Health & Wellness > Nutrients & Supplements

Essential Nutrients and Supplements

As you age and stay active, your body's needs change. Getting enough essential nutrients becomes even more crucial for maintaining overall health and well-being. Proper nutrition supports:

  • Sharp Brain Function
  • Boosted Energy & Stamina
  • Strong Heart Health
  • Reduced Risk of Common Illnesses

This guide explores key nutrients for staying active and vital over 50. By incorporating these elements into your diet and consulting your doctor about supplements, you can empower yourself for a fulfilling life.

Essential Nutrients:

Vitamin D: Many people, especially those with limited sun exposure, lack sufficient vitamin D. This essential nutrient is crucial for bone health, muscle function, and a strong immune system. Discuss with your doctor if a Vitamin D supplement is right for you. Getting enough Vitamin D through your diet is also important. Aim to include foods rich in Vitamin D, such as fatty fish (salmon, tuna), fortified cereals, and milk. You can also augment your diet with a Vitamin D suppplent, a popular option is Thorne Vitamin D-5000, available on Amazon (affiliate link).

B Vitamins: Particularly B12 and B6, are crucial for nerve function and can support energy levels, which can sometimes decline with age. Deficiency in these B vitamins can also contribute to neuropathy symptoms. Discuss B-complex or individual B vitamin supplements with your doctor and the ideal dosages, especially if you have a history of neuropathy or a vegetarian/vegan diet.

Omega-3 Fatty Acids: Omega-3 fatty acids, especially EPA and DHA found in fatty fish like salmon, tuna, and mackerel, are essential fats which may help with heart health by lowering blood pressure and triglycerides, support brain function by promoting memory and focus, and even reduce inflammation throughout the body. Aim to include fish rich in omega-3s in your diet 2-3 times per week. Always talk with your doctor before taking fish oil supplements, as research indicates they can be harmful to individuals who do not have heart issues.

Calcium: Calcium is crucial for maintaining bone density as you age. It helps prevent bone loss and osteoporosis. Remember, vitamin D3 and vitamin K work together with calcium for optimal absorption and bone health. Consider a combination supplement like Nature Made Calcium + Vitamin D3 & Vitamin K is a good option to consider. You can also get Vitmin D from Salmon, tuna, mackerel, egg yolks, as well as in fortified foods such as milk, cereals, orange juice (but do check the labels).

Important Minerals:

Magnesium: Magnesium, a powerful mineral involved in over 300 bodily functions, becomes more deficient with age. It supports muscle function to help reduce cramps, regulates blood sugar which is important for managing diabetes, and may even promote better sleep. Incorporate leafy greens, nuts, seeds, whole grains, and even dark chocolate (at least 70% cocoa) into your diet for natural sources. Consider consulting your doctor about a magnesium supplement like NOW Magnesium Citrate for additional benefits.

Zinc: Don't underestimate zinc! This essential mineral is a multi-tasking superhero for your body. It plays a vital role in immune function and wound healing, and acts as a behind-the-scenes helper, supporting the digestion and metabolism of key nutrients. As we age, maintaining adequate zinc levels becomes even more important. Consider incorporating zinc-rich foods like shellfish, red meat, poultry, legumes, nuts, and seeds into your diet. Additionally, consult your doctor about a high-quality zinc supplement like Pure Encapsulations Zinc for potential benefits.

Remember:

A balanced diet rich in fruits, vegetables, and whole grains is essential for overall health. Supplements can fill in gaps but shouldn't replace a healthy eating pattern. Always consult your doctor before starting any supplements, especially if you have existing health conditions or take medications. They can advise on the right dosage and potential interactions.

 



healthy supplements on wooden spoons green herbs Photo by Amazing Studio / Adobe Stock



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