6 Expert-Recommended Vitamins and Minerals That Help Push Your Way to Healthy Aging

Maintaining a balanced diet is important at every stage of life. However, as you age, it becomes even more important to pay attention to what you eat to support everything from bone health to your immune system. According to an article published in the journal Clinical Interventions in Aging, this is especially reasonable for older adults, who are at higher risk for insufficient vitamin intake than younger adults.

Most can get the vitamins and minerals they need through their diet, but your doctor may also recommend a supplement or multivitamin, especially if you take certain medications that deplete your body of a certain nutrient or you have any dietary restrictions. limiting major food groups. .

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

1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar and promotes heart health. Dr. Jacob Teitelbaum, a board-certified integrative medicine physician, told us that “magnesium is critical to over 300 reactions in the body.” He said the unprocessed diet contains about 600 mg of magnesium per day, but the average American diet contains less than 250 mg of magnesium after processing. For reference, the recommended daily intake of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but pregnant and breastfeeding women need more magnesium.

Dr. Teitelbaum warned that the consequences 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 Bruckner, a sports and exercise physiologist, said magnesium can be found in nuts, seeds, whole grains and green leafy vegetables such as spinach. More good news: you can also get magnesium from dark chocolate.

“Some older adults or those taking certain medications (such as diuretics or acid reflux medications) may not get enough magnesium from their diet and may need supplements,” he said. “However, too much magnesium can cause stomach problems, so be careful.”

2. B vitamins

You also need a number of B vitamins, including B12 and folic acid (also called folic acid), to keep you healthy as you age. Vitamin B-12 works with folate to help the body create new cells, including blood cells and nerve cells. Although you generally don’t need more vitamin B12 as you age, your body can’t absorb it as you get older. Dr. Bruckner said this happens because “the stomachs produce less acid, and this acid is necessary for the passage of vitamins from food into the body.”

Dr. Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. It warns that vitamin B deficiency is associated with “a marked increase in dementia (especially folic acid) and an increased risk of heart attack and stroke (especially in people with elevated homocysteine ​​levels).” Symptoms of B12 deficiency include weakness or poor balance, loss of appetite, and numbness and tingling in the arms and legs.

B12 is found in animal proteins such as meat, fish and eggs. Dr. Bruckner said if you don’t eat these foods, you might want to switch to foods like grains and nutritional yeast with added B12.

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

3. Calcium

The National Institute on Aging says calcium is especially important for older adults who are at risk for bone loss. The institute recommends 1,000 mg per day for men ages 51 to 70 and 1,200 mg per day for men 71 and older. Women age 51 and older are recommended to take 1,200 mg every day.

“Calcium is well known for keeping bones strong, but it is also critical for proper muscle function,” Dr. Bruckner said. “As people get older, their bodies get less calcium from food, which can lead to weaker bones.” You can get calcium naturally from sources such as milk, yogurt and cheese. Harvard School of Public Health T.Ch. Chana notes that calcium is also found in kale, salmon, tofu, almonds and spinach.

Regarding supplements, Dr. Bruckner said, “If you are at risk for bone problems or don’t get enough calcium from your diet, taking a supplement may be helpful. But too much calcium can cause other problems, such as kidney stones, so talk to your doctor first.”

4. Vitamin D

Vitamin D is often called the sunshine vitamin because it is typically absorbed through the skin while outdoors. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you age, you may not get enough of it. Your body needs vitamin D to properly absorb calcium, making it an important nutrient for bone health.

Dr Bruckner says that in addition to sunlight, you can get vitamin D from fatty fish such as salmon and mackerel, fortified milk and cereals. Your doctor may also recommend a supplement if you are experiencing bone loss or are at risk for osteoporosis.

According to Dr. Teitelbaum, vitamin D not only strengthens bones, but also helps fight disease. He said, “Suboptimal vitamin D levels are associated with increased autoimmunity, higher risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D during COVID (pandemic)) and increased risk of cancer.”

5. Omega-3 fatty acids.

Omega-3 fatty acids are essential for many functions in your body. They play an important role in heart and brain health. However, as the Cleveland Clinic notes, your body is not able to produce enough omega-3s 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 beneficial for heart health and can help reduce swelling, which is important for older adults,” explained Dr. Bruckner. “They are also good for brain health and may help protect against memory loss and diseases such as Alzheimer’s.” Tee 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. Bruckner said you can also use flax seeds, chia seeds and walnuts, but cautioned: “They provide a different type of omega-3 that the body does not absorb as easily.”

Fish oil and algal oil can also serve as supplements.

6. Zinc

A 2015 article published in the journal Pathobiology of Aging and Age-Related Diseases called zinc “an essential micronutrient for human health in general and especially for older adults.” The authors say that zinc plays an “important role in the aging process” and that zinc deficiency may be associated with several age-related chronic diseases, including hardening of the arteries, degenerative diseases of the nervous system, and age-related changes in the immune system. system and cancer.

“As we get older, our immune system becomes weaker, and if we don’t have enough zinc, this can make the situation worse,” explained Dr. Bruckner.

You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Dr Bruckner said oysters were particularly rich in zinc. He added: “Some older people may find zinc supplements helpful, especially if they are often sick or do not eat enough foods high in zinc. But taking too much zinc can cause problems with other minerals in the body, so it’s important to follow the recommendations. amounts.”

Bottom line

Eating well can help strengthen your bones, immune system, and more as you age. Along with exercise and other healthy habits, taking the right minerals and vitamins can improve your health. Try to get enough magnesium, B vitamins, calcium, vitamin D, omega-3 and zinc every day. Be sure to talk to your doctor before taking any supplements to find out how they may interact with your existing medications and health conditions.