Introduction
As we age, our bodies become more susceptible to disease and illness. Fortunately, a new study has identified two of the best supplements to help reduce the risk of age-related diseases. Eat This Not That has compiled the findings of the study to provide you with the information you need to make informed decisions about your health. The two supplements are omega-3 fatty acids and vitamin D. Both of these supplements have been found to have a positive effect on reducing the risk of age-related diseases such as heart disease, stroke, and cancer. In addition, they can also help to improve overall health and well-being. Read on to learn more about the benefits of these two supplements and how to incorporate them into your diet.
The Two Best Supplements To Decrease Disease Risk As You Age, Says New Study
A new study has revealed the two best supplements to help decrease the risk of disease as you age. According to the study, the two supplements are omega-3 fatty acids and vitamin D.
Omega-3 fatty acids are found in fish, nuts, and seeds. They are essential for maintaining a healthy heart and reducing inflammation. Vitamin D is found in foods such as eggs, mushrooms, and fortified milk. It helps to regulate the immune system and protect against certain diseases.
The study found that taking these two supplements together can help reduce the risk of developing chronic diseases such as heart disease, stroke, and cancer. The researchers also found that taking the supplements together can help reduce the risk of developing age-related cognitive decline.
The study’s authors recommend that people over the age of 50 should consider taking both omega-3 fatty acids and vitamin D supplements to help reduce their risk of developing age-related diseases. They also suggest that people should talk to their doctor before taking any supplements.
It likely isn’t news to you that making some healthy lifestyle changes can affect not only your disease risk, but also the longevity of your life. Creating healthy habits, eating a nutrient-rich diet, and even exercising are all a part of staying healthy and happy for as long as possible. And, according to a new review that was published by the BMJ, taking vitamin D and marine omega 3 fatty acid supplements can also decrease your autoimmune disease risk as you get older.
In this review, researchers evaluated 25,871 patients—12,786 men over the age of 50, and 13,085 women over the age of 55, all with a mixture of racial and ethnic backgrounds. They were split into groups of taking either a vitamin D supplement or a placebo, and an omega 3 fatty acid or a placebo, and evaluated the incidence of autoimmune disease for each participant over a median of 5.3 years.
The results stated that the group taking vitamin D supplement (either with or without omega 3 fatty acid supplementation along with it) saw a 22% reduction of autoimmune disease. Participants who took an omega-3 fatty acid saw a reduced rate of 15%. While the omega-3 fatty acid supplementation wasn’t as significant compared to vitamin D, both still had “larger effects” compared to the placebo groups.
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How much supplementation is necessary?
Looking at the review, the vitamin D supplement group took 2,000 international units (IU) a day, which is equivalent to 50 micrograms. The recommended dietary allowance (RDA) for vitamin D is 15 micrograms for adults 70 and below, and 20 micrograms for adults that are older. Although this vitamin D supplement does exceed the RDA, the tolerable upper intake level—the maximum amount of a vitamin that you should take before risking serious side effects—is 100 micrograms, which is 4,000 IU.
For the omega 3 fatty acids, participants were given 1,000 milligrams (equivalent to one gram) a day. The RDA for omega-3’s is 1.6 grams a day for men and 1.1 grams per day for women, so the supplement just about fulfilled the needed amount of omega 3’s for a person in a day.
By taking these supplements daily, the groups saw a decreased risk of developing autoimmune diseases including rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease, psoriasis, among others.
While taking a supplement can be a helpful way to get the necessary nutrients you need as you age, dietitians recommend first getting your daily vitamins from natural sources—like food, and in the case of vitamin D, sunshine. You can get some vitamin D from fatty fish, egg yolks, wild mushrooms, and fortified foods. Omega-3 fatty acids are even easier to obtain from foods like salmon, grass-fed beef, spinach, winter squash, and many more.
However, if you aren’t getting enough of these nutrients from your diet alone, it is imperative to talk to your doctor before incorporating any supplements into your routine, so be sure to ask a medical professional before making any changes to your daily supplementation.
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