1. Vitamin D3 (not D2) – Many of us don’t get enough exposure to natural sunlight and as I live in the North of England, I am liable to suffer low levels of Vitamin D3. Obviously I try to get some sun on my long walks and I do catch a few rays during the summer months, but this is England and I need a safety net. Therefore, I take a D3 supplement of 4000 iu (micrograms) every day. The one I take also contains Vitamin K2 (more about that below). I would recommend that you take at least 1000 iu of D3 per day, but no more than 10,000 iu. Here’s an amazing fact – if you take 1000 iu of Vitamin D3 per day, you will reduce your chances of getting a chest infection by 50% and you will also reduce your chances of getting pneumonia by 70% – which is very useful for senior citizens, as Vitamin D3 does amazing things for our immune system.

2. Vitamin K2 – This supplement is really important, especially in older people, because it lowers our potential for suffering from a stroke or heart problem. It works by gathering up calcium that is situated in the wrong parts of our bodies – such as arteries! That calcium is redistributed into our bones and teeth, so as a bit of a double whammy, we get stronger bones – useful for falls and the like. I highly recommend that when you get your vitamin D3, you order one that already contains 100 iu of Vitamin K2.

3. Fish Oil – Omega 3 plays a huge role in heart health and there are a few foods that will provide Omega 3 – such as fish, nuts, meat and vegetables. However, I like to back up my Omega 3 levels with a Fish Oil supplement. I believe that the best source of Omega 3 comes from fish oil and as I don’t eat enough fish, that is another reason why I take a supplement. I also use olive oil and real hard butter, as these are healthy fats rich in Omega 3. It would do no harm to cut out the Omega 6 oils (such as sunflower and vegetable oils) as these cause a lot of inflammation in the body – not ideal for older people.

4. Electrolytes – Many people suffer from a lack of electrolytes and this can lead to a number of problems, such as lack of energy and constipation. I tend to drink a lot of bottled water (tap water is bad) and this helps, but as I am still quite physically active, I like to keep on top of my electrolytes. You can do this by ditching table salt and getting a quality sea salt or pink Himalayan rock salt. I use sea salt with most of my meals and occasionally I may also take an electrolyte capsule (containing Magnesium, Potassium and Sodium).

5. Multi-Vitamins – To top up my minerals (and vitamins), I use a quality water-soluble multivitamin like this one. It is important to check that your vitamins are water-soluble as they will be absorbed by the body very early on, whilst the cheap stuff mostly passes through our bodies, before it has had a chance to be absorbed properly.

6. NAC – N-Acetyl Cysteine is a brilliant supplement and it does so much to help our immune system. It is also ideal for breathing issues, such as COPD and Asthma. NAC helps to regulate Glutathione and this is crucial for the repair of human tissue. This supplement is also linked with benefitting the likes of Alzheimer’s and Parkinson’s disease, not to mention it’s antioxidant and anti-cancer properties.