Calcium
You may begin to lose more of this mineral than you take in as you get older. Osteoporosis—a condition where bones shatter more easily—can result from that, especially in women who have menopaused. Calcium is necessary for healthy blood vessels, muscles, neurons, and cells. The majority of it comes from food in your bones. About 20% more should be given to women over 50 and men over 70 than to other individuals. Cheese, yoghurt, and milk are excellent sources.
Vitamin D
It’s necessary for the body to absorb calcium. In order to help prevent osteoporosis, take them together. Additionally, vitamin D supports healthy immune system, muscles, and neurological function. Sunlight is how most individuals obtain some vitamin D. However, as you age, your body’s capacity to convert solar radiation into vitamin D decreases. Although it’s more difficult to obtain this vitamin through diet, fatty fish like sardines, mackerel, and salmon are good sources.
Vitamin B6
It is used by your body to produce energy and combat infections. It also promotes brain development in infants. As you age, you require more B6. Seniors with elevated blood levels of B6 have been linked in several studies to improved memory. However, it doesn’t appear that the vitamin helps dementia sufferers’ mental faculties. Chickpeas are an affordable and simple supply. So are enriched morning cereals, liver, and fatty fish.
Vitamin B12
Aids in the production of nerve and blood cells. Foods that come from animals, such as meat, fish, eggs, and dairy, naturally include it. Additional sources include shots, pills, and “B12-fortified” meals like cereal for breakfast. Although most Americans eat enough, this can vary with age. Atrophic gastritis affects up to 30% of those over 50 and impairs the body’s ability to absorb nutrients from diet. B12 deficiency may be exacerbated by weight loss surgery, some medications, and antacids.
Magnesium
It stabilises blood sugar and aids in the production of bone and protein by your body. Nuts, seeds, and leafy greens are good sources. Yet, older adults typically consume less of it. Additionally, they are more likely to take multiple medications or have long-term health issues, both of which can deplete you of magnesium.
Probiotics
The gut health benefits from these “friendly” microorganisms. They can be obtained through supplements or fermented foods like sauerkraut and yoghurt. They may possibly offer protection against allergies in addition to aiding with digestive problems like diarrhoea or irritable bowel syndrome. Probiotics should be safe if you’re in good health. However, if you have a compromised immune system or any other medical concerns, consult your physician first.
Omega-3s
Because your body is unable to produce certain fatty acids, they are referred to as “essential.” They are crucial for the health of your sperm cells, brain, and eyes. Additionally, they might offer some defence against age-related illnesses like arthritis, Alzheimer’s disease, and macular degeneration, which can result in blindness. It’s better to obtain your omega-3s from foods like walnuts, canola oil, flaxseed, and fatty fish, unless your doctor instructs you differently.
Zinc
This undervalued vitamin is not getting enough attention from seniors in the United States. It prevents inflammation and infections, enhances taste and smell, and performs other vital functions for ageing bodies. Zinc may shield your eyesight. The greatest source of this mineral is by far oysters. If not, you can obtain it from breakfast cereals that have been fortified, meat, and crab.
Selenium
It keeps your thyroid functioning normally and shields your cells from harm and illness. In addition to maintaining the strength of your muscles, selenium may guard against age-related diseases such as thyroid disease, dementia, and certain types of cancer. You should only eat one or two Brazil nuts per day. Avoid going overboard. Your nails can become brittle and your hair can fall out if you take too much selenium.
Potassium
Nearly every internal organ in your body, including the heart, kidneys, muscles, and nerves, depends on potassium. Additionally, it might lessen the risk of osteoporosis, high blood pressure, and stroke. Too few Americans receive enough. Yoghurt, bananas, spinach, milk, and dried apricots are all excellent sources. Consult your physician before using any supplements. They may conflict with blood pressure, migraine, and other prescription regimens.
Folate
This is the natural form of vitamin B9 found in various foods such as beans, almonds, and leafy greens. Folic acid, a synthetic version of vitamin B9, is taken by pregnant women in an effort to reduce the risk of birth abnormalities. Folate aids in cell division and may guard against stroke and some types of cancer. The majority of Americans receive enough. Foods contain folate, which is safe. However, consuming too much folic acid through fortified meals or pills can increase your risk of nerve damage or colon cancer.
Fibre
Fibre is generally known to be healthy for you. But as you get older, did you know that it becomes even more crucial? Fibre has several advantages for ageing bodies, including lowering blood sugar and cholesterol, promoting regular bowel movements, and preventing strokes. Men need 30 grammes per day, and women over 50 should obtain at least 21 grammes, but most people don’t get that much. That is roughly equivalent to 8–10 servings of veggies or 6–8 servings of healthy grains.
Multivitamins
There is little to no evidence that seniors in otherwise good health benefit from taking multivitamins. To prevent cancer or heart disease, the U.S. Preventive Services Task Force advises against taking daily multivitamins. Senior-focused multivitamins may contain reduced iron content or greater dosages of vitamins B12 or D. However, you probably don’t need them unless you have a weak appetite or suffer from health issues that prevent you from following a balanced diet.
Where to Purchase Them
It’s preferable to obtain vitamins, minerals, and fibre through food rather than supplementation. However, some older Americans may find it difficult, particularly if they don’t eat a balanced diet. Most likely, you don’t get enough calcium, potassium, vitamin D, or dietary fibre. See your doctor about taking supplements that won’t interfere with your medications, food, or overall health if you feel like you need more than what you can get from food.