These 6 Expert-Backed Vitamins Will Help You Age Well

Stay as healthy as possible as you get older with these key vitamins

It's important to eat a balanced diet to get all the nutrients and vitamins your body needs to thrive. As you age, it becomes harder for the body to absorb nutrients, which means you may need to take dietary supplements to help keep vitamin deficiencies at bay.

A 2021 study revealed that not getting enough of the right nutrients can make existing issues worse and put you at an increased risk of encountering new chronic conditions. That's why watching what you eat after 50 is vital.

We spoke to the doctors to find out which specific vitamins and minerals are most critical for healthy aging. These are their recommendations, but as always, consult with your medical practitioner first before taking any new supplements.

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1. Magnesium

Magnesium is a mineral that provides several key functions in the body. It keeps your muscles strong, regulates blood sugar levels and contributes to heart health. Dr. Jacob Teitelbaum, a board-certified internist in integrative medicine, told us that "magnesium is critical for well over 300 reactions in the body."

He said that an unprocessed diet contains about 600 mg of magnesium daily, but the average American diet contains less than 250 mg of magnesium after processing. For reference, the daily recommended amount of magnesium is 400 to 420mg per day for adult men and 310 to 320mg for women, but more is needed for those who are pregnant or breastfeeding.

Teitelbaum warned that the effects of low magnesium may include an increased risk of metabolic syndrome. This can lead to heart attacks, strokes and dementia. You may also feel exhausted or experience widespread muscle pain if you're not getting enough magnesium.

You can find magnesium in a wide range of foods. Dr. Peter Brukner, a specialist in sports and exercise medicine, said that magnesium can be found in nuts, seeds, whole grains and green leafy vegetables like spinach. In extra yummy news, you can also get magnesium from dark chocolate.

"Some older adults or those who take specific medicines (such as diuretics or drugs for acid reflux) may not receive enough magnesium from their diet and might need a supplement," he said. "However, too much magnesium can cause stomach issues, so be careful."

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2. B vitamins

[Hard boiled egg split into half]

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You also need a range of B Vitamins, including B12 and folate (also called folic acid), to maintain your health as you age. Vitamin B-12 works with folate to help your body make new cells, including blood cells and nerve cells. While you don't usually require more B12 as you age, your body can't absorb it as well when you get older. Brukner said this is because "stomachs make less acid, and this acid is necessary to take the vitamin from food into the body."

Teitelbaum said B vitamins are critical for energy production, and suboptimal levels can affect your health. He warns that B vitamin deficiency has been associated with "a marked increase of dementia (especially folic acid) and increased risk of heart attack and stroke (especially in those with elevated homocysteine levels)." Symptoms of B12 deficiency include weakness or poor balance, loss of appetite and numbness and tingling in the hands and feet.

B12 is found in animal proteins, such as meat, fish and eggs. Brukner said that if you don't eat these foods, you may want to turn to foods like cereals and nutritional yeast with added B12. "Older people, especially those having certain stomach issues or taking medicine that lowers stomach acid, might need to take a B12 vitamin supplement," he explained.

Amelia Ti, a registered dietitian and diabetes educator in New York, who is also part of CNET's Medical Review Board, notes that individuals taking medications that block B12 absorption, such as omeprazole or metformin, may also require a vitamin B12 supplement.

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3. Calcium

The National Institute on Aging says that calcium is especially important for older people at risk for bone loss. The Institute recommends 1,000mg each day for men between the ages of 51 and 70, and 1,200mg per day for men 71 and older. Women aged 51 and up are recommended to take 1,200mg each day.

"Calcium is well-known for making bones strong, but it is also crucial for muscles to work right," Brukner said. "As people become older, their bodies take in less calcium from food, which can cause bones to become weaker." You can get calcium naturally from sources like milk, yogurt and cheese. The Harvard T.H. Chan School of Public Health notes that calcium is also available in kale, salmon, tofu, almonds and spinach.

As for supplements, Brukner said, "If you are at risk for bone troubles or don't get enough calcium in your food, taking supplements might be useful. But too much calcium can cause other issues like kidney stones, so talk with your doctor first."

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4. Vitamin D

[Salmon fillets on stove]

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Vitamin D is often referred to as the "sunshine vitamin" because it is typically absorbed through the skin by simply being outside. However, during winter months, if you live in a cloudy climate or avoid natural sunlight as you age, you may not get enough. Your body needs vitamin D to properly absorb calcium, making it a crucial nutrient for maintaining bone health.

Brukner says that in addition to sunshine, you can get vitamin D from fatty fish like salmon and mackerel, fortified milk and cereals. Your doctor may also recommend a supplement if you're experiencing bone loss or at risk of osteoporosis.

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