The Joys Of Ageing
As we get on a bit, our bodies start playing tricks on us, nutrients that used to waltz in and out of our systems with ease now need a bit of coaxing. After age 50, it’s more important than ever to make sure you’re getting the vitamins and minerals your body needs. Studies have shown that as we get older, our bodies don’t absorb vitamins and minerals from food as well as they used to. That’s why it’s important to supplement your diet with a good quality vitamin supplement.
Ah, the joys of ageing! One minute you’re scoffing fish and chips without a care in the world, and the next, you’re Googling whether you can get enough magnesium from a bar of dark chocolate. Spoiler: you can, and isn’t that just brilliant?
So, let’s dive into how to boost healthy ageing with the top 6 essential vitamins and minerals that can help keep you feeling your best.
But before we go any further, let me be clear, I’m not a normal doctor, the kind who’s into pharmaceutical medicine, nor am I a doctor of natural medicines. I’m just a fellow human with a deep passion for the idea that “you are what you eat.” This passion grew after balancing and controlling my endometriosis and recovering from brain damage. My journey taught me the power of nutrition, and I’m here to share what I’ve learned.
Why Vitamin Supplements Are So Important After Age 50?
Vitamins play a crucial role in keeping our bodies functioning properly. They help maintain energy levels, support the immune system, and promote overall health. But as we age, our bodies become less efficient at absorbing vitamins from the food we eat. This is why it’s essential to ensure we’re getting enough vitamins, especially after age 50.
Let’s get into the nitty-gritty and learn more about the key vitamins and minerals your body needs to function at its best.
1. Magnesium
The Unsung Hero
Magnesium is like the quiet bloke at the pub who’s secretly holding the entire group together. It helps your body make protein and bone, keeps your blood sugar stable, and is involved in over 300 reactions in your body. But as we age, we tend to eat less of it, and certain medications or long-term health conditions can leave us short.
Where to find it: Nuts, seeds, leafy greens (spinach, anyone?), and, hallelujah, dark chocolate. Yes, you read that right. Dark chocolate is basically a health food now.
But beware: Too much magnesium can lead to a dodgy tummy, so don’t go overboard. If you’re on certain meds (like diuretics or acid reflux drugs), you might need a top-up via supplements. Just don’t go rogue, chat with your doc first.
If you’re looking for a high-quality magnesium supplement, consider NOW Foods, Magnesium Caps, 400 mg, 180 Veg Capsules. They’re vegan-friendly and provide the recommended daily dose to support muscle, nerve, and bone health.
Speaking of healthy eating, if you’re curious about how to make better food choices, check out my blog on Healthy Eating | Are You What You Eat? Start Today With 1 Tip. It’s a great place to start if you’re looking to overhaul your diet for the better.
2. B Vitamins
The Energy Boosters
B vitamins, particularly B12 and folate, are like the cheerleaders of your body, helping to create new cells and keep your energy levels up. But as we age, our stomachs produce less acid, which makes it harder to absorb B12 from food. Up to 30% of people over 50 have atrophic gastritis, a condition that further hampers absorption.
Where to find it: Meat, fish, eggs, and fortified cereals. If you’re vegan or veggie, nutritional yeast is your new best mate.
Pro tip: Older adults or those on meds like omeprazole or metformin might need a B12 supplement. Again, don’t self-prescribe, your GP knows best.
If you’re looking for a high-quality b vitamins supplement, consider Swanson, Super Stress, B-Complex, With Vitamin C, 100 Capsules They’re vegan-friendly and provide the recommended daily dose to support bone health. They’re also easy to swallow.
For more on natural ways to boost your health, have a read of my blog on 5 Health Benefits Of Moringa, The Incredible Miracle Tree. It’s packed with info on how this superfood can support your overall well-being.
3. Calcium
The Bone Builder
Calcium isn’t just for kids drinking milk to grow big and strong. As we age, we start to lose more calcium than we absorb, which can make bones break more easily (hello, osteoporosis). This is especially true for women after menopause. Calcium also helps your muscles, nerves, and blood vessels work properly.
Where to find it: Dairy (milk, cheese, yoghurt), kale, salmon, tofu, almonds, and spinach.
A word of caution: Too much calcium can lead to kidney stones, so don’t go mad with the supplements without a doctor’s say-so.
If you’re looking for a high-quality calcium supplement, consider NOW Foods, Calcium Lactate, 255 mg, 250 Tablets. Each tablet provides 85 mg of calcium, making it easy to adjust your dosage based on your needs. Plus, calcium lactate is known for being gentle on the stomach and highly absorbable.
