6 Vitamins and Minerals for Older Adults, According to Experts

It is important to eat a balanced diet to get all the nutrients and vitamins your body needs to thrive. As you get older, it becomes harder for your body to absorb nutrients, which means you may need to take supplements to help maintain lack of vitamins in the area.

A 2021 study revealed that not getting enough nutrients can make existing problems worse and increase the risk of developing new chronic conditions. That’s why watching what you eat after 50 is important.

We talked to doctors to find out which vitamins and minerals are most important healthy aging. These are their recommendations, but as always, consult your doctor first before taking any new supplements.

1. Magnesium

Magnesium is a mineral that provides several 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 internist in integrative medicine, told us that “magnesium is important for more than 300 reactions in the body.”

He said unprocessed foods contain about 600 mg of magnesium daily, but the average American diet contains less than 250 mg of magnesium after processing. For reference, the recommended daily amount of magnesium is 400 to 420mg per day for adult men and 310 to 320mg for women, but more is needed for those who are pregnant or breastfeeding.

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

You can get magnesium from a variety of foods. Dr. Peter Brukner, an expert in sports and exercise, said that magnesium is found in nuts, seeds, grains and green leafy vegetables such as spinach. In more good news, you can also find magnesium in dark chocolate.

Some older adults or those taking certain medications (such as diuretics or acid reflux drugs) may not get enough magnesium in their diet and may need it. addition,” 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 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 get older. Brukner said this is because “the stomach makes less acid, and this acid is needed to absorb vitamins from food into the body.”

Teitelbaum said B vitamins are important for energy production, and low levels can affect your health. He warns that vitamin B deficiency has been associated with “a significant increase in dementia (especially folic acid) and an increased risk of heart attack 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. Brukner said if you don’t eat these foods, you may want to turn to foods like whole grains and nutritional yeast that have more B12. “Elderly people, especially those who have certain stomach problems or take medicine that reduces stomach acid, may need to take vitamin B12,” he explained.

Amelia Ti, a registered dietitian and diabetes educator in New York, is also a participant CNET Medical Review Boardnotes that people taking medications that block B12 absorption, such as omeprazole or metformin, may need a vitamin B12 supplement.

3. Calcium

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

“Calcium is best known for making bones strong, but it’s also important for muscle function,” Brukner said. “As people age, 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, Brukner 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 referred to as the “sunshine vitamin” because it is usually absorbed through the skin by being outdoors. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you get older, you may not get enough. Your body you need vitamin D to properly absorb calciumwhich makes it an important nutrient in maintaining bone health.

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

Besides bone health, Teitelbaum said vitamin D can help fight disease. He said, “Low vitamin D is associated with increased autoimmunity, increased risk of serious infectious diseases and increased cancer.”

5. Omega-3s

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

“Omega-3 fatty acids are great for heart health and can help reduce inflammation, which is important for older people,” explains Brukner. “They are also useful for brain health and can help monitor 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. Brukner said you can also turn to flaxseeds, chia seeds and walnuts, but adds a caveat: “This provides a different type of omega-3 that the body doesn’t readily use.” Fish oil and algae oil can also work as supplements.

6. Zinc

A 2015 paper, published 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 chronic age-related diseases, including atherosclerosis, degenerative diseases of the nervous system, age-related changes in the immune system and cancer.

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

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

An important point

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