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, but important Aging well. This is especially true because the elderly Greater risk of low vitamin intakeaccording to a paper published in Clinical Interventions in Aging.

While your diet usually provides most The vitamins and minerals you needYour doctor may recommend nutritional supplements to help overcome any deficiency due to certain health conditions, medications, or dietary restrictions. With this in mind, you should always consult your doctor before taking any supplements to ensure you are getting the nutrients your body needs.

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

1. Magnesium

Magnesium is a mineral that provides many key 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,” he told us, an internist board certified in integrative medicine. An unprocessed diet contains about 600 mg of magnesium per day, but the average American diet contains less than 250 mg of post-processed magnesium, he said. For reference, the recommended daily amount of magnesium is 400 to 420 mg daily for adult men 310 to 320 mg for women, but more is needed for pregnant or breastfeeding women.

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 fatigued or experience widespread muscle pain if you don’t get enough magnesium.

You can find magnesium in a wide variety of ingredients. doctor. Peter BrucknerA doctor specializing in sports and exercise said that you can find magnesium in nuts, seeds, whole grains, and green leafy vegetables such as spinach. In additional delicious news, you can also get magnesium from dark chocolate.

“Some older adults or those who take certain medications (such as diuretics or acid reflux medications) may not get enough magnesium from their diet and may need to… extension“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 folic acid (also known as folic acid), to keep you healthy as you age. Vitamin B12 works with folic acid to help the body make new cells, including blood cells and nerve cells. Although you don’t usually need more vitamin B12 as you age, your body does need more vitamin B12. The body cannot absorb it either When you grow up. This is because “the stomach produces less acid, and this acid is necessary to take the vitamin from food into the body,” Dr. Bruckner said.

B vitamins are essential for energy production, and suboptimal levels can affect your health, Dr. Teitelbaum said. He warns that vitamin B deficiency is linked to “A Noticeable increase in dementia (especially folic acid) and Increased risk of heart attacks and strokes (Especially in those with 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 such as meat, fish and eggs. If you don’t eat these foods, you may want to switch to foods like cereals and nutritional yeast with added vitamin B12, Dr. Bruckner said. He explained that older people, especially those who suffer from certain stomach problems or who take medications that reduce stomach acid, may need to take vitamin B12 supplements.

Amelia TPeople who take medications that block B12 absorption, such as omeprazole or metformin, may also need vitamin B12 supplements, adds the New York City-based registered dietitian and diabetes educator, who is also part of CNET’s Medical Review Board.

3. Calcium

The National Institute on Aging says that calcium is especially important for Older adults are at risk for bone loss. The institute recommends 1,000 mg daily for men ages 51 to 70, and 1,200 mg daily for men ages 71 and older. Women aged 51 years and over It is recommended to take 1200 mg every day.

“Calcium is known for its ability to strengthen bones, but it is also important for muscles to function properly,” Dr. Bruckner said. “As people get older, their bodies take in less calcium from food, which can lead to weaker bones.” You can get calcium naturally from sources such as milk, yogurt and cheese. Harvard T Chan School of Public Health points out this 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 from your food, 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 your skin once 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 It needs vitamin D to properly absorb calciumWhich makes it an important nutrient for bone health.

In addition to sunlight, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk, and cereals, Dr. Bruckner says. Your doctor may also recommend a nutritional 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. “Vitamin D is associated with suboptimal levels,” he said increased autoimmunity, High risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D During the coronavirus (pandemic)) and Increased risk of cancer“.

5. Omega-3 fatty acids

Omega-3 fatty acids are essential for many body functions. They play a role in both the heart and… Brain health. However, as the Cleveland Clinic points out, your body Unable to produce enough omega-3 on its own. This means you need to get more of it The foods you eat Or the nutritional supplements you take.

“Omega-3 fatty acids are very beneficial for heart health and can help reduce swelling, which is important for older adults,” Dr. Bruckner explained. “It is also beneficial for brain well-being and may help prevent memory loss and Diseases such as Alzheimer’sTee adds that omega-3 acids help reduce swelling by reducing inflammation.

Fatty fish such as salmon are a good source of omega-3 fatty acids. You can also turn to flax seeds, chia seeds and walnuts, Dr. Bruckner said, but added a caveat: “These give a different type of omega-3 that the body doesn’t use as easily.” Fish oil and algae oil can be used as nutritional supplements as well.

6. Zinc

A Paper 2015published in Pathobiology of Aging and Age-Related Diseases, describes zinc as “an essential micronutrient for overall human health, especially for older adults.” 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 atherosclerosis, degenerative diseases of the nervous system, and age-related changes in the immune system. System and cancer.

“As we get older, our immune system becomes weaker, and if we don’t have enough zinc, this can make this worse,” Dr. Bruckner explained.

You can find zinc in oysters, red meat, poultry, beans, nuts and seeds. Dr. Bruckner said that oysters are particularly rich in zinc. He added: “Some older people may find zinc supplements useful, especially if they get sick often or do not eat enough foods that contain zinc. But eating too much zinc can cause problems with other minerals in the body, so it is important Follow the advice. “Amounts.”

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 may 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 nutritional supplements to find out how they may interact with your current medications and health conditions.