It’s not exactly news that most of us could benefit from increased vitamin intake. However, no matter how many times we’ve heard it from doctors, dietitians, and even our parents (remember those dinnertime grunt sessions over eating carrots?), getting enough of vitamins can be a challenge, but a challenge worth accepting.
“Vitamins play a variety of roles in bodily functions, including metabolism, immune function, and cellular repair,” explains Dr. Kevin Cooke, MD, board-certified primary care physician, specializing in longevity medicine and brain performance. “Ensuring adequate vitamin intake can help prevent chronic disease, improve physical and cognitive performance, and promote overall well-being, which collectively contribute to a longer, healthier life.”
The last part – a longer, healthier life – might be your main goal. The risk of chronic disease increases with age, and Dr. Cooke says getting enough of a specific vitamin after your 50th birthday can be very helpful, although many people don’t get enough of it.
Related: “I’m a longevity expert, and this is the one vitamin people over 50 should stop taking ASAP”
The Best Vitamin for People Over 50, According to a Longevity Expert
Vitamin D is Dr. Cooke’s #1 choice for those 50 and older. “Vitamin D is essential for maintaining bone health, supporting immune function, and reducing inflammation,” says Dr. Cooke. “Vitamin D has been shown to be helpful against depression, increasing testosterone levels, bone health, brain health and cognition, improving mood and well-being.”
All of these things can help a person lead a healthier and happier life. Additionally, mood, cognitive function and bone health are among the things that can deteriorate with age. The importance of vitamin D for aging people is not just Dr. Cooke’s opinion.
“Some studies have shown that low levels of vitamin D are linked to an increased rate of all-cause mortality in the general population and in older adults,” says Dr. Cooke.
Dr. Cooke is not wrong. A 2023 study highlighted data showing that 20% of middle-aged and older adults in the United States were vitamin D deficient, increasing their risk of all-cause mortality.
A 2022 study of Chinese adults aged 60 to 113 found that people who were not vitamin D deficient (or who previously had it but now got enough) had a lower risk of death . The difference was particularly visible among women.
Oh, and another study published in 2022 involving more than 307,000 people aged 37 to 73 found a causal link between vitamin D deficiency and the risk of premature death.
Related: Can you get vitamin D through a window? Doctors explain if you can absorb some of the sun’s vitamin through glass
How much vitamin D you need and how to get more
The National Institutes of Health’s Office of Dietary Supplements recommends that people ages 51 to 70 consume 15 mcg (600 IU) of vitamin D per day. This number increases to 20 mcg (800 IU) per day after the big 7-0.
However, Dr. Cooke notes that some recent research has found that current vitamin D recommendations may not be enough. Two of these studies, presented at the American Heart Association’s 2023 Scientific Sessions, suggest that some people may need more, especially for heart health.
Yet it is also possible to overindulge in vitamin D. “Due to the fat-soluble nature of vitamin D, you can take too much and reach toxic levels, leading to elevated calcium, which can be dangerous “, explains Dr. Cooke. “Current recommendations indicate that doses above 4,000 IU may be toxic.”
Your doctor can help you determine if you have a vitamin D deficiency through blood tests. If your levels are below recommended levels, you can add vitamin D to your diet in several ways.
“Sources of vitamin D include oily fish, such as salmon, sardines and mackerel, which are also rich in omega-3 fatty acids, known to be very good for brain health,” says Dr Cooke. “Other foods, like egg yolks and fortified foods like milk, are rich in vitamin D.”
There’s another way to get vitamin D: get outside. “The body produces vitamin D when the skin is exposed to sunlight, particularly UV B rays,” says Dr. Cooke. “So those who have less exposure to sunlight (or live in) colder climates may be at risk for vitamin D deficiency.”
Related: Should You Take a Multivitamin?
Other vitamins that those over 50 absolutely need
There is no magic source to help you live longer (unfortunately). When it comes to food, it is best to eat a balanced diet. The good news? Variety is the spice of life, and consuming foods containing these vital vitamins can be a delicious way to support your health and longevity. Dr Cooke advises people aged 50 and over to make sure they’re getting enough:
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Vitamin C to support immune function and skin health (oranges and strawberries)
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Vitamin E, which acts as an antioxidant to improve skin health (almonds and sunflower seeds)
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Vitamin K for Blood Clot Prevention and Bone Health (Kale and Spinach)
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B vitamins (B12, B6 and folate) for energy production, red blood cell formation and brain health (meat, leafy greens and legumes)
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Magnesium to strengthen muscle and nerve function, blood pressure regulation and energy production (nuts, spinach and black beans)
If you’re deficient in any of these vitamins, your doctor will likely recommend that you eat more of these foods before taking a supplement. Dr. Cooke says there’s a reason for this: bioavailability.
“Nutrients are best absorbed when consumed from whole foods,” says Dr. Cooke. “Whole foods provide a balanced source of vitamins, minerals and other essential compounds that we need. Sometimes we also fall into the trap of taking a supplement or vitamin to compensate for poor food choices throughout the lifespan. daytime.”
However, you may need a vitamin supplement in some cases. “First and foremost, consult your doctor,” says Dr. Cooke. “Also check the quality and avoid taking too much.”
If you have a vitamin or mineral deficiency, your doctor can help you determine the best path forward for you.
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