My Favorite Foundational Supplements for Aging Well
Updated: Oct 10
As a nurse practitioner specializing in longevity medicine, I do not think supplements should replace the basics: sleep, strength training, adequate protein, blood sugar stability, sunlight, stress regulation, and real food. But once the foundation is in place, the right supplements can be helpful tools. When I think about supplements for aging well, I think about the systems that matter most: muscle, metabolism, mitochondrial health, inflammation, sleep, brain function, immune resilience, and gut health. The goal is not to take more. The goal is to take what makes sense for your body, your labs, your symptoms, your medications, and your season of life. Here are some of my favorite foundational supplements I often think about when supporting healthy aging. Creatine Creatine is one of my favorite longevity-support supplements because it is not just about muscle. It may support strength, lean mass, exercise performance, recovery, brain energy, and healthy aging. For women in midlife and beyond, preserving muscle is one of the most important things we can do for metabolic health, bone health, independence, and resilience. Creatine is simple, well-studied, and often underused. Omega-3 Fatty Acids Omega-3s may support cardiovascular health, inflammation balance, brain health, cellular membranes, and healthy aging. Many people do not eat enough fatty fish consistently, and quality matters. I usually prefer professional-grade omega-3 products that are tested for purity, oxidation, and potency. Magnesium Magnesium is involved in hundreds of processes in the body, including muscle function, nervous system regulation, glucose metabolism, sleep quality, and blood pressure support. Different forms do different things. Magnesium glycinate is commonly used for calming and sleep support, while other forms may be chosen for different goals. Vitamin D, When Needed Vitamin D is important for immune function, bone health, mood, metabolic health, and hormone signaling. But this is one I prefer to individualize. More is not always better, and ideally dosing should be guided by lab testing. Protein Support or Essential Amino Acids Protein is not optional for aging well. Many women are under-eating protein without realizing it, especially if they are trying to lose weight or are using GLP-1 medications. Adequate protein helps support muscle, recovery, metabolic health, and satiety. For some people, a high-quality protein powder or essential amino acid product can make it easier to meet daily needs. Mitochondrial Support Mitochondria are deeply connected to fatigue, exercise capacity, recovery, brain function, and aging. Depending on the person, mitochondrial support may include nutrients such as CoQ10, PQQ, acetyl-L-carnitine, alpha-lipoic acid, or targeted B vitamins. This category is best individualized, especially for people with fatigue, post-viral symptoms, statin use, metabolic dysfunction, or high oxidative stress. Targeted Gut Support Gut health affects more than digestion. The gut is connected to immune function, inflammation, hormone metabolism, nutrient absorption, skin health, mood, and metabolic health. Depending on the person, gut support may include fiber, probiotics, digestive enzymes, gut-lining support, or antimicrobial strategies. This is one area where testing and personalization matter, because the wrong product can sometimes make symptoms worse. A Clinician's Note The best supplement plan is not the longest one. It is the one that is appropriate, high quality, well tolerated, and aligned with your actual goals. Before adding supplements, especially if you take medications, have kidney disease, autoimmune disease, cardiovascular disease, are pregnant, or are preparing for surgery, it is important to work with a qualified clinician. At Arcadia, supplements are used as part of a larger strategy that may include nutrition, strength training, hormone optimization, metabolic health, peptide therapy, gut testing, and advanced labs when appropriate. If you want access to professional-grade supplements, you can use Arcadia's Fullscript dispensary here: https://us.fullscript.com/welcome/arcadiainstitute
Ready to put this into practice? Begin with Beth’s $275 Comprehensive Consultation—a 60–75 minute visit to review your health history, concerns and goals, and decide which testing or next steps make sense for you.
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