6 vitamins and minerals for the elderly, according to experts

It is not a secret that we need a lot of vitamins and minerals to stay in good health. If you have A balanced dietYou are likely to get enough nutrients. However, this can change with our age and our bodies more. The elderly are at increased risk Decreased vitamin consumption Partially because our bodies are no longer able to absorb some nutrients. Therefore, if you deal with shortcomings, take specific medications or have certain health conditions, your doctor may advise you to take some nutritional supplements to ensure that your body has all the nutrients you need.

These are the best vitamins and minerals that doctors recommend focusing on healthy aging. Just be sure to talk to your doctor first before setting your diet or trying new supplements.

1. Magnesium

Magnesium is a metal that provides many main functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Yaqoub TitlbumOne of the subcontractors accredited in the field of integrated medicine told us that “magnesium is very important for more than 300 reactions in the body.”

He said that a non -processed diet contains about 600 mg of magnesium per day, but the American Mediterranean diet contains less than 250 mg of magnesium after treatment. As a reference, the recommended daily quantity of magnesium is From 400 to 420 mg per day for adult men And 310 to 320 mg for women, but more is needed for those pregnant or breastfeeding.

Teitelbau warned that low magnesium effects may include Increased risk of metabolism syndrome. This can lead to heart attacks, strokes and dementia. You may also feel tired or muscle pain experience widely if you don’t get enough magnesium.

You can find magnesium in a wide range of ingredients. Dr. Peter BrocnerA doctor who specializes in exercise and exercises said that you can find magnesium with nuts, seeds, whole grains and leafy green vegetables such as spinach. In additional delicious news, you can also get magnesium from dark chocolate.

“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 extension“However, a lot of magnesium can cause stomach problems, so be careful,” he said.

2. B vitamins

You also need a group of B vitamins, including B12 and Folate (also called folic acid), to keep your health as you get older. Vitamin B-12 works with folic acid to help your body make new cells, including blood cells and neurons. Although you usually do not need more B12 as you get older The body cannot absorb it either When you grow up. “The stomach makes less acid, and this acid is necessary to take vitamin from food to the body,” Brukner said.

Teitelbauum said that B vitamins are necessary for energy production, and levels of optimum level can affect your health. It warns that the lack of vitamins has been associated with “a A noticeable increase in dementia (Especially folic acid) and Increased risk of heart attack and stroke (Especially for those who suffer from high levels of RNA).

B12 is found in animal proteins such as meat, fish and eggs. Brutener said that if you don’t eat these foods, you may want to resort to foods such as grains and food yeast with the added B12. “The elderly, especially those who suffer from some stomach problems or take medicine that reduces stomach acid, may need to take vitamin B12 supplements,” he said.

Amelia TIt is a registered teacher for a dietitian and diabetes in New York, which is also part of CNET Medical Review CouncilHe adds that people who take medicine prohibiting the absorption of B12, such as omeprazole or metformin, may also need a vitamin B12 supplement.

3. Calcium

The National Institute of Agency says that calcium is especially important The elderly are at risk of bone loss. The institute recommends 1000 mg every day for men between the ages of 51 and 70 and 1,200 mg per day for men 71 and above. The 51 -year -old women and over It is recommended to take 1,200 mg every day.

“Calcium is famous for making the bones strong, but it is very important for the muscles to work properly,” said Brookner. “As people are old, their bodies take less calcium from food, which may cause the bone to become weaker.” You can get calcium naturally from sources such as milk, milk and cheese. Harvard Chan General Health School notes this Calcium is also available In turnip, salmon, tofu, almonds and spinach.

For nutritional supplements, Brookner said: “If you are at risk of bone problems or do not get enough calcium in your food, eating supplements may be useful. But a lot of calcium can cause other problems such as kidney stones, so talk to your doctor first.”

4. Vitamin D

Vitamin D is often called sunlight because you usually absorb it across the skin as soon as you are 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 Vitamin D needs to absorb calcium properlyWhich makes it an important nutritious for bone health.

In addition to sunlight, you can get vitamin D from fatty fish such as salmon, mackerel, fortified milk and grains. Your doctor may also recommend an accessory if you have bone loss or at risk of osteoporosis.

In addition to bone health, Teitelbau said that vitamin D can help you fight the disease. He said: “Vitamin D is associated with optimal level b Increased autoimmune, High risk of severe infectious diseases (Dr. Fushi indicated that he took vitamin D During the wild epidemic) and Increased risk of cancer“

5. omega 3s

Omega 3 fatty acids are necessary for many of your body functions. They play a role in both the heart Brain health. However, as Cleveland Clinic, your body indicates Unable to produce enough omega -3s on its own. This means that you need to get more Foods you eat Or the nutritional supplements you take.

“Omega -3 fatty acids are very good for heart health and can help reduce swelling, which is important for the elderly,” explained Brookner. “It is also useful for the well -being of the brain and may help protect from memory loss and Diseases such as Alzheimer’sTi adds that the omega -3s helps reduce swelling by reducing inflammation.

Sectional fish like salmon is a good source of omega -3 fatty acids. Brookner said that you can also resort to flaxseed, chia and walnut seeds, but added a warning: “This gives a different kind of omega -3 that the body does not use easily.” Fish oil and algae oil can serve as supplements.

6. Zinc

A 2015 paperAnd published in pathology of aging and age -related diseases, the zinc is called “the basic microorganisms of human health in general, especially for the elderly.” Authors say zinc plays an “important role in the aging process” and that zinc deficiency may be associated with many chronic diseases associated with age, which include atherosclerosis, degenerative diseases in the nervous system and age -related changes to the immune system and cancer.

“When we get older, our immune system becomes weaker, and if we do not have enough zinc, this may make it worse,” Brunkner explained.

You can find zinc in oyster, red meat, poultry, beans, nuts and seeds. Brookner said that the oysters are especially rich in zinc. He added: “Some elderly people may find useful zinc supplements, especially if they often get sick or do not eat enough high foods in zinc. But eating a lot of zinc can cause problems with other minerals in the body, so it is important to follow the amounts of advice.”

The bottom line

Eating well can help enhance your bones, immune system and more with your age. Along with the exercise And other good habits, obtaining appropriate minerals and vitamins may improve your health. Try to get enough magnesium, vitamins B, calcium, vitamin D, Omega-3S and zinc in your diet every day. Talk to your doctor before you take any supplements to see how they interact with current medications and health conditions.