I’m a longevity expert – I swear by these 5 supplements for aging

health

by alexandra klausner

Aging is a tough pill to swallow, but longevity experts say the right supplements can ease the process.

Supplements are not a panacea, but when taken in conjunction with a healthy diet, they can make a difference. Their role is to supply the body with nutrients that it cannot get from food, especially as we age.

“It would be great if we all got everything we need from our food supply by eating all our fruits and vegetables, whole grains, and lean proteins, but unfortunately our food supply is also not of the highest quality. “There are times when it’s not,” Carla Bernstein, nutrition educator at Pritikin Longevity Center, told Fortune. “So we may be doing a lot of good things, but not getting all the nutrients from the food we eat.”

She shared the top 5 supplements people should take to support health and longevity.

calcium

You should consume 1,200 milligrams of calcium per day until you turn 50, and up to 1,500 milligrams per day after you turn 50.

The body requires calcium to build and maintain healthy bones. According to the Mayo Clinic, the heart, muscles, and nerves also need calcium to function properly.

Bernstein recommends taking calcium supplements if you can’t get enough calcium through your diet, but that’s not all.

“In addition to calcium supplements, I recommend consuming at least two servings of dairy products or eating plenty of green leafy vegetables, and above all, doing strength training to protect your bones,” she says. Ta.

vitamin D

Because the body does not naturally produce vitamin D, people must source it externally from the sun, food, or dietary supplements.

People under 70 years of age need 600 IU per day, which increases to 800 IU for those over 70 years of age.

“As we age, most people become less able to absorb vitamin D,” Bernstein said.

Vitamin D supplements can be just what you need for your health, as they help your body build healthy bones. According to the Mayo Clinic, vitamin D has anti-inflammatory and antioxidant properties, supports immune health and muscle function, and is neuroprotective.

probiotics

According to Healthline, poor gut health can lead to an upset stomach, fatigue, skin disorders, and autoimmune issues.

Probiotics help balance the good bacteria in your gut, keeping you healthy and preventing bad bacteria.

“We know that if our gut health is good, everything else will follow, including inflammation, brain fog, weight loss, sleep, and depression. It’s connected to everything,” Burstein explained.

People can get probiotics from fermented foods and supplements such as yogurt, kefir, kombucha, miso, tempeh, and kimchi.

“Taking supplements creates diversity and a huge number of probiotics in your gut, which can help you be healthy, lose weight, and lower your cholesterol,” she said.

magnesium

People over the age of 30 should consume 320 to 420 milligrams of magnesium each day.

According to Healthline, magnesium is important for mood, sleep, nervous system regulation, muscle health, overall energy, and even DNA repair.

“People who are low in magnesium tend to have more severe depression,” Bernstein says.

People with substandard magnesium levels also have an increased risk of heart disease, high blood pressure, type 2 diabetes, and osteoporosis.

Magnesium supplements can be beneficial, but they work better for some patients than others. Bernstein said to talk to your doctor about which supplements are right for you.

“For example, you can take magnesium carbonate, but you can also take something called magnesium glycinate, which is a little bit easier on the stomach,” she said.

multivitamin

Multivitamins are an easy way to get a variety of nutrients at once.

“I always say a multivitamin is like insurance. No matter what age you are, I recommend a general multivitamin,” Bernstein said.

She recommends checking to see if your multivitamin has the USP mark. This basically tells you that what you are consuming matches what it says on the bottle and meets the approved quality rating.