1. Creatine

2. Omega-3s

3. Vitamin D3 & K2

4. Magnesium Glycinate

Here's why ...

1. Creatine isn't just for gym bros, it's for longevity.

It helps preserve muscle & strength, which declines 3-8% every decade after 30.

It also boosts brain energy & may protect against depression & cognitive decline.

2. Omega-3s

Fish oil is brain & heart insurance.

EPA + DHA lowers inflammation, improves blood flow, supports memory, & protects against heart disease.

Most older adults don't get enough through diet, & when paired with the next supplement, it has been shown to reduce biological ageing.

3. Vitamin D3 + K2 

As we age, our ability to synthesise vitamin D from sunlight drops. D3 supports immunity, muscle strength, & bone health.

Pairing it with K2 ensures calcium goes into the bones, not arteries. This combo helps prevent fractures & heart disease.

4. Magnesium Glycinate

Magnesium powers 300+ reactions in the body, including sleep quality, muscle recovery, & heart rhythm.

The glycinate form is gentle on the stomach & calming for the nervous system, making it perfect for ageing parents who want deep, restorative rest.

Other supplements I'd consider:

Multi-vitamin for nutrient insurance

L-theanine for mood & stress relief

CoQ10 supports heart health & energy

Glycine improves sleep & supports collagen

Supplements aren't mandatory, but they help, especially if you're not getting enough through natural means.

Dan Founder - Fitness Coach