6 vitamins and minerals needed for graceful aging, according to experts

A balanced diet with a variety of vitamins and minerals is not only important for overall health, but also it ages well. This is especially true because older adults a higher risk for low vitamin consumptionAccording to an article published in the journal Clinical Interventions in Aging.

While your diet usually provides the most 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 supplements to make sure you’re getting the nutrients your body needs.

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

1. Magnesium

Magnesium is a mineral that provides several essential functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaumboard-certified internist in integrative medicine, told us that “magnesium is critical to more than 300 reactions in the body.” An unprocessed diet contains about 600 mg of magnesium daily, he said, but the average American diet contains less than 250 mg of magnesium after processing. For reference, this is the daily recommended amount of magnesium 400-420 mg per day for adult men and 310-320 mg for women, but more is required for pregnant or lactating women.

Dr. Teitelbaum warned that low magnesium can have side effects increased risk of metabolic syndrome. It can lead to heart attacks, strokes and dementia. If you don’t get enough magnesium, you may also feel run down or experience widespread muscle pain.

You can find magnesium in a wide range of ingredients. Dr. Peter BrucknerA specialist sports and exercise doctor says you can find magnesium in nuts, seeds, whole grains and leafy green vegetables such as spinach. In extra delicious news, you can also get magnesium from dark chocolate.

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

2. B vitamins

To maintain your health as you age, you need a number of B vitamins, including B12 and folate (also called folic acid). Vitamin B-12 works with folic acid to help your body make new cells, including blood cells and nerve cells. Although you don’t usually require more B12 as you age, your the body cannot accept it either when you get old. Dr. Bruckner said this is because “the stomach produces less acid, which is necessary for the absorption of vitamins 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 “a a marked increase in dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with high 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. If you don’t eat these foods, you can turn to foods like whole grains and nutritional yeast with added B12, Bruckner said. “Older people, especially those with certain stomach problems or those taking medications that reduce stomach acid, may need to take a vitamin B12 supplement,” he said.

Amelia TPeople taking medications that block B12 absorption, such as omeprazole or metformin, may also need a vitamin B12 supplement, adds the New York City-based registered dietitian and diabetes educator who is part of CNET’s medical review board.

3. Calcium

The National Institute on Aging says calcium is especially important elderly people at risk of bone loss. The institute recommends 1,000 mg daily for men ages 51 to 70, and 1,200 mg daily for men 71 and older. Women 51 and older it is recommended to take 1200 mg daily.

“Calcium is well-known for strengthening bones, but it’s also very important for proper muscle function,” says Dr. Bruckner. “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 calcium is also present in kale, salmon, tofu, almonds and spinach.

As for supplements, Dr. Bruckner says, “If you’re at risk for bone problems or don’t get enough calcium in your diet, taking supplements can be helpful. But too much calcium can lead to other problems, like kidney stones, so talk to your doctor first.”

4. Vitamin D

Vitamin D is often called sunshine because you absorb it through your skin, usually outside. But if you live in a cloudy climate during the winter months, or avoid natural sunlight as you age, you may not get enough energy. Your body Vitamin D is necessary for the proper absorption of calciummaking it an important nutrient for bone health.

Dr. In addition to sunlight, Bruckner says, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk, and whole grains. Your doctor may recommend a supplement if you are at risk for bone loss or osteoporosis.

In addition to bone health, vitamin D can help fight disease, Dr. Teitelbaum said. It is associated with “suboptimal vitamin D increased autoimmunity, higher risk of serious infectious diseases (Dr. Fauci noted that he takes vitamin D during the COVID (pandemic)) and increased risk of cancer.”

5. Omega-3 fatty acids

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

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

Fatty fish such as salmon are good sources of omega-3 fatty acids. Dr. Bruckner says you can also turn to flax seeds, chia seeds and walnuts, but adds a caveat: “These provide a different type of omega-3 that the body doesn’t use as readily.” Fish oil and algae oil can also serve as supplements.

6. Zinc

A 2015 paperAn article published in the journal Pathobiology of Aging and Age-Related Diseases calls zinc “an essential micronutrient for human health in general and the elderly in particular.” The authors say that zinc “plays an important role in the aging process” and that zinc deficiency may be associated with a number of age-related chronic diseases, such as hardening of the arteries, degenerative diseases of the nervous system, and age-related immune changes. system and cancer.

“As we age, our immune system weakens, and if we don’t have enough zinc, it can make things worse,” explains Dr. Bruckner.

You can find zinc in legumes, 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 useful, especially if they are often ill or don’t get enough zinc in their diet. But taking too much zinc can cause problems with other minerals in the body, so it’s important to follow the recommendations . amounts.”

Bottom line

Eating right can help strengthen your bones, immune system and more as you age. Along with sports 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. Before taking any supplements, talk to your doctor to find out how they may interact with your existing medications and medical conditions.