Supplements for Athletes over 50?

TripleB

Hall of Fame
What are the most three most important supplements for athletes (or those of us who claim to be athletes) over 50?

Some I've read are fish oil, creatine, BCAAs, whey protein, acetyl-l-carnitine, saw palmetto, omega-3, multivitamin, magnesium, turmeric/curcumin.

TripleB
 

ollinger

G.O.A.T.
maybe magnesium for blood pressure and other issues, maybe lutein so you don't lose your vision, maybe turmeric since inflammation is the fashionable explanation for nearly everything bad lately, but who really knows. The more people look at fish oil/omega-3 data, the less impressive that whole story seems.
 

SystemicAnomaly

Talk Tennis Guru
Not currently taking a multi or Mg but I am taking 1000-2000 IU vitamin D (2000-4000 IU in Fall/ Winter) and make sure that I'm getting adequate Mg, Ca (calcium) and K from my diet. Bone health & more

Taking Alpha Lipoic Acid with my ALCAR -- usually on and empty stomach, first thing in the morning. L-Arginine and L-Citrulline before exercise and before going to bed at night. Again, on a relatively empty stomach. These promote nitric oxide and growth hormone release.
 

SystemicAnomaly

Talk Tennis Guru
Also taking in probiotics (kefir & other sources) and prebiotics / fiber from diet & supps. Altho' I eat a lot of fish (esp salmon, sardines & tuna) I also take some fish (or krill) oil capsules and get additional omega-3s from soaked chia seeds (& also walnuts & ground flax seeds).

Sometimes will take Kre Alkalyn instead of regular creatine. In addition to whey protein and BCAA, will sometimes take collagen protein.

With saw palmetto, will also take Beta-Sitosterol. Good for both cardiovascular & prostate health. Will usually add black pepper when consuming turmeric along with lecithin (or avocado / avocado oil).

Even tho I try to get most of my essential nutrients from food (with added herbs & spices), picking just 3 supps is tough.
 

-Kap-

Rookie
What are the most three most important supplements...

Unless you believe your body or diet is deficient in something, or you're addressing a condition that requires or benefits from some specific additional nutrients, I don't personally see the need for supplementation.

Getting adequate nutrition is obviously extremely important, but taking supplements to get more than your body requires isn't necessarily "better" (or even healthy), in my opinion.

(By the way, I don't consider things like turmeric to be "supplements", but merely food. If you do consume it, having it with black pepper and/or fat like SystemicAnomaly mentioned above should boost your body's absorption of its curcumin.)
 

Nostradamus

Bionic Poster
What are the most three most important supplements for athletes (or those of us who claim to be athletes) over 50?

Some I've read are fish oil, creatine, BCAAs, whey protein, acetyl-l-carnitine, saw palmetto, omega-3, multivitamin, magnesium, turmeric/curcumin.

TripleB
Take this and you will play like you are 20 years old again.


 

socallefty

Legend
Ibuprofen (Advil). Eat a balanced diet otherwise and you don’t need any supplements unless your doctor tells you to take them. Stay away from foods and alcohol that increase inflammation as much as possible before you play.
 
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cmic94

New User
I take Creatine, Multi, Vitamin D3 and Omega 3 (because I don't like fish). Also supplement with whey protein when needed.

I personally wouldn't waste my money on BCAA's as I'm pretty sure they're redundant assuming you get enough protein in your diet.
 

SystemicAnomaly

Talk Tennis Guru
I take Creatine, Multi, Vitamin D3 and Omega 3 (because I don't like fish). Also supplement with whey protein when needed.

I personally wouldn't waste my money on BCAA's as I'm pretty sure they're redundant assuming you get enough protein in your diet.
When I take L-Leucine or BCAAs, I use less than half as much whey protein as I would use otherwise. This approach could be a bit cheaper. You can also consume fewer "protein" calories this way.

Note that whey protein is fairly high in BCAAs whereas protein sources from other foods in your diet may be relatively weak in BCAAs. Also, when consuming a complete protein, the amino acids present will have a wide variety of uses in the body. However, when taking certain amino acids in isolation (or in certain combinations) you can sometimes achieve a more pronounced effect for a certain effect you might desire.

For instance, taking phenylalanine or DLPA, by itself, can have a much greater effect on mood (depression avoidance) and pain management than if you were to get your phenylalanine in a complete protein source.

