Onto Fitness Vitamins and Supplements

Typical Dosage for Older Adults

• Standard dose:
  • 3–5 grams per day of creatine monohydrate is considered safe and effective for older adults.
• Loading phase (optional, not required):
  • Some people take 20 g/day (split into 4 x 5 g doses) for 5–7 days, then continue with 3–5 g daily.
  • But for older adults, skipping the loading phase and just starting with 3–5 g daily works just as well over time.

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🎯 Benefits in Late 60s

Research suggests creatine can help older adults with:

• Muscle strength & mass (especially when combined with resistance training).
• Mobility & balance (reduced risk of falls).
• Bone health (supports muscle → bone loading).
• Cognition (some studies show benefits for memory and mental fatigue).

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⚠️ Safety & Considerations

• Generally safe at 3–5 g/day for healthy adults.
• Kidneys: If you have kidney disease or reduced kidney function, check with your doctor first.
• Hydration: Drink enough water, as creatine draws water into muscles.
• Form: Creatine monohydrate powder is the most studied and recommended form.

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👩‍🦳👨‍🦳 Men vs Women

• Dosage is usually the same for men and women in late 60s.
• Benefits apply equally, though women may especially benefit for bone and muscle preservation during aging.

Yes, you can take protein powder if you have rheumatoid arthritis (RA), and in many cases, it may be beneficial — especially if you’re aiming to maintain or build muscle mass, support healing, or manage your weight.

However, there are a few important considerations:

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✅ Benefits of Protein Powder for RA

1. Muscle Maintenance: RA can lead to muscle loss over time, especially if inflammation is chronic. Adequate protein intake helps prevent muscle wasting.
2. Joint Support: Protein helps build the connective tissue around joints.
3. Energy & Recovery: If you’re exercising (e.g., walking or weight training), protein powder supports recovery and strength.
4. Weight Management: Maintaining a healthy weight reduces pressure on joints.

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⚠️ What to Watch For

Type of Protein Powder

Whey Protein Isolate: Easily digestible, high-quality; may cause issues if you’re dairy-sensitive.

Plant-Based Proteins (like pea, hemp, or rice protein): Good for those avoiding dairy, and usually anti-inflammatory.

Collagen Powder: While not a complete protein, collagen may help joint health and complements other proteins well.

Additives and Artificial Sweeteners: Some powders contain sugar alcohols, gums, or artificial flavors that can cause gut discomfort or trigger inflammation. Look for clean labels.

Kidney Function: If you have kidney issues (sometimes a concern with long-term RA or medications), consult a healthcare provider before taking high amounts of protein.

Interaction with Medications: Generally, protein powders don’t interfere with RA medications like methotrexate or biologics, but always double-check with your rheumatologist.

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🥣 How to Use Protein Powder with RA

Add to smoothies with anti-inflammatory ingredients (like spinach, berries, flaxseed, turmeric).

Use as a meal supplement if your appetite is poor during flares.

Consider splitting doses (e.g., 10–15g morning and evening) rather than one large serving.

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Recommended Daily Intake

Most adults need 1.0 to 1.5 grams of protein per kilogram of body weight daily if managing chronic illness and staying active. So if you weigh 70 kg, aim for 70–105g of protein per day, ideally split across meals/snacks.

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👍 Best Practice

Choose a low-inflammatory, clean protein powder, check in with your doctor or dietitian, and monitor how your body responds — especially if you’re starting something new.

That’s an excellent and very common question. The short answer: there is currently no proven natural way to “clear out” calcium that is already deposited in arteries or veins. Once vascular calcification forms, it’s like bone tissue—it doesn’t dissolve easily.

But there are natural strategies and nutrients that may help slow, stabilise, or reduce progression of calcification:

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🌿 Nutrients & Natural Approaches

1. Vitamin K2 (especially MK-7)

Activates proteins (like matrix Gla protein) that prevent calcium from depositing in arteries.

Helps “redirect” calcium into bones where it belongs.

