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The High Performance Journal - October 28th, 2025

My dad just turned 80 years old, and my in-laws are in their 60s.

As they get older, I've started thinking more seriously about how I can help them stay strong, clear-minded, and full of energy.

Now, diet, sleep, exercise, and mindset are the pillars, but supplements can fill important gaps that lifestyle can sometimes miss, especially as we age.

After a ton of reading, research, trial and error, I found 5 supplements that seem to make the biggest difference for older adults who want to stay strong, sharp, and active.

In today's newsletter, I'll be going into detail on them and how I'm applying them to my parents.

You ready? Let's go 🔥

5 Supplements I'm Getting My Aging Parents To Take

1. Creatine: Strength, Brain Power, And Protection Against Cognitive Decline

Back in 2023, I told my dad I'd secretly start putting creatine in his water to see what would happen. He laughed, but I wasn't kidding.

Creatine gets mislabeled as a "bodybuilding supplement," but it's actually one of the best nutrients for aging well.

It helps muscles create quick energy, reduces fatigue, and makes everyday things like standing up or carrying groceries easier.

Studies show adults over 50 who take 5 grams daily with light strength training gain muscle, move better, and feel stronger. But the real magic is in the brain.

Higher doses (10–15 grams) boost brain energy metabolism, improving memory and mental clarity, and may even help protect against Alzheimer’s and dementia.

I mix mine with an electrolyte powder like ​LMNT​, as it helps with hydration and energy.

Since my dad started, he's noticed sharper thinking and more strength, which is proof that creatine isn’t just for gym bros.

2. Vitamin D3 + K2: The Mood, Bone, And Heart Amplifier

Our family lives in a northern climate, so this is a necessity.

Vitamin D3 and K2 remind me of my marriage to my wife: They go better together.

Vitamin D3 helps your body absorb calcium, while K2 directs that calcium into the bones and teeth instead of your arteries, reducing your risk of calcified blood vessels.

This combo is especially important for older adults. Vitamin D levels drop as we spend less time in the sun, and low vitamin D is tied to weak bones, poor immunity, and even a low mood, while K2 acts like a traffic controller for calcium, keeping the arteries flexible and the bones strong.

Most people do well with 1000-2000 IU of D3 and 90-180 mcg of K2 daily, but you'll want to test this on your own.

I pair both of these together for my parents, along with the next supplement, because it has been shown to help reduce biological aging.

3. Omega 3s: Brain, Heart, And Mood Health

Omega-3s are the Swiss Army knife of good health.

Found in fish, algae, and seeds, they build flexible cell membranes in the brain and heart.

DHA and EPA are the key types, and they protect brain volume and sharpen cognition. Studies show people with higher omega-3 levels have better memory and slower brain aging.

They also fight inflammation, support heart rhythm, improve triglycerides, and, when paired with Vitamin D3, may even slow biological aging.

My parents don’t eat much fish, so I have them take a high-quality fish oil daily. Around 1–2 grams of combined DHA and EPA.

For non-fish eaters, algae-based omega-3s are a great alternative.

It’s one of those supplements you don’t feel immediately, but it quietly compounds for long-term brain and heart protection.

4. Magnesium Glycinate Or L-Threonate: For Calm, Recovery, And Brain Support

A few years ago, my mother-in-law kept waking up in the middle of the night, unable to fall back asleep.

I had her take magnesium glycinate before bed, and just like that, she started sleeping through the night.

Magnesium is one of the most underrated minerals for longevity and quality of life.

It’s involved in over 300 processes in the body, from muscle relaxation to heart rhythm to brain health, yet most people still don’t get enough, and around 75% of adults are deficient due to modern farming practices.

The 2 forms I use most are magnesium glycinate and magnesium L-threonate.

Magnesium glycinate: improves sleep, reduces stress, and relaxes muscles.

Magnesium L-threonate: sharpens focus, boosts mood, and memory.

For adults, I would start them at 310–420 mg of magnesium daily and see where it goes from there.

5. Glycine: Sleep, Recovery, And Cellular Repair

Glycine is a simple amino acid that does big things.

It helps make collagen, which keeps your joints, skin, and connective tissues healthy. It also supports detoxification and metabolic balance, which matter more as we age.

Glycine also supports mitochondrial function and cellular cleanup (autophagy), processes linked to healthy aging and longevity.

I would get my parents to take glycine because of its effect on sleep quality.

Research shows that taking 3 grams before bed reduces fatigue and helps you sleep more deeply while waking up fresh in the morning.

The best part? It's sweet-tasting and dissolves easily in warm water, so my parents can sip it like bedtime tea.

How I'd Get My Parents To Take These Supplements

The best way I found to help people stay consistent was to build supplementation around their day and avoid overloading them all at once.

