Longevity in a Capsule: Science-backed supplements that actually preserve your muscle, bone and brain - Insights from the Innersight Podcast #26

When it comes to supplements, the choices can be overwhelming. With so many products promising everything from youthful energy to better sleep, it’s hard to know what really work, especially if your goal is to age well.

To simplify things, we’ve decided to narrow the focus to three key areas essential for healthy aging: muscle, bone, and brain health. This is especially relevant for those aged 50 and up, when the natural aging process begins to impact strength, cognitive function and bone density.

While many supplements get tossed around in conversation, we’re going to stick to those that have solid scientific backing. If we don’t mention it here, chances are it either lacks evidence or doesn’t move the needle significantly.

Why Focus on Muscle?

Muscle is more than just strength, it’s now understood to act almost like an endocrine organ, playing a key role in metabolic health, hormone regulation and even longevity. Research has shown that lower muscle mass (even when adjusted for body size) is linked to a higher risk of mortality. Similarly, simple strength tests like grip strength have been tied to both cardiac and non-cardiac health risks.

So, maintaining muscle isn’t just about staying active, it’s about staying alive and well.

In our own InnersightOne program, we assess muscle through strength, flexibility and stability tests, such as push-ups, squats and grip strength measurements. But while testing is key, targeted supplementation can also make a big difference.

Creatine: The Unsung Hero of Muscle Health

One supplement that consistently stands out in the research is creatine. Often associated with bodybuilders, creatine is actually hugely beneficial for older adults, especially those looking to preserve or improve muscle mass and strength.

What Does Creatine Do?

• Supports quick energy during exercise

• Improves exercise performance and recovery

• Enhances muscle gains when paired with resistance training

• Supports lean muscle mass, even in older populations

• Creatine also has some emerging benefits for brain health

How Much Should You Take?

Your body naturally produces about 0.1 grams of creatine per kg of body weight daily. A good rule of thumb is to divide your weight in kg by 10, that’s roughly the amount your body produces and what you can safely supplement.

General dosage:

• 3–5 grams per day for most people

• Up to 8 grams or more per day for those who weigh more (e.g. 80 kg)

• There is no need to load creatine, just start with a consistent daily dose.

  
  

A Special Note for Women

Women, especially those who consume less red meat, may see even greater benefits from creatine supplementation. In fact, initial water retention (typically between 0.5–1 kg) is muscle hydration, not fat gain. It’s actually a good thing; it means the creatine is working.

If the scale bothers you, consider using an InBody scan to track muscle mass and body water percentages, rather than just your weight.

Protein: A Must-Have as You Age

As we get older, our bodies become less responsive to protein intake, a phenomenon known as anabolic resistance. In other words, your body becomes less efficient at using protein to maintain and build muscle, even if you're eating the same amount you did in your younger years.

How Much Protein Do You Need?

For adults over 50, the recommended protein intake increases significantly:

• 1.2 to 1.6 grams per kilogram of body weight per day

  Example: If you weigh 70 kg, aim for 84 to 112 grams of protein per day

This amount is often difficult to achieve through food alone, especially as appetites may change and the stomach becomes less efficient at absorbing nutrients with age.

To put it in perspective:

• One egg has about 8 grams of protein

• You’d need to eat 10+ eggs a day just to hit your target through eggs alone, clearly not practical.

That’s where supplementation comes in.

There are several ways to supplement protein, and the best choice depends on your dietary preferences and goals.

1. Whey Protein

• Derived from milk

• Contains all essential amino acids

• Helps you feel full and promotes muscle synthesis

• Best for: Most people who are not lactose-intolerant or vegan

2. Pea Protein

• Plant-based alternative for vegetarians and vegans

• Lower in some amino acids but still effective when combined with other plant proteins

• Best for: Those avoiding dairy or following a plant-based diet

3. Essential Amino Acids (EAAs)

• The body can't produce these nine amino acids on its own

• Supplementing EAAs provides the building blocks of protein without the added calories

• 5 grams of EAAs is roughly equivalent to 20 grams of whey protein in effectiveness

• Best for: Those watching their calorie intake or who struggle with large protein shakes

Important note: Increasing protein doesn’t mean increasing calories. You may need to adjust other macronutrients (like carbs or fats) to maintain a healthy balance without gaining unwanted weight.

Collagen

Many people ask about collagen supplements, especially when dealing with joint pain, stiffness or concerns about skin elasticity. Collagen is indeed important but it’s more complex than just taking a scoop of powder.

There are different types:

• Type I and III – Tendons, ligaments, cartilage (important for mobility)

• Type II – Skin and cosmetic benefits

Some studies suggest collagen may help:

• Reduce joint pain, especially in osteoarthritis

• Support connective tissue surrounding muscles

• Improve bone density when taken with other nutrients

Should You Take Collagen?

Maybe. Collagen can be helpful, but only if your body has what it needs to actually convert and use it. This includes:

• Iron

• Vitamin C

Without these co-factors, collagen supplementation may not deliver results. In fact, up to 50% of women in the Western Cape are iron deficient, which means collagen alone won’t be enough.

