All vitamins play an important role in a balanced diet, but there are specific benefits to taking certain supplements and key vitamins as you age to make the latter years even better.
Aging is inevitable and mostly out of our control, but many aspects of healthy aging are within our ability to at least help a little. Our bodies start showing signs of aging in our 30s as we begin to lose muscle, in our 40s and 50s our bones get weaker, joints get stiffer, energy levels get lower, cognitive function declines and our bodies use and breakdown nutrients differently. This changes the way your body absorbs key vitamins as you age, you become less agile, do less physical activity and in turn, run the risk of heart disease, weight gain, diabetes, illness and generally feeling older than you really are.
Increasing and maintaining strength by taking up activities such as yoga that use your own body weight, resistance training and incorporating stretching to stay limber are important factors to healthy physical aging while taking a few key vitamins as you age can slow down some of the physiological issues associated with getting older.
Supplements and Key Vitamins as You Age
B Vitamins are well known for their role of converting food into energy but as we age, they also become vital to the health of our cognitive function. In addition, as we age, we no longer absorb B vitamins – specifically B12 – as efficiently so ensuring you are getting enough of the B vitamins for healthy aging is important.
Animal protein provides the main source of B12 in food – meat, fish, milk, cheese and eggs – but even if you include these in your daily diet, your ability to absorb B12 naturally as you age declines. This means you require larger amounts of these brain healthy vitamins for healthy aging.
If meat and dairy is not part of your diet, if you are vegan or vegetarian, finding products with added B vitamins in foods such as vegan protein powders will help increase your daily intake.
Protein Powders with Added Leucine
~ The combination of protein and leucine found in Boomer Nutrition ENERGY and NEW Organic Vegan Protein has been clinically proven to be effective in building new muscle which in turn slows age-related muscle loss. ~
Age-related muscles loss (known as sarcopenia) starts in your 30s and accelerates as you get older. Protein intake has been shown to slow the rate of this muscle loss with new research showing the amino acid, leucine, the key factor in muscle repair and muscle preservation even without strength training.
Many older adults struggle to eat enough protein to maintain muscle mass and may not be active or include resistance training to preserve muscle as they age. This is where protein powders such as Boomer Nutrition ENERGY and NEW Organic Vegan Protein comes in. It has added leucine (and B Vitamins!), designed specifically for those over 40 to help with muscle preservation.
Bone & joint health declines as we age, increasing risk of falls, causing stiffness, pain, and a decrease in range of motion. Vitamin D assists the absorption of calcium which is essential for strong, healthy bones and preventing osteoporosis. Research shows many of us are vitamin-D deficiency as a result of lower exposure to sunlight and a reduced ability to make and absorb vitamin D.
Supplementing your diet with 400IU of Vitamin D with help maintain physical mobility, prevent fractures, decreases risk for cardiovascular issues, diabetes and some cancers making it one of the key vitamins as you age.
As we age, calcium has a tendency to leave our bones and be absorbed less efficiently, which increases our risk for osteoporosis, falling and broken bones.
Weight-bearing activities like yoga, walking and resistance training will help maintain strong bones, and ensuring you are getting at least 1000mg of calcium will help ensure bones stay strong and healthy as you age.
One of the most beneficial antioxidants, Vitamins C, is a natural way to slow the aging process and reduce cell damage making this one of key vitamins as you age.
In addition to being essential for the proper functioning of the immune system, vitamin C aids in repairing body tissue and maintaining healthy bones, gums and teeth. Perhaps the most thoroughly-researched nutrient, vitamin C is an antioxidant powerhouse, slowing down and preventing cellular damage. Easily found in fruit and juices with Vitamin C added, you should invest in a vitamin C supplement if you avoid fruits or juice due to limited sugar intake.
Omega-3 Fatty Acids
Omega-3s are well known for their beneficial effects reducing inflammation and being one of the heart healthy fats in fish, but omegas 3s also benefit memory and cognitive function. In fact, supplementing with fish oil has been associated with a reduced risk of dementia and greater overall brain health.
If you don’t get enough omega-3s directly from your diet by eating at least two servings of fatty fish per week you may need to supplement with 2 grams (2000 milligrams) of this supplement for healthy aging.
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