6 vitamins and minerals you need to age gracefully, according to experts

A diet balanced with a variety of vitamins and minerals isn’t just important for overall health—it’s important for ages well. This is especially true as older people are in higher risk of low vitamin intakeaccording to an article published in Clinical Interventions in Aging.

While your diet usually provides most of the vitamins and minerals you needYour doctor may recommend supplements to help with any deficiencies due to certain health conditions, medications, or dietary restrictions. With that in mind, you should always check with your doctor before taking any supplement to make sure you’re getting the nutrients your body needs.

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

1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles healthy, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaumboard certified integrative medicine internist, told us that “magnesium is critical to over 300 reactions in the body.” He said an unprocessed diet has about 600 mg of magnesium daily, but the average American diet has 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 those who are pregnant or breastfeeding.

Dr. Teitelbaum cautioned that the effects of low magnesium may include: 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 Brucknersports and exercise specialist, said you can find magnesium in nuts, seeds, whole grains and green leafy vegetables like spinach. In additional delicious news, you can also get magnesium from dark chocolate.

“Some older people or those taking specific medications (such as diuretics or acid reflux medications) may not get enough magnesium from their diet and may need supplement“, he said. “Too much magnesium can cause stomach problems, though, so be careful.”

2. Vitamins of group B

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 your body make new cells, including blood cells and nerve cells. Although you usually don’t need more B12 as you age, your the body cannot absorb it either when you get old Dr. Bruckner said this is because “stomachs produce less acid, and that acid is needed to get 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 is associated with “a marked increase in dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with elevated homocysteine ​​levels).” Symptoms of 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. Bruckner said that if you don’t eat these foods, you may want to turn to foods like whole grains and nutritional yeast with added B12. “Elderly people, especially those who have certain stomach problems or take medications that lower stomach acid, may need to take a vitamin B12 supplement,” he explained.

Amelia Youa registered dietitian and diabetes educator in New York who is also part of CNET’s medical board, 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 elderly people at risk of bone loss. The institute recommends 1,000 mg each day for men between the ages of 51 and 70 and 1,200 mg per day for men 71 and older. Women 51 and older it is recommended that you take 1200 mg every day.

“Calcium is well known for making bones strong, but it’s also critical for proper muscle function,” Dr Bruckner said. “As people age, their bodies absorb less calcium from food, which can lead to weaker bones.” You can get calcium naturally from sources like milk, yogurt, and cheese. Harvard TH Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach.

As for supplements, Dr. Bruckner said, “If you’re at risk for bone problems or don’t get 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 you usually absorb it through the skin just when you’re outside. 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 calciummaking it an important nutrient for bone health.

Dr. Bruckner says that in addition to the sun, 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 for osteoporosis.

In addition to bone health, Dr. Teitelbaum said vitamin D can help you fight off disease. He said: “Insufficient vitamin D is associated with increased autoimmunity, increased risk of severe 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 your body’s functions. They play a role in both the heart and brain health. However, as the Cleveland Clinic points out, your body is unable to produce enough omega-3 on its own. This means you should get more than the foods you eat or supplements you take.

“Omega-3 fatty acids are very beneficial for heart health and can help reduce swelling, which is important for older people,” explained Dr. Bruckner. “They are also good for brain health and can help protect against memory loss and diseases such as Alzheimer’s.” Thi adds that omega-3s help reduce swelling by reducing inflammation.

Oily fish such as salmon are a good source of omega-3 fatty acids. Dr. Bruckner said you can also turn to flax seeds, chia seeds and walnuts, but added a caveat: “They provide a different type of omega-3 that the body doesn’t use as easily.” Fish oil and kelp oil also can serve as supplements.

6. Zinc

A 2015 paperpublished 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, which include 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 becomes weaker, and not having enough zinc can make it worse,” explained Dr. Bruckner.

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

The bottom line

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 every day. Talk to your doctor before taking any supplements to find out how they may interact with your existing medications and health problems.