6 Vitamins and Supplements that Help with Healthy Aging

More than 57 percent of U.S. adults take at least one vitamin or supplement daily, according to the National Center for Health Statistics.

People take them for a variety of reasons – medical conditions like osteoporosis, or diets such as vegetarian or vegan, may warrant a vitamin and mineral supplement. Western New York, and the Finger Lakes and St. Lawrence regions do not see a lot of sun in the winter months, so some people may take a Vitamin D supplement level to keep their levels up.

Brian Son, DO, CMD, is a geriatrician at our Geriatric Associates office in Greece. Dr. Son weighs in on how to look closely at your diet and how your health might be able to benefit from a supplement.

Vitamins that help with healthy aging

1. Vitamin B12

Vitamin B12 is an important vitamin for creating red blood cells, DNA, and for maintaining healthy nerve function. Not having enough vitamin B12 is associated with cognitive decline and lower neurologic function. Supplements can help with vitamin B12 levels, along with eating dairy products like cheese and yogurt, fish, meat, poultry, and eggs.

2. Calcium

Calcium is most important for building and maintaining strong bones. As we age, we consume less calcium in our diets, so a calcium vitamin becomes even more important.

3. Vitamin D

Vitamin D is shown to help the body absorb calcium, maintain bone density, and help prevent osteoporosis. In older people, vitamin D deficiency has also been linked to increased risk of falling.

4. Fiber

Fiber promotes healthy digestion by moving foods through the digestive tract. It is especially helpful for aging adults because of its ability to help regulate insulin, and reduce heart health and cancer risks. Foods rich in fiber include whole grains, beans, fruits, and vegetables, but a fiber vitamin can also help.

5. Omega-3 fats

Omega-3 fats have a wide range of benefits like improving eye health and reducing risks of cardiovascular disease. Some providers may recommend a supplement, while others suggest eating foods rich in Omega-3 fats such as fish, flaxseed, and walnuts.

6. Magnesium

Magnesium can help to promote brain health and slow chronic inflammation and some neurodegenerative diseases. You can get magnesium from nuts and seeds, green leafy vegetables, and whole grains. Drinking water – bottled or tap – also helps with magnesium levels.

How the body processes vitamins

For people focused on aging healthfully, a balanced diet should meet your vitamin needs. The body is able to process, store, and use vitamins and minerals more efficiently when they are consumed and digested through food and drinks, as opposed to just taking vitamins in a pill form. Aim to get these important vitamins through diet first, then ask your provider about adding supplements as needed.

Your basic diet should include:

• a variety of fruits and vegetables
• protein
• whole grains
• dairy

“Choose more plants and whole foods that are less processed whenever possible,” Dr. Son said. “These foods will pack more of a nutritional punch than their refined counterparts.”