It is important to eat a balanced diet to get all the nutrients and vitamins your body needs to thrive. As you age, it becomes harder for the body to absorb nutrients, which means you may need to take dietary supplements to help maintain it. vitamin deficiency and bay

A 2021 study reveals that not getting enough nutrients can worsen existing issues and put you at increased risk of developing new chronic diseases. So watch what you eat after 50 important.

We talked to doctors to find out which specific 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 many important functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. dr. Jacob Teitelbauma board-certified internist in integrative medicine, told us that “magnesium is critical for well over 300 reactions in the body.”

He said that an unprocessed food contains about 600 mg of magnesium per day, but the average American diet has less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium 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 warns that the side effects of low magnesium can include a 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 find magnesium in many foods. dr. Peter Bruknera specialist in sports and exercise medicine, said magnesium can be found in nuts, seeds, whole grains and green leafy vegetables such as spinach. In more delicious news, you can also get magnesium from dark chocolate.

“Some older people or those taking specific medications (such as diuretics or medications for acid reflux) may not get enough magnesium from their diet and may need more. a supplement“he said. “However, too much magnesium can cause stomach issues, 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. While you don’t usually need more B12 as you age, your is also not absorbed by the body when you grow up. Brukner said this is because “the stomach produces less acid, and this acid is needed to get the vitamin from food into the body.”

Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. He warns that vitamin B deficiency is associated with “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. Brukner says that if you don’t eat these foods, you can switch to foods like cereals and nutritional yeast that contain more B12. “The elderly, especially those who have certain stomach issues or are taking medication that lowers stomach acid, should take a vitamin B12 supplement,” he explains.

Amelia Tiis a registered dietitian and diabetes educator in New York, who is also part of CNET’s Medical Review Boardstates that individuals taking medications that inhibit B12 absorption, such as omeprazole or metformin, may also need a vitamin B12 supplement.

3. Calcium

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

“Calcium is well known for making bones strong, but it’s also important for muscles to work properly,” says Brukner. “As people age, their bodies absorb less calcium from food, which can cause bones to become weaker.” You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard TH Chan School of Public Health says that calcium is also present of kale, salmon, tofu, almonds and spinach.

Regarding supplements, Brukner said, “If you’re at risk for bone problems or don’t get enough calcium in your diet, taking supplements can be beneficial.

4. Vitamin D

Vitamin D is often referred to as the “sunshine vitamin” because it is usually absorbed through the skin only externally. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you age, you may not be getting enough. Your body requires vitamin D to properly absorb calciumwhich makes 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 are experiencing bone loss or are at risk for osteoporosis.

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

5. Omega-3s

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

“Omega-3 fatty acids are excellent for heart health and help reduce inflammation, which is important for seniors,” Brukner explains. “They are also beneficial for brain health and may help guard against memory loss and diseases like 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 says 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 readily use.” Fish oil and algae oil can also serve as supplements.

6. Zinc

A 2015 paperpublished 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 state that zinc has “an important role in the aging process” and that zinc deficiency may be connected to many age-related diseases, including hardening of the arteries, degenerative diseases of the nervous system, age-related changes in the immune system and cancer.

“When we get older, our immune system becomes weaker, and if we don’t have enough zinc, it becomes worse,” explains Brukner.

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

The bottom line

A good diet can help improve 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 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.