The Dr. Josh Axe Show

Episode: 11 Supplements Every 40+ Adult Should Consider

Host: Dr. Josh Axe
Date: February 9, 2026

Episode Overview

Dr. Josh Axe tackles a crucial topic for listeners over 40: nutritional deficiencies and the supplements nearly every adult in midlife or later should consider. Drawing on scientific studies, patient stories, and his own clinical experience, Dr. Axe explores why these deficiencies are so prevalent, their impact on aging, and the 11 supplements commonly recommended by functional medicine experts. The episode blends practical, science-backed advice and inspiration, with references to celebrity routines, ancient wisdom, and actionable steps for listeners.

Key Discussion Points & Insights

Why Supplements Matter After 40

• Deficiencies, not just aging, drive common “aging” symptoms

  • Tiredness, brain fog, joint pain, and slow recovery are often due to missing nutrients, not just age.
  • “Aging isn’t what slows you down. Nutrient gaps do, chronic inflammation does, and a modern diet built on ultra processed foods does as well.” (01:00)

• Underlying Causes of Deficiency

  • Depleted modern soils, processed foods, and impaired gut function.
  • Modern blood work often misses what cells are actually absorbing.
  • “Normal blood work doesn’t mean your body is operating normally. It just means the levels in your blood work look okay. Not that your cells are actually using them the way they should.” (12:55)

• Prevalence

  • 95% of Americans have at least one nutritional deficiency.
  • 94% low in vitamin D, 90% potassium/choline, 66% vitamin K, 52% magnesium.

• Functional Medicine Perspective

  • Emphasis on targeted supplementation based on advanced testing and symptom analysis.
  • “Most people are wasting their money not taking something they’re actually deficient in.” (14:43)

The 11 Key Supplements for Adults Over 40

1. Omega-3 Fatty Acids (EPA & DHA)

• Role: Reduces inflammation, supports cell membranes, brain, heart, and joint health.
• Food sources: Wild salmon, sardines, anchovies, algae oil; plant-based ALA in flax, walnuts, chia.
• Science: Reduces C-reactive protein (CRP) by 20-30% (19:30).
• Real World: “Jennifer Aniston has said she uses omega 3s for her skin, joints and recovery… Tom Brady has said he uses Omega 3s, they’re a foundational part of his inflammation and recovery program.” (20:31)

2. Vitamin D3 + K2

• Role: Bone health, hormone regulation, immunity, reduces mortality risk, absorbs with healthy fats.
• Deficiency: 94% of people do not meet requirements.
• Science: If deficient, mortality risk up 25%; cancer risk up by 50% over age 65 (10:50).
• Quote: “No other vitamin can hold a candle to vitamin D when it comes to the importance and influence on your overall health.” —Dr. Will Cole (22:26)

3. Creatine

• Not Just for Athletes: Supports brain ATP (energy) by 5-15%, cognition, muscle mass, longevity.
• Food source: Red meat.
• Celebrity Note: “Chris Hemsworth … takes creatine every single day. Not only for building muscle, also for longevity and brain health.” (23:57)

4. Collagen (or Bone Broth Protein)

• Benefits: Joint, gut, skin health; slows wrinkles and recovery decline.
• Special focus: Glycine, an amino acid in collagen, extends lifespan and supports sleep/liver detox.
• Routine: “Every morning I do a protein powder that’s bone broth and organ based.” (25:31)

5. Magnesium

• Functions: Over 300 body reactions, sleep, mood stability, muscle relaxation, ATP/energy.
• Deficiency: Affects at least 50% of adults; risk factors include poor soil and processed foods.
• Impact: “Low magnesium increases the risk of depression by 22% in adults over 40.” (27:10)

6. Probiotics

• Role: Gut health, immune system (70% resides here), neurotransmitters (90% of serotonin).
• Absorption: Improves uptake of other nutrients (e.g., B12).
• Case Study: Patient resolved deficiencies simply by improving gut absorption. (29:00)
• Science: Linked to lower risk of cancer and respiratory infections.

