Nutraceuticals After 45: Benefits, Risks, and Smart Use

You want to stay strong, sharp, and independent as you age. You may already be noticing subtle changes, a little more stiffness in the morning, slower recovery after activity, or moments when your energy isn’t quite what it used to be. It’s natural to look for ways to hold on to your vitality, protect your brain, and keep your body working the way you need it to.

Everywhere you turn, supplements promise quick results: better sleep, stronger joints, sharper focus, a “younger” brain.

It’s an appealing message and sometimes, there’s real science behind it. But not every product on the shelf lives up to the claims. Some can waste your money. Others can interact with medications, worsen health conditions, or cause harm.

Understanding the difference between legitimate, evidence-based nutraceuticals and risky products is essential as you grow older. This guide walks you through the facts, explains what works and what doesn’t, and helps you make smart, safe choices to support your health and independence for years to come.

What are Nutraceuticals

Nutraceuticals are products made from food or botanicals that claim benefits beyond basic nutrition. They include vitamins, minerals, omega-3s, probiotics, herbal extracts such as turmeric, and specialized compounds like CoQ10.

In the U.S., supplements are regulated differently from medications. The Food and Drug Administration (FDA) does not approve dietary supplements for safety or effectiveness before they reach the market.

That loose framework puts more responsibility on you as the consumer. Labels can overpromise, doses can vary, and some products contain contaminants or hidden drugs. The NIH Office of Dietary Supplements (ODS) and the National Center for Complementary and Integrative Health (NCCIH) provide science-based fact sheets that can help you separate marketing from evidence.

What Evidence Actually Supports

Research on nutraceuticals varies widely in quality. Large, well-designed clinical studies back some ingredients, while others rely on weak or no evidence.

Here’s where the science is stronger for adults aged 45 and older:

When used appropriately and for the right reasons, some supplements can support health goals, but they’re not magic bullets.

While some people may need specific vitamins or supplements to help with deficiencies, for the average healthy person, following a diet with plenty of fruits and vegetables provides all the essential vitamins and minerals. — Pieter Cohen, MD, Associate Professor, Harvard Medical School.

Cohen says that while some people may need specific vitamins or supplements to address deficiencies, most healthy individuals can get all the essential vitamins and minerals by eating a diet rich in fruits and vegetables.

Real-World Risks You Should Not Ignore

Supplements may seem harmless, but they’re linked to an estimated 23,000 emergency department visits each year in the U.S. Problems often involve heart symptoms from “energy” or weight-loss products and swallowing issues in older adults.

Liver injury tied to certain botanicals is a growing concern. A 2024 analysis found that about 4.7 percent of U.S. adults reported exposure to potentially liver-toxic products like turmeric, green tea extract, garcinia cambogia, and black cohosh. Older adults, especially those with chronic conditions, face a greater risk.

The FDA has an active program to inspect supplement makers, test ingredients, and issue warnings. Always check the Ingredient Directory before trying anything new.

FDA does not approve dietary supplements or their product labeling before they are sold to the public. — Cara Welch, Ph.D., Senior Advisor for the Office of Dietary Supplement Programs (ODSP).

When Supplements Collide with Medications

As you age, you’re more likely to take prescription medications.

Certain supplements can interfere with how those drugs work:

• Blood thinners: Ginkgo, high-dose fish oil, and some botanicals can increase the risk of bleeding.
• Statins: Red yeast rice contains lovastatin-like compounds and can duplicate effects or side effects.
• Antidepressants and sedatives: St. John’s wort, kava, and other herbs can cause dangerous interactions or reduce drug effectiveness.

NCCIH continues to fund research to clarify supplement–drug interactions, but the safest step is simple: bring every product you take to your doctor or pharmacist.

What to Avoid

Some supplements are especially risky:

• Weight-loss and “male enhancement” products. These are frequent sources of hidden prescription drugs or banned ingredients.
• High-dose antioxidants for “anti-aging.” Evidence does not support their use to prevent chronic disease.
• Liver-risk botanicals. If you have liver disease or drink alcohol, be cautious with turmeric, green tea extract, garcinia cambogia, red yeast rice, ashwagandha, and black cohosh.

How to Buy Safer Products

You can lower your risk significantly by shopping carefully:

1. Look for third-party testing. The USP Verified Mark, NSF, or ConsumerLab seals indicate that a product meets quality and purity standards.
2. Read the Supplement Facts panel. Check serving size, dose, and warnings.
3. Check the FDA Ingredient Directory before buying unfamiliar products.
4. Avoid products with “cure” or “treatment” claims. Such claims violate U.S. law.

Legitimate nutraceutical businesses often use a nutraceutical industry merchant account to provide customers with a safer, more reliable checkout experience. These platforms offer secure payment gateways with encryption to protect personal and financial data. They also help prevent fraud, reduce chargebacks, and ensure transactions are processed through verified merchant accounts. This added layer of security builds consumer trust and protects sensitive information.

How To Use Supplements Wisely

Think of supplements as tools, not miracles.

• Fill gaps first. If you have low vitamin D or B12, correct that under clinical guidance. Don’t self-diagnose.
• Target real problems. If you have very high triglycerides, prescription omega-3s may be appropriate — not random fish oil capsules.
• Limit duration. Supplements should be reviewed every 8 to 12 weeks for benefit.
• Start one at a time. Adding multiple products at once makes it hard to track side effects.
• Involve your healthcare team. Always disclose supplements before surgery, procedures, or medication changes.

Aging and Independence

Health setbacks such as falls, hospitalizations, or adverse drug interactions can accelerate the need for assistance with daily living. Thoughtful supplement use may support healthy aging, but misuse can increase those risks.

Too many people turn to supplements and herbs to fight the effects of aging or boost their health. While some can be helpful, many can do more harm than good.

Being proactive with your health by scheduling regular checkups with your doctor, eating well, taking appropriate supplements, and planning ahead for the future costs and burdens of aging. These action items can help you stay healthy and prepared for what’s ahead.

• Learn how Long-Term Care Insurance can safeguard income and assets, ensure access to your choice of quality care, and ease family burden and stress.
• Explore the LTC News Cost of Care Calculator to understand what extended care may cost in your area today and in the decades ahead.
• Use the LTC News Caregiver Directory to search for qualified in-home care options and quality long-term care facilities.
• Visit the LTC News Education Center to explore planning resources, including getting quotes on Long-Term Care Insurance options.

A Simple Starting List to Discuss with Your Doctor

• Vitamin D if your blood test shows a deficiency.
• Prescription omega-3s if triglycerides are very high.
• Probiotics during antibiotic treatment to reduce diarrhea risk.
• Multivitamin if your diet is limited or absorption is impaired.

Questions To Ask Before You Buy

• What health goal am I trying to reach, and how will I measure it?
• What is the exact dose, and is it supported by research?
• Is this product third-party tested?
• Could it interact with my prescriptions or conditions?
• When will I stop if I see no benefit?

Bottom Line

Some nutraceuticals can support healthy aging when used for the right reasons, at the proper doses, and under medical guidance. Others add cost and risk without any real benefit.

Focus on food first, use evidence to guide your choices, and bring your healthcare provider into the conversation. Smart decisions today can help protect your health and independence tomorrow.

Health disclaimer: This article is for informational purposes and does not replace medical advice. Always consult your licensed healthcare provider before starting or stopping any supplement.