As you get older, it’s more important than ever to make sure that you supplement your diet with all of the essential vitamins and minerals your body needs to function at its best. Although it may seem complicated, understanding multivitamins can help you choose the ones that are right for you and ensure you get everything your body needs each day! Here are some simple tips to get started!
Vitamin B12
Many older people are deficient in vitamin B12, an essential nutrient that supports healthy red blood cells and nerve function. Vitamin B12 also aids in breaking down homocysteine, a harmful substance that can lead to stroke or heart disease. Consuming animal products is one of the best ways to ensure you’re getting enough B12, but if you don’t consume meat, fish, dairy, or eggs, there are many reasons why aging adults may not supplement with B12 is essential. A quality multivitamin supplement ensures that older adults get enough essential nutrients, including key vitamins like Vitamin D3 and E and minerals like calcium, iron, and zinc.
Calcium
Calcium is essential to your body’s growth and development. Calcium helps your bones to remain strong and healthy throughout your life. It also plays a role in muscle contraction and nerve function. Calcium also helps regulate heartbeat and blood pressure while helping your blood clot correctly.
Vitamin D
Vitamin D helps build strong bones. As you age, your body has a more challenging time absorbing Vitamin D, so taking it in supplement form is essential. Research shows that vitamin D plays a vital role in building bone mass, helping to ward off fractures and falls among aging adults. For optimal health benefits, older adults should get 1,000 to 2,000 IU of Vitamin D per day. Take with food or milk to boost absorption by up to 40 percent!
Magnesium
The deficiency of magnesium can cause fatigue, insomnia, irritability, and muscle spasms. Magnesium is an essential mineral with numerous functions in your body, including supporting bone health, cardiovascular function, and muscle relaxation. Magnesium also helps maintain normal blood pressure levels and keep bones strong by promoting calcium absorption. If you’re over 50 years old, consume foods high in magnesium or take a multivitamin supplement to make sure you are getting enough of it every day.
Omega Fatty Acids
Like other fats, omega-3s help maintain healthy skin and promote cell repair. They also increase serotonin levels, a neurotransmitter that controls mood, appetite, and other bodily functions. Just like everyone, older adults need these anti-inflammatory fats in the diet to fend off aging and disease. Studies suggest that increased omega-3 consumption can lower cancer risk.
Water
You lose water through your skin, lungs, and gastrointestinal tract. So, even if you’re well-hydrated when you wake up in the morning, you can become dehydrated during your day. Water is essential to take because older adults have an increased risk of dehydration due to medications (diuretics), illnesses or infections (CPR decreases sweating), heat, or exercise. Before taking any vitamins or minerals, consider how your lifestyle affects your diet. If you spend most of your time indoors with little physical activity, then it’s crucial to take multivitamins with added electrolytes. The same goes for those of you who live in hot climates; you may require additional magnesium and vitamin D throughout the year to combat heat-related issues like dehydration and stroke risk.