Tip: If you're considering collagen, make sure your iron and Vitmin C levels are adquate. Get tested before supplementing.

Omega-3 and Vitamin D

We have looked at how muscle mass plays a central role in healthy aging and how creatine, protein, amino acids and collagen can support that process. But to truly maintain muscle, bone, and brain health, we also need to address inflammation, hormonal balance and key nutrients that often get overlooked.

As we age, many of us experience a subtle but chronic increase in inflammation, often called “inflammaging.” This low-grade inflammation makes it harder to build or maintain muscle and puts you in a more catabolic state, meaning your body is breaking down tissue faster than it can rebuild it.

How Omega-3s Help:

• Reduce systemic inflammation

• Support muscle maintenance, particularly in aging populations

• May improve cardiovascular health, brain function and joint mobility

You may already know that omega-3s are found in fatty fish like salmon and mackerel, but unless you're eating these several times per week, you’re probably not getting enough.

Tip: Omega-3 levels can be tested. While it's not a cheap test, it offers valuable insights into whether supplementation is necessary. Adopting a Mediterranean-style diet, rich in fish, olive oil, vegetables and whole grains, is naturally higher in omega-3s and known for its anti-inflammatory effects.

Vitamin D

Despite its name, vitamin D functions more like a hormone, and a powerful one at that. It plays a vital role in:

• Bone health

• Muscle function

• Hormonal balance (e.g. improving the effectiveness of testosterone therapy)

• Supporting your immune system

Why It Matters for Muscle Health:

Vitamin D supports calcium and magnesium metabolism, essential for strong bones and muscle contractions. If your levels are low, it also becomes harder for your body to build and retain muscle, especially when you're supplementing with testosterone or doing resistance training.

Testing Is Key:

Vitamin D is one of those supplements where you must test before taking it.

• Optimal levels: Around 40–60 ng/mL

• Deficiency: Below 20 ng/mL

• Toxicity: Over 100 ng/mL

Many people assume they’re fine, especially in sunny climates like South Africa, but testing tells a different story. In fact, in recent testing, only 1 out of 50 people had optimal vitamin D levels.

Why the Deficiency?

• We’re not spending enough time in direct sunlight

• Most people use sunscreen daily, which blocks vitamin D production

• Older adults absorb and synthesize vitamin D less efficiently

D3 vs. D2:

If you're supplementing, make sure it's vitamin D3, not D2. Many outdated prescriptions still contain D2, which is poorly absorbed compared to D3. Also, consider pairing vitamin D3 with vitamin K2, which helps direct calcium into your bones rather than soft tissues.

Test Before You Supplement

We can’t emphasize this enough: know your numbers.

Unlike creatine or protein, where the margin for error is low, some supplements can do harm if taken unnecessarily. This is especially true for:

• Iron: While many women are deficient (up to 50% in the Western Cape), many men have too much. Iron overload can be harmful.

• Vitamin D: Deficiency is common, but high doses without testing can be toxic over time.

• Omega-3s: May be beneficial, but if your levels are already good, excessive supplementation isn’t helpful.

Before supplementing:

✅ Get a blood test

✅ Discuss the results with a healthcare provider

✅ Re-test after 2–3 months to track changes

Bone: The Framework of Longevity

We often overlook bones because they’re silent, until they break. But make no mistake: your bone health is central to your healthspan.

Why Bone Health Matters:

• Bone is the anchor for muscle strength and movement.

• A hip fracture after age 50 comes with a 30% mortality rate.

• More than half of those who suffer one never regain full independence.

• Stem cells are also produced in bone, which are critical for healing and regeneration.

How Do You Measure It?

A DEXA scan gives a precise picture of your bone mineral density, an excellent baseline to track over time, especially for women after menopause.

What Should You Supplement For Bone Health?

✔️Vitamin D3 + K2

• Vitamin D3 helps absorb calcium from the gut.

• Vitamin K2 ensures calcium ends up in the bones, not the arteries.

• Together, they improve bone density and reduce the risk of arterial calcification.

  
  

Most people need 1,000-2,000 iU of vitamin D3 per day, but not necessarily daily. Weekly or biweekly is also effective.

✔️ Magnesium

• Critical for moving calcium into the bones.

• Helps with sleep, muscle recovery and mood.

• Most people are low in magnesium, but blood tests aren't reliable, so we often recommend supplementing regardless.

Not all magnesium is the same:

Type	When to Take	Use
Magnesium Glycinate	Evening	Sleep, relaxation
Magnesium Threonate	Evening	Sleep, cognitive support
Magnesium Citrate	Morning	Energy, digestion
Magnesium Carbonate	Morning	Energy, mild laxative effect

Tip: Check your supplement labels. "CalMag" products may use forms that aren't helpful for sleep.

✔️ Calcium? Only If Necessary

We usually don’t recommend routine calcium supplementation, unless a DEXA scan or bloodwork shows a significant deficiency. Most people get enough calcium through diet, especially with a balanced, whole-food approach.

Brain Health: The Final and Most Crucial Pillar

Muscles and bones matter, but your brain is who you are. Aging well means preserving cognition, memory and personality.

