Promoting Senior and Elderly Exercise: Supplements Can Help

Daily exercise is an essential factor in maintaining good health and promoting a long life for seniors and the elderly. According to the MayoClinic, “Workout boosts your overall health and your feeling of well-being, that places extra energy in your activity every day.”

Seniors who exercise for at least 30-60 minutes per day can benefit from supplementing a healthy diet with vitamins, minerals and herbal supplements that promote their ability to exercise comfortably. According to the National Institute of Health (NIH), Exercise is “one of the healthiest things you can do”

There are many supplements that can be of benefit to seniors who exercise in order to maintain their health and promote longevity. It is a good idea to supplement with vitamins, minerals and herbal supplements that contribute to helping seniors exercise daily without pain and discomfort. Supplements can promote energy and help seniors heal after exercise.



First, a daily dose of good quality multivitamins can protect seniors and the elderly from vitamin and mineral deficiencies which can sap energy and slow the body’s ability to heal. Multivitamins should not be taken in place of good nutrition and eat a healthy diet, but as “insurance” that a senior’s need for vitamins and minerals in the diet is met.

Vitamin D

Vitamin D helps support bone health and helps prevent bone fractures in seniors. A good vitamin D supplement should contain vitamin D3. The RDA (Recommended Dietary Allowance) of vitamin D for seniors is 400 to600 IU (International Units) per day.

B Vitamins

Vitamin B12 can be taken as a supplement before exercise to promote the body’s metabolism and ability to create energy. Vitamin B12 can be taken in liquid form sublingually (under the tongue) for a quick energy boost before exercise. The recommended dosage is 2.4 mcg a day.

Folic Acid (folate), a B vitamin, helps muscles repair and heal more quickly after an exercise session. The daily recommendation for folate and folic acid is 400 mcg per day.



Calcium also supports bone health by preventing bone loss and osteoporosis. Calcium can be supplemented up to 1200 mg per day.


SAM-e (S-Adenosylmethionine)
SAM-e (S-Adenosylmethionine) is a supplement that can be taken daily to support bone and joint health. It helps to repair cartilage and increases cartilage formation.


Glucosamine/Chondroitin is another supplement to support joint comfort for the exercising senior. It helps the body form new cartilage and repair cartilage in the joints.


Garlic can be taken in the form of odorless caplets to support circulation and heart health. It is very helpful in regulating blood pressure.

Whey Protein

Whey Protein is a helpful supplement for exercising seniors to boost their protein intake before exercise. It is important to have enough protein in your diet to fuel the muscles during exercise. Whey Protein is taken as a supplement in “shake” form. Protein shakes can be made just before exercise and come in flavour’s such as chocolate, vanilla or orange.

Remember: Before beginning an exercise regimen, taking additional vitamins, minerals or starting any herbal supplements, be sure to consult your doctor. It is imperative to check the safety of your vitamins, minerals and herbal supplements in case of dangerous drug interactions with other medicines you may be taking.

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