Supplements for the Aging Population
December 20, 2016
As we age, our body’s nutrient needs change. You need more of certain nutrients and often times the absorption of the nutrients we eat is slower and less effective. Here is a list of some vitamins and minerals that will help you get through your later years in life.
Calcium – known for bone growth and keeping them healthy and strong. Especially good for women in post menopausal years as the estrogen decreases. According to the National Osteoporosis Foundation women over the age of 51 should be taking 1200 milligrams daily. Sources of calcium can be found in dairy products such as low fat milk yogurt, fish, broccoli, and kale.
Magnesium – helps aid in the assimilation of calcium and also supports the functioning of the muscles and nerves in the body. Magnesium can be found in dark green leafy vegetables, almonds, cashews and seeds such as pumpkin, sunflower and flax.
Vitamin B6 – is a water soluble nutrient which helps to support the adrenals and helps to maintain a healthy nervous system and is good for the brain. Some sources of this vitamin can be found in fish, chicken, peanuts, chickpeas and other legumes.
Vitamin B12 – is also good for neurological function and your metabolism. This vitamin helps you fight fatigue, memory loss and other issues with your nervous system. Fish, meat, chicken, eggs, milk and other dairy products are good sources of this vitamin.
Vitamin D – also helps with the assimilation of calcium. Most of us that are outdoors can get this from the sunshine, but in the winter when it is cold and we get less daylight, many of us turn to supplements. You can also get it from oily fish, eggs, fortified cereals, milk, and orange juice.
Vitamin K – is good for maintaining bone density, aids in the blood clotting factor and helps with our cognitive abilities. This is found in dark leafy vegetables such as kale, broccoli, spinach and Brussels sprouts. If you are on a “blood thinner” such as warfarin or coumadin you need to be aware of how much Vitamin K you are consuming in your daily diet as it can interfere with your medication.
It is always a good idea to know where you are at when taking supplements. Sometimes “too much of a good thing” is just that – too much can do more harm than good.