As we get older, we Low vitamin consumptionThis is because our bodies can no longer absorb certain nutrients. In general, you can get all the vitamins and minerals you need in a balanced diet. However, if you deal with defects, use certain drugs, or have a certain health, your doctor may recommend taking a specific auxiliary agent.
They are six vitamins and minerals that doctors recommend focusing on healthy aging. Consult your doctor before adjusting your diet or trying new supplements.
1. Magnesium
Magnesium is a mineral that provides some main functions to the body. Keep your muscles strong, control your blood sugar levels, and contribute to your heart health. Jacob Teitelbaum“Magnesium is important for more than 300 reactions in the body,” said a board certification intern in the field of integrated medicine. He said that there is about 600 mg of magnesium every day, but the average American diet after processing has less than 250 mg of magnesium. For reference, magnesium is recommended every day. 400 ~ 420mg per day for adult men For women, 310 ~ 320mg is required for those who are pregnant or breastfeeding.
Teitelbaum is under the influence of low magnesium Increased risk of metabolic syndrome. This can lead to heart attack, stroke and dementia. If you don’t eat enough magnesium, you can feel tired or experience a wide range of muscle pain.
You can find magnesium from a wide range of ingredients. Dr. Peter BruknerProfessional sports and exercise doctors say that magnesium can be found in green vegetables with many leaves such as nuts, seeds, whole grains and spinach. You can also get magnesium from dark chocolate in extra delicious news.
“People who take some elderly or certain medicines (eg diuretics or acid reflux drugs) may not be able to receive enough magnesium from diet and require supplements.” “But so much magnesium can cause the above problem, so be careful.”
2. B vitamin
In addition, to maintain health as you get older, you need a variety of B vitamins, including B12 and folic acid (also called folic acid). Vitamin B-12, along with folic acid, helps to create new cells, including blood cells and neurons. As you get older, you don’t need more B12 You can’t absorb your body As you get older. Brukner said, “This is because the stomach makes the mountain less, so this mountain is needed to take vitamins into the body.”
Teitelbaum said that B vitamins are important for energy production, and the next measure can affect health. He warns that B vitamin deficiency is related to A. Significant increase in dementia (Especially folic acid) and Increased risk of heart attack and stroke (Especially for people with high homemoster stain). “B12 deficiency symptoms include weakness or balance, loss of appetite and paralysis and tingling of hands and feet.
B12 is found in animal proteins such as meat, fish and eggs. Brukner said that if you don’t eat this food, you can eat foods such as serials and nutrition yeasts with B12. “Elderly people, especially those who take medicine to lower gastric acids may need to take B12 vitamin supplements.”
Amelia teaThe registered nutritionists and diabetes educators in New York City, part of the CNET’s Medical Review Committee, added that vitamin B12 supplements may be needed even vitamin B12 supplements that block B12 absorption such as omeprazole or metformin.
3. Calcium
The National Institute of Aging says calcium is particularly important. Old man. The institute recommends 1,000 mg every day for men between 51 and 70 years old and men aged 71 or older. It is recommended to take 1,200 mg every day for women over 51 years old.
Brukner said, “Calcium is well known to make bones strong, but it is important to work properly. “As people get older, the body can take less calcium from the food and weaken the bones.” You can naturally get calcium from sources such as milk, yogurt and cheese. Harvard TH Chan Public Health School points out: Calcium can also be used Kale, salmon, tofu, almonds and spinach.
Regarding the supplement, Brukner said, “If bone problems occur or food is not sufficient in food, it may be useful to take supplements, but too many calcium can cause other problems such as kidney stone, so you can consult with your doctor. First . “
4. Vitamin D
Vitamin D is often called sunlight vitamin. However, in winter, it may not be enough to live in a cloudy climate or to avoid natural sunlight as you age. The body becomes an important nutrient for bone health because it requires vitamin D to correctly absorb calcium.
BRUKNER says that in addition to sunlight, vitamin D can be obtained from fat fish such as salmon, mackerel, reinforced milk and cereal. If bone loss occurs or there is a risk of osteoporosis, the doctor may recommend supplements.
Teitelbaum said that in addition to bone health, vitamin D can help to fight disease. “The lane vitamin D is relevant Self -immunity increases, There is a high risk of severe infectious diseases (Dr. FAUCI mentioned that he consumed vitamins. d During cobid [pandemic]) and Increased cancer risk. “
5. Omega -3 fatty acid
Omega -3 fatty acids are essential for many physical functions. They play a role in heart and brain health. But as Cleveland Clinic pointed out, your body You can’t produce enough omega -3 yourself. This means that you need to get more from the food or supplements you eat.
Brukner said, “Omega -3 fatty acids are very good for heart health and can help to reduce swelling, which can reduce important swelling for the elderly. “They also help the brain’s well -being and prevent memory loss A disease like Alzheimer“Ti adds that omega -3 will help reduce swelling by reducing inflammation.
Fish fish like salmon are a good source of omega -3 fatty acids. Brukner can also return to flax seeds, teeth seeds and walnuts, but added a warning. “This provides a different type of omega -3 that the body does not use so easily.” Fish oil and bird oil can also serve as supplements.
6. Zinc
no way 2015 paperPublished in the pathology of aging and age -related diseases, zinc is called “generally essential microsuments for human health, especially for the elderly.” The authors say that zinc plays an important role in the process of aging, and zinc deficiency is associated with various age -related chronic diseases, including arteriosclerosis, neurological degenerative diseases, and age -related changes in immunity. System and cancer.
Brukner said, “As you get older, your immune system weakens and you can get worse if you don’t have enough zinc.
You can find zinc in shellfish, red meat, poultry, soybeans, nuts and seeds. Brukner said that oysters were especially rich in zinc. “Some elderly people can help zinc supplements, especially if they are sick or have enough foods, so they can eat too much zinc, so it may cause problems with other minerals in the body. . amount. “
conclusion
If you eat well, it will help you improve your bones and immune systems as you get older. Get the right minerals and vitamins with exercise and other good habits can improve your health. Eat sufficient magnesium, B vitamins, calcium, vitamin D, omega -3 and zinc in daily diets. Before taking supplements, consult your doctor and find out how you can interact with existing drugs and health.
