As we age, our bodies go through natural changes that can affect how we absorb and use nutrients. Older adults may require higher amounts of certain vitamins and minerals to maintain strength, energy, immunity, and overall well-being. While a balanced diet is the best way to get essential nutrients, health conditions or medications can sometimes make supplementation necessary. Focusing on the right vitamins and minerals can help reduce the risk of chronic diseases, support bone and brain health, and improve quality of life.
Top five nutrients experts recommend for healthy aging, according to CNET
1. Magnesium
Magnesium plays a vital role in over 300 biochemical reactions in the body. It supports muscle and nerve function, regulates blood sugar levels, and contributes to heart health. Unfortunately, magnesium intake often drops with age, especially due to processed diets and certain medications like diuretics and antacids.Older adults can get magnesium from foods such as leafy greens, whole grains, nuts, seeds, and dark chocolate. Supplements may be necessary if dietary intake is low, but excessive magnesium can cause digestive issues, so proper dosing is important.
2. Vitamin B (especially B12 and Folate)
B vitamins are essential for energy metabolism, nerve function, and the formation of red blood cells. Vitamin B12, in particular, becomes harder to absorb with age due to reduced stomach acid production. Folate also supports brain health and helps prevent cognitive decline.B12 is found in animal products like meat, eggs, and dairy, while folate is present in leafy greens, legumes, and fortified cereals. Deficiencies can lead to fatigue, poor balance, memory issues, and a higher risk of heart disease, so older adults may benefit from supplements if levels are low.
3. Calcium
Calcium is crucial for maintaining strong bones and teeth. As we age, bone density naturally decreases, especially in postmenopausal women, increasing the risk of fractures and osteoporosis.Dairy products like milk, yogurt, and cheese are excellent sources of calcium, as are kale, almonds, and tofu. The recommended intake for adults over 50 is around 1,200 mg per day. If your diet falls short, calcium supplements can help, but too much can lead to kidney stones or interfere with other minerals.
4. Vitamin D
Vitamin D helps the body absorb calcium and supports immune and muscle function. Because older adults may spend less time in the sun or have reduced ability to synthesize vitamin D through their skin, deficiency is common.You can get vitamin D from sunlight, fatty fish (like salmon or mackerel), and fortified foods. Supplementation is often recommended, particularly in colder climates or for those at risk of bone loss, autoimmune issues, or frequent infections.
5. Omega-3 Fatty Acids
Omega-3s are essential fats that benefit heart and brain health. They help lower inflammation, reduce the risk of heart disease, and may protect against cognitive decline and conditions like Alzheimer’s.Fatty fish such as salmon, sardines, and mackerel are rich sources of omega-3s. Plant-based sources include flaxseeds and chia seeds, though these offer a different form of omega-3 that may be less efficiently used by the body. Supplements like fish oil or algae oil can be useful, especially for those who don’t eat fish regularly.A nutrient-rich diet, combined with appropriate supplementation when needed, can help older adults maintain vitality and independence. Before adding any supplements, it’s best to consult with a healthcare provider to assess your needs and avoid potential interactions with medications. Making smart nutrition choices today can pave the way for a stronger, healthier tomorrow.
