As the years go by, both men and women can expect various changes. With age come wrinkles, hearing loss, more frequent forgetfulness, and the occasional gray hair. However, aging can also bring nutritional deficiencies. This is where the supplements you might take after you turn 50 come into play.

But which ones are worth taking? To help you out, we’ve compiled a list of 5 that might be helpful.

It’s important to note that before starting any supplementation regimen, you should consult with a doctor or nutritionist. The consumption of these supplements after the age of 50 has to be personalized and endorsed by a professional.

Take note! These are the supplements you should take after 50

Aging is often accompanied by changes that increase the risk of nutritional deficiencies. In this sense, older adults can benefit from supplements created to help meet nutrient needs.

On the other hand, they’re also often an option for those living with a disease that makes it difficult for them to absorb nutrients. This is the case for people with celiac disease and those with Crohn’s disease.

Certain vitamins and minerals become more difficult to absorb or to create by the body itself, as time goes by. That is why supplements have been developed to provide the necessary amounts. Read on to find out what they are!

1. Calcium

Calcium is an important component of bones, accounting for 30-35% of their mass. However, as we age, bone density is lost and there is a greater propensity to fracture.

Women in menopause are at greater risk.

A simple way to maintain a healthy bone system is to include enough calcium in our diet. This mineral is crucial for the proper functioning of muscles, nerves, and even blood vessels.

To get enough, the National Institute on Aging recommends including dairy products, canned fish, green leafy vegetables, and cereals in the dietary pattern. If not enough is taken, the body will extract this mineral from the bones.

What is the recommended amount? According to the Office of Dietary Supplements, the ideal daily intake of calcium would be as follows:

•1200 milligrams (mg) per day for women aged 51 and older

•1000 mg per day for men aged 51 to 70 years

•1200 mg per day for men 71 years of age or older

So, calcium is one of the supplements you should take after age 50. You can find it in chewable tablets or in presentations that combine it with vitamin D.

Before taking it, it’s important to consult a doctor. An excess of this mineral can also have negative effects and favor the formation of kidney stones.

Calcium is almost always prescribed when osteoporosis is diagnosed.

2. Supplements you should take after 50: Vitamin B12

Essential for proper brain and nervous system function, vitamin B12 promotes the production of myelin, a substance that coats nerves and enables the transmission of electrical signals. In addition, it’s crucial for the formation of deoxyribonucleic acid (DNA), the genetic material in all cells.

Although it’s stored in the liver, the Office of Dietary Supplements suggests a daily intake of 2.4 mcg to support values. Fortunately, several food sources provide the necessary amount: fish, beef, poultry, eggs, milk, and clams.

For older adults who are vegetarians, vegans, celiacs, or have Crohn’s disease, obtaining a sufficient amount of vitamin B12 through diet can be difficult. For this reason, supplements are recommended for them.

A deficient intake can have serious health consequences:

•Anemia

•Heart problems

•Neurological damage or neuropathy

•Increased risk of developing dementia

Its presentations are varied. You can find it in injections, sublingual tablets, or sprays.

3. Vitamin D

Vitamin D plays a key role in human health since it’s necessary to absorb calcium and strengthen bones and muscles. The body produces it when exposed to sunlight, however, this ability decreases as we age.

On the plus side, you can use supplements that contain it. In general, vitamin D is found in commercial presentations that contain ergocalciferol or cholecalciferol. Keep in mind that, as a fat-soluble vitamin, it’s best absorbed when taken with foods that contain some fat, such as trout, salmon, and tuna.

Low vitamin D levels can affect physical and mental well-being. According to a publication in the Journal of Aging and Gerontology, low levels in the body have been linked to cognitive decline, depression, osteoporosis, cardiovascular disease, high blood pressure, diabetes, and cancer.

For this reason, the Office of Dietary Supplements recommends a daily intake of 15 mcg for adults between the ages of 19 and 70. Starting at age 71, it should be raised to 20 mcg.

4. Magnesium

After the age of 50, magnesium is one of the micronutrients that should not be lacking. It’s necessary for energy production, bone structural development, and muscle contraction. It also helps keep blood sugar and blood pressure stable.

A 2021 study published in Nutrients reports that cardiovascular disease, high blood pressure, stroke, and Alzheimer’s have been linked to a magnesium deficit.

You can find it in nuts, seeds, and green leafy vegetables. However, older adults may need a supplement. The Office of Dietary Supplements recommends an intake of 420 mg in men and 320 mg in women.

Magnesium deficiency may be a culprit in some sleep disorders.

5. Supplements you should take after 50: Omega-3

The diet of people over 50 cannot be lacking in omega-3 either. According to a study published by researchers at the University of Rome, fatty acids could prevent and reduce comorbidities in older adults. It has even been suggested that they may prevent macular degeneration and hearing loss.

They’re present in salmon, tuna, herring and sardines, nuts, seeds, and vegetable oils such as soybean and canola. The Office of Dietary Supplements encourages a daily intake of 1.6 g in men and 1.1 g in women.

In conclusion, maintaining proper nutrition is essential for a good quality of life, especially after age 50. Supplements are elements that can contribute to your well-being and prevent health complications.

Don’t forget that before taking any of them, it’s key to consult with a health professional. It’s necessary to establish the optimal dosage for you and the total time of intake.