Arginine & Citrulline, taken on an empty stomach, can result in a greater production of nitric oxide and a release of growth hormone when taken prior to exercise or prior to sleep onset. However, if you get these same amino acids from a complete protein source they will be used by your body for other purposes as well. BCAAs, apart from other amino acids, might have a different effect than if derived from a more complete protein source.

Also, you might derive a greater desired effect from properly timing your intake of whey protein or BCAAs. If you take in the same amino acids in the context of a complete protein at other times of the day, the same benefits may be muted.
 

SystemicAnomaly

Talk Tennis Guru
Take this and you will play like you are 20 years old again.


NSF or GMP certified? Any certifications at all listed on the package? Did not see any listed. Tend not to trust such products.

Also, not a fan of products that hide behind a "proprietary mix" of ingredients. That is, they lump a bunch of stuff together but do not indicate how much of each ingredient is present in the mix. You may be looking at an impressive list of ingredients but you may actually be getting only trace amounts of many of those ingredients.

Often, manufacturers who do this, rely on testimonials, talking heads and pseudoscience to sell their products.
 

Nostradamus

Bionic Poster
NSF or GMP certified? Any certifications at all listed on the package? Did not see any listed. Tend not to trust such products.

Also, not a fan of products that hide behind a "proprietary mix" of ingredients. That is, they lump a bunch of stuff together but do not indicate how much of each ingredient is present in the mix. You may be looking at an impressive list of ingredients but you may actually be getting only trace amounts of many of those ingredients.

Often, manufacturers who do this, rely on testimonials, talking heads and pseudoscience to sell their products.
Just take and you will turn into 20 year old. i garantee it
 

SystemicAnomaly

Talk Tennis Guru
Just take and you will turn into 20 year old. i garantee it
Yet another testimonial.
How much are YOU selling it for?

No certification. No full disclosure of nutrient / ingredient amounts. 10 reviews, on their own site, all with the very same 5-star rating. No outside reviews to be found. Yeah, I'm convinced..

I don't play golf anyway so think I'll pass.
 

Nostradamus

Bionic Poster
Yet another testimonial.
How much are YOU selling it for?

No certification. No full disclosure of nutrient / ingredient amounts. 10 reviews, on their own site, all with the very same 5-star rating. No outside reviews to be found. Yeah, I'm convinced..

I don't play golf anyway so think I'll pass.
it's not just for Golf. its for tennis also, its great because you drink it during the match and it will make you play better
 

sureshs

Bionic Poster
maybe magnesium for blood pressure and other issues, maybe lutein so you don't lose your vision, maybe turmeric since inflammation is the fashionable explanation for nearly everything bad lately, but who really knows. The more people look at fish oil/omega-3 data, the less impressive that whole story seems.
Centrum Silver has both lutein and lycopene:


I hear that xeaxanthin is also good for the eye.
 

WildVolley

Legend
I supplement Vitamin C (I have a powdered form I put in water and drink with a straw 500mg doses), zinc, magnesium, Knox gelatin & occasionally B-vitamins. I supplement vitamin D during the winter and get it from the sun the rest of the year.
 

SystemicAnomaly

Talk Tennis Guru
I supplement Vitamin C (I have a powdered form I put in water and drink with a straw 500mg doses), zinc, magnesium, Knox gelatin & occasionally B-vitamins. I supplement vitamin D during the winter and get it from the sun the rest of the year.
How about Autumn? Strongest UV in Spring & Summer (even tho Summer & early Fall might be warmer). Lowest UV and shorter days in Fall & Winter.

There's a good chance that you might get less sun (UV) in the last month or so of Fall than you would in the last month of Winter. UV index lower in late Fall. Of course, how much UV/sun you get depends on how much cloud cover there is. Also depends on how much time you spend outside in the sun (cuz of temps / weather).
 

WildVolley

Legend
How about Autumn? Strongest UV in Spring & Summer (even tho Summer & early Fall might be warmer). Lowest UV and shorter days in Fall & Winter.

There's a good chance that you might get less sun (UV) in the last month or so of Fall than you would in the last month of Winter. UV index lower in late Fall. Of course, how much UV/sun you get depends on how much cloud cover there is. Also depends on how much time you spend outside in the sun (cuz of temps / weather).
I might not have my D supplementation optimized. However, I live in San Diego County, so I'm at a low enough latitude that I could get vitamin D from the sun year round.

