It used to be that you couldn’t go five minutes without hearing or reading about vitamins. The “megavitamin” craze has been embedded in health culture since the ’70s, when the publication of Dr. Linus Pauling’s breakthrough book, Vitamin C and the Common Cold, saw sales of the antioxidant skyrocket.
Nearly six decades later and vitamins are just one type of supplement – powders, liquids, gummies, energy bars and pills full of minerals, amino acids, probiotics, enzymes, herbs and botanicals designed to fill the gaps in our diets – we can’t stop talking about. Nutritional supplement brands are capitalizing on this sudden popularity. AG1 Next Gen, a company based in New Zealand, features a product that includes 83 ingredients – including five new probiotic strains – aimed at improving gut health, immunity and energy levels. “Even the healthiest eaters are under-consuming the key nutrients needed to support daily health,” says Dr. Ralph Espositio, a naturopathic doctor and the company’s chief science and nutrition officer.
Social media is rife with posts about the best supplements to take if you’re trying to lose weight, boost your energy, decrease anxiety and enhance heart health. Tom Brady credits his supplement regimen to combating inflammation, speeding up his recovery and helping him increase muscle mass, which allowed him to extend his career and play into his mid-40s. The industry is hot and there’s no sign it’s cooling off any time soon. In fact, it’s expected to be worth more than $420 billion within 10 years. A slew of its success boils down to a loyal following and the promise of longevity.
Denise Dingman is a believer. The 46-year-old in Beaverton, Ont., says she’s taken vitamins since childhood, thanks to her mother, who has always been a fan of natural remedies. (Natural vitamins are derived from whole foods and are usually more easily absorbed; synthetic supplements are created in labs to mimic natural vitamins and are more concentrated and cheaper.)
Maria Korneeva/Getty ImagesDingman takes no less than 10 supplements a day. She downs turmeric, an anti-inflammatory for brain and heart health, and milk thistle, an antioxidant and antiviral she says is good for her liver. There’s magnesium bisglycinate to help with sleep, mood, stress, bone strength and to regulate blood sugar, plus vitamins K2 and D3 for teeth, bones and the heart. She says vitamin B12 helps her mood and energy, and good-old vitamin C is tops for immunity and collagen production. She takes collagen protein powder for her skin and hair, astaxanthin (an antioxidant and anti-inflammatory that helps keep skin glowing and eyes healthy) and has protein shakes for lunch.
She admits it’s a lot but says she’s confident she’s reaping the benefits. “I do notice I feel better when I take my supplements. If I miss a day, I feel tired and dragging,” she says. “Plus, the thought of aging poorly scares me. Watching my dad’s health decline has me focusing on trying to make healthier decisions. So, on top of all these supplements, I drink my water, get my steps in, make sure I sleep, eat a lot of protein and veggies and manage stress. I take no prescriptions.”
Vitamins have always been supplements, but the conversation about what to take has evolved over the years. And there’s a caveat here: More is not better, and not everyone needs the same things. “Consideration for supplements must include choosing high-quality, third-party-tested products, being cautious of marketing claims and influencer trends and understanding that supplements can interact with medications and medical conditions,” Dr. Briana Takeshita, a naturopathic doctor in Vancouver, says, adding we’ve moved away from a one-size-fits-all multivitamin approach toward more targeted, evidence-informed and personalized supplementation. “This shift has been driven by advances in nutritional science, functional medicine and a growing awareness that modern lifestyles, chronic stress, soil depletion and aging itself can increase nutrient demands.”
For Dr. Damion Barnes, a board-certified geriatric pharmacist and an assistant clinical professor at the University of Alberta in Edmonton, this shift has also been influenced by Canada’s aging population, improved access to health information and the rise of e-commerce. “There’s been a broader shift in how Canadians view supplementation and some are more proactive about health maintenance and optimization,” he says. “People are not only trying to prevent deficiency, but they are also interested in optimizing energy, cognition, metabolic health and resilience as they age. Supplements also feel empowering, as they’re more accessible, tangible and can be integrated into daily routines alongside lifestyle changes,” adds Dr. Takeshita.
What About Longevity?
As much as we’d like them to, supplements don’t stop or reverse aging – they’re not magic bullets. “Longevity is ultimately driven by foundational factors such as nutrition, movement, sleep, stress regulation, relationships and purpose,” says Dr. Takeshita. What you’re consuming, whether you’re a smoker, access to healthcare, socioeconomic status and how you handle life’s stresses also play a role here, as does genetics — new research suggests our genes account for up to 50 percent of our lifespan; that’s double what previous research has indicated.
Still, there is space for supplements. “They can play a supportive role by helping to optimize biological systems that influence how we age. So, from a longevity perspective, supplements may help by supporting energy systems through mitochondrial pathways; reducing chronic inflammation and oxidative stress; improving metabolic flexibility and insulin sensitivity; supporting muscle mass and bone health; optimizing cognitive capability; and addressing age-related declines in nutrient absorption.” The goal, she says, shouldn’t be anti-aging – it should be healthy aging.