Found in: natto (fermented soy), hard cheeses, egg yolks, grass-fed meats.

Supplements are being studied—some data shows reduced progression of arterial stiffness.

2. Magnesium

Acts as a natural calcium antagonist.

Higher magnesium intake is linked to less vascular calcification.

Found in: leafy greens, nuts, seeds, whole grains.

3. Omega-3 Fatty Acids

Anti-inflammatory and support vascular health.

Found in: fatty fish (salmon, sardines), flaxseed, walnuts.

4. Antioxidants & Anti-inflammatory Foods

Chronic inflammation promotes calcification.

Diet rich in polyphenols (berries, olive oil, green tea, turmeric) can help lower inflammation.

5. Lifestyle

Regular exercise improves vascular flexibility and circulation.

Avoiding smoking and excessive alcohol protects vessels.

Stress management helps reduce oxidative stress.

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⚠️ What Doesn’t Work

Chelation therapy (EDTA): sometimes promoted as a “calcium remover,” but strong evidence is lacking for reversing calcification. Some trials suggest benefit in specific cases (like diabetes with prior heart attack), but it’s not considered mainstream or “natural.”

High-dose calcium supplements: may worsen vascular calcification if not balanced with K2 and magnesium.

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🧭 The Realistic Goal

Clearing existing calcium completely isn’t possible with natural methods right now.

Slowing or halting progression is achievable with diet, supplements (K2, magnesium), exercise, and managing conditions like diabetes, high blood pressure, and kidney disease.

Preventing new calcification is where natural methods really shine.

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👉 Jan, since you’ve mentioned in the past that you have osteoporosis in your knees and rheumatoid arthritis, balancing calcium for bone strength while preventing vascular calcification is especially important. Vitamin K2 with D3 and magnesium is often discussed in this context, but it’s best done under medical supervision so that bone and vascular health are both supported.

Vascular calcification is the buildup of calcium phosphate crystals within the walls of blood vessels. It’s not just a passive process of “wear and tear” but an actively regulated biological phenomenon that shares similarities with bone formation. Here’s a detailed breakdown:

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🔎 What It Is

Definition: Hardening of blood vessel walls due to calcium deposits.

Types:

Intimal calcification: Occurs in the inner vessel lining, usually linked to atherosclerosis (plaque buildup).

Medial calcification (Mönckeberg’s sclerosis): Affects the middle layer of arteries, often seen in diabetes and chronic kidney disease.

Common Sites: Coronary arteries, aorta, carotid arteries, peripheral arteries.

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⚠️ Why It Matters

Stiffens vessels → reduces elasticity, making it harder for arteries to expand and contract.

Raises blood pressure because stiff arteries resist blood flow.

Increases cardiovascular risk → linked to heart attacks, strokes, heart failure, and higher mortality.

Predicts risk better than cholesterol levels alone: coronary artery calcium (CAC) scoring is often used to assess heart disease risk.

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🔬 Causes & Risk Factors

1. Ageing – natural vascular wear, more calcium deposition with age.
2. Chronic Kidney Disease (CKD) – phosphate and calcium imbalances accelerate calcification.
3. Diabetes – higher glucose and inflammation promote calcification.
4. Atherosclerosis – cholesterol plaques become calcified over time.
5. Genetics – some inherited conditions predispose to early vascular calcification.
6. Lifestyle – smoking, poor diet, lack of exercise contribute indirectly.
7. Medications & Hormones – e.g., vitamin D and calcium imbalance, or warfarin (affects vitamin K pathways).

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⚙️ Biological Mechanism

Vascular smooth muscle cells (VSMCs) transform into bone-like cells (osteoblast-like).

Inflammation and oxidative stress trigger this shift.

Matrix vesicles (tiny particles) released from cells serve as “nucleation points” for calcium crystal growth.

Inhibitors of calcification normally exist (e.g., vitamin K–dependent proteins, fetuin-A), but when they fail, calcification progresses.

