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Vitamin D

Vitamin D

Essential for bone and mineral metabolism, it has been found to affect other systems, including the cardiovascular, muscular, endocrine and nervous. But only for those with genuine deficiency, vitamin D supplementation have significant benefits.

A blood test will show your vitamin D levels, and from there you can make an informed decision. 

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Multivitamins

Several scientific reviews have shown daily multivitamins to have a weak effect on preventing heart attacks and improving cognition. Instead of taking one pill that can't possibly fit every person's daily requirements, it’s recommended to supplement specific deficiencies or needs.

If you're worried about a particular health problem, pay no attention to your diet, or are always dieting, then search for the common vitamin weakness, and look at your diet.

Fish Oil

Often linked to good heart health, it’s been recently suggested by studies that those with the lowest levels of fish oil (specifically EPA and DHA) have the highest risk of heart disease. Research also suggests that it helps with brain development and also mental illnesses.

Given its safety, price, and potential benefits, the odds are that this is a product worth taking. Algae oil is a good vegetarian alternative for fish oil.

Glucosamine

Joint pain and osteoarthritis are commonly treated with glucosamine, and it helps with pain relief and slowing down arthritis.

Be sure you are using glucosamine sulfate, as glucosamine hydrochloride has been shown to be less effective. 

Protein Powder

Whey protein has been shown to help aging men increase or preserve muscle mass, which is very important for mobility and overall health. To find out if you should use it, work out whether or not you are not eating enough regular protein.

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If someone can find vegan food in pubs, restaurants, and fast food outlets, then the spillover to a vegan lifestyle will be easier.

However, there is a risk that nutrient deficiencies might develop over time that will not be immediately apparent, like tiredness with low B12 levels, infertility with low iron or osteoporosis from a calcium deficiency.

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Individual Supplement Studies

Looking at individual studies won't determine if vitamin supplementation is good for you. They're scientifically dense and the conflicts of interest can be very hard to spot.

"Systematic review papers" are much better suited for that. This is where independent scientists gather up all the available data and re-analyze it to answer big questions.

Over-The-Counter Pills

About 25 percent of adults above 50 years of age try to improve their brain health and memory by taking supplements.

These pills claim to enhance memory, attention and focus, protecting against Dementia or Alzheimer’s disease, but offer no proof of effectiveness or safety.