REVOLUTIONIZE ACTIVE AGING

KEY SUPPLEMENTS EVERY FITNESS PROFESSIONAL SHOULD KNOW

Amidst the vast array of information, misconceptions, and ongoing research, it is imperative for trainers and health professionals to base their recommendations on solid scientific evidence. This article highlights key

supplements that are backed by research, offering practical advice and solutions for trainers to enhance the health and wellness of their older clients. By understanding these key supplements, trainers can better support the goals of active aging and contribute to the prolonged independence and quality of life of older adults.

Creatine

Creatine is recognized as one of the most widely used supplements

globally. Its popularity was evident during the Atlanta Games of 1996, where 80% of athletes reported using it. Found predominantly in skeletal muscle, creatine plays a crucial role in energy metabolism, particularly in high-demand situations such as athletic performance.

The body typically needs to replenish one to three grams of creatine daily to maintain optimal stores. Creatine is mainly sourced from dietary meat, including fish, and about 95% of

the total creatine is stored within skeletal muscles. The breakdown product, creatinine, is lost through urine, necessitating continuous replenishment through diet or supplements.

Scientific studies have explored creatine’s benefits beyond muscle energy, highlighting its potential in clinical settings involving neurodegenerative diseases like muscular dystrophy, Parkinson’s, and Huntington’s disease, as well as other conditions such as diabetes, osteoarthritis, fibromyalgia, brain and heart ischemia, adolescent depression, and even during pregnancy. For example, supplementation has been shown to increase brain creatine levels by approximately five to 10%, although this varies significantly. This increase is crucial because while the brain can synthesize creatine, it relies heavily on limited transport across the bloodbrain barrier, facilitated by specific creatine transporters.

Recent research supports the use of creatine in preventing brain ischemia, particularly when administered before onset as a preventive measure in high-risk stroke patients. In cardiology, phosphocreatine has been employed clinically to prevent arrhythmias and improve cardiac parameters, particularly as an additive in cardioplegic solutions where it has demonstrated repeated positive effects.

For aging populations, creatine offers significant benefits by supporting muscle mass retention, improving strength, and enhancing overall physical function, which are crucial for maintaining independence and quality of life. Its role in athletic populations continues to be indispensable, providing the energy required for high-intensity training and competition. Thus, creatine’s extensive benefits across different demographics and medical conditions highlight its importance as a supplement in both health and disease management.

Potential Therapeutic Uses of Creatine

Curcumin

Curcumin is a natural polyphenolic compound extracted from turmeric. This potent antioxidant and antiinflammatory agent are increasingly recognized for its potential in addressing the challenges of aging and enhancing athletic performance.

Recent research, including studies from 2021 to 2024, underscores curcumin’s role in improving cognitive function and memory, suggesting that it can mitigate risk factors associated with cognitive decline, such as excess body weight, abnormal blood lipid levels, and elevated blood pressure. In the realm of athletics, the International Olympic Committee’s consensus statement classifies curcumin as a nutritional supplement that may enhance training capacity, recovery, muscle soreness, and injury management, making it a valuable addition to an athlete’s regimen.

Curcumin also plays a critical role in combating oxidative stress by boosting the body’s natural antioxidant enzymes and compounds. This is particularly beneficial as oxidative damage and chronic inflammation are central to aging and associated diseases, including atherosclerosis, diabetes, dementia, and cancer. The term “inflammaging” has been coined to describe the chronic, low-grade inflammation that

typically accompanies aging, which curcumin effectively combats.

Moreover, studies suggest that curcumin not only extends the lifespan of various organisms but also reduces the risk and severity of many chronic, age-related diseases. Its multifaceted action addresses multiple drivers of aging and chronic illness, illustrating its profound impact across various aspects of health and disease management. This makes curcumin a compelling supplement for both the active aging population and athletic individuals, offering benefits that span from enhanced physical performance to improved overall longevity and quality of life.

