The Ultimate Guide to Mid-Life Supplements

The supplements aisles are overflowing—and it’s a lot to swallow. From fitness enthusiasts to everyday consumers, millions are buying into the promise of improved health, beauty, and fitness. But is it hope or hype?
Reading Time: 10 minutes

Welcome to the supplements era, where wellness meets convenience. Ingestible boosters are taking center stage, offering an exciting range of health perks in every scoop, capsule, or sip. From vitamins and minerals to herbal extracts and protein powders, the options seem endless.

Supplements, also known as dietary supplements, are products designed to provide essential nutrients or compounds that may be missing from a person’s regular diet. “They’ve become more popular in recent years due to the rising difficulty of consuming meals that adequately meet our dietary requirements,” says Harvie De Baron of Baron Method, known for their nutritional coaching programs. Nowadays, supplements come in various forms, including capsules, tablets, powders, liquids, and gummies, and are used to support your overall health and well-being.

For years, the word “supplements” was practically a synonym for multivitamins—a one-size-fits-all solution to support general health. But times have changed. Advances in nutrition science, the rise of personalized wellness trends, and a growing focus on specific health goals have redefined the game. Today’s supplements are like tailored remedies: Feeling under the weather? Here’s some echinacea. Stressed out? Have some magnesium to calm you down. Hair looking dull? Biotin to the rescue. If your bathroom counter or nightstand is starting to resemble a mini apothecary, don’t worry—you’re in good company.

Millennials and Supplements

According to a report by Innova Market Insights, millennials are the most dedicated supplement users, particularly when it comes to targeting specific health concerns. And it makes sense—your 20s and 30s are a whirlwind of career-building, socializing, and chasing fitness goals. To keep up, many in this age group turn to supplements to support their health, wellness, and vitality.

Beyond the trusty multivitamin, staples like fish oil, vitamin D, and probiotics are often part of a beginner’s supplement lineup. Fish oil is known to help reduce inflammation, protect your heart, and improve bone density. Vitamin D plays a vital role in building and maintaining strong bones. And probiotics? They work behind the scenes to balance your microbiome, promoting gut health and giving your immune system a solid boost.

But the modern consumer is now more interested in more personalized solutions and targeted nutrients that will help them address specific health concerns that reflect a more sophisticated and science-driven approach to wellness. They’re not looking for an all-around supplement—instead, they’re seeking products that fuel their ambitions, enhance performance, and help them look and feel their best.

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Magnesium, creatine, ginseng, and ashwagandha are just some of the supplements that have seen an increase in popularity in recent years, favored for their mind-body benefits. From boosting energy and reducing stress to enhancing strength and focus, these modern favorites are redefining what it means to support wellness in a busy, dynamic world.

The Supplement Surge

If you’re looking to go beyond general wellness and target specific health goals, supplementation might just be your next best step. While no single supplement offers all the answers, the right combination—guided by your doctor—can be a game-changer for your wellness routine.

To help you navigate the options, here’s a quick rundown of some of the most popular supplements and the benefits they can offer your body.

Plant-Based Supplements

Ashwagandha

Ashwagandha, or Withania somnifera, is an herb native to Asia and Africa. Also called “Indian ginseng,” it’s been used in traditional Indian Ayurvedic medicine for thousands of years to ease pain and inflammation, boost nutrition, and treat insomnia, along with other conditions. Today, ashwagandha has gained global recognition as a powerful adaptogen—a natural substance that helps the body manage stress. As an adaptogen, it helps regulate cortisol, the body’s primary stress hormone. Studies have shown that ashwagandha may help improve sleep quality, aid in stress and promote relaxation, making it a natural remedy for individuals coping with hectic lifestyles or chronic anxiety.

“The general population would benefit from this given the stress that modern living poses on most of us,” says Baron. Studies have also suggested that ashwagandha has neuroprotective properties that support brain health. It can enhance memory, focus, and cognitive function, making it a popular choice amongst student professionals and aging individuals looking to maintain mental sharpness. Expert tip from Baron: “A good ashwagandha supplement is one that has black pepper extract as it increases its absorption and potency.”

Nutririse Organic Ashwagandha

P1,750, Organics.ph

Hemp

Hemp supplements come in various forms, including oils, capsules, powders, and gummies. They are typically made from hemp seed, hemp oil, or hemp extract. Though hemp is derived from the Cannabis sativa plant, it contains negligible amounts of THC (tetrahydrocannabinol), meaning it doesn’t produce a “high.”

These supplements are a natural, versatile option for those seeking to enhance their overall well-being. Hemp seed oil is rich in omega-3 and omega-6 fatty acids, which are essential for cardiovascular health. “There are many other omega-3, omega-6, and omega-9 supplements in the market, but hemp seed oil is one of the better, less adulterated ones,” shares Baron.

