D3 1000–2000 IU/day (lab-guided); K2 MK-7 90–180 mcg/day.
- Tip: Take with food; re-check 25-OH D after 8–12 weeks.
Magnesium (right form)
- Why: Sleep quality, muscle relaxation, glucose & blood-pressure support, regularity.
- Forms: Glycinate (calming), citrate (regularity), malate (daytime energy).
- Typical: 200–400 mg/day elemental, split with meals.
Omega-3s (EPA/DHA)
- Why: Heart, brain, joints, healthy triglycerides.
- Typical: 1–2 g/day combined EPA+DHA with meals.
- Pick: IFOS-tested fish oil or algae DHA (vegetarian).
Vitamin B12
- Why: Nerve health, memory, energy; absorption often declines with age.
- Form: Methylcobalamin or adenosylcobalamin lozenges.
- Typical: 500–1000 mcg/day or higher weekly dosing (lab-guided).
Creatine Monohydrate
- Why: Strength, muscle mass, functional power, and cognitive support.
- Typical: 3 g/day (no loading needed), any time; hydrate well.
CoQ10 / Ubiquinol
- Why: Mitochondrial energy; especially useful if on statins.
- Typical: 100–200 mg/day (ubiquinol is more bioavailable).
Brain, Memory & Focus
Citicoline (CDP-Choline)
- Why: Attention, processing speed, word recall; supports membrane repair and acetylcholine.
- Typical: 250–500 mg in the morning (avoid late-evening).
- Also spelled “citicholine” by some users; the researched form is Citicoline/CDP-Choline.
Omega-3 DHA-rich
- Why: Structural brain fat; complements citicoline for membranes.
- Typical: ensure at least 500–1000 mg/day DHA within your omega-3 total.
Phosphatidylserine (PS)
- Why: Neuronal signaling & memory support.
- Typical: 100 mg 1–3×/day with meals.
Curcumin (absorbable form)
- Why: Healthy inflammatory response for joints & brain.
- Typical: 500–1000 mg/day standardized extract with food.
Bone, Muscle & Balance
- Calcium (only if diet is short): Aim for 1000–1200 mg/day total (diet + supplements). Prefer calcium citrate, paired with D3 + K2 + magnesium. Avoid overshooting.
- Protein: Target ~1.0–1.2 g/kg/day (spread across 2–3 meals); consider whey or plant protein if intake is low.
- Collagen + Vitamin C: 5–10 g/day collagen + 100–250 mg vitamin C to support tendons/skin (not a calcium substitute).
- Movement: Resistance training 2–3×/week + balance work (tai chi/yoga) = the best fall-prevention “supplement.”
Heart & Metabolic Health
- Omega-3s: 1–2 g EPA+DHA/day with meals for triglycerides and vascular support.
- Magnesium: 200–400 mg/day for healthy blood pressure & glucose handling.
- Fiber: 25–35 g/day from food; add psyllium husk (start low, hydrate) for LDL & regularity.
- CoQ10/Ubiquinol: Energy and statin support.
- Electrolytes: Emphasize potassium-rich foods (leafy greens, beans, avocado) unless restricted.
Vision & Hearing
- Lutein 10 mg + Zeaxanthin 2 mg/day: Macular pigment density, glare & contrast.
- Omega-3s: Dry-eye comfort; coordinate if on anticoagulants.
- Hearing hygiene: Limit loud exposures; magnesium adequacy may support auditory resilience.
Allergies, Sinuses & Respiratory Season
- Quercetin 500 mg + Bromelain 100–200 mg once or twice daily for histamine & sinus viscosity (avoid near surgery; review blood-thinner interactions).
- NAC 600 mg 1–2×/day for mucus thickness (check meds).
- Vitamin C 250–1000 mg/day (split; adjust to bowel tolerance).
- Saline nasal rinse daily during peak exposures.
Gut & Regularity
Probiotics + Prebiotics
- Why: Regularity, immune tone, mood–gut axis.
- How: Multi-strain lacto/bifido + food prebiotics (oats, legumes, onions/garlic, green bananas) or PHGG/inulin as tolerated.
Gentle Supports
- Magnesium citrate in the evening for regularity.
- Ginger or peppermint tea with meals for comfort.
Sleep & Stress Support
- Magnesium glycinate: 100–200 mg with dinner/bed for relaxation.
- Glycine: 3 g, 30–60 minutes before bed for sleep depth.
- L-theanine: 100–200 mg for calm focus (day) or pre-bed wind-down.
- Light & rhythm: Morning outdoor light and consistent sleep/wake times outperform any pill.
