A balanced diet with a variety of vitamins and minerals is not only essential for overall health—it’s also important for aging well. This is especially true because the elderly are at a higher risk for low vitamin intake, according to a study published in Clinical Interventions in Aging.
While your diet usually provides most of the vitamins and minerals you need, your doctor may recommend supplements to help with any deficiencies due to certain health conditions, medications, or dietary restrictions. With that in mind, you should always check with your doctor before taking any supplements to make sure you’re getting the nutrients your body needs.
To learn more about the best vitamins and minerals for aging, we consulted with experts to get their professional reviews.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that “magnesium is critical to more than 300 reactions in the body.” He said a raw diet has about 600 mg of magnesium per day, but the average American diet has less than 250 mg of magnesium after processing. For reference, the recommended daily allowance of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for those who are pregnant or breastfeeding.
Dr. Teitelbaum cautioned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel tired or experience widespread muscle pain if you don’t get enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter Brukner, a sports and exercise physician, said you can find magnesium in nuts, seeds, whole grains and green leafy vegetables like spinach. In more delicious news, you can also get magnesium from dark chocolate.
“Some older adults or those taking specific medications (such as diuretics or acid reflux medications) may not be getting enough magnesium from their diet and may need a supplement,” he said. “However, too much magnesium can cause stomach problems, so be careful.”
2. Vitamin B
You also need a number of B vitamins, including B12 and folate (also called folic acid), to maintain your health as you age. Vitamin B-12 works with folate to help your body make new cells, including blood cells and nerve cells. While you usually don’t need more B12 as you age, your body can’t absorb it as well as you get older. Dr. Brukner said this is because “the stomach produces less acid, and this acid is needed to get the vitamin from food into the body.”
Dr. Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. He warns that vitamin B deficiency has been associated with “a marked increase in dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with high homocysteine levels). Symptoms of B12 deficiency include weakness or poor balance, loss of appetite, and numbness and tingling in the hands and feet.
B12 is found in animal proteins such as meat, fish and eggs. Dr. Brukner said if you don’t eat these foods, you may want to turn to foods like whole grains and nutritional yeast with added B12. “Older people, especially those who have certain stomach problems or take medications that reduce stomach acid, may need to take a vitamin B12 supplement,” he explained.
Amelia Ti, a registered dietitian and diabetes educator in New York City who also serves on CNET’s medical review board, adds that people taking medications that block B12 absorption, such as omeprazole or metformin, may need also for a vitamin B12 supplement.
3. Calcium
The National Institute on Aging says calcium is especially important for older people at risk for bone loss. The institute recommends 1,000 mg daily for men between the ages of 51 and 70 and 1,200 mg daily for men 71 and older. Women age 51 and older are recommended to take 1,200 mg daily.
“Calcium is known for strengthening bones, but it is also essential for muscles to work properly,” said Dr. Bruckner. “As people get older, their bodies get less calcium from food, which can cause bones to weaken.” You can get calcium naturally from sources like milk, yogurt and cheese. Harvard School of Public Health TH Chan notes that calcium is also found in kale, salmon, tofu, almonds and spinach.
As for supplements, Dr. Brukner said, “If you’re at risk for bone problems or don’t get enough calcium in your diet, taking supplements can be helpful. But too much calcium can cause other problems like kidney stones.” , so talk to your doctor first.”
4. Vitamin D
Vitamin D is often called the sunshine vitamin because you usually absorb it through your skin just by being outdoors. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you age, you may not be getting enough. Your body needs vitamin D to properly absorb calcium, making it an important nutrient for bone health.
Dr. Brukner says that in addition to sunlight, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk and whole grains. Your doctor may also recommend a supplement if you are experiencing bone loss or at risk of osteoporosis.
In addition to bone health, Dr. Teitelbaum said vitamin D can help you fight disease. He said, “Suboptimal vitamin D is associated with increased autoimmunity, higher risk of severe infectious disease (Dr. Fauci noted that he took vitamin D during COVID [pandemic]) and increases the risk of cancer.”
5. Omega-3 fatty acids
Omega-3 fatty acids are essential for many of your body’s functions. They play a role in heart and brain health. However, as the Cleveland Clinic points out, your body is unable to produce enough omega-3 on its own. This means you need to get more from the foods you eat or the supplements you take.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for older people,” explained Dr. Bruckner. “They are also beneficial for brain health and may help protect against memory loss and diseases such as Alzheimer’s.” It adds that omega-3s help reduce swelling by reducing inflammation.
Fatty fish such as salmon are a good source of omega-3 fatty acids. Dr. Brukner said you can also turn to flaxseeds, chia seeds and walnuts, but added a caveat: “These provide a different type of omega-3 that the body doesn’t use as readily.” Fish oil and algae oil can also serve as supplements.
6. Zinc
A 2015 paper published in Pathobiology of Aging and Age-related Diseases calls zinc an “essential micronutrient for human health in general, and especially for the elderly.” The authors say that zinc plays “an important role in the aging process” and that zinc deficiency may be linked to several chronic age-related diseases, which include hardening of the arteries, degenerative diseases of the nervous system, age-related changes in the immune system. system and cancer.
“As we age, our immune system becomes weaker, and if we don’t have enough zinc, it can make it worse,” explained Dr. Bruckner.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Dr. Brukner said oysters are especially rich in zinc. He added, “Some older people may find zinc supplements helpful, especially if they often get sick or don’t eat enough zinc-rich foods. But getting too much zinc can cause problems with other minerals in the body, so it’s important to follow the advice.”
conclusion
Good nutrition can help build bones, your immune system and more as you age. Along with exercise and other good habits, getting the right minerals and vitamins can improve your health. Try to get enough magnesium, B vitamins, calcium, vitamin D, omega-3 and zinc in your diet every day. Talk to your doctor before taking any supplements to find out how they may interact with your existing medications and health conditions.