5 Supplements You Should Take After the Age of 50 and Why They're Recommended
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 really 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
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!
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.
We think you may also enjoy reading this article: Reading and Keeping a Diary: “Magical” Strategies for Healthy Cognitive Aging
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, there are several food sources that 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:
- 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.
Like this article? You may also like to read: Staying Younger Longer: How to Delay Aging
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.
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.
Supplements you should take after 50 should be prescribed by a physician
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.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
Ankar, A., & Kumar, A. (2023). Vitamin B12 Deficiency. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK441923/
Balk, E. M., Adam, G. P., Langberg, V. N., Earley, A., Clark, P., Ebeling, P. R., Mithal, A., Rizzoli, R., Zerbini, C. A. F., Pierroz, D. D., Dawson-Hughes, B., & International Osteoporosis Foundation Calcium Steering Committee (2017). Global dietary calcium intake among adults: a systematic review. Osteoporosis international: a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 28(12), 3315–3324. https://link.springer.com/article/10.1007/s00198-017-4230-x#citeas
Barbagallo, M., Veronese, N., & Dominguez, L. J. (2021). Magnesium in Aging, Health and Diseases. Nutrients, 13(2), 463. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/
- Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., Senturk, L. M., Simoncini, T., Stevenson, J. C., Stute, P., Tuomikoski, P., Rees, M., & Lambrinoudaki, I. (2018). Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide. Maturitas, 107, 7–12. https://pubmed.ncbi.nlm.nih.gov/29169584/
- Cormick, G., & Belizán, J. M. (2019). Calcium Intake and Health. Nutrients, 11(7), 1606. https://www.mdpi.com/2072-6643/11/7/1606
Fiorini, A. C., Costa, O. A., Filho, & Scorza, F. A. (2016). Can you hear me now? The quest for better guidance on omega-3 fatty acid consumption to combat hearing loss. Clinics, 71(8), 420–422. https://www.scielo.br/j/clin/a/36jmVsmN8PF77W9MpXvhYxh/?lang=en
- Gahche, J. J., Bailey, R. L., Potischman, N., & Dwyer, J. T. (2017). Dietary Supplement Use Was Very High among Older Adults in the United States in 2011-2014. The Journal of Nutrition, 147(10), 1968–1976. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610553/
Groenendijk, I., van Delft, M., Versloot, P., van Loon, L. J. C., & de Groot, L. C. P. G. M. (2022). Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone, 154, 116233. https://pubmed.ncbi.nlm.nih.gov/34666201/
Health Quality Ontario (2013). Vitamin B12 and cognitive function: an evidence-based analysis. Ontario health technology assessment series, 13(23), 1–45. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874776/
Kaur, D., Rasane, P., Singh, J., Kaur, S., Kumar, V., Mahato, D. K., Dey, A., Dhawan, K., & Kumar, S. (2019). Nutritional Interventions for Elderly and Considerations for the Development of Geriatric Foods. Current aging science, 12(1), 15–27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/
- Mayo Clinic. (14 de abril de 2023). Hypercalcemia. https://www.mayoclinic.org/diseases-conditions/hypercalcemia/symptoms-causes/syc-20355523
Meehan, M., & Penckofer, S. (2014). The Role of Vitamin D in the Aging Adult. Journal of aging and gerontology, 2(2), 60–71. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/
Molfino, A., Gioia, G., Fanelli, F., & Muscaritoli, M. (2014). The Role for Dietary Omega-3 Fatty Acids Supplementation in Older Adults. Nutrients, 6(10), 4058–4072. https://www.mdpi.com/2072-6643/6/10/4058
- National Institute on Aging. (s.f.). Dietary Supplements for Older Adults. https://www.nia.nih.gov/health/dietary-supplements-older-adults
- Oficina de Suplementos Dietéticos. (s.f.). Calcium. Consultado el 4 de mayo de 2023. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
- Oficina de Suplementos Dietéticos. (s.f.). Magnesium. Consultado el 4 de mayo de 2023. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Oficina de Suplementos Dietéticos. (s.f.). Omega-3 fatty acids. Consultado el 4 de mayo de 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- Oficina de Suplementos Dietéticos. (s.f.). Vitamina B12. Consultado el 4 de mayo de 2023. https://ods.od.nih.gov/factsheets/VitaminB12-DatosEnEspanol/
- Oficina de Suplementos Dietéticos. (s.f.). Vitamina D. Consultado el 4 de mayo de 2023. https://ods.od.nih.gov/factsheets/VitaminD-DatosEnEspanol/
- Querques, G., & Souied, E. H. (2014). The role of omega-3 and micronutrients in age-related macular degeneration. Survey of Ophthalmology, 59(5), 532–539. https://www.sciencedirect.com/science/article/abs/pii/S003962571400023X
- WebMD. (7 de abril de 2023). What to Know About Vitamin B12 Dosage for Older Adults. Compass. https://www.webmd.com/healthy-aging/what-to-know-about-vitamin-b12-dosage-for-older-adults