It's 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 keep vitamin deficiencies at bay.
A 2021 study revealed that not getting enough of the right nutrients can make existing issues worse and put you at an increased risk of encountering new chronic conditions. That's why watching what you eat after 50 is vital.
We spoke to the doctors to find out which specific vitamins and minerals are most critical for healthy aging. These are their recommendations, but as always, consult with your medical practitioner first before taking any new supplements.
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 that an unprocessed diet contains about 600 mg of magnesium daily, but the average American diet contains less than 250 mg 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 in sports and exercise medicine, said that magnesium can be found in nuts, seeds, whole grains and green leafy 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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