6 Vitamins and Minerals for Seniors, According to Experts

It’s important to eat a balanced diet to get all the nutrients and vitamins your body needs to thrive. As you age, it becomes more difficult for the body to absorb nutrients, which means you may need to take dietary supplements to help you retain them. vitamin deficiencies at bay.

A 2021 study found that not getting enough of the right nutrients can make existing problems worse and put you at increased risk of experiencing new chronic illnesses. This is why it is essential to watch what you eat after 50.

We spoke with doctors to find out which specific vitamins and minerals are most essential for age healthily. These are their recommendations, but as always, consult your doctor before taking any new supplements.

1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar and helps with heart health. Dr. Jacob Teitelbaum, a board-certified integrative medicine internist, told us that “magnesium is essential for more than 300 reactions in the body.”

He said an unprocessed diet contains about 600 mg of magnesium per day, 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 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for pregnant or breastfeeding women.

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

You can find magnesium in a wide range of foods. Sports and exercise medicine specialist Dr Peter Brukner said magnesium can be found in nuts, seeds, whole grains and green leafy vegetables like spinach. Another even more delicious twist is that you can also get magnesium from dark chocolate.

“Some older people or those taking specific medications (such as diuretics or acid reflux medications) may not get enough magnesium in their diet and may need to a 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 known as 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 generally don’t need more vitamin B12 as you age, your body can’t absorb it as well as you get older. Brukner explained that this is because “the stomach produces less acid, and this acid is needed to absorb the vitamin from food into the body.”

Teitelbaum said B vitamins are essential for energy production and suboptimal levels can affect your health. It warns that vitamin B deficiency has been linked to “a marked increase in dementia (particularly folic acid) and increased risk of heart attack and stroke (particularly in people with elevated 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. Brukner said if you don’t eat these foods, you may want to turn to foods like grains and nutritional yeast with added B12. “Older adults, especially those with certain stomach problems or taking medications that reduce stomach acid, may need to take a vitamin B12 supplement,” he explained.

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

3. Calcium

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

“Calcium is well known for strengthening bones, but it is also crucial for proper muscle function,” Brukner said. “As people age, their bodies absorb less calcium from food, which can weaken bones.” 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 available in kale, salmon, tofu, almonds and spinach.

As for supplements, Brukner said, “If you are at risk for bone problems or don’t get enough calcium in your diet, taking supplements can 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 it is generally absorbed through the skin simply by being outdoors. 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 calciummaking it an essential nutrient for 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 cereals. Your doctor may also recommend a supplement if you have bone loss or are at risk of osteoporosis.

In addition to bone health, Teitelbaum said vitamin D can help you fight disease. He said: “Suboptimal vitamin D is associated with increased autoimmunity, higher risk of serious infectious diseases and increased risk of cancer. »

5. Omega-3

Omega-3 fatty acids are essential for many functions in your body. They play a role in both the heart and brain health. However, as the Cleveland Clinic points out, the body is unable to produce enough omega-3 on its own. This means that you need 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 swelling, which is important for older adults,” Brukner explained. “They are also beneficial for brain well-being and could help prevent memory loss and diseases such as Alzheimer’s.” Ti adds that omega-3s help reduce swelling by reducing inflammation.

Oily fish like salmon are a good source of omega-3 fatty acids. Brukner said you can also look to flaxseeds, chia seeds and walnuts, but added a warning: “These give a different type of omega-3 that the body doesn’t use so easily.” Fish oil and algae oil can also be used as supplements.

6. Zinc

A 2015 article, published in Pathobiology of Aging and Age-Related Diseases, calls zinc “an essential micronutrient for human health in general, and particularly 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, including hardening of the arteries, 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, that can make the situation worse,” Brukner explained.

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

The essentials

Eating well can help strengthen your bones, immune system, and more as you age. With exercise and 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 determine how they may interact with your existing medications and medical condition.