What Supplements Should I Use If I'm Elderly or getting older?Updated 2 hours ago

Getting older doesn't mean slowing down — but it does mean our bodies need a little more support to keep doing the things we love. Whether you're staying active, managing your weight, or simply trying to feel your best day to day, the right supplements can make a real difference.

Here's a straightforward guide to the True Protein products that are worth considering as you get older, and why they matter.

Please note: The information in this article is general in nature and is not a substitute for personalised medical advice. We always recommend speaking with your GP, dietitian, or healthcare professional before starting any new supplement — especially if you're managing a health condition or taking medication.

🥛 Protein — The Foundation of Healthy Ageing

One of the biggest changes that happens as we age is a gradual loss of muscle mass — a process called sarcopenia. After around age 60, this can accelerate if we're not getting enough protein and staying active. The good news? It's very manageable with the right support.

Most older adults need more protein than the standard daily recommendation — and many simply aren't getting enough through diet alone.

What to try:

• WPI90 — A fast-digesting, high-quality protein that's easy on the stomach and low in fat and lactose. Great added to a smoothie or stirred into oats. Our purest whey option, ideal if you're watching your calorie intake or have a sensitive gut
• Plant Protein — If you're dairy-free or prefer a plant-based diet, this is a brilliant alternative that still delivers a complete amino acid profile.

Tip: Aim to include a protein source at every meal, and consider a shake as a convenient top-up — especially after any physical activity.

💪 Creatine — Not Just for Gym-Goers

Creatine has decades of research behind it, and it's increasingly recognised as one of the most beneficial supplements for older adults. It supports muscle strength, power output, and even cognitive function — all things that naturally benefit from a boost as we age.

What to try:

• Creatine Monohydrate — Pure, unflavoured, and incredibly easy to mix into water, juice, or a protein shake. A small daily amount (3–5g) is all you need.

It's odourless, tasteless, and one of the most well-researched supplements in existence. A simple one to add to your daily routine.

🦴 Collagen — Supporting Joints, Skin, and Bones

Collagen is the most abundant protein in the body, and our natural production of it decreases as we age. This can affect joint comfort, skin elasticity, and bone density — all things that matter more as the years go on.

What to try:

• Collagen Peptides — Hydrolysed for easy absorption, our collagen is unflavoured and dissolves beautifully into hot or cold drinks. Add it to your morning coffee or tea and you won't even notice it's there.

🌿 Magnesium — Sleep, Muscle Function, and More

Magnesium plays a role in over 300 bodily processes — including muscle relaxation, sleep quality, and nerve function. Many older adults are deficient without realising it, and it can show up as muscle cramps, poor sleep, or low energy.

What to try:

• Magnesium — A straightforward supplement that supports rest and recovery. Best taken in the evening.

🧘 Recovery and Gut Health

As we age, recovery from physical activity takes a little longer, and gut health becomes increasingly important for nutrient absorption. A couple of things worth considering:

• Glutamine — An amino acid that supports gut lining integrity and immune function. Particularly helpful if you're doing any regular exercise or recovering from illness.
• Greens Powder — A convenient way to get a broad range of micronutrients if your diet doesn't always include enough vegetables. Not a replacement for whole foods, but a helpful top-up.

☀️ A Note on Vitamins and Minerals

While we focus on what we do best, it's worth mentioning that older adults are commonly low in Vitamin D, Vitamin B12, calcium, and zinc. If you haven't had a blood test recently, it's a great idea to ask your GP to check your levels — targeted supplementation based on your actual needs is always more effective than guessing.

Where to Start

If you're new to supplements and not sure where to begin, here's a simple starting point:

1. Protein powder — to support muscle maintenance
2. Creatine Monohydrate — to support strength and cognition
3. Collagen + Vit C — to support joints and bone health

These three together cover the most common nutritional gaps for older adults and are all easy to incorporate into your daily routine without major lifestyle changes.

Still Not Sure? We're Here to Help

Our team genuinely loves helping people find the right products for their goals — whatever age or stage of life you're in. Reach out via our chat or email and we'll point you in the right direction.

And as always, your health professional knows your situation best — we'd always recommend looping them in before making significant changes to your supplement routine.