Aside from its heart benefits, hemp supplements have become a popular choice for those looking to lose weight. With 10 grams of protein per serving and nine essential amino acids, some people use hemp as a way to keep them feeling full for longer. Since it takes the body longer to break down a complete protein like hemp, it helps curb hunger. Some people also use it to help with constipation as it is packed with fiber. With ongoing research uncovering its benefits, hemp supplements are set to remain a wellness staple, thanks to their potential to support physical, mental, and emotional well-being.

Supplements for Mental Wellness

Magnesium Glycinate

Magnesium has rapidly emerged as one of the most sought-after supplements in the wellness industry. There’s been much buzz about this mineral that even TikTok influencers have been promoting the use of it, which is making many nutrition experts thrilled that the nutrient is finally getting more widespread recognition so it can be implemented more regularly into diets.

Magnesium is a mineral that’s involved in several critical processes in the body, including energy production, glucose metabolism, the regulation of stress, bone mineral metabolism, cardiovascular regulation, and the synthesis and activation of vitamin D. While there are numerous types of it, experts have been leaning towards one in particular—magnesium glycinate. “It has the best value for money, in my opinion, due to its number of benefits,” says Baron. “It’s great for promoting overall relaxation, muscle repair, blood pressure control, sleep, and mood.

One of the primary reasons for its rising popularity is its potential to address sleep and stress-related issues. Glycine, the amino acid in magnesium glycinate, has calming properties that can enhance relaxation and improve sleep quality. Combined with magnesium’s ability to regulate neurotransmitters like GABA (gamma-aminobutyric acid) magnesium glycinate is a natural option for promoting restful sleep and reducing anxiety.

This form of magnesium has also been linked to improved muscle recovery and reduced cramps, making it a go-to choice for both athletes and women who suffer from premenstrual syndrome (PMS) symptoms. Compared to other types of magnesium, this one is an ideal choice as well for individuals with irritable bowel syndrome (IBS) or other digestive issues since it is highly absorbable and extra gentle on the stomach.

Nature Made Magnesium Glycinate

P1,579, Lazada

Solaray Magnesium Glycinate

P1,210, Organics.ph

Ginseng

Ginseng, a time-honored herbal remedy, has been a cornerstone of traditional Chinese medicine (TCM) for centuries. Today, it’s a staple in dietary supplements, teas, and beauty products, celebrated for its versatility and broad range of benefits. Backed by centuries of use and contemporary research, ginseng is recognized for its ability to enhance energy levels, brain function, immune health, and even libido.

As people increasingly seek natural alternatives to pharmaceuticals, ginseng shines as a safe and effective option for promoting overall well-being. Its adaptogenic properties, which help the body adapt to stress and restore balance, are particularly appealing in today’s fast-paced world. By influencing the hypothalamic-pituitary-adrenal (HPA) axis—a critical regulator of stress responses—ginseng helps manage the toll of chronic stress. An overactive HPA axis can amplify minor stressors, leading to burnout, fatigue, and hormonal imbalances. Ginseng’s active compounds have been shown to modulate hormone levels and support HPA axis balance, helping you feel less overwhelmed and more resilient.

In the beauty industry, ginseng has gained its reputation as a ”fountain of youth” thanks to its antioxidant and anti-aging properties. Dr. Jarische Lao-Ang, a board-certified dermatologist, says that ginseng not only has the potential to improve collagen content but can also help protect the skin from UV damage. “Plus, it may also inhibit melanin production to support skin lightening,” she adds. These days, it’s often included in skincare products for its capacity to brighten the skin and combat free radical damage.

Panax Ginseng Vegan Capsules


P1,350, Health Options

Creatine

Creatine is well-known in the fitness world for its ability to enhance strength, endurance, and muscle growth, which explains the lure for athletes, bodybuilders, and fitness enthusiasts. This chemical naturally found in the body, and food items like red meat and seafood, is crucial for energy production in cells. Creatine supplements give your muscles more energy and lead to changes in cell function that increase muscle growth.

But what about non-gym-goers? While creatine is often associated with athletic performance, its benefits go far beyond the weight room. “This supplement is excellent even for non-athletes as it’s also great for brain health,” shares Baron. Emerging research suggests that creatine may have significant cognitive and emotional benefits, making it an intriguing option for anyone seeking to support mental well-being.

Creatine plays a vital role in the production of adenosine triphosphate (ATP), the primary energy source for cellular functions. The brain, being one of the most energy-demanding organs, relies heavily on ATP to perform complex tasks like memory processing, decision-making, and emotional regulation. Supplementing with creatine increases the brain’s energy reserves, which may enhance mental performance and resilience under stress.

“Effects of long-term supplementation are still being studied, however, it being a naturally-occurring compound in our bodies, I personally don’t see potential harm from supplementation in limited doses,” Baron explains. As research continues to uncover its broader benefits, creatine is proving to be more than just a fitness enhancer—it’s a versatile ally for both body and mind.