I'm able to spend 10-15 minutes outdoors only in shorts around midday most of the year. I wear a sun hat and need to start covering up my arms. My arms and legs get a lot of sun playing tennis and I'm starting to get annoying skin cancers.
 

stringertom

Bionic Poster
I might not have my D supplementation optimized. However, I live in San Diego County, so I'm at a low enough latitude that I could get vitamin D from the sun year round.

I'm able to spend 10-15 minutes outdoors only in shorts around midday most of the year. I wear a sun hat and need to start covering up my arms. My arms and legs get a lot of sun playing tennis and I'm starting to get annoying skin cancers.
You don’t get enough sunlight in San Diego County because you’re always in the really UUUGGGEEE @sureshs shadow.
 

SystemicAnomaly

Talk Tennis Guru
I might not have my D supplementation optimized. However, I live in San Diego County, so I'm at a low enough latitude that I could get vitamin D from the sun year round.

I'm able to spend 10-15 minutes outdoors only in shorts around midday most of the year. I wear a sun hat and need to start covering up my arms. My arms and legs get a lot of sun playing tennis and I'm starting to get annoying skin cancers.
Yeah, I guess you would get less variation than we do up here in the SF/SJ area and points further North. Still, according to the link above, lowest avg UV for SD is Nov thru Feb/Mar.

Melanoma, huh? Sorry to hear. Before March, midday sun might be okay. After that, should probably minimize exposure between 10:30a and 3:30p (or 4pm).
 

WildVolley

Legend

Yeah, I guess you would get less variation than we do up here in the SF/SJ area and points further North. Still, according to the link above, lowest avg UV for SD is Nov thru Feb/Mar.

Melanoma, huh? Sorry to hear. Before March, midday sun might be okay. After that, should probably minimize exposure between 10:30a and 3:30p (or 4pm).
I've got a pesky squamous cell carcinoma on my arm that needs to be cut off.

My father had to have skin cancers cut off his head and face, and I've inherited a bit of his ease in getting skin cancer. That's the main reason I tend to wear hats that shade my face and neck when I'm outside, especially when I'm playing tennis. I tend to only get compliments on my hat choice by old guys.
 

tonylg

Legend
My father had to have skin cancers cut off his head and face, and I've inherited a bit of his ease in getting skin cancer.
This is actually very true. There is a gene that will basically identifies whether or not you are going to get skin cancer.
 
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movdqa

Talk Tennis Guru
I take Magnesium, Vitamin D3, Pro-Biotics (the refrigerated stuff), Slippery Elm, and Nopalina. I get cramps if I don't take Magnesium regularly. Increasing salt intake is a viable substitute but that has other negative effects. Magnesium works the best if you've been on platinum-based chemo drugs. The last four on the list are for Gastrointestinal health. I also do regular fasting, usually for a day or two.
 

ChaelAZ

G.O.A.T.
I don't do anythin aside from eating a wide selection of veggies, a bit of fruit, and a reasonable amount quality meats, while drinking water all day from my Berkey Filter system. Then supplement extra vits, mins, and macros from pizza, beer and wine. :)
 

Waves

Rookie
Health and supplements/exercise aren’t mutually inclusive. Health is mainly about what you eat and toxin/hazard exposure. A plant based diet has more evidence than any other. Pretty simple, and unless new data comes available, not much more needs to be said.
 

sureshs

Bionic Poster
Fish oil - anti inflammatory
co Enzyme Q 10 300 - cellular energy
Magnesium - muscle health
Turmeric - anti inflammatory
Bergamot - glucose regulation lipid health
Olive leaf extract - immunity support
Do you think they make a difference? I have always struggled with that. It is very difficult to quantify.
 

