We need a lot of vitamins to stay healthy. If you have a balanced diet, the possibilities are that you are already getting enough nutrients, it may change with our age. Older people are at risk at risk The cost of low vitamins – Partial because our bodies can no longer absorb certain nutrients effectively. So, if you are working on deficiencies, are in certain drugs or have certain health conditions, your physician may advise you to take certain supplement to ensure that you have all the nutrients you need.
These are the top six vitamins and minerals that doctors advise you to focus for healthy aging. Be sure to talk to your doctor first before adjusting your diet or trying new complements.
1 Magnesium
Magnesium is a mineral that provides several key functions to the body. It keeps your muscles strong, controlling blood sugar levels and contribute to the health of the heart. Dr. Jacob TitelboumA board-renowned interns of Integrant Medicine told us that “magnesium is important for more than 300 reactions in the body.”
He said that a crude diet contains about 600 milligrams of magnesium per day, but after processing the American diet, the average is less than 250 mg magnesium. For reference, the daily suggested amount is magnesium 400 to 420 mg per day for adult men And for women 310 to 320 mg, however, is more needed for those pregnant or breastfeeding.
Titelboum warned that low magnesium effects may include an Increase the risk of metabolism syndromeThe It can be a heart attack, stroke and dementia. If you have not received enough magnesium, you may be tired or feel extensive muscle pain.
You can find magnesium in wide ingredients. Dr. Peter BrooknerAn expert sports and practice physician, said that you can find magnesium in greens like nuts, seeds, whole grains and vegetables. You can also get magnesium from dark chocolate in excessive news.
“Some adults or those who take certain drugs (such as urinary tract or drug for acid reflux) may not get enough magnesium from their diet and they may need complement,” he said. “However, too much magnesium can cause stomach problems, so be careful”
2 B vitamins
You also need a range of B vitamins, including B12 and folate (called folic acid) to maintain your health as your age. Vitamin B -12 works with Phollet to help your body produce new cells, including blood cells and nerve cells. Is not usually needed to b12 as your age, your The body cannot absorb it as well When you grow up. Brookner said it was because “the stomach produces low acid and this acid is necessary to take vitamin from the food to the body.”
Titelboum said that B vitamins are important for energy production and subtral levels can affect your health. He warned that B vitamin deficiency “has been associated with A Identia identified the growth of dementia (Especially folic acid) and Increases the risk of heart attack and stroke (In particularly developed homocistine -laying persons)
Animals such as B12 meat, fish and eggs are found in protein. Brookner said that if you don’t eat these foods, you may want to go back to foods like serial and nutritious yeast with connected B1. “Older people, especially in the abdomen to have specific abdominal problems or to take acid in the abdomen, may need to obtain B12 vitamin supplement,” he explained.
AmaliaA registered dietary and diabetes teacher in New York, who is also part of the CNET Medical Review Board, also added that people who blocked B12 absorption like omeprazole or metformin may also require Vitamin B12 complement.
3 Calcium
The National Institute of Old age says that calcium is particularly important ElderThe The Institute recommends 1000 mg for men aged 51 and 70 every day and 1,200 mg per day for men 71 or older men. Women in the age group of 6 years or older are advised to take 1,200 mg daily.
“Calcium is well known to strengthen the bone, but the muscles are also important to work properly,” said Brookner. “As people get older, their bodies take less calcium from food, causing bones to become weak.” You can naturally get calcium from sources such as milk, yogurt and cheese. Harvard TH Chan Note the School of Public Health Calcium is also found Kale, salmon, tofu, nuts and beds.
As complementary, Brookner said, “If you are at risk of bone hassle or do not get enough calcium in your diet, then it may be effective to supplement, but too much calcium can cause other problems like stones in the kidney, so talk to your doctor first.”
4. Vitamin D
Vitamin D is often called sunshine vitamin because you usually absorb it through the skin from the outside. However, in winter months, if you live in a cloudy climate or avoid natural sunlight with your age, you may not get enough quantity. Calcium requires vitamin D in your body to absorb properly, it produces as an important nutrient for bone health.
Brookner says that in addition to the sunshine, you can get vitamin D from fatty fish like Salmon and McRell, protected milk and serials. If you are at risk of bone damage or osteoporosis, your doctor may also recommend a supplement.
In addition to bone health, Titelboum said that vitamin D can help you fight the disease. He said, “Subpatmal is associated with Vitamin D Autoimmune has increased, High risk of serious infectious diseases (Dr. Fausi mentioned that he took vitamin D During the Covid epidemic) and Increase the risk of cancer“” “
5. Omega -3s
Omega -3 fatty acids are essential for many activities in your body. They play a role in both the heart and the brain health. However, Cleveland Clinic has mentioned such as, your body Themselves are not able to produce adequate omega -3sThe This means you should take more from the foods you are eating or the supplements you receive.
“Omega -3 fatty acids are very good for the health of the heart and can help reduce swelling, which is important for older people,” explained Brookner. “They are also beneficial for brain wellness and can help reduce memory and protect them from Alzheimer’sThe “TI has added that omega -3s help reduce inflammation by reducing inflammation.
Fatty fish like salmon is a good source of omega -3 fatty acids. Brookner said that you can also go to flaxcids, chia seeds and walnuts but add a warning: “They give a different type of omega -3 that the body does not use so easily.” Fish oil and algae can also serve as oil supplements.
6. Zinc
Ay 2015 paperPublished in the pathobiology of aging and age-related diseases, zinc is called “the micronutrient required for human health in general and especially for the elders.” Writers say that the zinc “plays an important role in the process of aging” and the deficit of the glove may be connected to several age-related chronic illnesses, which include the hardness of the arteries, the deterioration of the nervous system, the prevention of the nervous system, the prevention system and the age-related changes in cancer.
Brookner explained, “When we grow up, our resistance system becomes weak and if we do not have enough zinc, it can make it worse,” explained Brookner.
You can find shellfish, red meat, duck -murg, beans, nuts and seeds in seeds. Brookner said that oysters are especially rich in zinc. “
Bottom line
Eating well can help enhance your bones, prevention measures and more as your age. In addition to practice and other good habits, getting proper minerals and vitamins can improve your health. Try to get adequate magnesium, B vitamins, calcium, vitamin D, omega -3 and zinc daily on your diet. Talk to your doctor before receiving a supplement to find out how they can contact your existing drugs and health conditions.