Throughout our lives, we get almost all the vitamins and minerals we need from a balanced diet. But it can change as we age as we increase our risks Low vitamin consumptionin part because our bodies are no longer able to effectively absorb certain nutrients. Therefore, if you are dealing with defects, taking certain medications, or having certain health conditions, your doctor should take certain supplements to ensure that your body has all the nutrients it needs. I recommend it.
These are the top six vitamins and minerals that doctors recommend focusing on healthy aging. Consult your doctor first before adjusting your diet or trying out new supplements.
1. magnesium
Magnesium is a mineral that provides several important functions in the body. It keeps your muscles strong, regulates blood sugar levels, and contributes to heart health. Dr. Jacob Teitelbaum“Magnesium is important for over 300 reactions in the body,” said an internist certified by Integrated Medicine.
He said that raw diets have about 600 mg of magnesium daily, while the average American diet has less than 250 mg of magnesium after processing. For reference, the recommended daily amount of magnesium is For adult men, 400-420 mg per day For women it’s 310-320 mg, but pregnant or breastfeeding people need more.
Teyterbaum is the effect of low magnesium. Increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. Also, if you don’t get enough magnesium, you can become exhausted and spread muscle pain.
Magnesium can be found in a wide range of materials. Dr. Peter Brugnera professional sports and exercise doctor said you can find magnesium in lush green vegetables like nuts, seeds, whole grains and spinach. For special tasty news, you can also get magnesium from dark chocolate.
“Some elderly people or people taking certain medications (such as diuretics and drugs for acid reflux) may not receive sufficient magnesium from their diet and may require supplements. It may be,” he said. “However, be careful, as too much magnesium can cause stomach problems.”
2. B Vitamin
You also need a range of vitamin B, including B12 and folic acid (also known as folic acid), to maintain health with age. Vitamin B-12 works with folic acid to help create new cells, including blood cells and neurons. You usually don’t need any more B12 when you get older, but The body can’t absorb it either When you get older. Brugner said this “is necessary for the body to get vitamins from food, as the stomach reduces acid.”
Teyterbaum said that vitamin B is important for energy production and suboptimal levels can affect your health. He said that vitamin B vitamin deficiency was ” Significant increase in dementia (especially folic acid) Increased risk of heart attacks and stroke (especially in people with elevated homocysteine levels). “Symptoms of B12 deficiency include weakness or poor balance, loss of appetite, numbness, and tingling hands and feet.
B12 is found in animal proteins such as meat, fish and eggs. Brugner said that if they don’t eat these foods they might turn to foods with b12 added to foods like grains and nutrient yeast. “Elderly people, especially those with certain stomach problems or taking medications that lower stomach acid, may need to take B12 vitamin supplements,” he explained. .
Amelia TINew York City registered dietitians and diabetes educators who are also part of CNET’s medical review board said that people who are taking medications that block B12 absorption, such as omeprazole and metformin, will also need vitamin B12 supplements. I’m adding.
3. calcium
The National Institute of Aging says calcium is particularly important Elderly people at risk of bone loss. The institute recommends 1,000 mg daily for men aged 51 to 70, and 1,200 mg daily for men aged 71 and older. Women over the age of 51 are advised to take 1,200 mg daily.
“Calcium is well known for strengthening bones, but it’s also important that the muscles work properly,” Brugner said. “As people get older, their bodies get less calcium from their food, so their bones can become weaker.” You can naturally get calcium from sauces such as milk, yogurt, and cheese. Harvard Chan Public Health School Calcium is also available Kale, salmon, tofu, almonds, spinach.
Regarding supplements, Brukner said: “If you are at risk of bone trouble or don’t get enough calcium in your food, taking supplements can be useful. First off.”
4. Vitamin d
Vitamin D is often called sunshine vitamins because it is usually absorbed into the skin just by being outside. However, if you live in cloudy climates during the winter, or if you are avoiding 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.
In addition to sunlight, Burgner says Vitamin D can be obtained from fatty fish such as salmon, mackerel, and fortified milk and cereal. Your doctor may also recommend supplements if you are at risk for bone loss or osteoporosis.
In addition to bone health, Teyterbaum said Vitamin D can help you fight illness. He says, “Unvitamins are related Increased autoimmunity, High risk of severe infectionsDr. Fauci pointed out that he took Vitamin D (during the COVID pandemic) and Increased cancer risk. ”
5. Omega-3s
Omega-3 fatty acids are essential for many of the body’s functions. They play a role in both heart and brain health. But as Cleveland Clinic points out, your body It cannot produce enough omega-3s on their own. This means you need to get more from the food you eat and the supplements you take.
“Omega-3 fatty acids are very suitable for heart health and help reduce swelling, which is important for older people,” explained Brukner. “They may also be beneficial for brain well-being and help prevent memory loss. Diseases such as Alzheimer’s disease. “Ti adds that omega-3 helps reduce swelling by reducing inflammation.
Fatty fish like salmon are a good source of omega-3 fatty acids. Brugner said he could also rely on flaxseed, chia seeds and walnuts, but added a warning, “These give the body a different type of omega-3 that it doesn’t use very easily.” Fish and algae oils also act as supplements.
6. zinc
a 2015 paperpublished in the Pathobiology of Aging and Age-Related Diseases, zinc is called “a micronutrient important for general human health, especially for the elderly.” The authors say that zinc plays a “crucial role in the aging process” and zinc deficiency may be associated with several age-related chronic diseases, including arterial stiffness, degenerative diseases of the nervous system, and immune-related changes. It says there is. System and cancer.
“As you get older, your immune system becomes weaker and it can get even worse if you don’t have enough zinc,” Brukner explained.
You can find zinc in shellfish, lean meat, chicken, beans, nuts and seeds. Brugner said oysters are particularly rich in zinc. He said, “While zinc supplements may be helpful, especially if some elderly people get sick frequently or don’t eat enough foods containing zinc, too much zinc is consumed, others in the body. It’s important to follow as it can cause problems with the minerals. The amount.”
Conclusion
Eating well can help boost your bones, immune system and more as you age. In addition to exercise and other good habits, getting the right minerals and vitamins can improve your health. Try to get enough magnesium, vitamin B, calcium, vitamin D, omega 3 and zinc every day during your meal. Consult your doctor before taking supplements to see how it interacts with existing medications and health conditions.
