top four minerals and vitamins for 40s+

Supplements. Many of us take them, sometimes faithfully, sometimes randomly, and often based on the latest thing we’ve heard.

In February 2026, we read from my friend, Dan Odero, on why we should embrace supplements for optimal health. I started taking supplements, mainly multivitamins, in my mid-20s. Over the years, I took supplements randomly – mostly based on what I had heard was the latest. Eg; omega 3-6-9, calcium, magnesium, B12, etc.

In 2021, I did a Nutrition Therapy course offered by the UK's Health Sciences Academy and learned how different nutrients, including vitamins and minerals, promote or reduce the absorption of others, whilst recognizing our individual uniqueness.  

Instead of looking at the entire universe of supplements, I decided to focus on a few that keep appearing in discussions around health after 40.

Following the case for food supplements made by Dan, in this write up I cover four (out of the 6 recommended by CharlieG aka ChatGPT) multivits/minerals that those over the age of 40 should consider and how they can work for us or not based on how we take them. Here’s my pick from CharlieG’s list:-

• Vitamin B12

• Magnesium

• Omega 3

• Zinc

• (The others are Vitamin D and Calcium).

Vitamin B12

In my wisdom (or lack of it), I started taking Vit B12 a few years ago when I used to run long distances. There were clinics around me where one could get IV therapy of Vit B complex which many recreational athletes were swearing by as a great add on for better running. I tried it before a race dubbed the ‘tough one’. I don’t remember feeling any different or running better. 

All the same, I thought, instead of IV therapy, why not take the supplements? 

Then two years ago my medical report showed that my B12 levels were very high and the doctor recommended I stop taking the supplements. I did…well, after a huge discussion with the ‘expert’ who pretended to know, (but didn’t) much about supplements - ie, myself. 

I later dropped it since it seems I don’t need to supplement and my diet is already rich in B12 - if running was my motivation then, and I don’t do long distance running anymore - why should I supplement? The level was high last year but significantly lower. 

Do we need B12 supplements? Some proponents say we need B12 (along with folic acid) to improve cognitive functioning including brain fog, heart health, and reduce feelings of anxiety associated with depression. Yet some published research reports no significant effect to warrant its use - such as Markun S, et al, 2021. 

While the jury of science researchers is still out, do your own homework before you stock up. 

Foods high in B12: Vit B12 is most abundant in animal tissue. Thus vegans, strict vegetarians, or those who highly limit intake of animal products should favorably consider taking Vit B12 supplements as suggested by many such as Fernandes et al, 2024, but should also do due diligence to check on the quality to avoid synthetic and low quality ones, but first get tested, and speak to a medical practitioner. Don’t rush the decision.

Magnesium

Recently when my alarm went off, it was accompanied by a muscle cramp on my calf which remained sore all day - quadruple ouch! My first action was to take a slowmag - a magnesium supplement.

Magnesium is often used to ease muscle spasms as was the case with me that morning, and also essential for sleep and immunity. I prefer slowmag because it is an effervescent tablet as opposed to tablets, but one would need to check the most suitable type for themselves by speaking to those who know about supplements. I’ve found that speaking to specialists has been saving me a lot of money once I stopped pretending I knew. 

I’m still learning to let go of control and seeking guidance. 

Nutritionally, magnesium is highest in seeds (pumpkin, sunflower, sesame), and can also be gotten through nuts (almonds, cashews, pecan, brazil). 

If you’re curious about magnesium, read what Fatima et al, 2024, shared in their research on the role of the mineral in supporting our health.

Omega 3

How many times have you heard that fish is good for the brain? Sadly I missed out on this for the first 18 years of my life thanks to growing up in the central part of Kenya. Today, my main source of animal protein is fish yet I know that not all are highly rich in omega 3 which is the most essential fatty acid for brain, heart, and joint health. 

SMASH is the acronym to help you make your choice of fish rich in Omega 3 - salmon, mackerel, anchovies, sardines, herring. In Kenya where I live, these are not easy to find but not impossible either, especially in Nairobi. However, we have tilapia though the Omega 3 decreases significantly when deep fried which is the preferred way of cooking it for most people. 

Plant sources: Omega 3 can also be found in plants such as flaxseeds, chia seeds, sunflower seeds, shelled hemp seeds, and walnuts.

Another reason Omega 3 gets a lot of attention is because most of us already consume plenty of Omega 6 and Omega 9 without trying, mainly from vegetable oils, nuts, and seeds. When Omega 6 becomes much higher than Omega 3 in the diet, the balance can tip towards inflammation.

Do we need omega 3 supplements? It is worth it to check your levels before spending your money on yet another item that you perhaps don’t need. You are better off getting it directly from fish instead of supplements, if you are not allergic to fish like my friend Pat.

Zinc

The body does not store zinc in significant amounts making it essential for us to consistently add it in through diet as the body needs it for most of its functions including the heart, immunity, hormones, energy, and many more. 

However, if it is in excess, it can hinder the absorption of other minerals such as iron leading to anemia, as can phytic acid found in legumes and wholegrains e.g. brown rice -  side note: this can be reduced by soaking them for 24 hours to remove phytates.

Alternatively, if you take zinc supplements, take it well before or after consumption of its adversaries. Read more on zinc in this research by Stiles et al, 2024 to give you a general view of its role in health and disease.

What then?

Naturally, nutrients are not consumed singularly but are a part of a large food matrix. Knowing how best to combine them for optimal effect on our health is critical. 

In the end, supplements may support our health, but understanding our bodies and our food will always be the better starting point, and perhaps a wiser one too.

Lest I forget…… 

This newsletter does not provide medical advice. Please consult your medical doctor before taking supplements. More so if you’re pregnant, have a pre-existing medical condition, or are on medication. 

Additionally, do not forget that supplements are not a replacement for natural food. Let your digestive system do the work it was wonderfully designed to do - which is to work on food.