For many people, it’s essential to take vitamins and supplements to ensure long-lasting health. While eating a healthy diet should always come first, many of us need additional supplementation — especially seniors.
As we age, our bodies sometimes have difficulty receiving and absorbing essential nutrients. Also, as inflammation and pain can increase as we get older, this is another reason to take vitamins and supplements. However, understanding which supplements and vitamins to take can be challenging with hundreds of different options on the market.
Let’s talk about six vitamins and supplements that can improve your health and wellbeing as a senior.
Vitamin D
Vitamin D is an essential nutrient. Naturally found in sunlight, spending time in bright daylight is a great way to receive this key vitamin. However, many of us fail to obtain the necessary levels of vitamin D. For seniors, this deficiency can be even more severe since seniors typically tend to spend less time outdoors.
Seniors may need supplements to reach adequate levels of vitamin D. If you’re over the age of 65, you should be taking at least 800 milligrams of this nutrient every day. However, you may need more or less depending on your lifestyle and current health status. That said, speak with your doctor about how much to take and when to take it.
Related: Vitamin D for Seniors: Why This Nutrient Is So Important
Turmeric/Curcumin
As we get older, experiencing pain is far too common. If you’re a senior dealing with joint pain, consider taking turmeric/curcumin. Part of the ginger family, turmeric with curcumin is an anti-inflammatory. This combination can provide pain relief in various parts of the body. Additionally, this supplement can also ease discomfort and promote mobility.
Aside from pain relief, turmeric/curcumin provides a long list of benefits, such as improving heart health, preventing Alzheimer’s, and reducing oxidative stress on the body. The supplement also has positive effects on brain health, which is extremely important as we age.
Omega-3 Fatty Acids
Another key supplement that can decrease joint pain is omega-3 fatty acids. Omega-3 is plentiful in its natural form in salmon, tuna, tofu, flaxseeds, and walnuts. However, seniors can usually benefit from taking supplements. Be sure to look for docosahexaenoic acid (DHA), which is generally in many fish oil pills. Several experts advise seniors to add more fish to their diet in conjunction with taking omega-3 fatty acid supplements.
While limiting pain is a top benefit, findings show this supplement can also reduce blood pressure, lower the chance of a heart attack, and decrease levels of triglycerides. According to the American Heart Associated (AHA), everyone should eat fish at least two times per week. Taking this supplement can be even more beneficial to your overall health as a senior.
Vitamin B12
Vitamin B12 is another common nutrient found in many foods. It helps to promote the health of our nerves and red blood cells. While seniors usually require the same amount of vitamin B12 as other adults, some people have difficulty absorbing the nutrient, which is when supplements are helpful.
If you lack the proper levels of vitamin B12, your doctor may encourage you to eat more foods with this nutrient or take supplements. If you rarely eat animal foods and mostly stick to a veggie diet, you may have a vitamin B12 deficiency. In this case, you may need more supplementation than others. Be sure to speak with your doctor to determine if this supplement is right for you.
Related: Vitamin B12 Deficiencies: What You Need to Know
Calcium
Bone loss is more prevalent as we get older. That said, it’s crucial to eat a healthy diet and take the necessary supplements. One important vitamin to add to the list is calcium. Without enough of this, you can experience bone fractures and other health problems. Calcium is commonly found in milk, cheese, canned fish with soft bones, and dark-green leafy vegetables. Many types of cereal also include this vitamin. If you never eat these foods, you may consider taking calcium supplements. Calcium ensures strong bones, which can limit pain, improve mobility, and help you stay active.
Magnesium
Another beneficial supplement for optimal senior health is magnesium. This vitamin is excellent for your muscles, nerves, and blood sugar levels. If you’re looking to increase your magnesium intake, consider eating more whole grains, leafy vegetables, beans, nuts, and seeds. However, getting this essential nutrient from food sometimes isn’t enough. Men need 420 milligrams per day, and women require 320 milligrams of magnesium per day, so taking supplements can help.
Vitamins and supplements can do wonders for senior health. Supplements can have long-lasting benefits from helping mobility and reducing pain to strengthening bones and improving heart health.
If you’re a senior looking to boost your health and well-being, talk to your doctor about the vitamins and supplements listed above.