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🧪 Diagnosis

Imaging:

CT scan (CAC scoring): measures calcium in coronary arteries.

X-rays/Ultrasound: sometimes show vessel calcification.

Lab tests: phosphate, calcium, parathyroid hormone (PTH), kidney function.

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💊 Treatment & Management

There’s no direct way to reverse vascular calcification, but progression can be slowed:

Control underlying conditions:

Blood pressure management.

Tight glucose control in diabetes.

Managing phosphate/calcium in CKD.

Lifestyle:

Stop smoking, eat a heart-healthy diet, exercise regularly.

Limit excess calcium supplements unless prescribed.

Medications:

Statins (lower cholesterol, though effect on calcification is complex).

Phosphate binders (in CKD).

Vitamin K (studied for its protective role in preventing calcification).

Emerging therapies: Research into drugs that block bone-like changes in vessels is ongoing.

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🩺 Prevention

Regular cardiovascular checkups.

CAC scoring if at intermediate heart disease risk.

Diet rich in leafy greens (vitamin K), low in ultra-processed foods.

Avoid smoking, maintain exercise, manage weight.

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✅ In summary: Vascular calcification is a serious process where blood vessels “turn to bone-like tissue,” leading to stiff arteries and higher cardiovascular risk. While not reversible yet, early detection and good control of risk factors (diabetes, CKD, hypertension, lifestyle) are key to slowing it down.

1. Core Mitochondrial Support Nutrients

These directly aid the mitochondria in producing ATP (energy) and improving efficiency.

Coenzyme Q10 (Ubiquinol form preferred) – Essential for the electron transport chain; ubiquinol is more bioavailable, especially for people over 40.

Acetyl-L-Carnitine (ALCAR) – Transports fatty acids into mitochondria for energy and may improve mental clarity.

Alpha-Lipoic Acid (ALA) – A potent antioxidant that also regenerates other antioxidants like vitamin C and E.

Magnesium (Magnesium malate or glycinate) – Supports ATP production and muscle function.

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2. Mitochondrial Biogenesis Activators

These help create new mitochondria and repair existing ones.

PQQ (Pyrroloquinoline Quinone) – Stimulates mitochondrial growth and improves energy metabolism.

Resveratrol or Pterostilbene – Activates sirtuins (SIRT1), linked to mitochondrial biogenesis.

Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN) – Boost NAD+ levels, essential for mitochondrial function and repair.

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3. Antioxidants & Protective Compounds

These protect mitochondria from free radical damage.

Vitamin C & Vitamin E (mixed tocopherols) – Neutralize oxidative stress in and around mitochondria.

Glutathione (liposomal or NAC precursor) – Master antioxidant protecting mitochondrial membranes.

Astaxanthin – Potent antioxidant that protects mitochondrial membranes from oxidative stress.

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4. Mitochondrial Membrane & Cell Structure Support

Omega-3 Fatty Acids (DHA & EPA) – Maintain mitochondrial membrane fluidity.

Phosphatidylcholine – Supports mitochondrial and cell membrane repair.

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5. Lifestyle & Co-factors for Regeneration

Supplements work best alongside habits that stimulate mitochondrial renewal:

Intermittent fasting or time-restricted eating – Triggers mitophagy (removal of damaged mitochondria).

High-intensity interval training (HIIT) – Strong stimulus for mitochondrial biogenesis.

Cold exposure – Activates mitochondrial density in brown fat.

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✅ Safety Note:
If you have rheumatoid arthritis or are on methotrexate/Olumiant (as you mentioned before), certain supplements like high-dose antioxidants, resveratrol, or immune-modulating compounds might interact with your treatment. It’s best to get your rheumatologist’s approval before starting a full mitochondrial stack.

Elderberry (from the Sambucus plant, especially Sambucus nigra) has been traditionally used for a variety of health benefits. Here’s a summary of what elderberry is good for, based on research and traditional use:

1. Immune Support

• Elderberry is best known for boosting the immune system.
• It’s rich in antioxidants, particularly flavonoids like anthocyanins, which help the body fight oxidative stress.
• Some studies suggest elderberry syrup can reduce the duration and severity of colds and influenza if taken at the onset of symptoms.