Omega-3 Fatty Acids

Omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), are essential nutrients known for their significant health benefits, particularly in brain function and cardiovascular health. These fatty acids are primarily consumed through the diet, with cold-water fatty fish and fish oils being prominent sources. While the body can convert ALA into EPA and DHA, this conversion is generally inefficient, with only about 1% of ALA being converted into these longer-chain omega-3s.

The typical studied dose for omega-3 supplementation is around two grams per day, equivalent to approximately 5.3 ounces of salmon, which provides about three grams of omega-3 fatty acids. However, the optimal conversion of ALA to DHA and EPA occurs when the dietary omega-6 to omega-3 ratio is between 3:1 and 4:1. Unfortunately, in many Western diets due to highly processed, highly palatable and high calorie foods, this ratio is closer to 20:1, which significantly impairs the conversion process and reduces DHA stores.

Omega-3 fatty acids play a crucial role in maintaining brain health, and both EPA and DHA have been recognized for their potential in the treatment and prevention of depression and

other mental health disorders. These fatty acids are integral to reducing inflammation and promoting recovery, making them particularly beneficial for athletes who require efficient recovery processes to manage muscle soreness and enhance training outcomes.

A newly published scientific review and meta-analysis has revealed that omega-3 supplementation has a positive impact on overall body muscle mass and strength, and found a positive effect on lean body mass, skeletal muscle mass, and quadriceps MVC (maximal voluntary capacity). This indicates the potential beneficial role of omega-3s – namely EPA and DHA in age-related muscle loss (sarcopenia).

For the aging population, omega-3s are just as crucial. They help combat age-related cognitive decline and support cardiovascular health. Given their broad range of benefits, ensuring adequate intake of omega-3 fatty acids through diet or supplements can significantly contribute to the health and wellness of both athletic and aging populations.

Magnesium

Magnesium, an essential mineral critical for over 300 biochemical reactions in the body, plays a vital role in the aging process, muscular contractions, and overall athletic performance. Its importance spans various physiological functions, including energy production, protein synthesis, and muscle relaxation, making it an indispensable nutrient for both aging populations and athletes.

When magnesium levels are low, muscles may contract too much, causing cramps or spasms. For athletes and older adults, this can lead to muscle discomfort, reduced performance, and a higher risk of injuries.

There are several forms of magnesium available, each with unique benefits:

Magnesium citrate: Known for its bioavailability and efficacy in improving digestive health.

Magnesium oxide: Commonly used to relieve migraine headaches and symptoms of indigestion.

Magnesium chloride: Often used for detoxification and kidney function enhancement.

Magnesium sulfate (Epsom salt): Used in bath soaks to help soothe muscle soreness and improve skin health.

Magnesium glycinate: Highly recommended for its calming effects on the brain and muscles, making it beneficial for promoting better sleep and reducing anxiety.

Each form of magnesium serves distinct purposes, allowing coaches and trainers to recommend specific types based on the individual needs of their clients, especially considering the differences in absorption rates and gastrointestinal tolerability.

For athletes, maintaining optimal magnesium levels is crucial for peak performance. It plays a significant role in energy production by activating ATP, the energy currency of the body. This process is essential for all physical activities, from basic body movements to high-intensity athletic performances. Furthermore, magnesium facilitates the repair and growth of muscle tissue by playing a pivotal role in protein synthesis.

The implications of magnesium deficiency include reduced exercise performance, increased oxidative stress, and a prolonged recovery process. A 2017 review demonstrates that athletes with higher magnesium intake experienced improved oxygen uptake and reduced heart rates during exercise, enhancing their endurance capabilities.

As we age, maintaining sufficient magnesium levels becomes even more critical due to the increased risk of health issues such as osteoporosis, hypertension, and type 2 diabetes. Magnesium’s ability to regulate calcium transport is vital for bone health, helping prevent the deterioration of bone mass commonly seen in older adults. Moreover, its role in glucose metabolism helps manage or prevent diabetes, a common concern for the aging population.

