It is no secret that we need many vitamins and minerals to stay healthy. If you have a balanced diet, Chans is already receiving enough nutrients. However, that can change as we age and our bodies demand more. Older people have a higher risk of low vitamins, partly because bodies can no longer absorb certain nutrients. Therefore, if these are deficiencies, you have specific medications or have particular health conditions, your doctor can advise you to take certain supplements to ensure that your body has all the nutrients you need.
These are the six best vitamins and minerals in which doctors who recommend that it be concentrated for healthy aging. Just be sure to talk to your doctor first before adjusting your diet or trying new supplements.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps strong muscles, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, an internist certified by the Board of Integrative Medicine, told us that “Magnesium is essential for more than 300 reactions in the body.”
He said that an unprocessed diet has about 600 mg of magnesium per day, but the American diet of fury is less than 250 mg or magnesium after processing. As a reference, the amount of magnesium achieved daily is 400 to 420 mg per day for adult men and 310 to 320 mg for women, but more is needed for those who are pregnant or breastfeeding.
Teitelbaum warned that the effects of low magnesium can include a greater risk of metabolic syndrome. This can lead to heart attacks, blows and dementia. You can also feel exhausted or experience extended muscle pain if you are not receiving enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter Brukner, specialized sports and exercises, said he can find magnesium in nuts, seeds, grain and green vegetables as spinach. In delicious additional news, you can also obtain black chocolate magnesium.
“Some older adults or those who take specific medications (such as diuretics or medications for acid reflux) may not recover the magnesium and magnesium of their diet and may need a supplement,” he said. “However, too much magnesium can cause stomach problems, so be careful.”
2. B vitamins
It also needs a range or vitamins, including B12 and the sheet (also called folic acid), to maintain your health as you get old. Vitamin B-12 works with FOAT to help your body make new cells, including blood cells and nerve cells. While it does not require more B12 as it ages, your body cannot also absorb it when you get old. Brukner said this is because “stomachs make less acid, and this acid is necessary to bring food vitamin to the body.”
Teitelbaum said that B vitamins are criticism for energy production, and subóptimal levels can affect their health. He warns that vitamins B deficiency has been associated with “a marked increase in dementia (special folic acid) and a greater risk of heart attack and stroke (especially at high levels of homocysteine).” B12 deficiency symptoms include weakness or bad balance, loss of appetite and numbness and tingling in the hands and feet.
B12 is found in animal proteins such as meat, fish and eggs. Brukner said that if he does not eat thesis food, he may want to resort to foods such as cereals and nutritional yeast with B12 added. “The elderly, especially those who have certain stomach problems or take medications that reduce stomach acid, may need to take a vitamins supplement B12,” he explained.
Amelia Ti, a dietary educator and diabetes recorded in New York, which is also part of the Board of the CNET Medical Review Board, adds that people prevent medicine that blocks absorption B12, such as omeprazole or metformin, may also need a vitamin B12 supplement.
3. Calcium
The National Aging Institute says that calcium is so important for older people at risk of bone loss. The Institute recommends 1,000 mg every day for men, the ages of 51 and 70, and 1,200 mg per day for men 71 years or more. Women 51 years and older are entering to take 1,200 mg every day.
“Calcium is known for making the bones strong, but it is also crucial that the muscles work well,” Brukner said. “As people grow old, their bodies take less calcium from food, which can make bones weaken.” You can get calcium naturally from sources such as milk, yogurt and cheese. The Harvard Thard Thard Public Health School points out that calcium is also available in curly, salmon, tofu, almonds and spinach.
As for supplements, Brukner said: “If you are at risk of bone problems or do not get enough calcium in its food, take supplements can be useful. But too much calcium can cause other problems such as the kidney.”
4. Vitamin d
Vitamin D is called Vitamin of the Sun because it usually absorbs it through the skin just being outside. However, the duration of 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 needs vitamin D to properly absorb calcium, so it is an important nutrient for bone health.
Brukner says that, in addition to the sun, you can obtain vitamin D of fatty fish such as salmon and mackerel, fortified milk and cereals. Your doctor can also recommend a supplement if you are experiencing bone loss or at risk of osteoporosis.
In addition to bone health, Teitelbaum said vitamin D can help him fight the disease. He said: “Subotimal vitamin D is associated with greater autoimmunity, a greater risk of severe infectious diseases (Dr. Fauci pointed out that Take Vitamin D that deals with Covid Pandemia) and the increased risk of cancer.”
5. Omega-3s
Omega-3 fatty acids are essential for many of the functions of your body. They play a role in both heart and brain health. However, as Cleveland Clinic points out, his body cannot produce enough Omega-3 alone. This means that you need more of the food you eat or supplements it takes.
“Omega-3 fatty acids are very good for the health of the heart and can help the swelling of the lessons, which is important for older people,” Brukner explained. “They are also beneficial for brain’s well -being and can help protect themselves against memory loss and diseases such as Alzheimer’s.” You add that Omega-3 help swelling lessons by reducing inflammation.
Fatty fish such as salmon are a good source of omega-3 fatty acids. Brukner said that you can also resort to lines, chia seeds and nuts, but added a warning: “These give a different type of omega-3 that the body does not use so easy.” Fish oil and algae oil can also serve as supplements.
6. Zinc
An article of 2015, published in Pathobiology of aging and age -related diseases, calls Zinc a “essential micronutrient for human health in general, and particularly for the elderly.” The authors say that zinc plays “an important role in the aging process” and that zinc deficiency can be connected to several chronic diseases related to age, which include the hardening of arteries, deserting diseases of the nervous system, related to age.
“When we get older, our immune system weakens, and if we don’t have enough zinc, this can worsen it equally,” Brukner explained.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Brukner said oysters are part of zinc. He added: “Some older people can find useful zinc supplements, especially if they get sick or do not eat enough Zurtc. But taking too much zinc can cause problems with other minerals in the body, so it is important.” “
The final result
Eating well can help increase your bones, immune system and more as you get old. Together with exercise and other good habits, obtaining appropriate minerals and vitamins can improve their health. Try to obtain enough magnesium, vitamins B, calcium, vitamin D, omega-3 and zinc in their diet every day. Talk to your doctor before taking any supplement to find out how they can interact with their existing medications and health conditions.