2. Cold and Flu Relief

• Clinical studies show that elderberry extracts can lessen cold and flu symptoms, possibly by inhibiting the replication of viruses and reducing inflammation.
• It may ease fever, headaches, sore throats, and congestion.

3. Anti-Inflammatory Properties

• Elderberries contain anti-inflammatory compounds that may help with inflammation-related conditions.
• They might reduce swelling and pain in conditions like sinusitis or arthritis, although more research is needed.

4. High in Antioxidants

• Elderberries are high in vitamin C, phenolic acids, and flavonols, all of which help combat free radicals in the body and may reduce chronic disease risk.

5. Heart Health

• Some studies suggest elderberry might help lower cholesterol and improve blood vessel function, which could be beneficial for cardiovascular health.
• The flavonoids may also support healthy blood pressure levels.

6. Blood Sugar Control

• There is early evidence (mostly from animal studies) that elderberry may help regulate blood sugar levels, potentially benefiting people with diabetes or insulin resistance.

7. Skin Health

• Thanks to its antioxidant and anti-inflammatory properties, elderberry extracts are sometimes used in skincare products to promote healthy, youthful-looking skin and reduce acne.

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Important Notes:

• Raw elderberries (and other parts of the plant) are toxic if not properly cooked — they contain cyanogenic glycosides, which can cause nausea, vomiting, and diarrhea.
• Supplements vary in strength and quality — syrups, gummies, and capsules are popular forms.
• While elderberry appears safe for short-term use, it hasn’t been widely studied for long-term use.
• People with autoimmune conditions, or those on immune-suppressing drugs, should consult a doctor before use, as elderberry stimulates the immune system.

Figs — whether fresh or dried — are packed with nutrients and have been valued for their health benefits for thousands of years. Here’s a breakdown of the main health benefits of figs:

1. High in Fiber

• Figs are an excellent source of dietary fiber, particularly soluble fiber, which helps:
  • Improve digestion.
  • Promote regular bowel movements (natural remedy for constipation).
  • Support gut health by feeding beneficial gut bacteria.

2. Rich in Antioxidants

• Figs contain a variety of antioxidants, including phenolic compounds, which help protect cells from oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer.
• Fresh figs have higher antioxidant content than dried ones.

3. Supports Heart Health

• The fiber in figs can help lower total and LDL (“bad”) cholesterol.
• Figs are a source of potassium, which helps manage blood pressure by counteracting the effects of sodium.
• Some studies suggest figs may improve blood fat levels and reduce the risk of heart disease.

4. Bone Health

• Figs are relatively rich in calcium, magnesium, and phosphorus, which are important for maintaining strong, healthy bones.
• They also contain small amounts of vitamin K, which plays a role in bone health.

5. Blood Sugar Control

• The fiber in figs slows digestion and the absorption of sugars, helping regulate blood sugar levels.
• Some studies suggest fig leaf extract may improve insulin sensitivity and blood sugar control, but more human studies are needed.

6. Weight Management

• High-fiber foods like figs can promote feelings of fullness, which may aid in appetite control and weight management.
• However, dried figs are calorie-dense and should be eaten in moderation if you’re watching your calorie intake.

7. Potential Anti-Inflammatory Effects

• Figs contain various plant compounds that may have anti-inflammatory effects, which could benefit conditions like arthritis or skin issues.

8. Skin Health

• Traditional medicine has used figs (and fig extracts) for treating skin conditions like eczema and psoriasis.
• Their antioxidant properties can protect the skin from free radical damage.

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Nutrition Highlights (per 100g fresh figs)

• Calories: ~74
• Fiber: 2.9g
• Potassium: 232mg
• Calcium: 35mg
• Magnesium: 17mg
• Small amounts of iron, copper, and B vitamins.