At-a-Glance Dosages (Typical Ranges)
- Vitamin D3: 1000–2000 IU/day (lab-guided)
- Vitamin K2 (MK-7): 90–180 mcg/day
- Magnesium: 200–400 mg/day elemental
- Calcium (if needed): bring total to 1000–1200 mg/day
- Omega-3s (EPA+DHA): 1–2 g/day
- Vitamin B12: 500–1000 mcg/day (or weekly high-dose)
- Creatine: 3 g/day
- CoQ10/Ubiquinol: 100–200 mg/day
- Citicoline: 250–500 mg AM
- Phosphatidylserine: 100 mg 1–3×/day
- Lutein + Zeaxanthin: 10 mg + 2 mg/day
- Curcumin extract: 500–1000 mg/day with food
- Quercetin + Bromelain: 500 mg + 100–200 mg, 1–2×/day
- NAC: 600 mg, 1–2×/day
General ranges for otherwise healthy older adults. Personalize with your clinician and lab results.
Safety, Interactions & Lab Tips
- Vitamin D + Calcium: Avoid over-supplementing; pair with K2 + magnesium. Re-check 25-OH D and discuss calcium scoring/kidney history with your clinician.
- Blood thinners / antiplatelets: Use caution with fish oil, curcumin, quercetin/bromelain, and NAC; coordinate peri-procedure plans.
- Thyroid meds: Separate calcium, magnesium, and iron by 4+ hours from levothyroxine.
- Kidney disease / stones: Review magnesium, calcium, vitamin D, vitamin C dosing with your nephrology team.
- Statins: CoQ10/ubiquinol may help with energy/muscle comfort (confirm dose).
- Helpful labs to personalize: 25-OH vitamin D, B12 ± MMA, ferritin/iron studies, fasting lipids/glucose/A1c, eGFR, thyroid panel.
What Earth Clinic Readers & Other Users Report
Anecdotal experiences can’t replace medical advice, but they’re helpful for practical patterns, timing, and tolerance.
Most-Praised Results
- Magnesium glycinate → deeper sleep, fewer nighttime leg cramps, steadier mood; glycinate form better tolerated than oxide.
- Vitamin D3 + K2 (MK-7) → steadier winter energy and fewer “down” days after several weeks; users like taking with the heaviest meal.
- Omega-3s (EPA/DHA) → easier joint mornings and improved triglycerides on follow-up labs; burp-less products preferred.
- Creatine (3 g/day) → “easier stairs and groceries,” quicker rehab progress, and subtle cognitive sharpness after 3–4 weeks.
- CoQ10 / ubiquinol → better afternoon energy and fewer statin-associated aches; benefits noticed within 1–2 weeks.
- Citicoline (CDP-choline) → cleaner focus, word-recall “on the tip of the tongue” improvements, and more vivid dream recall (AM dosing).
- Lutein + zeaxanthin → less night-drive glare and screen comfort after 6–8 weeks of daily use.
- Quercetin + bromelain → calmer seasonal histamine symptoms, thinner morning mucus; best when started before peak exposure.
- Magnesium citrate (evening) → gentler regularity without dependence when paired with fiber and hydration.
Mixed / Less Helpful
- High calcium doses without D3/K2/Mg → more constipation and no added benefit; users fare better targeting total daily calcium (diet + supplement).
- Late citicoline → sleep disruption or extra-vivid dreams; moving to morning resolves it for most.
- Fish oil repeats → “fishy burps” with cheaper oils; switching to enteric/IFOS-tested or algae DHA helps.
- Curcumin on empty stomach → nausea; food or phytosome forms improve tolerance.
- Quercetin timing → too close to bedtime can feel stimulating for a subset; earlier dosing preferred.
Practical Tips from Readers
- Start low, go slow: ramp doses over 1–2 weeks to find the “just right” amount.
- AM vs PM: energizers (citicoline, omega-3s) in the morning; relaxers (magnesium glycinate, glycine) in the evening.
- With food: D3/K2, CoQ10/ubiquinol, curcumin, and omega-3s are better tolerated and absorbed with meals containing healthy fats.
- Split doses: magnesium and omega-3s twice daily reduce GI upset and smooth effects.
- Track & test: simple symptom logs plus periodic labs (25-OH D, B12±MMA, lipids) help dial in personal dosing.
Reminder: If you take prescriptions (blood thinners, diabetes/heart/thyroid meds) or have kidney/liver disease, review any new supplement with your clinician before starting.
Supplements work best when they ride shotgun with daily basics: protein-forward meals, strength + balance training, morning light, good sleep, and time with people you love. Use this guide to choose a few high-impact additions that match your goals, and review them with your healthcare team.
