It's an annoying but true fact that you can't get all the nutrients you need from your favorite snack food. That's why maintaining a balanced diet is important at any stage of life. As you age, it's especially essential to pay attention to what you eat to support everything from your bone health to your immune system. This is particularly the case because, according to a paper published in Clinical Interventions in Aging, older adults are at a higher risk for low vitamin consumption than younger people.
Most can get the vitamins and minerals they need through the food they eat, but your doctor may also recommend supplements or multivitamins, especially if you're on certain medications that deplete your body of a particular nutrient. Some medical conditions may also require you to pay special attention to nutrient deficits.
To help you figure out exactly which vitamins and minerals you should focus on consuming in the name of healthy aging, we spoke with experts for more information.
1. Magnesium
Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that "magnesium is critical for well over 300 reactions in the body." He said an unprocessed diet has about 600 mg of magnesium daily, but the average American diet has less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium 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.
Dr. Teitelbaum warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you're not getting enough magnesium.
You can find magnesium in a wide range of ingredients. Dr. Peter Brukner, a specialist sports and exercise physician, said you can find magnesium in nuts, seeds, whole grains and leafy green vegetables like spinach. In extra yummy news, you can also get magnesium from dark chocolate.
"Some older adults or those who take specific medicines (such as diuretics or drugs for acid reflux) may not receive enough magnesium from their diet and might need a supplement," he said. "However, too much magnesium can cause stomach issues, so be careful."
2. B vitamins
You also need a range of B Vitamins, including B12 and folates (also called folic acid), to maintain your health as you age. While you don't usually require more B12 as you age, your body cannot absorb it as well when you get older. Dr. Brukner said this is because "stomachs make less acid, and this acid is necessary to take the vitamin from food into the body."
Dr. Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. He warns that B vitamin deficiency has been associated with "a marked increase of dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with elevated homocysteine levels)."
B12 is found in animal proteins like meat, fish and eggs. Dr. Brukner said that if you don't eat these foods, you may want to turn to foods like cereals and nutritional yeast with added B12.
"Older people, especially those having certain stomach issues or taking medicine that lowers stomach acid, might need to take a B12 vitamin supplement," he added.
3. Calcium
The National Institute on Aging says that calcium is especially important for older people at risk for bone loss. The Institute recommends 1,000 mg each day for men between the ages of 51 and 70, and 1,200 mg per day for men 71 and older. Women aged 51 and up are recommended to take 1,200 mg each day.
"Calcium is well-known for making bones strong, but it is also crucial for muscles to work right," Dr. Brukner said. "As people become older, their bodies take in less calcium from food, which can cause bones to become weaker." You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard T.H. Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach.
As for supplements, Dr. Brukner said, "If you are at risk for bone troubles or don't get enough calcium in your food, taking supplements might be useful. But too much calcium can cause other issues like kidney stones, so talk with your doctor first."
4. Vitamin D
Vitamin D is often called the sunshine vitamin because you typically absorb it through the skin just by being outside. However, if you live in a cloudy climate or avoid natural sunlight as you age, you may not get enough. Your body needs vitamin D to properly absorb calcium, making it an important nutrient for bone health.
Dr. Brukner says that in addition to sunshine, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk and cereals. Your doctor may also recommend a supplement if you're experiencing bone loss or at risk of osteoporosis.
In addition to bone health, Dr. Teitelbaum said vitamin D can help you fight off disease. He said, "Suboptimal vitamin D is associated with increased autoimmunity, higher risk of severe infectious diseases (Dr. Fauci noted that he took vitamin D during the COVID [pandemic]) and increased cancer risk."
5. Omega-3 fatty acids
Omega-3 fatty acids are essential to many of your body's functions. They play a role in both heart and brain health. However, as Cleveland Clinic points out, your body isn't able to produce enough omega-3s on its own. This means you need to get more from the foods you eat or supplements you take.
"Omega-3 fatty acids are very good for heart health and can help lessen swelling, which is important for older people," Dr. Brukner explained. "They are also beneficial for brain well-being and might help guard against memory loss and diseases such as Alzheimer's."
Fatty fish like salmon are a good source of omega-3 fatty acids. Dr. Brukner said you can also turn to flaxseeds, chia seeds and walnuts but added a warning: "These give a different type of omega-3 that the body does not use so easily."
Fish oil and algae oil can serve as supplements, too.
6. Zinc
A 2015 paper, published in Pathobiology of Aging and Age-related Diseases, calls zinc an "essential micronutrient for human health in general, and particularly for the elderly." The authors say zinc plays "an important role in the aging process" and that zinc deficiency may be connected to several age-related chronic illnesses, which include hardening of the arteries, degenerative diseases of the nervous system, age-related changes to the immune system and cancer.
"When we get older, our immune system becomes weaker, and if we don't have enough zinc, this can make it even worse," Dr. Brukner explained.
You can find zinc in shellfish, red meat, poultry, beans, nuts and seeds. Dr. Brukner said oysters are particularly zinc-rich. He added, "Some older people might find zinc supplements helpful, especially if they often get sick or do not eat enough foods high in zinc. But taking too much zinc can cause problems with other minerals in the body, so it's important to follow advised amounts."
The bottom line
Eating well can help boost your bones, immune system and more as you age. Along with exercise and other good habits, getting the right minerals and vitamins may improve your health. Try to get ample magnesium, B vitamins, calcium, vitamin D, omega-3s and zinc in your diet each day. Make sure you talk to your doctor before you take any supplements to find out how they may interact with your existing medications and health conditions.