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Important Notes

• Fresh figs are lower in sugar than dried figs, which concentrate sugar as they dry.
• Dried figs are nutrient-dense but also higher in calories and sugars — good for quick energy but best eaten in moderation.

Elderberry flowers — from the Sambucus plant — are just as valuable as the berries when it comes to health, though they’re used a bit differently. Elderflowers have been used in traditional medicine for centuries, especially in Europe, and modern research is starting to validate some of their benefits.

Here are the main health benefits of elderberry flowers:

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1. Immune System Support

• Like the berries, elderflowers are rich in antioxidants, particularly flavonoids, which help boost immune function and protect against oxidative stress.
• Elderflower tea or tincture is often used at the onset of colds and flu to reduce symptoms.

2. Anti-Inflammatory Properties

• Elderflowers have strong anti-inflammatory effects, which can help reduce swelling, sinus pressure, and symptoms of inflammatory conditions.
• They are sometimes used in natural remedies for arthritis and other inflammatory diseases.

3. Respiratory Relief

• Traditionally, elderflowers are used as a natural remedy for colds, sinus infections, and respiratory tract issues.
• They act as a mucus thinner and help ease coughs, nasal congestion, and seasonal allergies (hay fever).
• Elderflower tea is popular for soothing sore throats and reducing fever.

4. Diuretic and Detox Support

• Elderflowers are mildly diuretic, meaning they encourage urination, helping to:
  • Reduce fluid retention.
  • Support detoxification and kidney health.
• They have also been used traditionally to promote sweating during fevers, helping the body cool down and recover faster.

5. Skin Health

• The flowers have gentle astringent and anti-inflammatory properties, making them popular in skincare.
• Elderflower extracts are often used in creams, lotions, and toners for:
  • Soothing irritated skin.
  • Reducing redness and inflammation.
  • Supporting healing of minor wounds or acne-prone skin.

6. Digestive Support

• Elderflowers have been used as a traditional remedy for digestive upset, helping with mild constipation, bloating, or cramps.
• Their mild anti-inflammatory effect can help calm the gut lining.

7. Rich in Nutrients

• Elderflowers contain vitamin C, bioflavonoids, and small amounts of minerals, supporting overall immune and skin health.

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Common Ways to Use Elderberry Flowers

• Tea/Infusion: Made by steeping dried flowers in hot water.
• Tinctures: Concentrated extracts used for immune support.
• Skincare Products: Extracts or infused oils in creams and serums.
• Syrups and Cordials: Elderflower syrup is also famous in culinary use (though sweetened versions should be enjoyed in moderation).

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Safety Notes

• Elderflowers are generally safe when properly prepared (dried or cooked).
• As with elderberries, raw parts of the elder plant (especially stems and leaves) can contain toxic compounds — so only properly prepared flowers should be used.
• Allergic reactions are rare but possible, especially in people sensitive to other flowering plants.

Material: Soft, stretchable silicone is generally the best balance of durability, comfort, and waterproofing. Latex or nylon/lattice “hairnet” style caps may be lighter, but may not keep hair dry or feel as snug.

Roomy cut or extra volume design: Look for “long hair”, “extra large”, “3D fit”, “snag-free” or “loose fit” terminology. Caps specifically labelled for braids, locs or dreadlocks are often worth a try.

Durability & ease of donning: A cap that’s easy to put on and remove without causing pain or stress to the hair is key. Some “wrinkle-free” or “snag-free” designs work very well here.

Double-lining or thicker silicone: Extra thickness helps the cap hold its shape over a big bun or ponytail, and adds strength so it doesn’t rip easily.

Good sealing / ear coverage: A cap that covers the ears or has a deeper rear profile can keep water out more effectively, especially in lap or open-water swimming.

Proper fit for your hair type: If you have very thick, curly, or afro hair (or a large bun), look for “extra-large”, “XL”, or caps marketed for braids, locs, and dreadlocks.

