6 Vitamins and Minerals You Need to Age Gracefully, According to Experts
A balanced diet containing a variety of vitamins and minerals is not only important for overall health but also for maintaining good health ages well. This is especially true because older adults are in Low vitamin intake associated with higher riskaccording to a paper published in Clinical Interventions in Aging.
Although your diet usually provides most Vitamins and minerals you needyour doctor may recommend supplements to help address any deficiencies due to certain health conditions, medications, or dietary restrictions. With this in mind, you should consult your doctor before taking any supplements to ensure you are getting the nutrients your body needs.
To learn more about the best vitamins and minerals for anti-aging, we asked the experts to get their expert opinions.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps muscles strong, regulates blood sugar levels and helps with heart health. Dr. Jacob TeitelbaumA board-certified integrative medicine physician tells us, “Magnesium is critical for more than 300 reactions in the body.” An unprocessed diet contains about 600 milligrams of magnesium per day, he said, but the average American’s processed diet Magnesium content is less than 250 mg. For reference, the recommended daily intake of magnesium is Adult men 400 to 420 mg daily 310 to 320 mg for women, but those who are pregnant or breastfeeding need more.
Dr. Teitelbaum warns that the effects of low magnesium may include Increased risk of metabolic syndrome. This can lead to heart disease, stroke and dementia. If you don’t get enough magnesium, you may also feel tired or have widespread muscle pain.
You can find magnesium in a variety of ingredients. Dr. Peter BrucknerOne sports and exercise expert says you can find magnesium in nuts, seeds, whole grains and green leafy vegetables like spinach. Extra good news is that you can also get magnesium from dark chocolate.
“Some older adults or people taking certain medications (such as diuretics or acid reflux medications) may not be getting enough magnesium from their diet and may need Replenish,” he says. “However, too much magnesium can cause stomach problems, so be careful. “
2.B vitamins
You also need a range of B vitamins, including B12 and folate (also called folic acid), to stay healthy as you age. Vitamin B-12, along with folic acid, helps your body produce new cells, including blood cells and nerve cells. While you generally don’t need more vitamin B12 as you age, your The body cannot absorb it When you get older. Dr. Bruckner says this is because “the stomach produces less acid, which is needed to carry vitamins from food into the body.”
Dr. Teitelbaum says B vitamins are essential for energy production, and less than optimal levels can affect your health. He warns that B vitamin deficiencies are linked to “ Dementia is on the rise (especially folic acid) and Increased risk of heart disease and stroke (Especially in people with elevated homocysteine levels). “Symptoms of B12 deficiency include weakness or poor balance, loss of appetite, numbness and tingling in the hands and feet.
B12 is found in animal proteins such as meat, fish, and eggs. If you don’t eat these foods, you may want to turn to foods like cereals and nutritional yeast fortified with vitamin B12, Dr. Bruckner says. “Older adults, especially those who have certain stomach problems or take medications that lower stomach acid, may need a B12 vitamin supplement,” he explains.
AmeliaThe New York City-based registered dietitian and diabetes educator who is also a member of CNET’s medical review committee adds that people taking medications that block B12 absorption, such as omeprazole or metformin, may also need to supplement with vitamin B12.
3. Calcium
The National Institute on Aging states that calcium is particularly important for the human body Older adults at risk for bone loss. The institute recommends 1,000 milligrams a day for men ages 51 to 70 and 1,200 milligrams a day for men 71 and older. Women aged 51 and above The recommended daily dose is 1,200 mg.
“Calcium is known to build strong bones, but it’s also crucial for muscles to work properly,” says Dr. Bruckner. “As people age, their bodies absorb less calcium from food, which can lead to weaker bones.” You can get calcium naturally from sources like milk, yogurt and cheese. Harvard T.H. Chan School of Public Health points out Calcium can also be used In kale, salmon, tofu, almonds and spinach.
As for supplements, Dr. Bruckner says, “If you’re at risk for bone problems or don’t get enough calcium from your food, taking supplements may help. But too much calcium can lead to other problems like kidney stones, so take it With your doctor first.”
4. Vitamin D
Vitamin D is often called the sunshine vitamin because you can usually absorb it through your skin just by being outdoors. However, during the winter, you may not get enough sunlight if you live in a cloudy climate or avoid natural sunlight as you age. your body Vitamin D is needed for proper calcium absorptionmaking it an important nutrient for bone health.
In addition to sunlight, Dr. Bruckner says you can get vitamin D from fatty fish like salmon and mackerel, fortified milk and cereals. Your doctor may also recommend supplements if you experience bone loss or are at risk for osteoporosis.
In addition to bone health, vitamin D can help you fight disease, says Dr. Teitelbaum. He said: “Vitamin D deficiency is associated with Enhance your own immunity, Higher risk of serious infectious diseases (Dr. Fauci notes he takes vitamin D during the COVID-19 (pandemic)) and increased cancer risk“.
5.Omega-3 fatty acids
Omega-3 fatty acids are essential for many functions in the body. They play a role in both the heart and brain health. However, as the Cleveland Clinic points out, your body Not able to produce enough omega-3 on its own. This means you need to get more out of it food 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 in older adults,” explains Dr. Bruckner. “They are also good for brain health and may help prevent memory loss and Diseases such as Alzheimer’s” Ti adds that omega-3s help reduce swelling by reducing inflammation.
Fatty fish such as salmon are good sources of omega-3 fatty acids. Dr. Bruckner says you can also turn to flaxseeds, chia seeds and walnuts, but adds: “They provide a different type of omega-3 that the body doesn’t readily utilize.” Fish oil and algae oil can also be supplemented agent.
6. Zinc
one 2015 PaperThe article published in “Pathology of Aging and Age-Related Diseases” calls zinc “a micronutrient critical for human health, especially the health of the elderly.” The authors stated that zinc “plays an important role in the aging process” and that zinc deficiency may be related to a variety of age-related chronic diseases, including arteriosclerosis, neurodegenerative diseases, and age-related immune changes. systems and cancer.
“As we age, our immune systems become weaker, which can make things worse if we don’t have enough zinc,” explains Dr. Bruckner.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Oysters are particularly rich in zinc, Dr. Bruckner said. He added: “Some older people may find zinc supplements helpful, especially if they are often sick or don’t eat enough zinc-rich foods. But taking too much zinc can cause problems with other minerals in the body, so It is important to follow the recommended amounts.”
bottom line
As we age, a good diet helps strengthen our bones, immune system, and more. plus exercise Along with 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 each day. Talk to your doctor before taking any supplements to learn how they may interact with your existing medications and health conditions.
