As you age, a balanced diet supports everything from bone health to your immune system. The elderly Low vitamin intake increases risk higher than in younger people, according to a paper published in Clinical Interventions in Aging.
Most of the essential vitamins and minerals you need come from your diet. However, your doctor may recommend supplements or multivitamins, especially if you take certain medications that deplete your body of certain nutrients or have dietary restrictions that restrict major food groups. But which one is most important?
To help you understand exactly which vitamins and minerals to focus on in the name of healthy aging, we spoke to experts for their recommendations.
1. Magnesium
Magnesium is a mineral that serves several important functions in the body. It keeps muscles strong, regulates blood sugar levels, and contributes to heart health. Dr. Jacob Teitelbaum“Magnesium is essential for well over 300 reactions in the body,” said the board-certified integrative medicine physician. He said the unprocessed diet contains about 600 mg of magnesium each day, but the average American’s diet contains less than 250 mg of processed magnesium. For reference, the recommended daily amount of magnesium is: For adult men, 400-420mg per day For women, 310 to 320 mg, and those who are pregnant or breastfeeding require higher doses.
Dr. Teitelbaum warned that the effects of magnesium deficiency may include: Increased risk of metabolic syndrome. This can cause heart attacks, strokes, and dementia. If you are deficient in magnesium, you may also feel tired and experience widespread muscle pain.
Magnesium is found in a wide variety of ingredients. Dr. Peter BrucknerThe doctor, who specializes in sports and exercise, said magnesium is found in nuts, seeds, whole grains, and green vegetables such as spinach. In even more delicious news, you can also get magnesium from dark chocolate.
“Some older adults and people taking certain medications (such as diuretics and acid reflux medications) may not get enough magnesium through their diet and may need supplements. “There is,” he said. However, be careful not to take too much magnesium as it can cause gastrointestinal problems.
2. Vitamin B group
To stay healthy as we age, we also need various B vitamins, such as B12 and folate (also known as folic acid). Vitamin B-12 works with folic acid to help the body make new cells, such as blood cells and nerve cells. Generally, your need for vitamin B12 does not increase as you get older, but the body cannot absorb it When you get older. Dr. Bruckner said this is because “the stomach produces less acid, and this acid is needed to get vitamins into the body from food.”
Teitelbaum said B vitamins are essential for energy production and below optimal levels can affect health. He said that vitamin B deficiency is Significant increase in dementia (especially folic acid) Increased risk of heart attack and stroke (Especially in people with high homocysteine levels.) Symptoms of vitamin B12 deficiency include weakness and loss of balance, loss of appetite, and numbness or 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, Dr. Bruckner said you may want to look to foods that have added vitamin B12, such as cereals and nutritional yeast.
“Older adults, especially those with certain stomach problems or taking medications that lower stomach acid, may need to take vitamin B12 supplements,” he explained. Amelia TeeShe, a registered dietitian and diabetes educator in New York City and a member of CNET’s Medical Review Board, recommends that people who take medications that inhibit vitamin B12 absorption, such as omeprazole or metformin, recommend taking vitamin B12 supplements. He added that it may also be necessary.
3. Calcium
The National Institute on Aging says calcium is especially important. Elderly people at risk of bone loss. The institute recommends 1,000 mg per day for men between the ages of 51 and 70 and 1,200 mg per day for men over 71. Women over the age of 51 are recommended to take 1,200 mg daily.
“Calcium is well known to strengthen bones, but it’s also important for proper muscle function,” Dr. Bruckner says. “As we age, our bodies get less calcium from food, which can weaken our bones.” Calcium comes naturally from foods like milk, yogurt, and cheese. As the Harvard T.H. Chan School of Public Health points out: You can also get calcium Kale, salmon, tofu, almonds, spinach, etc.
Regarding supplements, Dr. Bruckner says, “If you’re at risk for bone disease or don’t get enough calcium in your diet, taking supplements may help. But too much calcium can lead to other problems, such as kidney stones. Please consult us as this may cause problems.” First, go to the doctor. ”
4. Vitamin D
Vitamin D is also known as the sunshine vitamin because it is absorbed through the skin just by being outdoors. But if you live in a cloudy climate during the winter or avoid natural light as you age, you may not be getting enough. Your body needs vitamin D to properly absorb calcium, and vitamin D is an important nutrient for bone health.
In addition to sunlight, Dr. Bruckner says you can also get vitamin D from fatty fish such as salmon and mackerel, fortified milk, and cereals. Your doctor may also recommend supplements if you have low bone mass or are at risk for osteoporosis.
In addition to bone health, Dr. Teitelbaum said vitamin D can also help prevent disease. He says, “The next best vitamin D is increased autoimmunity, Increased risk of serious infections (Dr. Fauci said he took vitamin D. In the midst of the new coronavirus infection [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 heart and brain health. But as the Cleveland Clinic points out, your body Inability to produce enough omega-3s on their own. This means you need to get more nutrients from your diet and supplements.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for older adults,” Dr. Bruckner explained. “They are also beneficial for brain health and may help prevent memory loss and loss of memory.” Diseases such as Alzheimer’s disease” Ti adds that omega-3s can 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 consume flaxseeds, chia seeds, and walnuts, but added the caveat: “These produce different types of omega-3s that your body doesn’t readily utilize.”
Fish oil and algae oil are also useful as supplements.
6. Zinc
a 2015 paperA paper published in Pathobiology of Aging and Age-Related Diseases calls zinc “an essential micronutrient for human health in general, and especially for older adults.” The authors conclude that zinc plays an “important role in the aging process” and that zinc deficiency is associated with several age-related chronic diseases, including arteriosclerosis, degenerative diseases of the nervous system, and age-related immune changes. states that it may be related to. Systems and cancer.
“As you get older, your immune system weakens, and a lack of zinc can make your immune system even worse,” Dr. Bruckner explained.
Zinc is found in shellfish, red meat, poultry, beans, nuts, and seeds. Dr. Bruckner said oysters are particularly rich in zinc. She added: “Some older people may find zinc supplements helpful, especially if they get sick often or don’t eat enough zinc-rich foods. “Taking too much zinc can cause problems with other minerals in the body, so it’s important to follow the advice.” Amount. ”
conclusion
Eating well can help strengthen your bones, immunity, and more as you age. In addition to exercise and other good habits, getting the right minerals and vitamins can improve your health. Make sure you get enough magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc in your daily diet. Always consult your doctor before taking any supplements to find out how the supplement may interact with your existing medications or health conditions.
