Eating a balanced diet throughout your life improves bone health and your immune system. As older people are more prone to taking inadequate levels of vitamins, this is especially important, according to research published in Clinical Interventions in Aging.
Your doctor may advise taking supplements or multivitamins, even though your diet contains most of the essential nutrients you need. People with dietary restrictions or those taking certain medications that cause the body to lose a certain nutrient will want additional help to ensure they are obtaining the nutrients they require.
To assist you in deciding which vitamins and minerals you should prioritize acquiring in the name of good aging, we consulted specialists.
Magnesium
The mineral magnesium serves several essential physiological functions. It keeps your heart healthy, regulates blood sugar, and keeps your muscles strong. Dr. Jacob Teitelbaum, who practices integrative medicine and is board certified, says that magnesium is necessary for well over 300 reactions in the body. He claims that whereas an unprocessed meal has more than 600 mg of magnesium daily, the typical American diet includes less than 250 mg after processing. In contrast, women should take 310–320 mg of magnesium per day while men should take 400–420 mg. Women who are pregnant or nursing, however, require more.
Dr. Teitelbaum cautioned that low magnesium levels could lead to an increased risk of metabolic syndrome. This can lead to heart attacks, strokes, and dementia. Fatigue or widespread muscle discomfort can also result from a magnesium deficiency.
Many foods contain magnesium. Sports and fitness expert Dr. Peter Bruckner recommends finding magnesium in leafy green vegetables like spinach, whole grains, nuts, and seeds. Fortunately, dark chocolate also contains magnesium.
According to him, certain older persons or those on specific prescriptions, such as diuretics or acid reflux drugs, may not be getting enough magnesium from their diet and may need to take a supplement. But be careful: too much magnesium can cause gastric problems.
B Vitamins
To be healthy as you age, you also need a variety of B vitamins, such as folate, commonly known as folic acid, and B12. Together with folate, vitamin B12 aids in the production of new blood and nerve cells. Although you typically don’t need more B12 as you age, your body’s ability to absorb it declines with age. This, according to Dr. Brukner, is because stomachs make less acid, and this acid is necessary to take the vitamin from food into the body.
B vitamins are essential for the synthesis of energy, and low amounts can have negative health effects, according to Dr. Teitelbaum. Dr. Teitelbaum warns that a marked increase in dementia, particularly folic acid, and an increased risk of heart attack and stroke, especially in those with elevated homocysteine levels, are associated with a lack of B vitamins. B12 deficiency symptoms include numbness and tingling in the hands and feet, lack of appetite, and weakness or poor balance.
Meat, fish, and eggs are examples of animal proteins that include B12. If you don’t eat these foods, you might want to switch to foods like cereals and nutritional yeast with added B12. Dr. Brukner said. Older people, especially those having certain stomach issues or taking medicine that lowers stomach acid, might need to take a B12 vitamin supplement, he said.
Amelia Ti, a registered dietitian and diabetic educator in New York City and a member of CNET’s medical review board, says people using drugs that block the absorption of B12, such as omeprazole or metformin, may also need to take a vitamin B12 supplement.
Calcium
According to the National Institute on Aging, calcium is particularly crucial for elderly individuals who are susceptible to bone loss. Males between the ages of 51 and 70 should take 1,000 mg daily, while those aged 71 and beyond should take 1,200 mg daily, according to the Institute. The Institute advises women 51 years of age and older to take 1200 mg daily.
Calcium is well-known for making bones strong, but it is also crucial for muscles to work right, explained Dr. Brukner. As people become older, their bodies take in less calcium from food, which can cause bones to become weaker. Natural sources of calcium include cheese, yogurt, and milk. According to the Harvard T.H. Chan School of Public Health, spinach, kale, salmon, tofu, and almonds are additional sources of calcium.
Regarding supplements Dr. Brukner stated that taking supplements could be beneficial if you are at risk for bone problems or do not receive enough calcium in your diet. However, excessive calcium intake might lead to other problems such as kidney stones, so see your physician first.
Vitamin D
Since vitamin D is usually absorbed via the skin simply by being outside, it is frequently referred to as the sunshine vitamin. However you could not get enough during the winter months if you live in a foggy climate or avoid natural sunshine as you age. Vitamin D is a vital component for healthy bones since it is necessary for your body to absorb calcium correctly.
According to Dr. Brukner, vitamin D can be obtained from fortified milk cereals and fatty fish like mackerel and salmon in addition to sunshine. If you’re at risk for osteoporosis or experiencing bone loss your doctor might also suggest a supplement.
Vitamin D can help prevent disease and promote bone health, according to Dr. Teitelbaum. According to him, Suboptimal vitamin D is associated with increased autoimmunity higher risk of severe infectious diseases Dr. Fauci noted that he took vitamin D during the COVID pandemic and increased cancer risk.
Fatty acids with omega-3
Numerous bodily processes depend on omega-3 fatty acids. They impact the brain and heart health. But as the Cleveland Clinic notes, your body cannot make enough omega-3s on its own. This implies that you must consume more food or supplements to meet your needs.
Omega-3 fatty acids are beneficial for heart health and can help lessen swelling, which is important for older people, stated Dr. Brukner. They are also beneficial for brain well-being and might help guard against memory loss and diseases such as Alzheimer’s. Ti adds that omega-3 fatty acids help minimize swelling because they lessen inflammation.
Fatty fish, such as salmon, is an excellent source of omega-3 fatty acids. Walnuts, chia seeds, and flaxseeds are also options, according to Dr. Brukner, but he cautioned that these give a different type of omega-3 that the body does not use so easily. You can also use algal and fish oils as supplements.
Zinc
The journal Pathobiology of Aging and Age-Related Diseases released an article in 2015 that describes zinc as an essential micronutrient for human health in general, and particularly for the elderly. The authors assert that zinc significantly contributes to the aging process, and they link a zinc deficiency to various age-related chronic disorders like cancer, neurological degenerative diseases, artery hardening, and immune system alterations caused by aging.
Shellfish, red meat, chicken, beans, nuts, and seeds are all excellent sources of zinc. According to Dr. Brukner, oysters are especially high in zinc. He continued, “Zinc supplements may be beneficial for certain elderly individuals, particularly if they frequently become ill or do not consume enough foods that are high in zinc.” However, excessive zinc use might interfere with other minerals; therefore, it’s crucial to adhere to recommended dosages.
Bottom line
Eating well as you become older might improve your immune system, bones, and other areas. Along with exercise and other beneficial habits, proper vitamins and minerals can help you remain healthy. Try to get adequate daily calcium, vitamin D, magnesium, B vitamins, omega-3 fatty acids, and zinc. See your doctor about any possible interactions between any new supplements and your present medications and medical conditions before starting any. Please do not use this article material as medical or health advice; it is solely for educational and instructive purposes. Always see a doctor or another qualified health professional if you have questions about a medical condition or your health objectives.
