Top 10 Vitamins and Minerals for Over 50

Top 10 Vitamins and Minerals for Over 50


Top 10 Vitamins and Minerals for Over 50

10 Vitamins and Minerals Adults Over 50 Really - Prosper Diet Progrm

Table of Contents

1. Introduction
2. 10 vitamins and minerals adults over 50
        2.1. Postbiotics
        2.2. Vitamin D
        2.3. Vitamin B12
        2.4. Vitamin A
        2.5. Magnesium
        2.6. Calcium
        2.7. Vitamin B6
        2.8. Vitamin E
        2.9. Potassium
        2.10. Omega-3 fatty acids


Whatever your age, it is always your best bet to take care of your body to live a long, healthful life. Though self-care remains of constant importance, as you get older the forms it takes may start to move. This might mean moving from workouts with a high to a lesser impact or finding ways to boost your metabolism. But it is perhaps less obvious to adults over 50 that vitamins and minerals must ensure the optimal functioning of their bodies.

Of course, proper nutrition is critical at all stages of their lives—we need specific vitamins and minerals to help regulate internal systems like digestion and energy conversion and external ones like skin and hair health. As we get older, however, it may be the case that the body absorbs a smaller amount of some of these key compounds. As a result, doctors may suggest that older patients pay particular attention to certain kinds of nutrients. This doesn’t mean that vitamin supplements and compounds become a must-have as you advance in years; rather, most folks can get all the nutrients they need from regular healthy diets.

10 vitamins and minerals adults over 50:

Healthiest Lives - Prosper Diet Program

#1 Postbiotics

“Postbiotics could help rebalance one’s microbiome and may be especially helpful for an older adult,” says registered dietitian nutritionist Keri Gans, referring to the byproducts of probiotics (aka the good bacteria in your gut). “Research on postbiotics, specifically the dried yeast fermentate ingredient EpiCor, has found that 500mg per day helps to modulate your microbiome and support gut health.”

#2 Vitamin D

To absorb that crucial calcium, your body needs vitamin D, says Gans. This compound plays a role in promoting bone health as we age, and can be found in fatty fish, fish liver oils, fortified milk, and fortified cereals.

#3 Vitamin B12

Research suggests that people may have trouble absorbing Vitamin B12 as they get older, and The Mayo Clinic recommends that adults take in 2.4 mcg every day. You can get this crucial vitamin, which helps keep your blood cells healthy, by consuming meat, fish, poultry, milk, and some fortified cereals.

#4 Vitamin A

Critical to your vision, immune system, and key organs like the heart, lungs, and kidneys, Vitamin A is one compound you always want to have enough of to increase your intake and consider a diet high in fruits and vegetables like carrots and mangoes.

#5 Magnesium

Magnesium is key to muscle and nerve function and keeps your blood sugar and blood pressure levels healthy. As such, experts say, you’ll want to ensure that your diet contains plenty of foods rich in magnesium like leafy greens and whole grains.

#6 Calcium

We may tell our kids to drink their milk to help them grow up big and strong, but we should really be telling our parents the same thing. “No matter our age it is important to meet our calcium needs for bone support—menopausal and post-menopausal women especially since bone loss speeds up when your body’s estrogen production decreases,” Gans says.

#7 Vitamin B6

As we get older, guarding our bodies against disease becomes increasingly important. Vitamin B6 is key to this function, which is why experts suggest that older adults up the ante on this particular nutrient. You can find B6 in fish, beef liver, potatoes, and other starchy vegetables.

#8 Vitamin E

Another vitamin key to maintaining a healthy immune system is Vitamin E. Good news for nut lovers—almonds are high in this compound, as are legumes like peanuts. Broccoli and spinach are also foods with vitamin E you'll want to add to your grocery list.

#9 Potassium

For older adults looking to regulate their heart rate and maintain healthy cellular function, potassium is key. Happily, common fruits like bananas are among the list of foods rich in potassium, as are hemp seeds, sweet potatoes, and lentils.

#10 Omega-3 fatty acids

For folks with joint pain, omega-3 fatty acids could be crucial. “Omega-fatty acids have anti-inflammatory benefits, which may help decrease joint pain as you get older,” Gans says. The compound can also help to reduce the risk for cardiovascular disease.

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