Nutrition experts say the following nutrients are especially important for healthy aging:
Vitamin B group
Research suggests that B vitamins are necessary for proper brain function. Because older adults may be deficient in vitamin B12, Dr. Kapur’s dementia evaluations for his patients include an evaluation of their vitamin B12 levels. According to a data analysis of more than 2,000 seniors in the United States in 2020, he American Journal of Nutrition, low vitamin B12 was associated with cognitive impairment. Meanwhile, the authors of another study Creus Please note that further research is needed to investigate whether vitamin B12 therapy offers potential benefits in the treatment of pre-existing cognitive impairments.
Make sure you’re getting enough B vitamins, as depression can be a problem even in older adults, Dr. Kapur says, as research suggests a link between low vitamin B levels and depression. says there is a need.
B vitamins also help the body process energy, and the body’s red and white blood cells need them to function, Woods explains. People with low levels of vitamins B6 and B12 can also develop anemia. “Older people are often deficient in vitamin B12, and as we age, it becomes less bioavailable, making it harder for us to absorb or even utilize it,” she added.
The B vitamins include:
- B1 (thiamine)
- B2 (Riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (Biotin)
- B12
- folic acid
B vitamins are commonly found in meat, eggs, fish, and leafy vegetables. Woods says an easy way to ensure older adults get the recommended amount is to take a daily multivitamin.
vitamin D
Woods says many people are deficient in vitamin D, but older adults are more likely to be deficient in vitamin D for two reasons. First, older people tend to eat less, so they often don’t consume as many vitamin D-containing foods as younger people. Second, because you spend less time outdoors and have less sun exposure, your body may be encouraged to produce vitamin D on its own. Additionally, the skin of older people does not produce vitamin D as efficiently as the skin of younger people; Human kidneys are less capable of converting vitamin D to its active form than the kidneys of younger people.
Deficiency of this vitamin also reduces bone density and increases the risk of osteoporosis. Woods says vitamin D is better absorbed by the body when taken with calcium, so a multivitamin that includes calcium can be helpful. In a 2020 meta-analysis published in a medical journal, researchers found that supplements containing both vitamin D and calcium can help prevent fractures in older adults, and that vitamin D3 in particular appears to help prevent falls. discovered.
Tracy Lockwood Beckerman, a registered dietitian in New York City, says breakfast is a good time to take supplements. “Fat-soluble vitamins like vitamins A, D, E, and K are easier to absorb with meals when incorporated into your daily morning routine,” she says.
Food sources of vitamin D include fatty fish, egg yolks, cheese, mushrooms, fortified milk, orange juice, and cereals.
calcium
Calcium is a mineral necessary for strong bones and teeth and proper muscle and nerve function. Women over 51 should consume 1,200 milligrams per day, which is 200 milligrams more than the recommended amount for women under 50. Postmenopausal women absorb and retain less calcium than younger women, putting them at higher risk of developing weaker bones and osteoporosis, Woods explains. Meanwhile, it is recommended that men between the ages of 51 and 70 consume 1,000 milligrams of calcium per day, and men over 71 need 1,200 milligrams per day.
Supplements that combine vitamin D and calcium may reduce the risk of bone fractures, according to a 2020 review and meta-analysis. JAMA network open. Meanwhile, the authors of the 2023 study nutrients found that lower calcium levels were associated with an increased risk of age-related macular degeneration (a disease that affects vision), but this specific association requires further research.
Research is mixed regarding the effect of high calcium levels on the risk of certain cancers.2017 survey in Japan Automobile Manufacturers Association A previous study concluded that vitamin D and calcium supplementation did not significantly reduce cancer risk in healthy postmenopausal women. JAMA Internal Medicine We found that vitamin D and calcium may reduce the risk of premenopausal breast cancer.
Always discuss calcium supplements with your health care provider before taking calcium supplements, as high calcium levels can cause nausea, constipation, decreased kidney function, and even side effects with antibiotics and other medications.
Woods recommends that older adults take a daily supplement with a multivitamin that contains both vitamin D and calcium, since vitamin D is better absorbed by the body when taken with calcium. She also points out that multivitamins typically contain the 1,000 milligrams of calcium recommended for most healthy adults, but the body can only absorb up to 500 milligrams at a time. Therefore, it is important to get the rest of your daily calcium needs from foods such as milk, yogurt, cheese, and canned sardines. Vegetables such as collard greens, kale, and broccoli rabe, as well as fortified cereals and soy milk, are good sources of calcium for those following a vegetarian or plant-based diet.
