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As we age, we have a higher risk of Low vitamins consumptionIn part because our bodies can no longer effectively absorb certain nutrients. In general, you can obtain all the vitamins and minerals that need a balanced diet. However, if you are dealing with deficiencies, you have specific medications or have particular health conditions, your doctor can advise you to take certain supplements.
These are the six best vitamins and minerals in which doctors recommend that it be concentrated for healthy aging. Just be sure to talk to your doctor first before adjusting your diet or trying new supplements.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps strong muscles, regulates blood sugar levels and contributes to heart health. Dr. Jacob TeitelbaumAn internist certified by the Board in Integrative Medicine told us that “Magnesium is critical for more than 300 reactions in the body.” He said that an unprocessed diet has approximately 600 mg of magnesium per day, but the average American diet is less than 250 mg of magnesium after processing. As a 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 need for those who are pregnant or breastfeeding.
Teitelbaum warned that the effects of low magnesium can include a Greater risk of metabolic syndrome. This can lead to heart attacks, blows and dementia. You can also feel exhausted or experience generalized muscle pain if you are not obtaining enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter BruksnerA specialized sports and exercises, said you can find magnesium in nuts, seeds, integral grains and green leafy vegetables as spinach. In delicious additional news, you can also obtain black chocolate magnesium.
“Some older adults or those who take specific medications (such as diuretics or medications for acid reflux) may not receive enough magnesium from their diet and may need a supplement,” he said. “However, too much magnesium can cause stomach problems, so be careful.”
2. B vitamins
It also needs a range of B vitamins, including B12 and folic acid (also called folic acid), to maintain your health as you get old. Vitamin B-12 works with folate to help your body make new cells, including blood cells and nerve cells. While it usually requires more B12 as it ages, its The body cannot absorb it either When you get old. Brukner said this is because “stomachs make less acid, and this acid is necessary to bring food vitamin to the body.”
Teitelbaum said that B vitamins are criticism for energy production, and subóptimal levels can affect their health. Warns that vitamin B deficiency has been associated with ” marked increase in dementia (especially folic acid) and Greater risk of heart attack and stroke (especially in those with high levels of homocysteine). “B12’s deficiency symptoms 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 that if he does not eat these foods, he may want to resort to foods such as cereals and nutritional yeast with B12 added. “The elderly, especially those who have insurance stomach problems or take medications that reduce stomach acid, may need to take a vitamins supplement B12,” he explained.
Amelia TiA dietitian educator and diabetes recorded in New York City, which is also part of the CNET Medical Review Board, adds that people who take medications that block B12 absorption, such as omeprazole or metformin, may also need a Vitamin B12 supplement.
3. Calcium
The National Aging Institute says that calcium is especially important for older people at risk of bone loss. The Institute recommends 1,000 mg every day for men between 51 and 70 years, and 1,200 mg per day for men 71 years or more. 51 -year -old women are recommended to take 1,200 mg every day.
“Calcium is known for making the bones strong, but it is also crucial that the muscles work well,” Brukner said. “As people grow old, their bodies take less calcium from food, which can make bones weaken.” You can get calcium naturally from sources such as milk, yogurt and cheese. The Harvard Th Chan School of Public Health points out that Calcium is also available In curly collar, salmon, tofu, almonds and spinach.
As for supplements, Brukner said: “If you are at risk of bone problems or do not get enough calcium in your food, take supplements can be useful. But too much calcium can cause other problems such as kidney stones, so talk to your first doctor .
4. Vitamin d
Vitamin D is often called Vitamin of the Sun because it usually absorbs it through the skin just by being outside. However, during the winter months, if you live in a cloudy climate or avoid natural sunlight as you get old, you may not get enough. Your body needs vitamin D to properly absorb calcium, so it is an important nutrient for bone health.
Brukner says that, in addition to the sun, you can obtain vitamin D of fatty fish such as salmon and mackerel, fortified milk and cereals. Your doctor can also recommend a supplement if you are experiencing bone loss or at risk of osteoporosis.
In addition to bone health, Teitelbaum said vitamin D can help him fight the disease. He said: “Subopum vitamin D is associated with increase in autoimmunity, Greater risk of serious infectious diseases (Dr. Fauci said he took vitamin D during the covid (pandemic) and increased cancer risk“
5. Omega-3 fatty acids
Omega-3 fatty acids are essential for many of the functions of your body. They play a role in both heart and brain health. However, as Cleveland Clinic points out, his body cannot produce enough omega-3 by themselves. This means that you must get more of the food 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 people,” Brukner explained. “They are also beneficial for brain’s well -being and can help protect themselves against memory loss and Diseases such as Alzheimer’s. “You add that Omega-3 help reduce swelling by reducing inflammation.
Fatty fish such as salmon are a good source of omega-3 fatty acids. Brukner said you can also resort to lists, chia seeds and nuts, but added a warning: “These give a different type of omega-3 that the body does not use so easily.” Fish oil and algae oil can also serve as supplements.
6. Zinc
TO 2015 paperPublished in Pathobiology of aging and age -related diseases, Zinc calls a “essential micronutrium for human health in general, and particularly for the elderly.” The authors say that zinc plays “an important role in the aging process” and that zinc deficiency can be connected to several chronic age -related diseases, which include hardening of arteries, degenerative diseases of the nervous system, related changes With age to the immune system and cancer.
“When we age, our immune system weakens, and if we don’t have enough zinc, this can make it even more worse,” Brukner explained.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Brukner said oysters are particularly rich in zinc. He added: “Some older people can find useful zinc supplements, especially if they often get sick or do not eat enough zinc foods. But taking too much zinc can cause problems with other minerals in the body, so it is important to remain advised quantities” .
The final result
Eating well can help increase your bones, immune system and more as you get old. Together with exercise and other good habits, obtaining appropriate minerals and vitamins can improve their health. Try to obtain enough magnesium, vitamins B, calcium, vitamin D, omega-3 and zinc in their diet every day. Talk to your doctor before taking any supplement to find out how they can interact with their existing medications and health conditions.
