As we grow older, our bodies face a heightened risk of nutrient deficiencies, particularly because our ability to absorb nutrients efficiently declines. Ideally, a well-rounded diet should provide all the vitamins and minerals needed. However, if you suffer from deficiencies, take certain medications, or have specific health concerns, your healthcare provider may suggest adding supplements to your routine.

Here are six essential vitamins and minerals that health professionals recommend prioritizing for optimal aging. Always consult with your doctor before making any changes to your diet or incorporating new supplements.

1. Magnesium

Magnesium serves multiple vital functions in the human body, including maintaining muscle strength, regulating blood sugar, and supporting heart health. According to Dr. Jacob Teitelbaum, a board-certified integrative medicine physician, “magnesium is essential for more than 300 biochemical reactions.” An unprocessed diet typically contains around 600 mg of magnesium daily, but the average processed American diet falls below 250 mg. The recommended daily allowance is 400 to 420 mg for men and 310 to 320 mg for women, with increased requirements for pregnant or breastfeeding individuals.

Teitelbaum cautions that inadequate magnesium levels can elevate the risk of metabolic syndrome, leading to heart disease, strokes, and cognitive decline. Symptoms of deficiency can include fatigue and widespread muscle discomfort.

Magnesium is abundantly found in various foods. Dr. Peter Brukner, a sports and exercise medicine specialist, suggests magnesium sources such as nuts, seeds, whole grains, and leafy greens like spinach. Excitingly, dark chocolate is another tasty way to obtain magnesium!

“Older adults or individuals on certain medications (like diuretics or acid reflux drugs) may struggle to meet their magnesium needs through diet alone and might require supplements,” he explains. “Watch out, though, as excessive magnesium can lead to digestive discomfort.”

2. B Vitamins

Essential B Vitamins, such as B12 and folate (folic acid), are crucial for maintaining health in later years. Vitamin B12, in conjunction with folate, assists in the production of new cells, including blood and nerve cells. While the need for B12 does not typically increase with age, absorption tends to decline. Brukner explains that this is due to decreased stomach acid production, which is necessary for extracting B12 from food.

Teitelbaum emphasizes the importance of B vitamins for energy creation and warns that low levels can pose health risks. “A deficiency in B vitamins has been linked to a significantly increased risk of dementia,” particularly folic acid, and heightens the likelihood of heart attacks and strokes, especially in individuals with high homocysteine levels. Symptoms of B12 deficiency may include fatigue, imbalance, appetite loss, and tingling sensations in the extremities.

B12 is primarily found in animal-based foods such as meat, fish, and eggs. If these foods are not part of your diet, consider cereals and nutritional yeast fortified with B12. “Older adults, particularly those with certain gastrointestinal issues or who take medications that lower stomach acid, may need to supplement with B12,” he suggests.

Amelia Ti, a registered dietitian and diabetes educator, adds that individuals on medications that inhibit B12 absorption, like omeprazole or metformin, may also require a B12 supplement.

3. Calcium

According to the National Institute on Aging, calcium is particularly vital for older individuals at risk for osteoporosis. The Institute recommends daily intake of 1,000 mg for men aged 51 to 70, increasing to 1,200 mg for men 71 and older. Women over 51 are advised to consume 1,200 mg daily.

“Calcium is well-known for its role in strengthening bones, but it also supports muscle function,” Brukner indicates. As we age, our bodies absorb less calcium from our food, which may weaken bones. Natural sources of calcium include dairy products like milk, yogurt, and cheese. The Harvard T.H. Chan School of Public Health highlights that calcium is also present in kale, salmon, tofu, almonds, and spinach.

For supplements, Brukner advises, “If you are at risk of bone issues or don’t consume sufficient calcium through your diet, consider taking supplements. However, excessive calcium can cause complications like kidney stones, so consult your doctor beforehand.”

4. Vitamin D

Known as the sunshine vitamin, vitamin D is absorbed through the skin when exposed to sunlight. However, during the winter months, or for those living in less sunny climates, it can be challenging to obtain sufficient levels as we age. Vitamin D is essential for the proper absorption of calcium, making it crucial for bone health.

Brukner notes that besides sunlight, vitamin D can also be derived from fatty fish, such as salmon and mackerel, fortified dairy products, and cereals. If you’re experiencing bone density loss or are at risk for osteoporosis, your physician might suggest a vitamin D supplement.

Teitelbaum emphasizes that vitamin D also bolsters the immune system. “Inadequate vitamin D levels can lead to increased risks of autoimmune diseases, higher rates of serious infections,” and may even increase cancer risk.”

5. Omega-3 Fatty Acids

Omega-3 fatty acids are vital for numerous bodily functions and play a significant role in heart and brain health. However, as the Cleveland Clinic highlights, the body does not produce sufficient omega-3s on its own; hence, they must be sourced from dietary intake or supplements.

“Omega-3 fatty acids are excellent for heart health and help mitigate inflammation, which is important for older adults,” explains Brukner. “They also support brain health and may aid in memory preservation, potentially protecting against cognitive disorders like Alzheimer’s disease.” Ti also notes that omega-3s can assist in reducing inflammation.

Consider consuming fatty fish such as salmon for omega-3s, along with flaxseeds, chia seeds, and walnuts. However, Brukner warns that these last three offer a different type of omega-3 that the body doesn’t utilize as efficiently. Fish oil and algae oil are effective supplement options as well.

6. Zinc

According to a 2015 study in the journal Pathobiology of Aging and Age-related Diseases, zinc is characterized as an essential micronutrient, particularly for the elderly. The study indicates that zinc plays a crucial role in aging and that its deficiency may contribute to various age-associated chronic ailments, including arterial stiffness, neurodegenerative diseases, immune system deterioration, and even cancer.

As we age, our immune defense weakens, and insufficient zinc can further exacerbate this issue, Brukner explains.

Good sources of zinc include shellfish, red meat, poultry, beans, nuts, and seeds, with oysters being particularly high in zinc. “Some older adults might find zinc supplements beneficial, especially if they are frequently ill or do not consume enough zinc from their diets. However, excessive zinc intake can interfere with the absorption of other essential minerals, so it’s crucial to adhere to the recommended dosages,” he advises.

Conclusion

A nutritious diet can significantly enhance your bone health, immunity, and overall well-being as you age. Coupled with regular exercise and other healthy habits, ensuring you get adequate magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc can greatly support your health. Always consult with your healthcare provider before beginning any new supplements to understand how they may interact with your current medications and health conditions.