6 Vitamins and Minerals You Need to Age Gracefully, According to Experts

A balanced diet with a variety of vitamins and minerals is not only essential for overall health, it is also important for healthy aging. This is especially true because older adults are at higher risk of low vitamin intake, according to an article published in Clinical Interventions in Aging.

Although your diet generally provides most of the vitamins and minerals you need, your doctor may recommend supplements to make up for any deficiencies due to certain health conditions, medications, or dietary restrictions. With this in mind, you should always consult your doctor before taking any supplement to ensure you are getting the nutrients your body needs.

To learn more about the best vitamins and minerals for aging, we consulted experts to get their professional opinions.

1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar and helps with heart health. Dr. Jacob Teitelbaum, a board-certified integrative medicine internist, told us that “magnesium is essential for more than 300 reactions in the body.” He said an 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 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 pregnant or breastfeeding women.

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

You can find magnesium in a wide range of ingredients. Sports and exercise physician Dr Peter Brukner said magnesium can be found in nuts, seeds, whole grains and leafy green vegetables like spinach. Another even more delicious twist is that you can also get magnesium from dark chocolate.

“Some older adults or those taking specific medications (such as diuretics or acid reflux medications) may not get enough magnesium in their diet and 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 folate (also known as folic acid), to maintain your health as you age. Vitamin B-12 works with folate to help your body make 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 well as you get older. Dr. Brukner explained that this is because “the stomach produces less acid, and this acid is needed to absorb vitamin from food into the body.”

Dr. Teitelbaum said B vitamins are essential for energy production and suboptimal levels can affect your health. It warns that vitamin B deficiency has been linked to “a marked increase in dementia (particularly folic acid) and increased risk of heart attack and stroke (especially in people with low levels high homocysteine ​​levels). » Symptoms of vitamin B12 deficiency include weakness or poor balance, loss of appetite, numbness and tingling in the hands and feet.

B12 is found in animal proteins like 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 adults, especially those with certain stomach problems or taking medications that reduce stomach acid, may need to take a vitamin B12 supplement,” he explained.

Amelia Ti, a registered dietitian and diabetes educator in New York who is also on CNET’s medical review panel, adds that people taking medications that block B12 absorption, 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 adults at risk of 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 ages 51 and older are recommended to take 1,200 mg per day.

“Calcium is well known for strengthening bones, but it is also crucial for healthy muscle function,” Dr. Brukner said. “As people age, their bodies absorb less calcium from food, which can weaken bones.” You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard TH Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach.

Regarding supplements, Dr. Brukner said, “If you are at risk for bone problems or are not getting enough calcium in your diet, taking supplements may be helpful. But too much calcium can cause other problems like kidney stones, so talk to your doctor first.”

4. Vitamin D

Vitamin D is often called the sunshine vitamin because it is generally absorbed through the skin simply by being 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. Your body needs vitamin D to properly absorb calcium, making it an important nutrient for bone health.

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

In addition to bone health, Dr. Teitelbaum said 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 took vitamin D during the (pandemic) of COVID) and increased risk of cancer. »

5. Omega-3 fatty acids

Omega-3 fatty acids are essential for many functions in your body. They play a role in heart and brain health. However, as the Cleveland Clinic points out, your body is not capable of producing enough omega-3 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 good for heart health and can help reduce swelling, which is important for older adults,” Dr. Brukner explained. “They are also beneficial for brain well-being and could help prevent memory loss and diseases such as Alzheimer’s.” Ti adds that omega-3s help reduce swelling by reducing inflammation.

Oily fish like salmon are a good source of omega-3 fatty acids. Dr. Brukner said you can also look to flaxseeds, chia seeds and walnuts, but added a warning: “These provide a different type of omega-3 than the body uses. not so easily.” Fish oil and algae oil can also be used as supplements.

6. Zinc

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

“As we age, our immune system weakens, and if we don’t have enough zinc, that can make the situation worse,” Dr. Brukner explained.

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

The essentials

Eating well 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, and zinc in your diet each day. Talk to your doctor before taking supplements to find out how they may interact with your existing medications and your medical condition.