As we age, our bodies undergo many changes that can affect our nutrient needs. For example, our digestive system may become less efficient, making it harder to absorb nutrients from food. Additionally, our bodies may require more of certain nutrients, such as vitamin D and calcium, to maintain optimal bone health. Incorporating nutritional supplements into our daily routine can benefit people over 50.
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It’s vital for muscle, nerve function, and heart and bone health. However, many people don’t get enough magnesium from their diet alone. Supplementing with magnesium can help ensure you’re meeting your daily needs. Aim for 400-420 mg of magnesium per day.
Calcium is another essential mineral that’s important for bone health. After 50, our bones may become weaker and more prone to fractures, so it’s crucial to ensure that we get enough calcium in our diet. However, getting enough calcium from food alone can be challenging, especially for lactose intolerant or following a plant-based diet. Supplementing with calcium can help ensure you’re meeting your daily needs. Aim for 1000-1200 mg of calcium per day.
Vitamin B12 is a water-soluble vitamin essential for brain function, nerve function, and the formation of red blood cells. As we age, our bodies may absorb vitamin B12 from food sources less efficiently. Additionally, those who follow a vegetarian or vegan diet may not get enough vitamin B12 from their diet alone. Supplementing with vitamin B12 can help to ensure that you’re meeting your daily needs. Aim for 2.4 mcg of vitamin B12 per day.
Vitamin D is a fat-soluble vitamin necessary for bone health, immune function, and mood regulation. Aging can make our bodies may become less efficient at producing vitamin D from sun exposure. Additionally, many people don’t get enough vitamin D from food sources. Supplementing with vitamin D can help ensure you’re meeting your daily needs. Aim for 800-1000 IU of vitamin D per day.
Whey protein is a high-quality protein source rich in essential amino acids. It’s vital for muscle building and repair and can help to support healthy aging. With age, our bodies may become less efficient at building and maintaining muscle mass, losing strength and mobility. Supplementing with whey protein can help to support muscle health and function. Aim for 20-30 grams of whey protein per day.
Probiotics are live bacteria and yeasts that are beneficial for gut health. They can help to support immune function, digestion, and nutrient absorption. Our gut microbiome may become less diverse as grow older, negatively impacting our overall health. Supplementing with probiotics can help to support a healthy gut microbiome. Look for a high-quality probiotic supplement with a variety of strains.
Omega-3 fatty acids are a type of healthy fat that’s important for heart health, brain function, and inflammation control. After 50, our bodies may become less efficient at converting plant-based omega-3s (such as those found in flaxseeds and chia seeds) into the active forms that our bodies can use. Additionally, many people don’t consume enough omega-3s from food sources. Supplementing with omega-3s can help to support overall health and well-being. Aim for 1-2 grams of combined EPA and DHA per day.
Here are some common FAQs that people over 50 may have about supplements:
- Do I really need to take supplements? Can’t I get all the nutrients I need from food? While getting all the nutrients you need from a healthy diet is possible, it can be challenging to do so, especially as we age. Supplementing with certain nutrients can help to ensure that you’re meeting your daily needs and supporting optimal health.
- How do I know which supplements to take? Working with a healthcare provider or nutritionist is important to determine which supplements are right for you. They can help you identify any nutrient deficiencies and develop a personalized supplement plan that meets your needs.
- Can supplements interact with the medications I’m taking? Yes, some supplements can interact with certain medications. It’s important to talk to your healthcare provider before starting any new supplements to ensure that they’re safe for you to take.
- Does the FDA regulate supplements? Yes, the FDA does regulate dietary supplements. However, they are not subject to the same rigorous testing and approval process as prescription drugs. It is best to purchase supplements from known brands with a history of providing quality products.
Incorporating nutritional supplements into your daily routine can help to support optimal health and well-being as you age. Don’t hesitate to talk to a healthcare provider or nutritionist to learn which supplements are right for you.