7. Turmeric/Curcumin

• Why: Potent anti-inflammatory, comparable to NSAIDs but safer.
• Clinical study: Reduces CRP and IL-6 by 25-30%.
• Quote: “Tom Brady swears by … turmeric and curcumin. That’s how he played football well into his mid-40s.” (31:01)

8. Coenzyme Q10 (CoQ10)

• Who needs it most: Declines sharply with age, especially in statin users.
• Role: Mitochondrial “spark plug”, essential for cellular energy.

9. Adrenal Tonics & Adaptogens

• Examples: Ashwagandha, Rhodiola, Schisandra, Ginseng, Reishi, Astragalus, Cordyceps.
• Role: Stress resilience, hormone balance, energy, recovery, anti-aging.
• Science: Ashwagandha can reduce cortisol by up to 27% (32:45).
• Customization: Special herbs for men’s and women’s hormone support.

10. Multivitamin

• Why: “A safety net … that prevents the most deficiencies.” (35:01)
• Caveat: Quality matters—choose food-based, high-absorption multis.

11. Superfood Powder (Greens/Reds/Blends)

• Purpose: Ensures intake of phytonutrients, antioxidants, and additional adaptogens.
• Personal routine: “Every morning I do one scoop of a protein powder that’s bone broth and organ based and then I do a superfood powder as well.” (36:22)

Notable Quotes & Memorable Moments

• “Imagine waking up at 50 with more energy, clearer thinking and steadier hormones than you ever had in your 30s. That’s not a fantasy. It’s possible with the right habits.” (00:56)
• “Supplements are not magic, but they are the raw materials the body needs to repair, rebuild, and stay young.” (14:10)
• “If your main deficiency is vitamin B12 and vitamin D and magnesium, but you’re taking a calcium supplement and an antioxidant drink, you’re not doing yourself near as much good as if you were taking exactly what you’re deficient in. And this is happening all the time today.” (14:43)
• “Ancient people regularly consumed organ meats, bone broth, fermented foods, fresh plants and herbs … When we compare that to modern diets, it’s obvious why supplements are widely needed today.” (37:54)
• “Supplements never replace a healthy diet. But adding in the right ones for you can make a really, really big difference.” (39:49)
• “In Japan … there are essentially 100,000 centenarians alive today … people in their 80s and 90s and a few over 100 who were active in the streets … my mind was just blown by this and how healthy they are for so long.” (38:58)

Timestamps for Key Segments

• 00:56 – The reality of nutrient deficiencies and modern aging
• 05:12 – Prevalence and impact of deficiencies in US adults
• 10:50 – Vitamin D (prevalence, risks of deficiency)
• 14:10 – Why supplements are necessary, not just dietary changes
• 19:30 – Omega-3: effects on inflammation and aging
• 22:26 – Vitamin D: functions and clinical importance; Dr. Will Cole quote
• 23:57 – Creatine for brain, muscle, and longevity
• 25:31 – Collagen and bone broth—benefits and integration in daily routine
• 27:10 – Magnesium: critical functions and deficiency effects
• 29:00 – Probiotics: absorption, clinical case, and studies
• 31:01 – Turmeric/Curcumin as an anti-inflammatory champion
• 32:30 – CoQ10 and its decline with age/statins
• 32:45 – Adaptogens: stress management and hormonal support
• 35:01 – Multivitamin as “safety net”—why quality matters
• 36:22 – Superfood powders in daily routine
• 37:54 – Ancient diet vs. today’s—why supplements have become foundational
• 38:58 – Japanese longevity: lessons in lifestyle and nutrition
• 39:49 – Supplements as foundational, not optional, over 40

Closing Thoughts

Dr. Axe emphasizes that supplementing wisely after 40 is about targeting your unique deficiencies and supporting your body’s changing needs, not chasing fads. While diet remains foundational, these 11 supplements have the power to fill nutrient gaps, promote resilience, and slow the processes commonly mistaken for inevitable aging. The choices you make today can determine whether your 50s, 60s, and beyond are filled with vitality or struggle.

Next episode preview: Dr. Axe will launch a free series on how to spot nutrient deficiencies by symptoms—stay tuned!