As we get older, eating well and getting the right nutrients can make a big difference in keeping our bones strong, our immune systems in check, and our hearts healthy. Let’s dive into six key vitamins and minerals experts recommend to support your body as you age.
1. Magnesium
Magnesium keeps your muscles strong, supports heart health, and helps with blood sugar levels. Dr. Jacob Teitelbaum explains that magnesium is involved in over 300 body functions. A lack of magnesium can lead to a higher risk of serious conditions like heart attacks, strokes, or even dementia. To get more of this vitamin, eat plenty of leafy greens, nuts, seeds, and whole grains.
2. B vitamins
B vitamins, especially B12 and folate, are essential to keep your body running smoothly. Experts highlight that low B12 levels can lead to weakness, numbness, and even appetite loss. Low B vitamin levels can also put you at a higher risk for dementia and heart disease. To get enough B12, focus on animal-based proteins like meat, fish, and eggs. If you’re vegetarian or vegan, look for fortified cereals or nutritional yeast.
3. Calcium
This mineral is essential for older people, as not only helps with bones but ensures your muscles function well. Without enough calcium, you’re at a higher risk of osteoporosis and fractures. Dairy products like milk, yogurt, and cheese are rich in calcium, but you can also find it in kale, almonds, and tofu.
4. Vitamin D
Vitamin D helps your body absorb calcium, which makes it vital for bone health. Dr. Brukner says you can boost your vitamin D levels with foods like salmon, fortified milk, and cereals. Vitamin D also supports your immune system and may reduce the risk of autoimmune diseases and infections. If you’re at risk of osteoporosis or have low bone density, your doctor might suggest a vitamin D supplement.
5. Omega-3 fatty acids
These healthy fats are known for their anti-inflammatory properties, which can help protect your heart and may even reduce the risk of Alzheimer’s. Since your body doesn’t make enough omega-3s, you need to get them from food or supplements. You’ll find the best sources to be fatty fish like salmon, mackerel, and sardines. If you don’t eat much fish, consider fish oil or algae-based supplements to fill the gap.
6. Zinc
A 2015 study linked zinc deficiency to age-related diseases and a weakened immune response. According to Dr. Brukner, not getting enough zinc can leave your immune system struggling. Oysters are a top source of zinc, but it’s also in red meat, poultry, and beans. If you often get sick or don’t eat enough zinc-rich foods, a supplement might help.
Healthy aging starts with a balanced diet and getting the right vitamins and minerals can support your bones, brain, and immune system. Experts recommend including magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc as part of your daily meals to foster healthy aging. Always make sure to talk to your doctor before getting any new supplements, especially if you’re on medication.