“Supplements will never give you what actual, real food will,” says Kara Burnstine, RD, a nutrition educator at Pritikin Longevity Center.
That’s when we might need to turn more to supplements.” Not all supplements are for everyone.
When you don’t take in enough calcium, your body borrows it from your bones to keep things running smoothly.
A daily intake of calcium helps you replace this calcium and keep bones healthy.
Burnstine says if you know you’re not getting at bare minimum two servings from a calcium source each day, a calcium supplement is a good idea.
Vitamin D for immunity (and bone strength) Speaking of healthy bones, your body can only absorb calcium when vitamin D is present.
Magnesium for mood Magnesium is attached to immune function, enzymatic reactions, and it plays a part in lowering inflammation.
Anyone over age 30 should be getting 320–420 milligrams a day, but Burnstine says not all magnesium supplements are the same.
Recall that supplements are precisely that—supplements. A balanced, nutrient-dense diet is the best approach to obtain the vitamins, minerals, and antioxidants you require, even though supplements can help you catch up if you’re missing some important nutrients.
Kara Burnstine, RD, a nutrition educator at Pritikin Longevity Center, states that “supplements will never give you what actual, real food will.”. They just help you along the way. They are not intended as a substitute for food. “.
Still, Burnstine acknowledges that depending only on food can have drawbacks and that supplements can occasionally be helpful for achieving ideal nutrition.
Although it would be ideal if everyone consumed all of the fruits, vegetables, whole grains, lean proteins, and other nutrients found in food, she laments that occasionally the quality of food available to us is also lacking. Thus, we might be reaping many of the benefits without fully obtaining the nutrients from our diet. “.
She claims that as you get older, that deficit may become even more noticeable.
“As we age, things that once functioned well begin to malfunction because we are machines. It is at that point that supplementation may become more necessary. “.
Not every person should take every supplement. Before taking any supplements, you should always speak with your doctor to make sure they won’t conflict with any prescription drugs you may be taking or put you at risk for other issues. However, Burnstine suggests the following for the majority of those who are nearing or in their golden years:.
calcium to strengthen bones.
You can benefit from calcium in many ways. It aids in blood clotting, promotes healthy muscle contraction, and maintains normal nerve and cardiac functions. Additionally, it strengthens and preserves bones. Your body takes calcium from your bones to maintain proper function when you don’t get enough of it from your diet. You can replenish this calcium and maintain strong bones by consuming calcium on a daily basis.
You need more calcium every day after you turn fifty. Before then, 1,200 mg per day will suffice; however, once you reach the age of fifty, you should increase to 1,500 mg per day. Osteoporosis, a disorder that weakens and fractures bones, is most common in women who have gone through menopause. Deficit of calcium increases these chances even further.
According to Burnstine, taking a calcium supplement is a smart idea if you know you’re not getting at least two servings of calcium-rich food per day. However, the supplement is merely one element in the whole.
She says, “I’m going to recommend that you get at least two servings of dairy or that you eat a lot of green leafy vegetables, and you do resistance training, which protects bones more than anything else, in addition to the calcium supplement.”.
Vitamin D for strong bones and immunity.
In relation to strong bones, only in the presence of vitamin D can your body absorb calcium. Furthermore, vitamin D possesses neuroprotective, antioxidant, and anti-inflammatory qualities. It helps maintain the health of the immune system, muscles, and brain activity.
You must obtain vitamin D externally because your body is unable to produce it. These consist of food, sunlight, and supplements. You need 600 IU per day before you turn 70. It rises to 800 IU after 70. In later life, your body might require an extra push to reach these objectives.
Many people lose their ability to absorb vitamin D as they age, according to Burnstine. This may be particularly true if you live in a region with little to no sun exposure or if you wear sunscreen every day.
Probiotics for intestinal wellness.
According to new research, probiotic supplements may help prevent age-related changes in gut microbiota, promoting immune function and promoting healthy digestion as you age. Probiotics are the “good” bacteria that reside in your digestive system and help keep “bad” bacteria in check.
“We know that everything else follows, in terms of inflammation, brain fog, weight loss, sleep, and depression, if our gut health is good,” says Burnstine. “Almost everything is connected to our gut. “.
The best way to obtain probiotics is through your diet, just like with most other nutrients. Fermented foods like yogurt, kefir, kombucha, miso, kimchi, and chilled sauerkraut are great ways to consume a lot of them. Supplements, however, are a good idea.
Although it may seem like a lot, Burnstine claims that your body only absorbs 20 to 30 percent of supplements containing up to 50 billion colony-forming units (CFUs).
“Taking a supplement contributes to the diversity and large population of probiotics in the gut that support weight loss, cholesterol reduction, and overall health,” the expert explains.
Magnesium for emotional clarity.
Magnesium has a role in reducing inflammation and is linked to enzymatic processes and immune function. It also has a major role in maintaining mood stability. As you age, your body’s magnesium reserves decrease, increasing your chance of mental health issues.
According to Burnstine, “people with low magnesium tend to have higher depression.”. A persistently low level can also raise your risk of osteoporosis, heart disease, high blood pressure, and type 2 diabetes.
A daily dose of 320–420 mg is recommended for anyone over 30, however not all magnesium supplements are created equal, according to Burnstine.
One possible option is to take magnesium carbonate, but there’s also a slightly less acidic option called magnesium glycinate, which she suggests. “There are some disparate reactions resulting from the way it is constructed. Consult your physician to determine which magnesium supplement is right for you.
To cover all the bases, use a multivitamin.
Although it’s not a cure-all, taking a daily multivitamin can help you feel more nourished overall. Burnstine says it won’t hurt, at the very least.
“A multivitamin is similar to an insurance policy, as I always say,” the woman says. “At any age, I would advise taking a general multivitamin. “.
Although most brands are similar, look for the USP symbol for piece of mind. Brands with this seal of approval are known for their reliable quality and use of the precise ingredients in the amounts and potencies specified on the label.
Further details on diet and supplements:.