Crocodile

Legend
Do you think they make a difference? I have always struggled with that. It is very difficult to quantify.
Hi Suresh, hope you are going well. Good question, definitely the magnesium at night has had the most immediate benefit with relaxing the muscles and getting great sleep,
The fish oil has lowered triglycerides and improved HDL and bergamot has lowered LdL, but I can’t qualify that one because maybe my diet improved as well.
The CO Q10 definitely is a good one for your heart according to some cardiologists that I talk to, hence if they take it, I thought maybe it’s a good idea. I believe those on statins take them because statins lower CO Q 10.
The tumeric I have no definitive proof for anti inflammatory properties except that I would rather go with it than take NSAIDS. Many of my Indian friends tell me that they have lower incidents of prostate cancer due to turmeric, The fish oil also claims to reduce inflammation but I can’t verify for sure.
The Olive Leaf extract seems popular here for immune support, blood pressure maintenance and glucose regulation, which touch wood seems to help.
 

sureshs

Bionic Poster
Hi Suresh, hope you are going well. Good question, definitely the magnesium at night has had the most immediate benefit with relaxing the muscles and getting great sleep,
The fish oil has lowered triglycerides and improved HDL and bergamot has lowered LdL, but I can’t qualify that one because maybe my diet improved as well.
The CO Q10 definitely is a good one for your heart according to some cardiologists that I talk to, hence if they take it, I thought maybe it’s a good idea. I believe those on statins take them because statins lower CO Q 10.
The tumeric I have no definitive proof for anti inflammatory properties except that I would rather go with it than take NSAIDS. Many of my Indian friends tell me that they have lower incidents of prostate cancer due to turmeric, The fish oil also claims to reduce inflammation but I can’t verify for sure.
The Olive Leaf extract seems popular here for immune support, blood pressure maintenance and glucose regulation, which touch wood seems to help.
Magnesium is well-known for those effects. Magnesium citrate relaxes you so much it acts like a laxative. It is also not a "natural" supplement but more like a medicine.

But from what you say, none of the other benefits can be "proved." There are people who say most of the supplements just make your urine very high quality as most of them go unabsorbed through your body.
 

movdqa

Talk Tennis Guru
Magnesium is well-known for those effects. Magnesium citrate relaxes you so much it acts like a laxative. It is also not a "natural" supplement but more like a medicine.

But from what you say, none of the other benefits can be "proved." There are people who say most of the supplements just make your urine very high quality as most of them go unabsorbed through your body.
I took it because it works for me (oncologist gave me IV Mg during chemo) but ran into scientific literature on why it's a problem;

Platinum chemotherapy, particularly cisplatin, is commonly associated with electrolyte imbalances, including hypomagnesemia, hypokalemia, hypophosphatemia, hypocalcemia and hyponatremia. The corpus of literature on these dyselectrolytemias is large; the objective of this review is to synthesize the literature and summarize the mechanisms responsible for these particular electrolyte disturbances in the context of platinum-based treatment as well as to present the clinical manifestations and current management strategies for oncologists and primary care physicians, since the latter are increasingly called on to provide care for cancer patients with medical comorbidities. Correct diagnosis and effective treatment are essential to improved patient outcomes.

 

sureshs

Bionic Poster
I took it because it works for me (oncologist gave me IV Mg during chemo) but ran into scientific literature on why it's a problem;

Platinum chemotherapy, particularly cisplatin, is commonly associated with electrolyte imbalances, including hypomagnesemia, hypokalemia, hypophosphatemia, hypocalcemia and hyponatremia. The corpus of literature on these dyselectrolytemias is large; the objective of this review is to synthesize the literature and summarize the mechanisms responsible for these particular electrolyte disturbances in the context of platinum-based treatment as well as to present the clinical manifestations and current management strategies for oncologists and primary care physicians, since the latter are increasingly called on to provide care for cancer patients with medical comorbidities. Correct diagnosis and effective treatment are essential to improved patient outcomes.

I did say that Mg works. It is a proven thing. And not a "natural" supplement. Mg Citrate has worked for me. Mg(OH)2 is the well known laxative Milk of Magnesia. It is considered a medicine.
 

movdqa

Talk Tennis Guru
I did say that Mg works. It is a proven thing. And not a "natural" supplement. Mg Citrate has worked for me. Mg(OH)2 is the well known laxative Milk of Magnesia. It is considered a medicine.
Mag Citrate is one of the stronger laxatives. Nurses usually recommend Miralax. You get to know a couple of them if you're doing colonoscopies on a regular basis. One of the standard preps is 14 doses of Miralax with a half-a-gallon of Gatorade.
 

Soul

Semi-Pro
For me my favorite supplement is a nitric oxide (NO) booster. It gives me more energy, I breath easier and I've found I sleep better since I began taking it. It is good stuff.

I like and take a magnesium and sulfur supplement. It is a spray supplement. I spray it onto my skin which then absorbs it in about 30 minutes.
 
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