When evaluating calcium in supplement form, look for the word “purified” or the United States Pharmacopeia (USP) symbol on the label.
omega 3 fatty acids
Omega-3 fatty acids are important nutrients for managing inflammation, says Ro Huntliss, a London-based consultant nutritionist and chief nutrition officer at intermittent fasting app Simple.
“EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are most associated with anti-inflammatory properties and can improve health in a variety of situations, including heart health, type 2 diabetes, neurological disorders, and eye diseases. “It’s been shown to be associated with aging,” Huntlis explains.
The National Institutes of Health’s Office of Dietary Supplements notes that more research is needed to support the potential benefits of omega-3 fatty acids in relation to certain health conditions, such as rheumatoid arthritis, cancer, and Alzheimer’s disease. Masu. On the other hand, there is evidence to suggest that omega-3 fatty acid supplements may help improve cognitive function (attention and processing speed) in people with mild cognitive impairment.
“If you don’t eat fish at least twice a week, I think there’s scope for taking fish oil supplements, because your body doesn’t produce fish oil.” [omega-3s] on its own,” Woods says. “Eating plenty of omega-3 fatty acids is important because they have anti-inflammatory properties.” [in one’s diet can] Helps prevent inflammation. ”
Foods rich in omega-3 fatty acids include fatty fish, walnuts, canola oil, and chia seeds, she added. It’s important to note that omega-3 fatty acids can come with a number of harmful side effects, including halitosis (an oral health problem characterized by bad breath), increased blood sugar levels, and excessive belching. People prescribed anticoagulants due to increased risk of bleeding should also be careful with omega-3 supplements.
curcumin
Woods said research into the anti-aging properties of curcumin, an active compound found in turmeric, is promising, but higher-quality studies in humans are needed. 1 research review in 2020 pharmaceutical nutrition A 2019 research review concluded that curcumin has anti-inflammatory properties in the body. International Journal of Molecular Science They concluded that curcumin appears to reduce inflammation and suppress tumors.
Researchers are continuing to investigate whether curcumin may prevent heart disease and whether curcumin supplementation may help prevent and treat various brain diseases.
“Although this study is very inconclusive, I like what I saw about curcumin,” Woods says. “This is one of those substances that has very low bioavailability, so taking it in supplements has a lower risk of toxicity, which is a good thing.”
Curcumin in foods is not easily absorbed and metabolized by the body, so supplements may be a better option, Woods says. However, older adults should also consume fresh foods containing curcumin. Sprinkling a small amount of turmeric on your tea or coffee is effective.
Lutein
Known as the “eye vitamin,” lutein is one of two carotenoids thought to help filter light and protect the eyes from sun damage. Oral supplements containing lutein can help prevent age-related macular degeneration, Woods says. Dietary lutein may help prevent cataracts, but research has not yet confirmed whether supplements have the same effect as food.
“Macular degeneration is the leading cause of blindness in older adults,” Woods says. “For older adults, it is recommended that lutein be taken in supplements as well as food. It works in conjunction with other antioxidants. [called] Zeaxanthin.both of them [nutrients] usually found together [in the same supplement]”
A diet rich in fruits and vegetables should provide sufficient lutein for healthy adults, but there are no known side effects from taking supplements for those who choose to do so. However, lutein, especially when taken with beta-carotene, can reduce the body’s absorption of both vitamins, and when taken with vitamin E, lutein can reduce the amount of vitamin E that the body can absorb. there is. Food sources of lutein include egg yolks, spinach, and kale. It is also important to take lutein with fatty foods to promote absorption.
collagen
Research suggests that collagen supplements may help increase skin elasticity, hydration, and collagen density in the dermis, Huntlis says.
A small 2019 study published in the Journal of Cosmetic Dermatology in 60 healthy women between the ages of 40 and 50 found that oral intake of collagen peptides (very small pieces of protein derived from animal collagen) It was observed that skin elasticity was improved and skin sagging was reduced. Appearance of pores. Meanwhile, a small 2021 randomized, placebo-controlled, double-blind study of 99 Japanese women between the ages of 35 and 50 concluded that oral collagen supplements help increase skin hydration. Ta. A 2019 research review published in the Journal of Drugs in Dermatology also found that oral collagen supplements can help improve skin density, hydration, and elasticity.
Research suggests that collagen peptides not only maintain youthful skin, but also reduce the effects of knee osteoarthritis.
There are no known interactions between collagen supplements and medications, foods, or other supplements.
“Collagen is the glue that holds us together,” says Robert Iaferis, a registered dietitian and functional nutritionist in Mentor, Ohio. “It’s great for your skin, bones, joints, and muscles. The majority of people don’t consume enough collagen foods, such as poultry and fish skin, organ meats, and bone broth.” You can benefit from taking 15 grams of collagen peptides as a supplement, he says.