What Threatens Brain Health?

• Chronic inflammation

• Nutrient deficiencies

• Genetic risk factors (e.g. family history of dementia)

How Do We Support It?

✔️ Omega-3 Fatty Acids

• Especially DHA, which supports brain structure.

• EPA provides powerful anti-inflammatory effects.

• Omega-3s are a cornerstone of brain support, especially in aging populations.

  
  

Tip: Testing Omega-3 levels is possible, but expensive. We use a proxy measure instead.

✔️ Homocysteine: A Proxy for Brain Inflammation

High levels of homocysteine are linked to cognitive decline and cardiovascular risk. We routinely test it as an indicator of brain stress and inflammation.

Homocysteine Target:

• <10 μmol/L for general health

• <8 μmol/L if you have a family history of dementia

  
  

✔️ B Vitamins (B6, B12, Folate)

These nutrients help methylate and clear homocysteine from the system. Deficiencies here are common, especially in older adults or vegetarians.

• Low B12 can lead to brain fog, mood issues and cognitive decline.

• Supplementation is essential if your levels are low, and it’s easily testable.

  
  

✔️Magnesium for Brain & Sleep

We circle back to magnesium because it's so important:

• Helps with deep sleep, which is crucial for memory and mood.

• Threonate and glycinate forms cross the blood-brain barrier more effectively.

  
  

Tying It All Together: The Supplementation Pyramid

You don’t need every supplement every day. What you need is a strategic, tested approach that builds on your unique foundation.

• Creatine + Protein: Yes, especially for muscle maintenance after 50.

• Collagen: Maybe, especially for tendons and joints.

• Omega-3s + Vitamin D3 + K2: Yes, but test where possible.

• Magnesium: Likely yes, especially in the evening.

• B Vitamins: Test if you're concerned about brain health or inflammation.

• Calcium: Only if your diet and scans show a need.

• Hormones: Testosterone, estrogen and thyroid are essential foundations. Supplements work best when these are optimized.

  
  

Focused Supplementation Over Hype

The supplement industry is a multi-billion dollar machine and that’s not by accident. Some people do benefit, but many jump into supplements without first addressing the fundamentals. And that’s where the problem lies.

Don't start with supplements. Start with testing. Know your numbers.

Before adding pills and powders to your routine, ensure your foundation is solid:

• Balanced nutrition

• Consistent exercise

• Stable hormones

• Blood markers in the optimal range

Without that, supplements may have limited impact, or worse, unintended consequences.

Multivitamins: Helpful or Harmful?

Many people reach for a daily multivitamin as a catch-all solution. But this shotgun approach can be ineffective, or even harmful, if not needed.

• Water-soluble vitamins (like B and C) are excreted if not used.

• Fat-soluble vitamins (like A, D, E, and K) can accumulate and become toxic over time.

• Many multi-formulas contain adaptogens and fillers that may cause side effects with long-term use.

A smarter approach?

Pulse your multivitamin use. Use it during stressful periods (e.g. travel, exams, end-of-year fatigue), then take a break. Supplements are tools, not crutches.

Ketones & Beta-Hydroxybutyrate

You may have seen pro cyclists taking mysterious bottles during races. These are exogenous ketones like beta-hydroxybutyrate (BHB).

What do they do?

• Support muscle preservation in the elderly and even in bedridden patients.

• May act as a clean, efficient fuel for both muscles and the brain.

• Can be produced naturally during fasting (especially after 8+ hours).

While not a core recommendation, it’s an interesting emerging option especially for those experimenting with intermittent fasting or metabolic health.

It’s All Connected

Muscle, bone, and brain health don’t exist in isolation.Your habits affect all three, positively or negatively. And what’s the best supplement of all? Exercise.

Exercise improves:

• Muscle mass and strength

• Bone density

• Brain function and mood

If you're not moving your body or challenging your mind, no supplement will rescue you.

Your Core Supplement Stack (Once Your Foundation Is Solid)

You can count them on one hand:

Supplement	Use
Protein	Muscle maintenance
Creatine	Muscle + brain support
Omega-3s	Brain + anti-inflammation
Vitamin D (+K2)	Bone strength + immunity
Magnesium	Bone + sleep + relaxation

Everything else? Test first or use with specific goals in mind.

There are also genetic tests that suggest predispositions to certain nutrient deficiencies (e.g., vitamin D metabolism or vitamin C transport). These can offer some insight but remember, a genetic weakness doesn't confirm a deficiency. Test to know.

In Conclusion:

We’ll leave you with this:

• Know your numbers

• Train your body and brain

• Supplement with focus

  
  

Don’t fall for the hype. And if you're already supplementing, ask yourself: Why? Is it backed by data or just habit?

#Longevity #LongevityTips #HealthyAging #HealthyLifestyle #AgeWell #Supplements #SmartSupplements #EvidenceBased #BrainHealth #MuscleHealth #BoneHealth #CognitiveHealth #ScienceBacked #CreatineForBrain #PersonalizedHealth #PreventativeHealth #PreventativeHealthCare #Innersight