Ease of washing and drying: Silicone caps are easy to rinse and dry. After each swim, rinse with fresh water and allow the cap to air dry to prolong its life.

Quick Highlights

• Speedo Long Hair Swim Cap – Lightweight “snag-free” silicone, designed specifically for swimmers with long hair. Smooth fit, easy to put on and off, good for regular training.
• Speedo Silicone Long Hair Swim Cap – Another Speedo option, heavier silicone, designed for extra volume. Great hair protection and durability.
• TYR Long Hair Wrinkle‑Free Cap – Ergonomically designed, asymmetric cut to reduce pressure, good stretch capacity—often praised as an “editor’s choice” for comfort.
• The Dread Shop Long Hair Swim Cap – Specifically made for very long or thick hair, dreadlocks, or afros. Great if you find most caps too tight or cramped.
• ZONE3 Extra Long Hair Swim Cap – A triathlon-ready or fitness-ready cap with good volume and durability—suitable for those who swim seriously.
• Solid Color Swimming Cap and Extra Large Swim Cap (Braids/Dreads) – Budget-friendly options with decent stretch. Useful if you want a spare cap or are experimenting with what size/style fits your hair best.
• Extra Large Waterproof Silicone Swim Cap – A generic “XL” silicone cap that offers a large volume space and keeps water out better than fabric or mesh caps.

1. Start with dry hair: If your hair is wet or very damp, it’s bulkier and harder to tuck in neatly.
2. Gather your hair loosely: A low bun or ponytail is easier to tuck than a high bun. If your hair is very thick or voluminous, tie it partway, then fold it over itself to create a compact shape.
3. Stretch the cap wide: Pull the front (forehead) part of the cap over first, then gradually stretch it over the back, letting the rear section (with the extra volume) slip over your hair.
4. Don’t fight the elasticity: If the cap feels tight, gently adjust or re-gather your hair rather than over-stretching the cap—this helps it stay in place and last longer.
5. Tuck and re-adjust: Once the cap is on, tuck stray hairs under the rear section and smooth out pressure points. If parts of your hair are slipping out, re-adjust until everything feels secure.
6. Rinse and dry after swimming: Run fresh water through the inside and outside of the cap, let it drip dry, then leave it somewhere shaded to finish drying. Avoid wringing or twisting the cap too roughly.

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❓ FAQs

Q: Does a long hair swim cap keep my hair completely dry?
A: Not usually. Most long-hair silicone caps limit water entry more than a standard cap, but unless you use a “dry-cap” system (or a second cap over the top), some water will seep in—especially around the edges. The goal is to reduce chlorine exposure, tangling, and drag, not necessarily to produce an entirely dry head.

Q: Latex or silicone — what’s better for long hair?
A: Silicone is generally better. It’s more stretchable, gentler on hair, more durable, and often has better sealing and snag-resistance. Latex caps are lighter and cheaper, but can be tighter and less forgiving.

Q: What if I have extremely thick hair, braids, or dreadlocks?
A: Look for caps labeled “extra large”, “XL”, “volume fit”, or marketed for dreadlocks or afros. Some brands make deeply cut “3D” silicone caps or mesh “hairnet” caps that can go over your tucked hair without compressing it too tightly.

Q: How do I avoid headaches or cap pressure?
A: Avoid over-tightening or stretching the cap too aggressively. Try to keep hair low and compact rather than trying to shove a full bun into a tight cap. Caps with softer silicone, wrinkle-free design, and ergonomic shaping (e.g. asymmetric cuts) can help a lot.

Q: How much should I expect to spend?
A: In Australia, decent long hair silicone caps start from around AUD $15 and go up to AUD $40–$50 for higher-end models or specialized “extra-volume” versions.

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🧠 Final Thoughts

If you swim regularly and have long or voluminous hair, investing in a long hair swim cap can seriously improve your experience in the water. You’ll protect your hair better, reduce tangles and drag, increase comfort, and spend less time fussing with wet hair after your session.