As we age, our body naturally begins to slow down and deteriorate, making it essential to have an intake of additional nutrients. To replenish the vitamins and minerals that our body needs to thrive, there are several supplements recommended for both men and women over the age of 50. It will not only improve the quality and function of the body, but can also increase the longevity of each person.
For those who want to maintain a flattering figure, and put a halt to a slowing metabolism, fiber will work to prevent an increase in weight gain. The digestive system will also be normalized with an intake of 20 to 35 grams of the carbohydrate each day. Not only does fiber work to slim the figure, but it also is proven to reduce the risk of heart disease. Dietary fiber can help to lower inflammation, cholesterol, and even blood pressure. Although most people have an average intake of 16 grams of fiber each day, experts recommend that both men and women over the age of 50 consume 21 grams a day.
Bone health is one of the main concerns for those entering their 50s as energy levels and the metabolism begin to decline. Calcium that contains vitamin D and magnesium will work to increase the speed of the metabolism, as well as jumpstart energy levels. Bone density also decreases after the age of 50 for postmenopausal women and often results with one in three people suffering from a bone fracture. Calcium will work to increase the strength of the bones by taking at least 1,200 mg each day, while also reducing the risk of osteoporosis. To prevent side effects with the supplement, avoid taking more than 2,000 mg per day.
Magnesium is essential to the body’s function by preventing strokes, heart disease, high blood pressure, and weak bones. With its long list of benefits, it’s a supplement that should be consumed each day for a great way to support the immune system. Many people consider it the fountain of youth, as it can increase energy levels while reversing the physical effects of aging. When consuming magnesium in supplement form, it’s important to choose a brand that offers less than 400 mg, as too much of the mineral can trigger several different side effects.
As most Sunshine retirement living professionals will tell you, calcium intake is crucial to the diet, but many people take the supplement without enough consumption of vitamin D. Vitamin D is essential to calcium absorption, but this can become challenging with age, as the body begins to lose its ability to synthesize vitamin D with sunlight. This makes it crucial to consume it through our diet or daily supplements. Those ages 50 to 70 should consume 400 IU a day, while men and women over 70 in this community should boost their intake to 600 IU each day.
Although most people resume their normal diet after the age of 50, our body can lack in absorbing the right nutrients, making it difficult to maintain overall health. B-12 is one of the nutrients that does not react the same way with the body due to a lack of stomach acid that begins to develop with age. The stomach acid works to separate the B-12 from the food that it’s found in for proper absorption. With less stomach acid, the B-12 that is found in meat and eggs still isn’t enough to maintain a healthy nervous system and cognitive function. Without taking a daily supplement, it will mean a higher risk of loss of memory with other neurological abnormalities.
As we age, extra steps should be taken to protect the health and promote longevity through a variety of vitamins and minerals available. By strengthening the immune system and repairing the body with daily supplements, it will ensure the body is strengthened for less risk of disease and ailments. Proper dosage should be taken for each supplement to prevent harsh side effects that can likely come with large dosages. This should be accompanied by a balanced diet, which should be the primary source of vitamins and minerals before dependency on supplements.