6 expert-approved vitamins and minerals essential for healthy aging

As you age, your balanced diet will support everything from your bone health to your immune system. Older adults are on one higher risk of low vitamin consumption than younger people, according to an article published in Clinical Interventions in Aging.

Your diet is where most of the essential vitamins and minerals you need come from. However, your doctor may recommend supplements or multivitamins, especially if you take certain medications that deprive your body of a certain nutrient or if you have dietary restrictions that limit major food groups. But which ones are the most important?

To help you figure out exactly which vitamins and minerals you should focus on consuming in the name of healthy aging, we spoke to experts for their recommendations.

1. Magnesium

Magnesium is a mineral that fulfills several important functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbauma board-certified internist in integrative medicine, told us that “magnesium is crucial for over 300 reactions in the body.” He said a raw diet contains about 600 mg of magnesium daily, but the average American diet contains less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for women who are pregnant or breastfeeding.

Dr. Teitelbaum warned that the effects of low magnesium levels are possible: increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you don’t get enough magnesium.

Magnesium can be found in a wide range of ingredients. Dr. Peter Bruknera specialist sports and exercise doctor, said you can find magnesium in nuts, seeds, whole grains and green leafy vegetables such as spinach. Extra tasty news: you can also get magnesium from dark chocolate.

“Some older adults or people taking specific medications (such as diuretics or acid reflux medications) may not get enough magnesium from their diet and may need a supplement,” he said. “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 folic acid (also called folic acid), to maintain your health as you age. Vitamin B-12 works with folic acid to help your body create new cells, including blood cells and nerve cells. Although you normally don’t need more B12 as you get older, your… The body cannot absorb it very well when you get older. Dr. Brukner said this is because “the stomachs produce less acid, and this acid is needed to absorb 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 linked to “a clear increase in dementia (especially folic acid) and increased risk of heart attack and stroke (especially in people with elevated homocysteine ​​levels). Symptoms of a 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 grains and nutritional yeast with added B12.

“Older people, especially those who have certain stomach problems or are taking medications that lower stomach acid, may need to take a vitamin B12 supplement,” he explained. Amelia Tia registered dietitian and diabetes educator in New York who is also on CNET’s medical review board, adds that people taking medications that block the absorption of B12, such as omeprazole or metformin, may also need a vitamin B12 supplement.

3. Calcium

The National Institute on Aging says calcium is especially important for: older people at risk of bone loss. The Institute recommends 1,000 mg per day for men aged 51 to 70, and 1,200 mg per day for men aged 71 and over. Women aged 51 and over are recommended to take 1,200 mg every day.

“Calcium is known for making bones strong, but it is also crucial for the proper functioning of muscles,” said Dr. Brukner. “As people age, their bodies absorb less calcium from food, which can cause bones to become weaker.” You can obtain calcium naturally from sources such as milk, yogurt and cheese. The Harvard TH Chan School of Public Health takes note calcium is also available in kale, salmon, tofu, almonds and spinach.

As for supplements, Dr. Brukner: “If you’re at risk for bone problems or aren’t getting 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 about it. Talk to your doctor first. “

4. Vitamin D

Vitamin D is often called the sunshine vitamin, because you usually absorb it through the skin just by being outside. However, if you live in a cloudy climate during the winter months 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 sunshine, you can also get vitamin D from fatty fish such as salmon and mackerel, fortified milk and grains. Your doctor may also recommend a supplement if you are experiencing bone loss or are at risk for osteoporosis.

In addition to bone health, Dr. Teitelbaum that vitamin D can help you fight disease. He said: “Suboptimal vitamin D is associated with increased autoimmunity, higher risk of serious infectious diseases (Dr. Fauci noted that he was taking vitamin D during the COVID [pandemic]) And increased risk of cancer.”

5. Omega-3 fatty acids

Omega-3 fatty acids are essential for many of the body’s functions. They play a role in the health of both the heart and brain. However, as Cleveland Clinic notes, your body is unable to produce sufficient omega-3 fatty acids on its own. This means you need to get more out of the 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 for older people,” explains Dr. Brukner out. “They are also beneficial for brain well-being and may help protect against memory loss and… diseases such as Alzheimer’sTi adds that omega-3 fatty acids help reduce swelling by reducing inflammation.

Fatty fish such as salmon is a good source of omega-3 fatty acids. Dr. Brukner said you can also use flaxseeds, chia seeds and walnuts, but added a caveat: “These provide a different type of omega-3 that the body doesn’t use as easily.”

Fish oil and algae oil can also serve as a supplement.

6. Zinc

A Paper from 2015published 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 age-related chronic diseases, including hardening of the blood vessels, degenerative diseases of the nervous system, age-related changes in the immune system. system and cancer.

“As we get older, our immune system gets weaker, and if we don’t have enough zinc, it can make things worse,” explained Dr. Brukner out.

Zinc can be found in shellfish, red meat, poultry, beans, nuts and seeds. Dr. Brukner said oysters are particularly rich in zinc. He added: “Some older people may find zinc supplements helpful, especially if they often get sick or don’t eat enough foods rich in zinc. But taking too much zinc can cause problems with other minerals in the body, so it’s important to follow the advice.”

The bottom line

Eating right can help strengthen your bones, 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 fatty acids and zinc in your diet every day. Be sure to talk to your doctor before taking supplements to find out how they may interact with your existing medications and health conditions.