A 2024 study concluded that seniors with higher dietary magnesium had better overall physical function, which is crucial for maintaining independence and quality of life in later years. other mental health disorders. These fatty acids are integral to reducing inflammation and promoting recovery, making them particularly beneficial for athletes who require efficient recovery processes to manage muscle soreness and enhance training outcomes.

A newly published scientific review and meta-analysis has revealed that omega-3 supplementation has a positive impact on overall body muscle mass and strength, and found a positive effect on lean body mass, skeletal muscle mass, and quadriceps MVC (maximal voluntary capacity). This indicates the potential beneficial role of omega-3s – namely EPA and DHA in age-related muscle loss (sarcopenia).

For the aging population, omega-3s are just as crucial. They help combat age-related cognitive decline and support cardiovascular health. Given their broad range of benefits, ensuring adequate intake of omega-3 fatty acids through diet or supplements can significantly contribute to the health and wellness of both athletic and aging populations.

Magnesium

Magnesium, an essential mineral critical for over 300 biochemical reactions in the body, plays a vital role in the aging process, muscular contractions, and overall athletic performance. Its importance spans various physiological functions, including energy production, protein synthesis, and muscle relaxation, making it an indispensable nutrient for both aging populations and athletes.

When magnesium levels are low, muscles may contract too much, causing cramps or spasms. For athletes and older adults, this can lead to muscle discomfort, reduced performance, and a higher risk of injuries.

There are several forms of magnesium available, each with unique benefits:

Magnesium citrate: Known for its bioavailability and efficacy in improving digestive health.

Magnesium oxide: Commonly used to relieve migraine headaches and symptoms of indigestion.

Magnesium chloride: Often used for detoxification and kidney function enhancement.

Magnesium sulfate (Epsom salt): Used in bath soaks to help soothe muscle soreness and improve skin health. Magnesium glycinate: Highly recommended for its calming effects on the brain and muscles, making it beneficial for promoting better sleep and reducing anxiety.

Each form of magnesium serves distinct purposes, allowing coaches and trainers to recommend specific types based on the individual needs of their clients, especially considering the differences in absorption rates and gastrointestinal tolerability.

For athletes, maintaining optimal magnesium levels is crucial for peak performance. It plays a significant role in energy production by activating ATP, the energy currency of the body. This process is essential for all physical activities, from basic body movements to high-intensity athletic performances. Furthermore, magnesium facilitates the repair and growth of muscle tissue by playing a pivotal role in protein synthesis.

The implications of magnesium deficiency include reduced exercise performance, increased oxidative stress, and a prolonged recovery process. A 2017 review demonstrates that athletes with higher magnesium intake experienced improved oxygen uptake and reduced heart rates during exercise, enhancing their endurance capabilities.

As we age, maintaining sufficient magnesium levels becomes even more critical due to the increased risk of health issues such as osteoporosis, hypertension, and type 2 diabetes. Magnesium’s ability to regulate calcium transport is vital for bone health, helping prevent the deterioration of bone mass commonly seen in older adults. Moreover, its role in glucose metabolism helps manage or prevent diabetes, a common concern for the aging population.

A 2024 study concluded that seniors with higher dietary magnesium had better overall physical function, which is crucial for maintaining independence and quality of life in later years.

Take-Away Message

Supplements such as creatine, curcumin, omega-3 fatty acids, and magnesium play a significant role in the comprehensive health and performance programs recommended by trainers and coaches. Each supplement offers unique benefits that can enhance various aspects of health, from improving muscle function and cardiovascular health to boosting cognitive function and reducing inflammation. When integrated thoughtfully into lifestyle interventions, these supplements can enhance the efficacy of training regimens, support recovery, and contribute to the overall well-being of diverse populations.

Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW-1, NKT-3 is a dynamic trailblazer in the realm of exercise science and sports performance. He has enlightened audiences with over 85 talks at dozens of prestigious and eminent fitness organizations and has published dozens of peer-reviewed scientific publications. He has authored 13 influential book chapters and consults with top-tier industry companies including product development and business ventures. Jonathan is a sought-after presenter nationally and internationally.