Here's a schedule I'd use:

• Morning: Vitamin D3 + K2 and omega-3s with breakfast
• Also, morning: Creatine mixed in water and electrolyte powder
• Evening: Magnesium glycinate or magnesium L-threonate
• Bedtime: Glycine in warm water

I'd make each of these a small routine that adds structure and calm, rather than another task to knock off.

The Final Word

Look, the goal isn't to rely on supplements to fix everything. My parents still focus on real food, daily walks, sunlight, and good sleep.

But these 5 nutrients fill in the small but important gaps, supporting strength, memory, mood, and rest as they age.

I'll do anything to help my parents wake up more energized and feeling better in their bodies and that includes adding these to their supplement stack.

These supplements are science-backed and can make a lifetime of difference.

Onward and upward. 🚀

- Dan

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References

Creatine

Bonilla DA, Zarazúa ZG, Valenzuela PL, Vargas-Molina S, Piqueras-Sanchiz F, Castañeda C, Galán-Rodríguez A, Petro JL, Galancho I, de Souza EO. Creatine plus resistance training for healthy aging. Front Physiol. 2024;15:1496544. doi:10.3389/fphys.2024.1496544

Rawson ES, Stec MJ, Whitman SA, Townsend JR. Use of creatine in the elderly and evidence for effects on muscle mass and performance. J Nutr Health Aging. 2011;15(5):436–442. doi:10.1007/s12603-011-0119-y

Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166–173. doi:10.1016/j.exger.2018.04.005

Persky AM, Brazeau GA. Clinical pharmacology of the dietary supplement creatine. Pharmacol Rev. 2001;53(2):161–176.

Vitamin D3 + K2

Singh V, Al-Khafaji F, Tiwari S, Sinha V, Sahu A, Tripathi S. Studies on the synergistic interplay of vitamin D and K for improving bone and cardiovascular health. Food Nutr J. 2022;10(3):111–119.

Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266–281. doi:10.1056/NEJMra070553

Hasan S, McLaughlin MJ, Golub SB, Morris HA, Stamenkovic V, McCabe KM. Effects of vitamins K2 and D3 supplementation in patients with osteoporosis: A randomized clinical trial. Clin Nutr. 2023;42(7):1674–1681. doi:10.1016/j.clnu.2023.05.015

Fusaro M, Gallieni M, Rizzo MA, Stucchi A, Carraro A, Barbieri M, Tripepi G, Plebani M, Cecchin E, Cianciolo G, Brandi ML, Cupisti A, D’Arrigo G, D'Amico M, Gesualdo L, Zoccali C. Vitamin K2 and vitamin D3 administration and the progression of vascular calcification in patients with chronic kidney disease: A pilot randomized study. Nephrol Dial Transplant. 2017;32(9):1520–1528. doi:10.1093/ndt/gfw323

Omega 3s

Welty FK, Warden BA. Two omega-3s in fish oil may boost brain function in people with heart disease. American Heart Association News. 2021 Nov 7.

Loong S, Vincent J, Wang Y, Hou L, Wang Q, Yang H, Yin K, Liu Y. Omega-3 fatty acids, cognition, and brain volume in aging. Neurology. 2023;101(2):105–115. doi:10.1212/WNL.0000000000207103

Mozaffarian D, Wu JHY. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011;58(20):2047–2067. doi:10.1016/j.jacc.2011.06.063

Schwalfenberg GK. Omega-3 fatty acids: their benefits and risks for cardiovascular disease. Can Fam Physician. 2006;52(7):964–970.

Magnesium Glycinate or L-Threonate

Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153–164. doi:10.1111/j.1753-4887.2011.00465.x

Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161–1169.

Slutsky I, Abumaria N, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177. doi:10.1016/j.neuron.2010.01.003

White PJ, Broadley MR. Biofortification of crops with seven mineral elements often lacking in human diets—iron, zinc, copper, calcium, magnesium, selenium, and iodine. New Phytol. 2009;182(1):49–84. doi:10.1111/j.1469-8137.2008.02738.x

Glycine

Watanabe M, Yuki T, Sano M. Beneficial effects of glycine supplementation in collagen production and metabolic regulation. Curr Pharm Des. 2015;21(15):2313–2319. doi:10.2174/1381612821666150309190611

Johnson AA, Kumar S, Adams PD. Glycine and aging: mechanisms of benefit. Exp Gerontol. 2023;186:111876. doi:10.1016/j.exger.2023.111876

Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlates with polysomnographic changes. Sleep Biol Rhythms. 2007;5(2):126–131. doi:10.1111/j.1479-8425.2007.00267.x

Malhotra S, Khullar V, Choudhury AR, Kumar A, Garg J, Tripathi YB. Functional foods for sleep: Glycine, tryptophan, and melatonin. Nutr Neurosci. 2022;25(2):341–351. doi:10.1080/1028415X.2020.1863292

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.