If you’re concerned about hidden dangers in your diet, my blog on Processed Food | The Hidden Danger Of Added Sugars is a must-read. It’ll open your eyes to what’s really in your food.
4. Vitamin D
The Sunshine Vitamin
Ah, vitamin D, the one we get from soaking up the sun. But let’s be honest, if you live in the UK, you’re probably not getting enough of it, especially in winter. Vitamin D is crucial for calcium absorption, so it’s a big deal for bone health. It also helps your immune system and might even reduce the risk of certain diseases.
Where to find it: Fatty fish (salmon, mackerel), fortified milk, and cereals. And, of course, sunlight—when it decides to show up.
Supplement savvy: If you’re at risk of osteoporosis or live in a perpetually grey area (hello, Britain), your GP might recommend a supplement. Even if you’re lucky enough to live in beautiful Cambodia, where sunshine is abundant and natural vitamin D is easier to come by, it’s still worth monitoring your levels, especially if you’re not spending a lot of time outdoors.
British Dietetic Association spokesperson Priya Tew says: ‘It can be difficult in the UK to meet our vitamin D needs through sunlight and diet alone. For this reason, it’s recommended that over-65s take a supplement of vitamin D of 10 micrograms per day. Try to get out in the sun for 10-15 minutes a day.
If you’re looking for a high-quality vitamin D supplement, consider NOW Foods, Vitamin D-3, High Potency, 5,000 IU, 120 Softgels. This high-potency formula is perfect for those who need a boost, whether you’re battling British grey skies or just want to ensure you’re covered while living in sunny Cambodia.
For more on natural ways to manage health issues, check out my blog on 5 Natural Ways To Relieve Endometriosis Pain And Feel Better. It’s full of practical tips for managing chronic conditions naturally.
5. Omega-3s
The Brain and Heart Protectors
Omega-3 fatty acids are like the Swiss Army knife of nutrients, they’re good for your heart, brain, and even help reduce inflammation. They’re called “essential” because your body can’t make them, so you need to get them from food or supplements. They may also help protect against age-related diseases like Alzheimer’s and arthritis.
Where to find it: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts. Fish oil and algae oil supplements are also an option.
Fun fact: The omega-3s in plant-based sources aren’t as easily used by your body, so if you’re veggie or vegan, you might need to be a bit more strategic.
If you’re looking for a high-quality omega-3 supplement, consider NOW Foods, Omega 3-6-9, 1,000 mg, 250 Softgels. This blend provides a balanced combination of omega-3, omega-6, and omega-9 fatty acids, making it a great all-in-one option for supporting heart, brain, and joint health. Plus, the softgels are easy to swallow and highly absorbable.
6. Zinc
The Immune System’s Wingman
Zinc is like the bouncer at your immune system’s nightclub, it keeps things running smoothly and kicks out any unwanted guests. As we age, our immune systems can get a bit sluggish, and zinc deficiency can make things worse. It also helps your sense of smell and taste, and may even protect your vision.
Where to find it: Shellfish, red meat, poultry, beans, nuts, and seeds. Oysters are particularly zinc-rich (fancy a date night, anyone?).
But be careful: Too much zinc can mess with other minerals in your body, so stick to the recommended amounts.
If you’re looking for a high-quality zinc supplement, consider NOW Foods, Zinc, 50 mg, 250 Tablets. Each tablet provides 50 mg of zinc, making it easy to adjust your dosage based on your needs. Zinc is essential for immune support, wound healing, and even maintaining your sense of taste and smell, key for enjoying that fish and chips!
Takeaway
Ageing might be inevitable, but feeling your best doesn’t have to be a pipe dream. A balanced diet, a bit of exercise, and the right vitamins and minerals can work wonders. Focus on magnesium, B vitamins, calcium, vitamin D, omega-3s, and zinc to boost healthy ageing, but don’t go it alone, your GP is your best ally in this journey. And remember, while supplements can be helpful, they’re not a substitute for a good old-fashioned healthy diet.
Now, if you’ll excuse me, I’m off to enjoy a square of dark chocolate, purely for the magnesium, of course. Cheers!
External Links to Help You
- Magnesium and Aging – National Institutes of Health (NIH)
- Vitamin D and Bone Health – NHS UK
- Omega-3s and Heart Health – British Heart Foundation
- Zinc and Immune Function – The MRC Weatherall Institute of Molecular Medicine (MRC WIMM)
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