It’s no secret that we need a lot of vitamins and minerals to stay healthy. If you have a balanced diet, you are already likely to have enough nutrition. However, as we age, this may change and our bodies need more. The risk of low vitamin consumption among older people is increased – partly because our bodies cannot absorb certain nutrients effectively. So, if you are dealing with a defect, having a specific medication, or having a special health condition, your doctor may recommend taking certain supplements to make sure your body has all the nutrition you need.
These are the top six vitamins and minerals doctors recommend that you focus on healthy aging. Just be sure to talk to your doctor before adjusting your diet or trying a new supplement.
1. magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and helps with heart health. “Magnesium is crucial to over 300 reactions in the body,” Dr. Jacob Teitelbaum, a certified physician in the Integrated Medical Board, told us.
He said the unprocessed diet had about 600 mg of magnesium per day, but the average U.S. diet after processing was less than 250 mg of magnesium. For reference, adult men recommend magnesium per day at 400 to 420 mg per day and 310 to 320 mg per day for women, but more is needed for those who are pregnant or breastfeeding.
Teitelbaum warns that the effects of low magnesium may include increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. If you don’t have enough magnesium, you may also feel exhausted or experience extensive muscle pain.
You can find magnesium in various ingredients. Professional sports and sports doctor Dr. Peter Brukner said you can find magnesium in nuts, seeds, whole grains and leafy greens, such as spinach. In the extra delicious news, you can also get magnesium from dark chocolate.
“Some older people or taking specific medications, such as diuretics or acid reflux, may not get enough magnesium from their diet and may require supplements,” he said. “However, too much magnesium can cause stomach problems, so be careful.”
2. Vitamin B
You also need a range of B vitamins, including B12 and folic acid (also known as folic acid) to maintain your health. Vitamin B-12 works with folic acid to help your body make new cells, including blood cells and nerve cells. Although you don’t usually need more B12 as you age, the body can’t absorb it as you grow up. This is because “the stomach reduces acid, which is a necessary condition for sucking vitamins from food into the body,” Bruckner said.
Teitelbaum says B vitamins are crucial to energy production and suboptimal levels can affect your health. He warned that B vitamin deficiency is associated with “a significant increase in dementia (especially folic acid), an increased risk of heart attacks and strokes (especially in people with elevated homocysteine levels). Symptoms of B12 deficiency include weakness or insufficient balance, loss of appetite, numbness in hands and feet and tingling.
B12 is found in animal proteins such as meat, fish and eggs. If you don’t eat these foods, you might want to turn to foods like cereals and nutritious yeast that are added to B12, Bruckner said. “The elderly, especially those with certain stomach problems or taking medications that lower stomach acid, may need to take B12 vitamin supplements,” he explained.
Amelia Ti, a registered dietitian and diabetes educator in New York, is also part of the CNET Medical Review Board, adding that people who take medications to prevent B12 from absorbing B12, such as omeprazole or metformin, may also need vitamin B12 supplements.
3. calcium
The National Institute of Aging says calcium is particularly important for older people at risk of bone loss. The institute recommends 1,000 mg per day for men aged 51 to 70 and men aged 71 and over 1,200 mg per day. It is recommended that women aged 51 and older take 1,200 mg every day.
“Calcium is known for making bones strong, but it is also crucial for muscles to work properly,” Bruckner said. “As people age, their bodies lower calcium from food, which causes bones to become weaker.” You can naturally get calcium from sources like milk, yogurt, and cheese. Harvard School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach.
As for supplements, Bruckner said: “If you are at risk of bone trouble or don’t have enough calcium in your food, it can be useful to take supplements. However, excessive calcium can cause other problems, such as kidney stones, so contact your doctor first.”
4. Vitamin D
Vitamin D is often called a sunshine vitamin because you usually absorb it through your skin just outside. However, in winter, if you live in a cloudy climate or avoid natural sunshine as you age, you may not be enough. Your body needs vitamin D to absorb calcium properly, making it an important nutrient for bone health.
In addition to sunlight, you can get vitamin D from fatty fish such as salmon and mackerel, fortified milk and cereals, Bruckner said. If you are at risk of osteoporosis or osteoporosis, your doctor may also recommend supplementation.
In addition to bone health, vitamin D can help you fight disease, Teitelbaum says. “Suboptimal vitamin D is associated with increased autoimmunity and a higher risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D during the COVID pandemic) and increased risk of cancer,” he said.
5. Omega-3
Omega-3 fatty acids are essential for many functions of your body. They play a role in heart and brain health. But, as the Cleveland Clinic notes, your body can’t produce enough omega-3s on its own. This means you need to get more from the food you eat or the supplements you eat.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for older people,” Bruckner explained. “They are also good for brain health and may help prevent memory loss and conditions like Alzheimer’s.” TI added that omega-3s help reduce swelling by reducing inflammation.
Fatty fish like salmon are a good source of omega-3 fatty acids. You can also turn to flax seeds, chia seeds and walnuts, but added the warning: “These give people a different type of omega-3 that is not very easy to use in the human body.” Fish oil and algae oil can also be used as supplements.
6. Zinc
A paper published in the pathology of aging and age-related diseases in 2015 called zinc a “important micronutrient in human health, especially in the elderly.” The authors say zinc plays an important role in the aging process, and zinc deficiency may be associated with several age-related chronic diseases, including arteriosclerosis, degenerative diseases of the nervous system, age-related changes to the immune system and cancer.
“As we age, our immune system will become weaker, and if we don’t have enough zinc, it will make things worse,” Bruckner explained.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Oysters, especially zinc, are rich in zinc, Bruckner said. He added: “Some older people may find zinc supplements helpful, especially when they are often sick or do not eat foods that are medium to high in zinc. But taking too much zinc can cause problems with other minerals in the body, so it is important to follow the recommended amount.”
Bottom line
A good diet can help you increase your bones, immune system and more as you age. 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. Before you take any supplements, contact your doctor to see how they interact with your existing medications and health conditions.
