Experts Say Focus on These 6 Vitamins and Minerals for Healthy Aging

Eating a healthy diet is one of the most important things you can do for your body as you grow older. Your diet supports everything from bone health to your immune system. This is important for older adults who are at high risk of low vitamin intake, according to a paper published in Clinical Interventions in Aging.

Your doctor may recommend supplements or multivitamins, especially if you are taking certain medications that deplete your body of certain nutrients or have any dietary restrictions food giants. However, your diet is where most of the essential nutrients you need come from.

To help you figure out which vitamins and minerals to focus on in the name of healthy aging, we talked to experts for their recommendations.

1. Magnesium

Magnesium is a mineral that provides many important functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board certified specialist in integrative medicine, told us that “magnesium is important for over 300 functions in the body.” He said junk food contains about 600 mg of magnesium per day, but the average American diet has less than 250 mg of magnesium after working out. For surgery, the daily dose of magnesium is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for pregnant or lactating women.

Dr. Teitelbaum warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can cause heart attack, stroke and dementia. You may feel tired or experience widespread muscle aches if you don’t get enough magnesium.

You can find magnesium in many types of supplements. Dr. Peter Brukner, a sports and exercise specialist, said you can get magnesium from nuts, seeds, whole grains and green leafy vegetables like spinach. In other good news, you can get magnesium from dark chocolate.

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

2. B vitamins

You also need a variety of B vitamins, including B12 and folate (also called folic acid), to maintain your health 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 get older, your body can’t absorb it as you age. Dr. Brukner said this is because “the stomach makes acid less, and this acid is needed to take the vitamin from food into the body.”

Dr. Teitelbaum said B vitamins are important for energy production, and low levels can affect your health. He warns that vitamin B deficiency has been linked to a “significant increase in dementia” (especially folic acid) and an increased risk of heart disease and stroke (especially in those with high levels of homocysteine). 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. If you don’t eat these foods, you may want to eat foods like whole grains and nutritional yeast with added B12, Brukner said. “Older people, especially those with other stomach problems or taking antacids, may need to take a vitamin B12 supplement,” he explained.

Amelia Ti, a registered dietitian and diabetes educator in New York City who is also part of CNET’s medical review board, adds that people who take a B12 inhibitor, such as omeprazole or metformin, they may also need vitamin B12 supplementation.

3. Calcium

The National Institute on Aging says calcium is especially important for older people who are at risk of bone loss. The agency recommends 1,000 mg per day for men between the ages of 51 and 70, and 1,200 mg per day for men 71 and older. Women age 51 and older are recommended to take 1,200 mg per day.

“Calcium is well known for strengthening the bones, but it is also important for the muscles to work properly,” Dr. Brookner said. “As people get older, their bodies absorb less calcium from food, which can cause bones to weaken.” You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard TH Chan School of Public Health notes that calcium is also found in kale, salmon, tofu, almonds and spinach.

As for supplements, Dr. Brukner said, “If you’re at risk for bone problems or you’re not getting enough calcium in your diet, taking supplements may be beneficial. Check with your doctor first.”

4. Vitamin D

Vitamin D is often called the sunshine vitamin because it is usually absorbed through the skin from exposure. However, in the winter months, if you live in a cloudy area or avoid natural sunlight as you age, you may not get enough. Your body needs vitamin D to properly absorb calcium, which makes it an important nutrient for bone health.

Dr. Brukner says that in addition to sunlight, you can get vitamin D from fatty fish such as salmon and mackerel, fortified milk and whole grains. Your doctor may also recommend supplementation 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 disease. He said, “Low vitamin D is associated with increased autoimmunity, a greater risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D during COVID. [pandemic]) and increased risk of cancer.”

5. Omega-3 fatty acids

Omega-3 fatty acids are essential for many functions in your body. They play a role in heart and brain health. However, as the Cleveland Clinic points out, your body cannot produce enough omega-3s on its own. This means you need to get more from the food you eat or the supplements you take.

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

Fatty fish such as salmon are a good source of omega-3 fatty acids. Dr. Brukner said you can also turn to flaxseeds, chia seeds and walnuts but adds a caveat: “These provide a different type of omega-3 that the body doesn’t use as easily.” Fish oil and algae oil can work as supplements, too.

6. Zinc

A 2015 paper, published in Pathobiology of Aging and Age-Related Diseases, calls zinc “an important micronutrient for general human health, especially in the elderly.” The authors say that zinc plays “an important role in the aging process” and that zinc deficiency may be linked to several chronic age-related diseases, including hardening of the arteries, degenerative diseases of the nervous system, age-related changes in the immune system. management and cancer.

Dr. “As we age, our immune system weakens, and if we don’t have enough zinc, this can make the condition worse,” explained Brukner.

You can get zinc from shellfish, red meat, poultry, beans, nuts and seeds. Dr. Brukner said oysters are high in zinc. He added, “Some older people may find zinc supplements helpful, especially if they are often sick or don’t eat enough zinc-rich foods. money.”

Important point

Eating well can help strengthen your bones, immune system and more as you age. Along with exercise and other healthy habits, getting the right minerals and vitamins can improve your health. Try to get more magnesium, B vitamins, calcium, vitamin D, omega-3s and zinc in your diet each day. Be sure to check with your doctor before taking any supplements to find out how they may interact with your existing medications and health conditions.