Everyone at this stage should not be surprised by the fact that having a good selection of vitamins and minerals in your diet is essential to staying healthy and fit. If you consume a , a balanced diet, you are now getting the nutrients you need. However, this may change as we get older and our body need more. Older people are more likely to consume low-quality vitamins , primarily because our body no longer may absorb certain vitamins as successfully as they once did. Your physician may advise you to take precise supplements to ensure that your body has all the nutrients it needs if you are dealing with deficiencies, taking certain medications, or having certain heath conditions.
But which dietary products ought you to take? The top six vitamins and minerals that specialists advise you to concentrate on for a good aging are: Before changing your dieting or trying new products, make sure to speak with your doctor first.
1. Magnesium
Magnesium is a mineral that serves a number of essential brain works. It promotes brain health, regulates blood sugar levels, and keeps your muscles strong. According to Dr. Jacob Teitelbaum, a board-certified endocrinologist in integrated medicine, “magnesium is crucial for well over 300 interactions in the body.”
He claimed that the typical American diet contains less than 250 mg of mg after processing, compared to the raw diet, which has about 600 mg of magnesium per day. For guide, the normal recommended daily intake of magnesium is 400 to 420 mg per day for men and 310 to 320 mg for women, but more is needed for those who are expecting or nursing.
Teitelbaum cautioned against the potential for metabolic disorder as a result of reduced mg. This may cause memory, brain attacks, and strokes. If you’re not getting enough mg, you might also feel exhausted or knowledge common muscle soreness.
Magnesium can be found in a wide range of elements. According to Dr. Peter Brukner, a professional sports and exercise doctor, magnesium can be found in nuts, seeds, whole grains, and lush green vegetables like spinach. You can also find mg from black chocolate, which is even more delicious reports.
Some older people or those who take particular medications ( such as medicines or acid reflux medications ) may not get enough magnesium from their diet, he said, and may require a supplement. Be cautious because too much magnesium can lead to stomach problems, but.”
2. B supplements
To keep your health as you get older, you also need a number of B vitamins, including B12 and folic ( also known as folic acid ). Your body produces new cells, including body cells and nerve cells, thanks to supplement B-12 and iron. Your body doesn’t absorb more B12 as well as it does when you get older, despite the fact that you don’t typically need more of it as you get older. This is because, according to Bruce,” stomachs make less acid, and this acid is required to transport the acid from foods into the brain.”
According to Teitelbaum, B supplements are necessary for electricity generation, and poor nutrition can lead to poor health. He warns that a” significant increase of dementia , (especially ascorbic acid ), and a higher risk of heart attack and stroke (especially in those with elevated homocysteine levels )” is related to B vitamin deficiency. B12 deficiency symptoms include numbness and tingling in the hands and feet, loss of appetite, and failure or poor stability.
Sheep proteins like beef, fish, and eggs contain B12. According to Brunkner, you might want to switch to foods like cereal and nutritional candida with added B12 if you don’t have these things. He explained that older people might need to take a B12 vitamin supplement, especially those who have specific tummy issues or get medications that lower stomach acids.
Amelia Ti, a registered dietician and diabetes trainer in New York who also serves on CNET’s Medical Review Board, adds that people who take medications that prevent B12 absorption, such as amoxicillin or insulin, may also require a vitamin B12 product.
3. Sodium
According to the National Institute on Aging, calcium is particularly important for older people who are at risk of bone loss. The Institute advises men between the ages of 51 and 70 to consume 1, 000 mg per day, and men over 71 mg per day. Women over the age of 51 are advised to take one dose of 200 mg per day.
” Calcium is well-known for making bones strong, but it is also crucial for muscles to work properly,” Brukner said. As people get older, their bodies absorb less calcium from food, which can lead to weak bones. Calcium can be obtained naturally from foods like milk, yogurt, and cheese. According to the Harvard T. H. Chan School of Public Health, calcium is also found in kale, salmon, tofu, almonds, and spinach.
In terms of supplements, Brukner said,” Taking supplements might be helpful if you are at risk for bone troubles or don’t get enough calcium in your food.” Talk to your doctor first, as too much calcium can lead to other problems like kidney stones.
4. Vitamin D
Vitamin D is frequently referred to as the” sunset vitamin” because it is typically only absorbed by those outside. However, you might not get enough sunlight during the winter months if you live in a cloudy climate or if you don’t get enough of it as you get older. Vitamin D is required for your body to properly absorb calcium, making it a crucial nutrient for bone health.
According to Brukner, fatty fish like salmon and mackerel, fortified milk, and cereals provide vitamin D in addition to sunshine. If you’re losing bone or putting yourself at risk of osteoporosis, your doctor may also suggest a supplement.
Teitelbaum claimed vitamin D can help you fight off disease in addition to bone health. According to him,” Taking vitamin D during the COVID pandemic is associated with increased autoimmunity, higher risk of severe infectious diseases ( Dr. [Anthony ] Fauci noted that he took vitamin D during the COVID pandemic ) and increased cancer risk.”
5. Omega-3s
Omega-3 fatty acids are necessary for many of your body’s functions. They affect both brain and heart health. However, as the Cleveland Clinic points out, your body isn’t able to produce enough omega-3s on its own. This implies that the foods you consume or the supplements you take must contain more.
” Omega-3 fatty acids are very good for heart health and can help lessen swelling, which is important for older people,” Brukner said. They may also help prevent memory loss and conditions like Alzheimer’s, according to the author. Omega-3s, according to Ti, reduce inflammation by reducing swelling.
Omega-3 fatty acids are abundant in fatty fish like salmon. You can turn to flaxseeds, chia seeds, and walnuts, according to Brunkner, but he added that” these provide a different type of omega-3 that the body does not use so easily.” Supplements can be made from fish oil and algae oil.
6. Zinc
Zinc is considered an “essential micronutrient for human health in general, and especially for the elderly,” according to a 2015 paper published in the journal Pathobiology of Aging and Age-related Diseases. According to the authors, zinc may be a factor in the aging process, including cancer, degenerative nervous system conditions, hardening of the arteries, and other age-related chronic illnesses.
Our immune system weakens as we age, and if we don’t have enough zinc, this can make it even weaker, Brukner said.
In red meat, poultry, beans, nuts, and seeds, zinc is present. According to Bruce, oysters have a high zinc content. He continued,” Some older people may find zinc supplements helpful, especially if they frequently get sick or don’t consume enough zinc-rich foods.” However, taking too much zinc can lead to issues with other body minerals, so it’s important to adhere to the recommended dosage.
Bottom line:
Eating well can help you develop stronger bones, immune systems, and other benefits as you get older. Getting the right minerals and vitamins may improve your health along with exercise and other good habits. Try to consume enough of the following foods daily: magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc. Before taking any supplements, consult your doctor to learn how they might interact with your current medical conditions and medications.
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