As we age, there are vitamin deficiencies that can begin to impact our health. These deficiencies can cause or exacerbate certain disabilities, according to a 2021 analysis. That's why adults over age 50 may need more of certain vitamins and minerals, as recommended by the National Institute on Aging, so that your body can get the nutrients it needs.
To determine which vitamins and minerals are recommended for healthy aging, we consulted with doctors. However, before considering a supplement or modifying your diet, consult with your own doctor first.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that "magnesium is critical for well over 300 reactions in the body."
He said an unprocessed diet has about 600 mg of magnesium daily, but the average American diet has less than 250mg of magnesium after processing. For reference, the daily recommended amount of magnesium is 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 warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you're not getting enough magnesium.
You can find magnesium in a wide range of foods. Dr. Peter Brukner, a specialist sports and exercise physician, said you can find magnesium in nuts, seeds, whole grains and leafy green vegetables like spinach. In extra yummy news, you can also get magnesium from dark chocolate.
"Some older adults or those who take specific medicines (such as diuretics or drugs for acid reflux) may not receive enough magnesium from their diet and might need a supplement," he said. "However, too much magnesium can cause stomach issues, so be careful."
2. B vitamins
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