Nutrabio – Creatine Monohydrate


P1,100, Nutrition Depot

Immunity Boosters

Elderberry

Derived from the dark purple berries of the Sambucus nigra plant, elderberry has gained popularity as a natural remedy for supporting immune health and fighting off colds and flu. Small but mighty, elderberry fruits are chock-full of nutrition, thanks to their dietary fiber, vitamins, and minerals. This age-old fruit is rich in anti-inflammatory and antioxidant compounds, such as vitamin C, flavonoids, and anthocyanins.

It is marketed for several other conditions as well, though opinions vary on whether elderberry is truly helpful. It may be a safe option for managing colds and flu, but there’s not enough evidence that it overstimulates the immune system. Plus, Baron explains that “most elderberry supplements (especially those marketed for children) contain high amounts of refined sugar, making it counterproductive for its intended use.” It may be something to consider during cold and flu season, but it should not replace standard medical care.

Mary Ruth’s Organic Liquid Elderberry

P2,360

Echinacea

Echinacea, also called purple coneflower, is one of the most popular herbs worldwide. Available in various forms such as capsules, teas, tinctures, and extracts, it is believed to reduce cold and flu symptoms like stuffiness, sneezing, and sore throat. Studies have found that echinacea stimulates the production of white blood cells, which play a crucial role in fighting off infections. To maximize effectiveness, many people use it at the first sign of illness or as a preventative measure during peak cold and flu season.

Due to its anti-inflammatory effects, some people are also using it to manage some skin concerns. “A few studies have shown it may help manage eczema-prone skin by improving the epidermal lipid barrier from its antioxidant properties,” shares Dr. Lao-Ang. It’s important to mention, though, that the safety of long-term use of echinacea is unknown.

Echinacea is generally safe for short-term use, but it may cause side effects such as stomach upset or allergic reactions in some individuals, particularly those allergic to plants in the daisy family. There are some concerns that certain populations should avoid using echinacea altogether. Pregnant and breastfeeding women and people with autoimmune conditions should talk with a healthcare provider before using echinacea or any other herbs or supplements.

Beauty Supplements

Collagen Peptides

You’ve probably seen it all over social media as there’s been an incredible buzz surrounding collagen drinks and supplements, with celebrities and influencers endorsing its miraculous benefits for skin, hair, and nails. Because the collagen in our bodies is an essential component of the connective tissue, it seems to make sense that collagen supplements could produce younger-looking skin, ease the pain of aging joints, and give an overall youthful glow.

In essence, collagen is the main structural protein in our skin, and we owe it a great debt, as without it, those fine lines and wrinkles would be a whole lot worse. “With aging, this is depleted, and can lead to loss of hydration, and structural support of the skin,” says Dr. Lao-Ang.

Collagen peptides, also known as hydrolyzed collagen, are broken-down forms of collagen that are easily absorbed by the body. “Oral collagen is rich in proline-hydroxyproline, which stimulates hyaluronic acid production. Hyaluronic acid is a key substance in skin hydration. With its increase in production, oral collagen improves skin hydration,” further explains Dr. Ang.

Neocell Super Collagen Peptides

P2,899, Lazada

Biotin

Biotin, also known as vitamin B7, is most famous for its perceived ability to promote healthy hair growth, combat hair thinning, and strengthen brittle nails. Many users, including celebrities and influencers, credit biotin supplements for enhancing the thickness and shine of their locks.

While clinical evidence supporting these claims remains limited, anecdotal success stories and testimonials have significantly boosted demand. The allure of popping a pill to give limp strands and flaky nails a concentrated boost of goodness is too great for many of us to resist. Companies have capitalized on this trend by marketing biotin in gummies, capsules, powders, and even beverages, making it both accessible and appealing to a broad audience.

“It may have potential effects in improving the health of skin, hair, and nails, but further studies are needed to recommend it,” says Dr. Lao-Ang. “As of the moment, oral biotin supplements are only recommended for people who are proven to be biotin-deficient,” she warns.

Now Biotin

P765, Organics.ph

To Supplement or Not to Supplement?

The appeal of supplements reflects the rise of the wellness culture but also underscores the need for informed decision-making. While supplements can play a valuable role in enhancing nutrition and addressing specific concerns, they are not a cure-all solution. Whether it’s weight-loss pills, muscle-building powders, or anti-aging capsules, supplements are often advertised as shortcuts to achieving desired results.

That said, the efficacy of many supplements remains under scrutiny and experts caution against relying solely on supplements for health and aesthetic goals. Health experts agree that they should complement, not replace, a balanced diet and healthy lifestyle. Consumers should approach the supplement market with a critical eye, relying on reputable products and expert guidance to make choices that genuinely support their health.

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