Ryan Reynolds' personal trainer shared the 11 supplements that help him stay fit as he ages

• Celebrity personal trainer Don Saladino shares his daily supplement intake with Business Insider.
• Experts advise a 'food first' approach, but supplements can fill nutritional gaps.
• Saladino's regimen includes multivitamins, omega-3, creatine, magnesium, and vitamin D.

Don Saladino takes his health and fitness seriously.

The 47-year-old New York-based personal trainer has worked with celebrities including Ryan Reynolds, Blake Lively, and Anne Hathaway.

Saladino told Business Insider that he's dedicated to eating and training optimally, and he strives for continuous improvement as he ages.

"Is my body composition better now than it was when I was in my 20s? Yes," Saladino said. "Am I as strong now as I was when I was in my 20s? Yes. Can I do all the things now that I did when I was in my 20s? One-hundred percent. No doubt. I feel like my physique gets better and better."

While nutrition, training, and sleep play the biggest roles, supplements are also a part of Saladino's lifestyle.

Experts in various fields generally recommend a "food first" approach (meaning striving to get all the nutrients you need from food) as overdoing supplements can have harmful side effects. However, everyone's requirements are different, and supplements can help people fill gaps.

Saladino takes the vast majority of his supplements with his first meal of the day. Having that as his routine helps him remember to take them, he said.

He shared his list of 11 daily supplements with BI.

Multivitamin

While much existing research suggests that multivitamins have minimal impact, some studies suggest they can be beneficial for memory in older people, and the National Institute of Health said they can help people who aren't getting enough of certain nutrients.

Omega-3 fish oil

Omega-3 fatty acids in foods such as oily fish are well-established to benefit heart health. They slow the build-up of plaque (which blocks the arteries), lower blood pressure, and reduce triglycerides, a type of fat in the blood.

However, whether fish oil supplements provide the same benefits as eating oily fish is still inconclusive.

Creatine monohydrate

Creatine occurs naturally in foods such as red meat, and it helps the body produce energy for intense activity.

"It's one of the most highly researched supplements out there, and I can't tell you a reason not everyone should be taking it," Saladino said.

Emerging research also suggests links between creatine and mental health and cognitive benefits, too.

Magnesium

Saladino takes a magnesium supplement before bed, he said.

Magnesium is involved in various bodily processes, including regulating muscle and nerve function, managing blood sugar, and making protein, bone, and DNA.

The recommended daily amount for adults is between 310 and 420 milligrams depending on age and sex, which can also be attained by a large handful of almonds or eight small potatoes.

Vitamin D

Vitamin D is important for bone health, mood, and immunity support. We can get vitamin D through sunlight and food, but supplements are recommended to help keep bones, teeth, and muscles healthy.

Registered nutritionist Rhiannon Lambert previously told BI that people in the UK and countries with similar levels of sunlight should supplement with vitamin D, especially in the winter.

Resveratrol

Resveratrol is a chemical found in red grapes (and also red wine and grape juice). It's potentially beneficial for people with hay fever or for those looking to lose weight, the National Library of Medicine states, and is thought by some to have anti-inflammatory, anti-cancer, heart-health, and brain-health benefits.

However, research is divided on whether it is effective for humans when consumed in pill form, as BI previously reported.

Urolithin A

Urolithin A is a compound naturally found in foods such as pomegranate. It can help mitochondria function better to power our cells with energy — this is a process that deteriorates with age, so urolithin A is considered promising for antiaging.

A study published in 2017 found that pomegranate juice extended the lifespan of fruit flies, and a 2022 study found that older adults who were given 1000 mg of Urolithin A a day for four months had significant improvement in muscle endurance.

Protein powder

Protein is important for overall bodily function, but it is especially important for active people, as it helps muscles rebuild and repair after workouts.

"There's nothing magical about protein powder, and it's not a necessity, but it's a huge convenience factor," physique coach Cliff Wilson previously told BI.

Amino acids

Amino acids are the chemical building blocks of protein. They are found in protein-rich foods, or specific types are supplements like branch-chain amino acids (BCAAs) and essential amino acids (EAAs).

There's little evidence that these supplements improve endurance, but there are potential benefits for strength training. That said, if you're getting enough protein through your diet, supplements are likely unnecessary, according to the NIH.

Glutamine

Glutamine, another amino acid, is produced by the body and found in food such as eggs, beef, and tofu. Saladino mixes his glutamine supplement with creatine, salt, and water and drinks them together in the morning, he said.

Potential benefits of glutamine supplements include reducing muscle soreness after workouts, boosting the immune system, and supporting muscle recovery. However, studies suggest that they don't necessarily lead to more muscle growth.

Curcumin

Curcumin is the active chemical found in the spice turmeric. It's been found to reduce inflammation, boost heart health, reduce cancer risk, promote healthy skin, and improve brain function.