6 Expert-Recommended Vitamins and Minerals for Aging Gracefully
As we age, our risks increase Low vitamin consumptionpartly because our bodies cannot absorb certain nutrients effectively. Usually, you can get all the vitamins and minerals you need from A Balanced diet. However, if you are dealing with a defect, using a specific medication, or suffering from a specific health condition, your doctor may recommend you take certain supplements.
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. Dr. Jacob TeitelbaumA board-certified physician in integrated medicine told us: “Magnesium is crucial for over 300 reactions in the body.” He said that an unprocessed diet has about 600 mg of magnesium per day, but the average after processing The United States eats less than 250 mg of magnesium. For reference, the recommended daily magnesium content is Adult men 400 to 420 mg per day Women are 310 to 320 mg, 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. Dr. Peter BruksnerProfessional sports and sports doctors say 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 people taking specific medications, such as diuretics or acid reflux drugs, may not get enough magnesium from their diet and may require Replenish“He said. But 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 as you get older, you usually don’t need more B12 The body cannot absorb it When 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 vitamin deficiency is associated with Dementia significantly increased (especially folic acid) and 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 and numbness in hands and feet.
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 tiAlso on the CNET Medical Review Board, a registered dietitian and diabetes educator in New York City also added 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 Elderly people are 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. Women 51 years and older It is recommended to take 1,200 mg per 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,” Bruckner said. . “You can naturally obtain calcium from sources like milk, yogurt, and cheese. Harvard School of Public Health notes 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, taking supplements can be useful. But excessive calcium can cause other problems, such as kidney stones, so talk to your doctor. The first conversation.”
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 Vitamin D is required to absorb calcium correctlymaking 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. He said: “The suboptimal vitamin D is associated with Increase autoimmunity, The risk of severe infectious diseases is higher (Dr. Fauci pointed out that he took vitamin D During (pandemic) and Increase cancer risk. ”
5. omega-3 fatty acids
Omega-3 fatty acids are essential for many functions of your body. They play a role in their hearts, Brain health. But, as the Cleveland Clinic points out, your body Can’t produce enough omega-3s on your own. This means you need to get more from it Food you eat Or the supplement you take.
“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 Alzheimer’s disease and other diseases. ”
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 and algae oils can also be used as Supplements.
6. Zinc
one 2015 paperpublished in the pathophysiology of aging and age-related diseases, calls zinc a “important micronutrient in human health in general, especially in the elderly”. The author says 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, immune system changes 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 follow the advice It’s very important. “
Bottom line
A good diet can help you increase your bones, immune system and more as you age. exercise There are other good habits, and 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.