Seven Popular Supplements to Know About
1 | Berberine: This is a bioactive compound that activates metabolic function. It’s been called “nature’s Ozempic,” but its effect on weight loss isn’t backed by science. “Research shows it might act as a metabolic optimizer and might help regulate blood sugar and cholesterol in the body,” says Dr. Barnes. “Studies suggest it may influence blood sugar levels by reducing them when combined with lifestyle interventions for up to 11 months of use. And it may influence cholesterol levels, with most benefits observed within a short-term span of 90 days or less. After this period, the effects appear to diminish, suggesting it might not work as a long-term supplement.”
2 | Vitamin D: There’s long been talk about the sunshine vitamin but Dr. Amy Tung, a naturopathic doctor in Oakville, Ont., says she’s currently seeing an influx of patients asking about it. “We know it’s helpful for immune health, but what many people don’t realize is that vitamin D actually acts like a hormone and it’s very important for bone density, which is key as we age,” she says. “It’s even good for things like blood sugar regulation and for mood. We’re also learning more about it as a benefit when it comes to helping combat inflammation.”
3 | Creatine: Once associated with bodybuilders and popular decades ago as a performance enhancer for strength, power and recovery, “creatine is a naturally occurring compound involved in cellular energy production, particularly in tissues with high energy demand, such as the brain,” says Dr. Takeshita. It supports muscle strength and recovery, which is vital, since preserving muscle mass and strength as we age is a major determinant of longevity, functional independence and fall prevention,” she says. “Clinical trials show that middle-aged and older adults who use appropriate doses of creatine, with or without resistance training, seem to improve muscle strength, specifically handgrip strength, as well as in the upper and lower limbs,” says Dr. Barnes. Some studies suggest it might also support brain energy, memory and cognitive function as we age, and Dr. Tung says there’s evidence it can help with bone health in postmenopausal women.
4 | Coenzyme Q10 (CoQ10): A fat-soluble compound found in the mitochondria (the powerhouse of cells), CoQ10 has an antioxidant effect that helps to protect cell membranes and mitochondrial structures from damage, says Dr. Takeshita. It declines as we age (and can decline faster with certain medications, like statins), but it does have benefits from a longevity perspective. “Research shows that when combined with conventional therapy, CoQ10 might have some functional benefits, specifically in people with heart failure, where it could reduce the occurrence of shortness of breath and leg swelling,” says Dr. Barnes.
5 | Magnesium: This mineral supports more than 300 biochemical reactions, including our blood pressure regulation, nerve function and bone health. It helps our muscles, energy, heart health and can even reduce anxiety and promote better sleep. We should be getting 420 milligrams of magnesium each day, and if your diet is filled with foods high in fibre, you’re likely getting enough. “There are several dietary sources of magnesium, including coffee, chocolate, legumes, green leafy vegetables (think swiss chard, spinach and kale), whole grains, seeds and many nuts, especially almonds,” says Dr. Barnes. “In the body, magnesium supports nerve and muscle function and energy production, and it can help to treat constipation.” People who are deficient in this mineral have an increased risk of metabolic and cardiovascular disease. There are several types of magnesium on the market that have different effects on the body. “Magnesium glycinate is well absorbed and commonly used for stress regulation, sleep quality and muscle tension, while magnesium taurate, for example, which combines magnesium with taurine, can support heart health and blood sugar,” Dr. Takeshita says. “While magnesium supplementation is not an anti-aging intervention per se, maintaining adequate levels appears to support physiological resilience and metabolic efficiency, which are factors that are strongly correlated with longevity.”
6 | Quercetin: This is a natural compound found in lots of foods, including tomatoes, broccoli, apples, berries, green beans, leafy greens and onions. “It has well-documented antioxidant and anti-inflammatory properties and plays a role in modulating immune and inflammatory signalling pathways,” says Dr. Takeshita. Some studies suggest quercetin is linked to lower odds of frailty in older adults. A study in the American Journal of Clinical Nutrition found that 10 milligrams per day had a 35 percent lower chance of frailty onset.
7 | Choline: “From a longevity perspective, choline’s role in brain health is particularly significant. Emerging evidence suggests that low dietary choline intake is associated with poorer cognitive performance, accelerated cognitive decline and an increased risk of neurodegenerative conditions like dementia,” says Dr. Takeshita. What’s more, choline plays a key role in liver function, and helps stave off non-alcoholic fatty liver disease, for example. “Despite its importance, choline is one of the most under-consumed nutrients in adults, particularly among older people and those limiting animal-based foods. Given its role in cognitive preservation, metabolic health and cellular function, ensuring adequate choline intake represents a potentially underappreciated but meaningful strategy for supporting healthy aging and longevity.”
Zoomer Rx
Supplements are tools, not substitutes for healthy living. “I definitely think supplements are awesome but remember the word itself – supplement. It doesn’t replace what you’re doing in your daily diet and lifestyle, including exercise, sleep and stress management because those are really the foundational things,” says Dr. Tung. “So that’s kind of the caveat here. You have to make sure you’re doing all the other stuff you’re supposed to be doing for optimized health.”
Before starting any supplements, your best bet is to consult with your pharmacist, naturopathic doctor, general practitioner or nurse practitioner, especially if you take other medications or have chronic health conditions. These professionals will review your medications, assess your need, identify potential risks and suggest reliable products. Adds Dr. Barnes: “Start with one supplement at a time to see how tolerable it is. Monitor and report any concerns to your pharmacist or medical practitioner.”
