Getting a good selection of vitamins and minerals in your diet is vital to staying fit and healthy, and that shouldn't be a shock to anyone at this point. If you have a balanced diet, you're likely already getting the nutrients that you need. But that can change, especially as we age and our bodies demand more. Older people are at an increased risk of low vitamin consumption -- partly because our bodies can no longer absorb certain nutrients as effectively as they once did. So, if you're dealing with deficiencies, are on specific medications or have particular health conditions, your doctor may advise you to take certain supplements to make sure your body has all the nutrients it needs.
But which supplements should you be taking? These are the top six vitamins and minerals that doctors recommend you focus on 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 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 ingredients. 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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