It is not a secret for anyone that we need a lot of vitamins and minerals to stay healthy. If you have a balanced diet, it is likely that you already get enough nutrients. However, this can change as we age and our body requires more. The elderly run an increased risk of low consumption of vitamins – in part because our body can no longer effectively absorb certain nutrients. So, if you are dealing with gaps, you have specific drugs or you have specific health problems, your doctor can advise you to take certain supplements to make sure your body has all the nutrients it needs.
These are the first six vitamins and minerals on which doctors recommend that you concentrate for healthy aging. Just make sure you talk to your doctor before adjusting your diet or trying new supplements.
1. magnesium
Magnesium is a mineral that provides several key functions in the body. It maintains your strong muscles, regulates blood sugar and contributes to heart health. Dr. Jacob Teitelbaum, an internal certified in integrative medicine, told us that “magnesium is essential for more than 300 reactions in the body”.
He said that an unprocessed diet has around 600 mg of magnesium per day, but the average American diet has less than 250 mg of magnesium after treatment. For reference, the recommended daily quantity of magnesium is 400 to 420 mg per day for adult men and from 310 to 320 mg for women, but more is necessary for those who are pregnant or breastfeeding.
Teitelbaum has warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can cause heart attacks, strokes and dementia. You can also feel exhausted or feel generalized muscle pain if you don’t get enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter Brukner, a doctor specializing in sports and exercise, said you could find magnesium in nuts, seeds, whole grains and leafy green vegetables like spinach. In additional delicious news, you can also get magnesium from dark chocolate.
“Some elderly people or those who take specific drugs (such as diuretics or acid reflux drugs) may not receive enough food from their diet and may need 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 called folic acid), to maintain your health as you get older. 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 B12 as you get older, your body cannot absorb it also when you get older. Brukner said it is due to the fact that “the stomachs are less acid, and this acid is necessary to take vitamin from food in the body”.
Teitelbaum said B vitamins are essential for energy production and that sub-optimal levels can affect your health. It warns that the deficiency of vitamins B was associated with “a marked increase in dementia (in particular folic acid) and an increased risk of heart attack and stroke (especially in those who have high levels of homocysteine).” Symptoms of B12 deficiency include weakness or bad balance, loss of appetite and numbness and tingling in the hands and feet.
B12 is in animal proteins such as meat, fish and eggs. Brukner said that if you don’t eat these foods, you may want to turn to foods like cereals and nutritional yeast with added B12. “The elderly, especially those who have certain stomach problems or taking medication that lower stomach acid, may need to take a supplement of vitamin B12,” he said.
Amelia Ti, a dietary educator and diabetes registered in New York, which is also part of the CNET medical examination committee, adds that people taking drugs that block the absorption of B12, such as omeprazole or metformin, may also need a supplement of vitamin B12.
3. Calcium
The National Aging Institute says that calcium is particularly important for the elderly at risk of bone loss. The Institute recommends 1,000 mg per day for men aged 51 to 70, and 1,200 mg per day for men aged 71 and over. Women aged 51 and over are recommended to take 1,200 mg per day.
“Calcium is well known for making the bones solid, but it is also crucial that the muscles work properly,” said Brukner. “As people age, their bodies take less calcium from food, which can make bones lower.” You can get calcium naturally from sources such as milk, yogurt and cheese. The Harvard Th Chan School of Public Health notes that calcium is also available in curly cabbage, salmon, tofu, almonds and spinach.
As for supplements, Brukner said: “If you risk bone problems or do not get enough calcium in your food, taking supplements may be useful. But too much calcium can cause other problems such as kidney stones, then talk to your doctor first.”
4. Vitamin D
Vitamin D is often called sun vitamin because you generally absorb it through the skin simply by being 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 calcium, making it a significant nutrient for bone health.
Brukner says that in addition to the sun, you can get vitamin D from fatty fish such as salmon and mackerel, enriched milk and cereals. Your doctor may also recommend a supplement if you experience bone loss or at risk of osteoporosis.
In addition to bone health, Teitelbaum said vitamin D can help you fight the disease. He said: “Sub-optimal vitamin D is associated with increased autoimmunity, with a higher risk of severe infectious diseases (Dr Fauci noted that he had taken vitamin D during the cocovated pandemic) and an increased risk of cancer.”
5. Omega-3S
Omega-3 fatty acids are essential to most functions in your body. They play a role in the health of the heart and the brain. However, as the Cleveland Clinic points out, your body is unable to produce enough omega-3 alone. This means you need more foods you eat or supplements you take.
“Omega-3 fatty acids are very good for heart health and can help reduce swelling, which is important for the elderly,” said Brukner. “They are also beneficial for brain well-being and could help protect themselves against memory loss and diseases such as Alzheimer.” TI adds that omega-3 help reduce swelling by reducing inflammation.
Fat fish and salmon are a good source of omega-3 fatty acids. Brukner said that you can also turn to linen seeds, chia seeds and nuts, but added a warning: “These give a different type of omega-3 that the body does not use so easily.” Fish oil and seaweed oil can also be used as supplements.
6. Zinc
A 2015 article, published in Pathobiology of Agging and age -related diseases, calls Zinc an “essential micronutrient for human health in general, and in particular for the elderly”. The authors say that zinc plays “an important role in the aging process” and that zinc deficiency can 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 and cancer.
“When we get older, our immune system becomes weaker, and if we don’t have enough zinc, it can worsen things,” said Brukner.
You can find zinc in crustaceans, red meat, poultry, beans, nuts and seeds. Brukner said oysters are particularly rich in zinc. He added: “Some elderly people could find useful zinc supplements, especially if they fall sick or do not eat enough zinc food. But taking too much zinc can cause problems with other minerals of the body, so it is important to follow the recommended quantities.”
The bottom line
Eating well can help stimulate your bones, your immune system and more as you get older. In addition to the exercise and other good habits, obtaining good 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 he can interact with your existing medicines and health problems.
